12 week Ski Training Program

Transcription

1 Created by: Elsbeth Vaino, CSCS, CSIA Ski time! Are you ready for the season? If not, no problem. That's what this program is for. But you might be asking yourself: What makes this program "ski-specific"? The short answer is that this program will prepare your body for the rigors of skiing so that you can enjoy this great sport. The program will help you be able to ski for longer without getting tired, will reduce the risk of injury (falls happen in skiing, so remember this is injury risk reduction, not injury prevention), will reduce the incidents of muscle soreness, may even increase your skiing ability. More specifically, the program includes: - Corrective exercises to address movement limitations, because if your body does not move well on l, it will not fare any better on skis. Improving hip thoracic spine mobility will also reduce the likelihood of getting a sore back. - Strength training to...make you stronger. In particular, strong legs a strong core are essential for quality core, upper body pulls, upper body pushes to make sure you are strong all over. There is also single-leg work to make sure both legs - therefore turns both ways - are strong. Plus some lateral leg work specific to skiing, a touch of isometric leg work to help your endure those tuck situations. The program also includes a variety of repetition ranges holds to address pure strength, strength endurance, eccentric strength. - Power exercises help to give you that extra push when you need to either get out of a sticky situation, really get down into a sweet GS turn, to be able to ski the bumps instead of letting them ski you. - A combination of anaerobic aerobic conditioning builds your energy system so that you have the strengthendurance to perform on individual runs, the stamina to last all day. - Foam rolling static stretching to help your body with recovery. Recovery is a crucial part of training, yet it is often overlooked. In fact recovery is an essential part of the muscle building process. Foam rolling can help to relieve tension from the areas in your muscles fascia that have knots trigger points, while also activating your fascia. Static stretching helps to maintain or even regain range of motion in your joints length in your muscles fascia. These together can help with overuse injury reduction, with on-hill performance resulting Before you start! Are you healthy enough to do this workout? Remember that any exercise can be dangerous. Please go to the Physical Activity Readiness Questionnaire (PAR-Q) available at answer the questions on that form for yourself. If based on the PAR-Q, you feel you are not ready to One more IMPORTANT NOTE: YOU SHOULD NEVER EXPERIENCE PAIN WHEN DOING THESE EXERCISES. IF YOU DO, CEASE THE ACTIVITY IMMEDIATELY. IF THE PROBLEM PERSISTS, CONSULT YOUR PHYSICIAN. coach@customstrength.com Page 1 of 6

2 Created What you by: will Elsbeth needvaino, CSCS, CSIA 1. A foam roller Ski 2. Some time! weights, Are you preferably ready for the a full season? set or If an not, adjustable no problem. dumbbell That's set what such this as program Powerblocks. is for. Or But just you some might weights be asking you yourself: have lying around. 3. Some exercise bs or tubing. There are only a few exercises that require this, but they really are great to have. What You may makes be able this to program work around "ski-specific"? it with some creativity if you don't have this, or you can get at least one as they are The relatively short inexpensive. answer is that this program will prepare your body for the rigors of skiing so that you can enjoy this great sport. 4. Something The program to use will as low help hurdles you be ideally, able to but ski for almost longer anything without will getting do, such tired, as will cans reduce of soup, the or risk even of just injury hopping (falls happen over lines in skiing, the floor. so remember this is injury risk reduction, not injury prevention), will reduce the incidents of muscle 5. Something soreness, to hop onto. may even The bottom increase stair your in skiing your staircase ability. (assuming it's a stable staircase!) can work well, or a plyometric box, or something like a Reebok step. Do be careful with this though, make sure what you're More hopping specifically, onto is built the well, program ideally includes: secured against a wall. I once led on the edge of a box that was not wellsecured Corrective exercises took a spill to when address it tipped movement over underneath limitations, because me. Don't if your let that body happen does not to you! move well on l, it will not - fare 6. A any bench better or stability on skis. ball Improving for bench hip pressing. thoracic CAUTION!!!! spine mobility If you will are also using reduce a stability the likelihood ball for this of purpose, getting a make sore back. sure it is in fact an anti-burst ball, that it is in good shape, that you do not use heavy weights with it. People - have Strength been training injured this to...make way, so you be stronger. careful! I In suggest