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 equilibriumNEUROMUSCULAR 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 establishDYNAMIC 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:http://www.epicski.com/cgi-bin/ultim...;f=11;t=000050
Also, for a great article on olympic conditioning, check this out:http://www.performbetter.com/catalog...tter3_2001.asp[ July 28, 2002, 04:10 PM: Message edited by: Lisamarie ]