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Olympic Workouts

post #1 of 15
Thread Starter 
Check out this newsweek article. http://www.msnbc.com/news/669813.asp

One point: The picture of the women on the stability balls. Contrary to the caption,, they are not doing plyometrics!
post #2 of 15
Thread Starter 
And just in case that was not enough reading: http://www.performbetter.com/catalog...ter3_2001.asp?
post #3 of 15
Thread Starter 
The photo above features the bosu ball: http://www.bosu.com/scripts/cgiip.ex...?article=2407# A bit pricey but interesting.

<FONT COLOR="#800080" SIZE="1">[ December 24, 2001 07:50 PM: Message edited 1 time, by Lisamarie ]</font>
post #4 of 15
Two years ago, the inventor of Bosu was at a clinic for USSA. The clinic's topic was dealing with athetism(sp?) starting with young skiers. How do you get the young athletes ready to deal with the balance issues that they face while skiing?

Members of Burke Ski Academy were there. We all had a ball (half of one anyway) and experimented for half a day. Great tool for training. Harder than a dyna disk, but easier than a ball.

The price has come down since then!!!!

Before one deals with the "Olympic" stuff, the basics need to be addressed. One of the concerns at the clinic was that you can't expect a child to leg press 2-3 times there weight, so what do you do?

One simple and fun excercise was using a hula hoop. Roll it (takes practice to roll it straight and far!!) and while it is going away from you. run at its pace, and place your foot through the hoop onto the ground. Repeat! (ha-easier said than done). This game isn't dealing with a tremondous amount of strength...but it deals with balance, upper/lower body separation, and eye/foot coordination.

Sorry-got away from the Bosu. In other threads we have mentioned "on the fringe" excercises. Experiment, but know what the goal is. Balance? Strength? Coordination? Edging? Pressure changes? Rotary(steering)?
post #5 of 15
Thread Starter 
"Experiment, but know what the goal is". Exactly. That's why this quote from the newsweek article is so accurate:
"We’ve learned that the most effective training replicates the patterns of nerve firing and muscle movements that the athletes use in their events,” says James Walker of the Orthopedic Specialty Hospital in Utah, a USOC training site. “You have to stimulate the neuromuscular system to fire in the pattern specific to the sport you’re training for.”
post #6 of 15
Ron Kipp of USSA had some interesting figures at an October, 2000 meeting.

If you train to do things reflexively, it takes the muscle 1/20 of the pressure required than if done voluntarily.

Racers need to be reflexive, not reactive. The time a reaction takes to go through the "reaction time" and monosynaptic reaction.. it is already .120 of a second...more than a "place" when in a race.

Exercises need to be specific goal oriented. In other threads we have mentioned that rehabilitation needs to be sport specific, well so does regular training.

So, if crunches are out because you just need to lift the shoulders off the ground and don't have to bring your chest up to your bent knees, how does the snowboarder train to get off the butt when he hasn't "fired" the nerves through the complete range of motion of the abdomin?

Now a side pet peeve. A student skier of mine hyperextended her knee playing soccer. Her non-skier doctor and non skier orthopedist say no skiing for 3 years. I am pissed that the family isn't asking for a second opinion. I will be dealing with this after the holidays. Other options are snowboarding or adaptive skiing. I know skiing means a lot to this kid.

So, just as you train for specific sports, make sure your doctor does those sports, or is at least knowledgeable on them.

<FONT COLOR="#800080" SIZE="1">[ December 25, 2001 07:32 PM: Message edited 1 time, by KeeTov ]</font>
post #7 of 15
Thread Starter 
Interesting stuff about being reflexive. An experiment was done with 2 control groups. One group had lower back problems, the other did not. They were hooked up to to devices that were able to determine the firng pattern of different mucles groups while performing certain activities.
Each participant was asked to raise one arm, directly in front of their body.

In the bad back group, the anterior deltoid fired first.

In the group that did not have back problems, the transverse abdominal muscle {which, for those of you just joining us is an important stabilizer} fired first.

In healthy individuals, the tansverse will fire REFLEXIVELY before any action. So sport specific training must encourage reflexive, activity.

Juan Carlos Santana http://www.ihpfit.com calls sport specific training controlled chaos. According to Sanatana, sports do not happen in 3 sets of 12 reps. Therefore the majority of your SPORT SPECIFIC training should not be performed that way.

When I met him at the Sports Conditioning conference, I approached him at the break to make some comments about what I teach in my prenatal fitness class. We had a conversation about whatt is appropriate training and PT for various activities.