particular, a bench strong is the legs best option. a strong An core alternative are essential is to lie for on quality the floor skiing. (knees bent). This program This is not includes as good a balance because of the hip-dominant, range is reduced, knee-dominant, but it does anterior still work. core, posterior core, rotational core, 7. A sturdy upper door body hle, pulls, railing upper or body access pushes to a cable to make column. sure This you are is for strong doing all cable over. or There b exercises. also single-leg If you're work to make rigging sure something both legs up - at home therefore with a turns b, both make ways sure - are it is strong. secure! Plus Try it some out gently lateral first leg work before specific jumping to skiing, in. a touch 8. A horizontal of isometric bar leg about work hip to height help your that endure you can those hang tuck from. situations. If you are The working program out at also a gym, includes this a can variety be of repetition accomplished ranges with a barbell holds to in address a squat rack pure or strength, in a Smith strength machine, endurance, or a set of rings eccentric or TRX strength. suspension trainer. If at - home, Power it exercises could be a help TRX, to or give see you what that you extra have. push Or if when you don't you need have to anything either get that out will of work, a sticky then situation, either stick really with get down the 1 arm into DB a sweet row, or GS try turn, the alternate to be able exercise to ski listed the bumps (one arm instead b of pull). letting them ski you A Ideally combination you will of have anaerobic a pull up bar. aerobic If not, conditioning continue doing builds the your inverted energy row. system so that you have the strengthendurance 10. Access to perform a treadmill, on individual eliptical, stationary runs, bike, the stamina skiers edge, to last slide all day. board, or safe place to run or bike outside - where Foam you rolling can alternate static between stretching hard to help your slow body efforts. with recovery. Recovery is a crucial part of training, yet it is often 11. Some overlooked. flooring that In fact has recovery some slide, is an such essential as hardwood part of the or tile muscle building a h towel process. or furniture Foam rolling savers. can help to relieve 12. Appropriate tension from workout the areas wear. in your muscles fascia that have knots trigger points, while also activating your fascia. Static stretching helps to maintain or even regain range of motion in your joints length in your muscles How the program fascia. works These together can help with overuse injury reduction, with on-hill performance resulting from This program improved has mobility. 3 phases, each phase contains a "Day One" a "Day Two" workout. You will receive one phase of the program at a time. This is the first phase. In 3 weeks, you will receive the 2nd phase by , Before then 3 weeks you start! after that, you will receive the 3rd phase. The reason we are sending it in phases is partly to keep it Are simple you for healthy you (best enough to figure to do out this one workout? phase Remember then figure that out any the exercise next), can partly be dangerous. as a motivator. Please The go to way the we Physical figure it, Activity if for some Readiness reason Questionnaire you fall off the (PAR-Q) ski-prep available wagon, then at motivate you answer to get the back questions on. on that form for yourself. If based on the PAR-Q, you feel you are not ready to we hope that receiving the next phase will To get maximum benefit from this program, you should be doing a work out from the program 3 or 4 times per One week. more Whichever IMPORTANT option NOTE: you choose YOU SHOULD ( it can NEVER change EXPERIENCE week to week), PAIN WHEN just make DOING sure THESE that you EXERCISES. alternate IF Day YOU One DO, CEASE Day THE Two ACTIVITY workouts. IMMEDIATELY. IF THE PROBLEM PERSISTS, CONSULT YOUR PHYSICIAN. coach@customstrength.com Page 2 of 6

3 Created How to use by: this Elsbeth program Vaino, CSCS, CSIA For each phase of the program, you will receive a Day One a Day Two progress tracking sheet, as well as a set of Ski images time! Are detailed you ready descriptions for the season? for each If exercise. not, no problem. The exercise That's images what this program descriptions is for. are But in the you same might order be asking that yourself: they are in in the tracking sheets. What The exercises makes this are program listed in the "ski-specific"? left h column of the tracking sheet, along with an indication of how long the The movement short answer should is take that (e.g. this Fast, program Slow, will 5 prepare seconds). your The body number for the of sets rigors is indicated of skiing so by that additional you can lines enjoy after this the great sport. exercise The is listed. program For will example, help you the be Movement able to ski Prep for longer section without from Day getting One tired, is shown will below. reduce There the risk of one injury exercise (falls happen listed right in