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Injury Prevention Exercises

post #1 of 8
Thread Starter 
Forget Shape Magazine! For ski conditioning, its OUTSIDE Magazine that has the goods!

post #2 of 8

Thanks. You've continued to be a great asset to the forum with your knowledge and enthuisiasm for ski training and related issues. But...

I've been wondering how a program like this is worked into the workout. Is it a part of regular muscle specific resistance training or do the core excercises take place of analogous resistance exercises (e.g., doing the one-legged dips instead of leg presses?) If one-legged dips would take the place of leg presses, are we building enough injury resistance to the leg muscles by not taxing the muscles and connective tissues with the higher loads of muscle-specific training. Are we giving the hamsytrings the strength they need to help protect the ACL? And finally, are we missing any muscle groups like biceps or deltoids?
post #3 of 8
Thread Starter 
Good Question! The National Academy of Sports medicine recommends a technique called Stabilization Equivalent Training.

You would first perform a traditional strength exercise such as a bench press. This is then followed by a stability challenge, such as a push up on a stability ball. A leg press, can be followed by a squat on a wobble board.

Phase 3 of NASM's training is called Elastic Equivalent Training. A traditional exercise is followed by a plyometric exercise. If there is interest in these techniques, I will post some other exercise pairs.
thanks for reading!
post #4 of 8
Thread Starter 
Just to elaborate, because I answered this right before teaching. I often don't bother mentioning the traditional exercises, because most people know so many of them. Does that mean I don't believe in them? Of course not. But like I've mentioned many times, training for sport is somewhat different than training for fitness, even though there is some overlap.

At the risk of over simplification, training for sport is mostly neurological. Although, no one would ever argue the importance of strength, it is important that this is strength is FUNCTIONAL.

A prime example: Someone who can lift a very high weight load on an overhead press, but can't walk in ski boots and carry their skis!

In some cases, the stability exercise can actually be the better strength exercise. Ball bridges with hamstring flexion and extension is infintely more challenging than a leg curl machine.

As for triceps, biceps and deltoids, follow the integrated training pattern. One set with free weights or equipment, a second set on a dyna disc or wobble board.
post #5 of 8
My sadistic trainer has me working out that way. At first I was being a typical macho jerk, saying that working on the balls was girls stuff. Until I got my a$$ kicked!
post #6 of 8
Now it's making more sense. Rather than doing a lot of sets of the same weight exercise, it seems prudent to do at least one for strength and one for balance.
post #7 of 8

I looked at the page, wasn't too impressed.

If you want to improve your fitness for next year, what I'd do is consult with a personal trainer. Tell them your goals, they'll come up with a program for you.

Make sure your trainer is fully accredited including a degree. Most of them charge between $65 and $80 an hour.

As some of you know, I was having back pains. So I hired a trainer to come up with exercises and stretches for my back. My back, is much better!

I have a ball and a disc. Man, you can really do a lot. I'm looking forward to being fitter than ever for next year.

post #8 of 8
Thread Starter 
I just read the line "consider replacing your standard lifts all together", in the article. That may be a bit of an extreme approach. The catch phrase we like to use, is ISOLATE then INTEGRATE

Also, I spoke about phase 2 and 3 of the Integrated Training System, but I did not talk about phase 1, which involves corective exercise. Before we have anyone attempt these insane exercises, first, we do an asessment for postural misalignment, muscle imbalances. Hypertonic muscles need to be lengthened, hypotonic muscles need to be strengthened. At this stage we teach some very basic exercises to enhance core stability. Trying to progress to the POWER STAGE of training without developing core stability is, in MOST cases, an exercise in futility.

You Can't Fire a Canon from a Canoe!

As far as strength training goes, there are 2 approaches. One is topographical, which involves the visual form the muscles take, the other is functional which relates to how well these muscles perform, in either sport or simply day to day living.

When you talk about sport, especially a sport such as skiing, things just do not happen in a predictable linear pattern, as they do on traditional equipment. Skiing is a multi planar activity. For that reason, you need to develop your strength in different planes of movement.

As I begin to understand more about skiing, as well as the neurological aspects of motor learning, I realize that a good deal of my own initial difficulties with the sport came from my unconscious expectation of the moves to be as predictable as the exercise machines I used to spend 2 hours a day working out on.
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