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Pre season training

post #1 of 21
Thread Starter 
What kind of training do you recomend for the coming season? I have started to run in steep hills with some extra weight, and it feels like it´s the wright way to go!Anu more suggestions?

//Cosmai
post #2 of 21
On the downhills, run in zig zags, and be aware of the weight transference in your feet.
Are you doing any muscle conditioning or core stability work? More on that later. Have to get to work.

Also, many people on this board use inline skating as an off season sport.

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Be Braver in your body, or your luck will leave you. DH Lawrence
post #3 of 21
What about Pilates? And don't forget your Kegels. A neglected pelvic floor will often result in DISASTER in the moguls. <FONT size="1">

[This message has been edited by ryan (edited August 07, 2001).]</FONT>
post #4 of 21
Skiers Edge
post #5 of 21
From the mouths of male babes! Ryan, you are truly a Prince!
post #6 of 21
Okay, I have a few more spare minutes, unfortunately not enough time to cut and paste from all the other threads where I've spoken about this.
First, your muscles need to be not just strong, but balanced. Most people will overtrain their quads and undertrain their hamstrings. In some cases that leads to ACL injuries. Some abduction and adduction work will help to prevent lateral and medial knee injurues. You also may want to think about some foot and ankle exercises.
Core stability work should be done, but that does not mean crunches, although they are not necessarily bad, just not that effective for stability. look for balanced challenged equipment for abs. {See the Hey Lisamarie thread on this forum}

But when training for sport specific work, there are a few essential concepts. The rest of you, please forgive me if I sound like an overzealous Harbian, but here goes:

Think movements, not muscles. If you notice, the pro skiers on this board such as VK, Todd, Spag will talk about using things such as Skier's Edge, Vew-Do Boards etc. that mimic the movements of skiing. Not that there is anything intrinsically wrong with machine work. It is just not functional for sport specific training, and it should be thought of as an adjunct, not the main event in anyone's pre season program.
Skiing is a sport that involves an integrated approach to movement. So isolated muscle work will only have a minimal advantage for technique.
Integrating is easy. Go into a squat, then do a fore/aft transference in your feet. Or squat, then edge from side to side.

Breaking this down into categories:

Cardio work: Skiers Edge, Fitter1, Slide Boards, Running Zig Zags, Skating, Urban Rebounding. Try to do something unpredictable like playing soccer or chasing around a dog, a child, or your girlfriend.

Muscle work; Balls, Rollers Wobble Boards, Vew Do boards, Pilates. You can do many of your weight training exercises on balance challenged equipment.

Have Fun! http://www.ski-fitness.net

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Be Braver in your body, or your luck will leave you. DH Lawrence

<FONT size="1">

[This message has been edited by Lisamarie (edited August 07, 2001).]</FONT>
post #7 of 21
OOPS! forgot something. Reebok has a new thing called The Core Board, sort of a productized {G} version of the Wobble Board. It can be used with resistance tubing, and can be adjusted for varying levels of stability.

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Be Braver in your body, or your luck will leave you. DH Lawrence
post #8 of 21
LM,

Abduction & aduction: would sidestepping down a steep slippery gully for about 1800 ft of vert in 1 1/4 mi to escape an electrical storm help with that? Good test of stability - fell on my butt 3 or 4 times.
post #9 of 21
JimL: ROFL and feeling guilty about it! In answer to your question, most definitely that would count! YIKES!!!
post #10 of 21
Running hills is a great cardio vascular workout also incorporating some strenght and power. I am not sure what you mean about weight. You don't need to add any extra weight. Your body weight alone is enough. You may be putting extra stress on your joints for minimal benefits. Unless you are planning to hike up Mt. Everest and ski down ditch the added weight!!
I agree with LisaMarie on this on too.Mimic the movements of skiing and this will help.
I also must say that skiing itself is going to get you into great ski shape!!
Train Hard!!! Terry
post #11 of 21
Yeah, I was curious about the extra weight thing, too. As Terry said, that will do a number on your joints.
Terry, I got your last email, but was at the DCAC fitness conference last week. Gradually catching up with everybody. Get back to you soon!

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Be Braver in your body, or your luck will leave you. DH Lawrence
post #12 of 21
Skiers Edge

VooDew Board

Mountain Dancing

Tree Slalom
post #13 of 21
nordic track, inline skating, cycling, stair climbing and trolley/subway surfing
post #14 of 21
I usually try to get some logs sawn out in fall and then carry the boards up the 19 steps to the second story of my barn so they can air dry for the next couple of years. Making a couple hundred trips up and down those stairs helps a lot when the slopes open.
post #15 of 21
Todd - "Mountain Dancing"???!!!???

Please explain further...
Inquiring minds want to know.
post #16 of 21
Gill
I think he mentioned that it was running down rocky hillsides, bounding from boulder to boulder. but may that was something else.

Todd?
post #17 of 21
My suggestion is to train all year and stay in shape all the time. It does make sense to add some ski-specific exercises (as described by others) before ski season, but that is not critical for recreational skiing.

Here is what I do:

1. Train with weights (twice a week) for about 1 hour each session. I am into HIT (high intensity training) so my sessions are quick and all-out in effort. Pre-workout I warm up really well and post-workout I stretch a lot.

2. Run 5-10Km or do 1 hour of stair-master or bike or eliptical machines twice a week. I try to cross-country run as much as possible.

3. In-line skate as much as possible (summer only). When in-line skating I do slalom moves every chance I get.

4. Every spring I diet really hard to get cut up. This way I can afford to gain 5-8 lbs during the winter.
post #18 of 21
paddling, running, hiking, mountain biking,when it rains Nordic Track, light weights 3x's a week. The more you get outside the better. Most outdoor activities require balance, agility, coordination. Too many gym activities isolate the muscle groups without doing anything else for the participant. Have some fun! Enjoy the sun and fresh air!
post #19 of 21
Sorry guys - just noticed this thread again. Dchan has good memory, sort of bounding with rhythm down steep trails and hillsides is what I started calling "Mountain Dancing" sometime back. For awhile I was a Wilderness Guide during the summers, leading lots of hikes among other things - - I spent a lot of time watching people deal with scree and other slippery conditions while hiking, especially when descending. Found that the best thing to do when your feet slide is just get 'em in the air, get them back under you and you land in balance. Once you start though, you land with enough momentum that you usually need to keep hopping if you don't want your feet sliding out from underneath you. On skis my instinct now tends to be the same - if I really get out of balance I often just hop, landing back in balance.

Mountain Dancing could never before be done with music because tape decks and CD players were overwhelemed by the movement. But I think the new MP3 players are the perfect solution, now we'll have something to dance *to* while we 'Mountain Dance'
post #20 of 21
Yeah and then Reebok will invent a special shoe for it when it becomes the next big aerobic craze! You'll see Funky Mountain Dance, Mountain Kickboxing and all sorts of computer generated made for mountain aerobics tapes...oh never mind!
post #21 of 21
pursuitofhappiness,

I like your philosophy... and your handle.
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