skiing, after the so remember other. This this indicates is injury that risk you reduction, only need not to injury do one prevention), set. So in this will case, reduce you the would incidents Foam of Roll for muscle 3minutes, soreness, then you would may even do 5 reps increase on each your side skiing of ability. Ankle mobility, holding each rep for 5s, then you would do 5 fore/aft legs swings each fairly quickly, followed by 5 rotational leg swings each, then 3 half-kneeling hip flexor More lunge specifically, stretches with the a program 10second includes: hold each. You would then continue with the remaining exercises in the list, one - after Corrective the other. exercises And in to this address case, movement the number limitations, of repetitions because you do if your each body day is does the same not move throughout well on this l, phase. it will not fare any better on skis. Improving hip thoracic spine mobility will also reduce the likelihood of getting a sore back. - Strength training to...make you stronger. In particular, strong legs a strong core are essential for quality core, upper body pulls, upper body pushes to make sure you are strong all over. There is also single-leg work to make sure both legs - therefore turns both ways - are strong. Plus some lateral leg work specific to skiing, a touch of isometric leg work to help your endure those tuck situations. The program also includes a variety of repetition ranges holds to address pure strength, strength endurance, eccentric strength. - Power exercises help to give you that extra push when you need to either get out of a sticky situation, really get down into a sweet GS turn, to be able to ski the bumps instead of letting them ski you. - A combination of anaerobic aerobic conditioning builds your energy system so that you have the strengthendurance to perform on individual runs, the stamina to last all day. - Foam rolling static stretching to help your body with recovery. Recovery is a crucial part of training, yet it is often overlooked. In fact recovery is an essential part of the muscle building process. Foam rolling can help to relieve In the power tension from strength the areas sections, in your you muscles will see that fascia there that is a have line knots under the trigger exercise points, that says while "2nd also set", activating in your some fascia. cases "3rd Static set". stretching This indicates helps to that maintain you will or do even multiple regain sets. range Note of motion that you in should your joints do exercises length with in multiple your muscles sets in circuit fascia. format. These So in together the example can help below, with you overuse would do injury 2 squat reduction, jumps the with first on-hill day that performance you do the workout, resulting from followed improved immediately mobility. by 3 each of forward hop to step hold, then you would rest for 60s, repeat. Notice that the number of reps increases, so the second time you do this workout, you will do 3 squat jumps Before instead you of two, start! building up to 4 squat jumps four each of the forward hops. Are you healthy enough to do this workout? Remember that any exercise can be dangerous. Please go to the Physical Activity Readiness Questionnaire (PAR-Q) available at answer the questions on that form for yourself. If based on the PAR-Q, you feel you are not ready to One more IMPORTANT NOTE: YOU SHOULD NEVER EXPERIENCE PAIN WHEN DOING THESE EXERCISES. IF YOU DO, CEASE THE ACTIVITY IMMEDIATELY. IF THE PROBLEM PERSISTS, CONSULT YOUR PHYSICIAN. coach@customstrength.com Page 3 of 6

4 Created Lots of new by: Elsbeth exercises Vaino, CSCS, CSIA You will probably see a lot of exercises in this program that you have not seen before. I think you will find is a good Ski thing! time! But Are remember you ready that for when the season? you try new If not, exercises, no problem. it usually That's takes what a this bit longer program at first. is for. Please But you don't might be be asking yourself: discouraged if the first few workouts take longer than you thought they would - it will take less time once you get the hang of it! To make up for this, the first time you do Day One Day Two, we suggest you only do 2 sets of the What strength makes circuit this instead program of 3. "ski-specific"? Phases 2 3 will have some new exercises, but they will also have many of the The exercises short you answer are doing is that in this phase program 1, so will getting prepare started your with body those for phases the rigors will of be skiing easier. so Stick that you it out can because enjoy this you great will sport. find that The these program exercises will help really you help be your able skiing to as for well longer as your without overall getting physical tired, health, will reduce I the hope risk they of injury will continue (falls happen to use them in skiing, well beyond so remember ski preparation. this is injury risk reduction, not injury prevention), will reduce the incidents of muscle soreness, may even increase your skiing ability. What to expect from