or Connect
New Posts  All Forums:Forum Nav:

conditioning for next season

post #1 of 14
Thread Starter 
Due to the nature of my job, the bulk of my cycling season is over. I don't have the extended amount of time available for cycling that I enjoyed during the spring and early summer. Therefore, I start to transition my conditioning program towards more skiing specific exercises (strength, power, balance, impact).

I am wondering if anyone would like to share their conditioning program routine. I am trying to organized a program that includes the following: cycling (2-3x/week), running (endurance, stadiums steps, sprints), power and balance plyometrics, power strength training, trampoline, flexability. My goal is just to be a well conditioned recreational all-mountain skier. I don't get to ski as much as many of the other Bears so I like to compensate with conditioning.

I am fortunate that I have all of the facilities and equipment available to me without involving anymore travel than between home and work.
post #2 of 14
Consider the words of Scott Higgans, exercise physiologist for the US Ski and Snowboard Team:

"In conditioning US Olympic & World Cup mogul skiers the philosophy is not to produce a better freestyle skier, but a better freestyle skiing athlete. This is accomplished by developing all components of the conditioning process in an environment of athleticism. Athleticism, is “the ability to execute athletic movements at optimum speed with precision, style, and grace”. Components of athleticism are agility, balance, coordination, core strength and strength."

Since you mention in your other thread that you are interested in doing aerials, I have a suggestion. Are there any adult gymnastic classes in your area? This would be an optimal adjunctive training program that would promote the athleticism necessary for freestyle skiing.

Remember, your ultimate goal is to emphasize movement, not muscles. BUT..... Many of the movements will require a certain degree of muscular strength. For this reason, I am recommending a newer training concept called Integrated Training.
Also known as Optimal Performance Training, this system was designed by the National Academy of Sports Medicine, as a template for enhancing sport performance.

The goals of this sort of program are to develop sport specific efficiencies. Lets look at some terminology, first.

Stabilization Strength : refers to the ability of stabilizing muscles to provide joint stabilization and postural equilibrium

NEUROMUSCULAR EFFICIENCY: ability of the neuromuscular system to let agonists, antagonists, stabilizers, and neutralizers to work in concert. Together, they work to produce force concentrically, reduce force, ecceentrically, and dynamically stabilize, isometrucally the body through all planes of movement.

Both stabilization strength and neuro muscular efficiency require the body to be in decent postural alignment. Very few people, including fitness pros, have the ability to objectively evaluate their own posture. Have a pro check you out, and reccommend any corrective exercises necessary before attempting any exercise that would require any extreme strength, balance or coordination.

It is only after having a reasonable degree of of postural alignment can one establish
DYNAMIC JOINT STABILIZATION , which allows the joints to remain stable during dynamic movement, as well as stabilization endurance.

This, in turn enhances INTRA-MUSCULAR COORDINATION which refers to motor unit recruitment within a muscle, as well as INTER MUSCLE COORDINATION , which allows the muscles to work together with the correct amount of activation and timing between the.

This is the basis of a technique called Stabilization Equivalent Training, which I highly recommend for you. Start with a traditional exercise, such as a squat or a leg press. Follow it with a stability challenging exercise, such as a squat on a balance board. You can do this with almost every exercise. the posibilities are endless.

You can also use this technique with plyometric training. Take a traditional exercise, folow it witha plyometric activity that utailizes the asme muscle group.

So, for sport specific training, instead of doing 3 or 4 sets on a weight training machine, try one or 2 sets of traditional, followed by one or 2 of balance, then plyos. First, wake up the prime movers to establish proper motor unit recruitment, then, activate the stabilizers, finally, use all of this to increase the rate of force production.

The sprints and stadium steps are a great idea for developing anaerobic strength and agility. You may also want to add some lateral drills.

For specific exercises, check out this thread:

Also, for a great article on olympic conditioning, check this out:

[ July 28, 2002, 04:10 PM: Message edited by: Lisamarie ]
post #3 of 14
Also, you want to make your running more ski specific. Find some hills. On the downhill, make various turn shapes. You can create outdoor parcourses. Jog for a few minutes, then do some lateral side jumps. Rollerblading is also good cross training for skiing. We've spoken before about Urban Rebounding You can't do the same sort of tricks that you can on a trampoline {still working on that post} but you can get some ski specific drills going. If you have acess to a slide board, they are cool. You can do a cardio section that combines slide and rebounding.
post #4 of 14
Oh yeah baby, look what I just found, WITH PICTURES!!! God Bless Mother England. Another great UK site!

post #5 of 14
Thread Starter 
Thanks. I didn't mention it. I do include lateral exercises. I also have access to a hexagon slide board. I do rotating sets on it. I also use the balance boards. I have found doing overhead squats on the balance board is a great stabilizing strength exercise. I want to make more time for jumping rope that includes a variety of foot movements as well as lateral movements.

I have spent so many years in the weight room it is difficult for me to give up some of the standard weightlifting exercises. It took me a year of serious recreational cycling to recognize that my large upper body is actually a hinderance for my hill climbing. I am trying to mentally adjust to the idea of weightlifting only 2x per week. Those workouts would emphasize leg and core strength with the Olympic power lifts.