Looking at my Whistler shirt, he says "Do you know how many physical therapists are still using the leg extension machine for ACL injuries? When in skiing would you use a movement like that?"

In terms of snowboarders getting up from a fall, they would need somthing that works through a fuller range of motion than the crunch. I have some interesting fore/aft type things I do on the ball for that purpose, but its too hard to describe them without a photo. My suspicion is that many boarders perform crunches but nothing else. This wouls explain why they usually end up on their backs or butts for quite awhile!

Something else interesting: I heard today that Steadman, Picobo's doc, will allow her to do downhill, but not GS.
post #8 of 15

Fantastic information you're giving.

The "thing" I always here about GS is that you have 2-3 G forces applied to your legs during the turns. In Downhill, because of the speed, maybe the turns are more "gentle" and less stress on the knee?

I know of the exercise where you sit on a disk or ball and pull your legs towards your chest as you pull your chest towards your legs. Isn't this just a fancy crunch adding a balance component? Why isn't this exercise frowned on? Does the balance component make it okay?

Can't wait to read/see the exercises you're talking about.

If PTs go through CEUs, why do they still do machine leg extentions for skiers? Is it the difference between treatment and training? Is it the insurance issue that doesn't have sports trainers at PT locations? Stuck with the cost of the equipment? CEUs are not sport specific?

Your multicertifications(rounded education) seems to be the unusual, not the norm. Yes/No?

<FONT COLOR="#800080" SIZE="1">[ December 26, 2001 03:26 AM: Message edited 1 time, by KeeTov ]</font>
post #9 of 15
Thread Starter 
I was also curious about the difference between how downhill and GS would effect the knees, and was thinking of posting it as a seperate thread.

Generally, no exercise nowadays is frowned on if it is performed in good form. Some exercises are either less or more appropriate for different people, and some are more suited for general fitness, as opposed to sports conditioning.

I was also surprised to hear that about PTs. Often, the therapy will start with machine oriented leg work, but I was under the assumption that they progress to more sport specific drills. I think that if you are a pro skier, it will be relatively easy to find medical help that understand your sport. The rest of us, have to do some serious homework to find a suitable PT for our sport.

In terms of my education, yes, it is quite unusual. But after 29 years in my field, the variety keeps me going. If I have to look at another STEP, I might scream!
post #10 of 15
Thread Starter 

Kee-Tov, I am also going to email Louis your Balance board dilemna thread!
post #11 of 15
Looking at my Whistler shirt, he says "Do you know how many physical therapists are still using the leg extension machine for ACL injuries? When in skiing would you use a movement like that?"

LM, I made a similar comment in Defcon's knee injury thread. And, on a related note...

this season I've determined to ski w/o my ACL anti-rotation braces. The first day felt a bit weird, but Saturday was Day 5 for me and my legs feel great. I really like the extra range of movement and the quickness of articulation. I don't feel unstable at all.

I figured it was time to stop babying the knees and just ski smoothly, strongly and sensibly. It's working.
post #12 of 15

Wonderful article about the Fitter Gym. Have seen some of this, but it is great when new stuff is dreamed of, like the caoch and female racer using a third ball in between.

Thanks for getting Fitter involved with my squat on a slanted wobble board, keeping it slanted. Is this ski related or not?

Variety keeps the kids coming back. Who wants to exercise when they can play? I referred in a different thread the skier athlete competencies. This is how you get the kids hooked, and show the parents that they ARE learning skills for skiing.
post #13 of 15
Thread Starter 
Gonz, this is VERY good news! Shows that the muscles around the knee are working properly to support the joint. Also glad you went to a doc who has a clue!

Kee Tov, its the old Cat and Salamander concept! BTW, reading Picabo's autobiography. She HATED traditional weight training when she was a teenager!
post #14 of 15
Thread Starter 
WOW! I was just watching the aspen 24 hour si race. They did a cut to show what type of conditioning the women were doing. They had a bunch of things on the slide board, and a few things I've never seen. One girl was backwards, on the elliptical, peddling in a tuck position.
They had two sit up boards in the incline position. Two girls had their feet at the high end, with their feet facing each other, throwing a medicine ball to each other as they did sit ups!
Crazy Stuff!
post #15 of 15
Both were demonstrated last year by Vern G at a USSA clinic.

Doing situps with a partner and medicine ball is great. Not only feet to feet, but side to side (slight distance)

If doing feet to feet, it was mentioned that when you release the ball is important. Cross country skiers release it more over head(full arm motion) while alpine release it when arms are more perpendicular to the body. Think of the pole stroke being done.
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