each workout More Each workout specifically, includes the program the following includes: sections: - Movement Corrective preparation: exercises to address This section movement is geared limitations, toward preparing because your if your body body for does the not workout move as well well on as l, helping it will your not fare body any to move better better on skis. overall. Improving Every hip day starts thoracic off with spine 3 minutes mobility of will foam also rolling, reduce followed the likelihood by a selection of getting of a sore back. corrective exercises dynamic movements. - Power: Strength This training section to...make is geared you toward stronger. making In you particular, more explosive, strong legs so that a you strong can core either are get essential out of a for sticky quality situation, skiing. or launch This yourself program off includes a jump or a balance bump. of hip-dominant, knee-dominant, anterior core, posterior core, rotational core, Strength: upper Probably body pulls, does not upper need much body pushes explanation. to make Strength sure you will are help strong you to all ski over. well, There balanced is also single-leg strength work will to make help to sure reduce both your legs risk - of therefore injury. The turns strength both section ways - are is done strong. as a Plus circuit some (one lateral exercise leg work after specific another to with skiing, minimal a touch rest), which of isometric will also leg provide work to an help aerobic your benefit endure without those tuck compromising situations. The strength program gains. also includes a variety of repetition Conditioning: ranges This is where holds we to address get you pure ready strength, so that you strength can enjoy endurance, the entire run, eccentric to strength. help you to last all day. It - is Power primarily exercises high intensity help to intervals, give you that which extra is considered push when anaerobic you need conditioning, to either get out but of keep a sticky in mind situation, that both really research get down real-world into a sweet experience GS turn, show to that be you able will to ski get the an aerobic bumps instead benefit of from letting anaerobic them ski training. you. We do include a bit of - steady-state A combination work of for anaerobic additional aerobic benefit, conditioning to builds aid in your recovery. energy The system intervals so that may you seem have short, the but strengthendurance remember that to perform intensity on is individual more important runs, than the duration. stamina to last all day. - Flexibility: Foam rolling The goal static of this stretching section is to similar help your goals body to the with movement recovery. prep Recovery - to improve is a crucial your part long of term training, movement, yet it is often thus overlooked. your skiing. In fact recovery is an essential part of the muscle building process. Foam rolling can help to relieve tension from the areas in your muscles fascia that have knots trigger points, while also activating your Do the fascia. exercises Static in stretching each section helps in the to maintain order listed or even on the regain left of range the tracking of motion sheet. in your There joints are accompanying length your images muscles descriptions fascia. for These each exercise. together can help with overuse injury reduction, with on-hill performance resulting Note about Power exercises: You will see that in most cases you will do very few repetitions of power exercises. Before This is for you a start! reason! There is a strong neuromuscular element to effectively training power production, meaning Are that you we want healthy to be enough fresh, to so do that this we workout? can maximizing Remember muscle that fiber any recruitment. exercise can So be remember dangerous. to Please think maximum go to the Physical intensity Activity for each Readiness of the few Questionnaire reps, instead (PAR-Q) of getting available the intensity at answer the questions on that form for yourself. If based on the PAR-Q, you feel you are not ready to by doing more repetitions. perform A second this point activity, for power please exercises see your is doctor that they before are as engaging much about in this developing program. the ability to l (proprioception) as they are about the power to launch. So you don't want to jump as high or as far as you can - you want to jump as One high more as far IMPORTANT as you can NOTE: l. It YOU is for SHOULD this reason NEVER that EXPERIENCE you will notice PAIN phase WHEN one DOING primarily THESE includes EXERCISES. jump or IF YOU hop DO, CEASE hold exercises, THE ACTIVITY but you IMMEDIATELY. will see in phases IF THE two PROBLEM three PERSISTS, that you will CONSULT move into YOUR continuous PHYSICIAN. or plyometric movements. coach@customstrength.com Page 4 of 6

5 Created How do I by: determine Elsbeth Vaino, what weight CSCS, CSIA to use It is important to build up the weight gradually to avoid injury. Once you can do all of the reps sets of an Ski exercise time! with Are good you ready form, for then the think season? about If not, adding no 2.5 problem. to 5 lbs That's for an what upper this body program exercise, for. But 5 to you 10 lbs might for a be lower asking yourself: body exercise. If you are not sure, it is always better to err on the side of caution. What Do I use makes the same this program weight if "ski-specific"? the number of reps changes? The No. If short you answer are going is that to do this fewer program reps, then will prepare you should your be body able for to the add rigors weight. of skiing Conversely, so that if you can are enjoy going this to do great sport. more reps, The program then you will should help use you less be weight. able to ski Here for is longer some without guidance getting for how tired, much will weight reduce to the use risk (always of injury round (falls happen down): in skiing, so remember this is injury risk reduction, not injury prevention), will reduce the incidents of muscle soreness, may even increase your skiing ability. From 10 reps to 6 reps: add 15% More From 6 specifically, reps to 15 the reps: program reduce includes: to 75% - Corrective exercises to address movement limitations, because if your body does not move well on l, it will not fare Weekly any schedule better on skis. Improving hip thoracic spine mobility will also reduce the likelihood of getting a sore back. If you are doing 4 days per week, then you will do each workout twice per week (Day One, Day Two, Day One, Day - Two). Strength It is training possible to...make do the you workout stronger. four In particular, consecutive strong days, legs but it is better a strong if you core have are essential a day of rest for quality in there. core, If you upper workout body three pulls, times per upper week body then pushes it will to look make like sure this: you are strong all over. There is also single-leg work to make sure both legs - therefore turns both ways - are strong. Plus some lateral leg work specific to skiing, a touch Week 1: of Day isometric One, Day leg work Two, to Day help One your endure those tuck situations. The program also includes a variety of repetition Week 2: Day ranges Two, Day holds One, to Day address Two pure strength, strength endurance, eccentric strength. - Power exercises help to give you that extra push when you need to either get out of a sticky situation, really get down The program into a sweet is based GS around turn, a 3 to workout be able per to ski week the schedule, bumps instead so of it letting is intended them to ski last you. for 4 weeks. You will - notice A combination that there of are anaerobic progress tracking aerobic sheets conditioning provided builds for each your day energy of each system phase. so In that total, you there have is the room strengthendurance Day One workouts to perform on 6 Day individual Two workouts runs, for the each stamina phase. to last all day. to track 6 - Foam rolling static stretching to help your body with recovery. Recovery is a crucial part of training, yet it is often If you overlooked. decide to go In the fact extra recovery mile is an workout essential 4 times part of per the week, muscle then building you will process. finish the Foam program rolling in can 9 weeks. help to Well relieve that doesn't tension seem from fair! the So areas we have in your a solution. muscles If you fascia have that been have doing knots the workout trigger 4 times points, per while week, also then activating at the your end of fascia. the 8th Static week, stretching send an helps to maintain coach@customstrength.com, or even regain range of motion we will in send your you joints a FREE length bonus fourth in your muscles phase. fascia. These together can help with overuse injury reduction, with on-hill performance resulting Note that 3 times per week is enough to get you in shape for skiing, but you will see increased benefit from doing 4 Before times per you week. start! So what about 5 or 6 times? I think you run the risk of overtraining if you do it that often. If you Are want you more healthy exercise, enough think to about do this cross-training! workout? Remember Go for a bike that ride, any exercise in-line skate, can be hike, dangerous. or play another Please sport. go to the Physical Activity Readiness Questionnaire (PAR-Q) available at answer the questions on that form for yourself. If based on the PAR-Q, you feel you are not ready to One more IMPORTANT NOTE: YOU SHOULD NEVER EXPERIENCE PAIN WHEN DOING THESE EXERCISES. IF YOU DO, CEASE THE ACTIVITY IMMEDIATELY. IF THE PROBLEM PERSISTS, CONSULT YOUR PHYSICIAN. coach@customstrength.com Page 5 of 6

6 Created Contact us by: Elsbeth Vaino, CSCS, CSIA Questions, please us at Someone from Custom Strength will reply as quickly as Ski possible. time! Are you ready for the season? If not, no problem. That's what this program is for. But you might be asking yourself: We are confident that if you follow the training in this program, you will be surprised at how strong fit you feel What when you makes are this lucky program enough "ski-specific"? to go skiing. If you think of it, please send us an at The short let us answer know how is that you this fare program on those will first prepare few days, your or body on your for the ski vacation. rigors of skiing We do so like that hearing you can a good enjoy ski this story! great sport. The program will help you be able to ski for longer without getting tired, will reduce the risk of injury (falls happen Terms of in use skiing, so remember this is injury risk reduction, not injury prevention), will reduce the incidents of muscle Thank you soreness, for purchasing may this even program. increase I your spent skiing far more ability. hours developing it than I care to know. While I enjoyed doing it, it was still a whole lot of time energy. I mention this because I know how easy it is to give a copy of a More pdf to specifically, friends the colleagues. program It includes: may be possible to set up some security features to prevent that, but instead of - assuming Corrective the exercises worst in to people, address I prefer movement to assume limitations, the best. because So instead if your of body working does out not security move well features, on l, I am it simply will not fare asking any you better not to on share skis. it. Improving I am asking hip you thoracic to respect spine the mobility time will effort also that reduce went the into likelihood developing of getting this. If you a sore think back. it's a great program, then by all means - tell your friends colleagues about it. :) But please don't give them a - free Strength copy. training to...make you stronger. In particular, strong legs a strong core are essential for quality core, The legalities: upper body Copyright pulls, 2010, upper Elsbeth body Vaino. pushes This to make program sure you all are of strong its contents all over. are There the intellectual is also single-leg property work of to make Elsbeth sure Vaino. both By legs purchasing - therefore this program, turns both you ways have - the are right strong. to use Plus it some for your lateral personal leg work needs, specific to skiing, make any a touch copies of you isometric require leg for work your personal to help your use, endure but you those do not tuck have situations. the right The to share program or reproduce also includes it for a any variety other of repetition reason, without ranges explicit holds written to address consent. pure If you strength, would strength like to request endurance, consent, please eccentric strength. - coach@customstrength.com. Power exercises help give you that extra push when you need to either get out of a sticky situation, really get down into a sweet GS turn, to be able to ski the bumps instead of letting them ski you. - About A combination the author of anaerobic aerobic conditioning builds your energy system so that you have the strengthendurance to perform on individual Elsbeth runs, Vaino is a the strength stamina to conditioning last all day. professional ski instructor in Canada. - Foam rolling static stretching She works to help regularly your body with with clients recovery. at Ottawa Recovery Osteopathy is a crucial & Sports part Therapy, of training, performing yet it is often overlooked. In fact recovery in-depth is an functional essential assessments part of the muscle then building creating process. personalized Foam rolling strength can & help to relieve tension from the areas conditioning in your muscles programs fascia based that on have individual knots goals, trigger schedule, points, activities while also abilities. activating In your fascia. Static stretching helps the winter, to maintain Elsbeth or also even works regain as range a ski instructor of motion at in Camp your joints Fortune, where length she in your works muscles fascia. These together with clients can help to break with overuse through injury skiing reduction, plateaus extend with on-hill their love performance affair with resulting skiing. She holds many certifications, including the National Strength Conditioning Association (NSCA) Certified Strength & Conditioning Specialist (CSCS), National Before you start! Academy of Sports Medicine (NASM) Certified Personal Trainer, Functional Movement Are you healthy enough to do Screen this workout? (FMS) Certification, Remember Canadian that any Ski exercise Instructors can be Alliance dangerous. (CSIA) Please instructor go to the Physical Activity Readiness Questionnaire certification, (PAR-Q) National available Coaching at answer the questions Certification Program (NCCP) coaching certification. on that form for yourself. If based on the PAR-Q, you feel you are not ready to Elsbeth has also coached ultimate (head coach of the Ottawa Junior Ultimate team), One more IMPORTANT NOTE: YOU hockey SHOULD (Bel-Air NEVER midget EXPERIENCE girls), PAIN has WHEN been a DOING guide for THESE disabled EXERCISES. skiers. As IF YOU an DO, CEASE THE ACTIVITY IMMEDIATELY. athlete, IF she THE has PROBLEM also competed PERSISTS, provincially CONSULT in basketball YOUR PHYSICIAN. hockey, nationally in ultimate. coach@customstrength.com Page 6 of 6