My biggest challenge is scheduling enough recovery time prior to the workouts that have a explosive power emphasis such as complex plyometrics. I am always afraid to be idle. I am like a pendullum. As long as I am in motion, I can easily remain in motion. If I am in a resting state it takes a lot of energy to get me moving again.
post #6 of 14
That's the great thing about integrated training. You don't really give up the standard weight room exercises, you just combine them with something more functional. It sounds like you already have a pretty decent program going for you. I know what you mean about being a pendulum. I discovered that about myself early on, which is one of the reasons I decided to do it professionally.

What you can do, is schedule days that are mostly for flexibility on your off days. Since you are interested in freestyle, you will need a bit more flexibility than the average skier. Hope I'm not being sexist in assuming that you are male [img]smile.gif[/img] , which means we don't need to worry about hyper mobility.
post #7 of 14
Since my accident in April, which left me with a left total hip replacement, I have been thinking about how I will train for the sport I loved so dearly.
The normal regimine was yoga and balance for an hour in the morning with weight training and Skiers Edge in the evening for another hour. The weekends found us running up and down the ski runs on the mountain.
Now I have certain restrictions that will not allow me to run, impact, and certain movements that I used to do. I thought I was alone in my quandry when I stumbled across a web site that answered questions posted by others in the same predicament as I. Many of the posters were betweeen the ages of 30 and 50; many skied all their lives and succumbed to osteoarthritis or as I, accident, requiring a hip replacement.
Most of us have been told that we should not ski again by our OS, but it seems that this opinion is doled out primarily east of the Rockies. The SLC area OS's know their patients will not give up their sport without a fight and ask that they restrict their skiing to blue groomed runs. I balk at this also. At 4 months post op I am already back on the Skiers Edge, and trying some workouts I thought I would never be able to do again.
The reason for me posting this is to ask you if there is a routine that we can follow that will allow us to keep the muscles and ligaments strong in the hip area and ski without worrying about dislocating. As the days progress, I find myself forgetting that I even had this surgery, until the endurance factor kicks in. I know it will take a long time to rebuild the muscles that were involved, but I want to get the most out of what I put into it and get back on the slopes.
Do you have any thoughts?
You would have a large group thanking you at the other web site if I could post your ideas.


post #8 of 14
Bruce, I don't have a medical background, but I have known of many people with hip replacements who have had huge post rehab sucess with water fitness classes. Also, if you can find a Pilates trainer who has a background in Post Rehab, it will be great. Pilates provides stretch, strength, alignment and balance. The trainers who have studied post rehab know that the legs should be worked in parallel alignment, as opposed to the classic method, that uses external rotation.
post #9 of 14
Thread Starter 
Bruce, tough break. I occasionally wonder what I would do if I ever had a major injury that caused me to reconsider my recreational choices. I don't think about it as much with skiing as I do with mountain biking. I consider my bike helmet a crown because I am the endo king. The rocks are a lot harder than snow. This is all beside the point.

Didn't Bo Jackson have a hip replacement? He went through extensive therapy and training to get back into sports. It might be worth investigating. I don't think he was successful returning to the same caliber he was but I think he made an impressive recovery.

LisaMarie. I am a male, 38 years old easing through my mid-life crisis by fulfilling my self-centered passions for a few physical activities.
post #10 of 14
Yup, Bo did come back, but his hips lasted 2 years and then he had to have what is called a "revision". This is where they have to redo all that they did in the first place, with extensive bone cutting and rehab that requires more time than the initial proceedure. He just faded into the sunset after that.
I would like to temper my desires a bit and have this hip last longer than Bo's! The year long rehab is no fun!
I echo your search for adrenaline. Skiing was my source and it will be hard to substitute, but I will heed the advise of others and keep off the race course and play in the pow. Now.... to be able to find a constant supply......
post #11 of 14
I've been doing the same weights workout for years. I usually only run in the fall and the spring. This year I felt like it took me a long time to get loose (when playing baseball) and I felt slow. So I decided to change my workouts.

This one http://outside.away.com/outside/body..._your_life.adp sounded interesting and I've been following it since the beginning of june. So far, so good.

[ July 29, 2002, 08:10 AM: Message edited by: BG ]
post #12 of 14

like you, just looking to be the "well-conditioned all-mountain" skier. have been hitting the weights since mid-may with the now-and-then bike (stationary) workout thrown in. will soon begin the transition to more on the bike and strength-maintenance with the weights. by october i am getting into serious miles and high intensity on the bike, looking for the occassional 5 or 10k run, and throwing in longer rides (2 hours) once a week or so. come december and ski season, i am back to more balance, strength/cardio, through may, when it's back to the weights.
post #13 of 14
For sport specific workouts, Outside Mag rules!!!
Keep in mind, although weight training is crucial, you do need to do more sport specific and balance training. Weight training is done in predictable movement patterns, skiing is not. Be sure to read all the ACL threads to prevent the injury from happening.
post #14 of 14
Olympic Freestyle Ski Team Workout

The only problem is, they don't show many pictures. You can also pay the guy to write up a 10 week program for you. Not sure about that.
New Posts  All Forums:Forum Nav: