12 week Ski Training Program

Transcription

1 12 week Ski Training Program 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, and 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 land, it will not fare any better on skis. Improving hip and thoracic spine mobility will also reduce the likelihood of getting a sore back. - Strength training to...make you stronger. In particular, strong legs and a strong core are essential for quality skiing. This program includes a balance of hip-dominant, knee-dominant, anterior core, posterior core, rotational core, upper body pulls, and upper body pushes to make sure you are strong all over. There is also single-leg work to make sure both legs - and therefore turns both ways - are strong. Plus some lateral leg work specific to skiing, and a touch of isometric leg work to help your endure those tuck situations. The program also includes a variety of repetition ranges and holds to address pure strength, strength endurance, and 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, and to be able to ski the bumps instead of letting them ski you. - A combination of anaerobic and aerobic conditioning builds your energy system so that you have the strengthendurance to perform on individual runs, and the stamina to last all day. - Foam rolling and 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 and fascia that have knots and trigger points, while also activating your fascia. Static stretching helps to maintain or even regain range of motion in your joints and length in your muscles and fascia. These together can help with overuse injury reduction, and with on-hill performance resulting from improved mobility. 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 and answer the questions on that form for yourself. If based on the PAR-Q, you feel you are not ready to perform this activity, please see your doctor before engaging in this program. 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 20

2 12 week Ski Training Program 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 bands 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 and 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, and make sure what you're More hopping specifically, onto is built the well, program and ideally includes: secured against a wall. I once landed on the edge of a box that was not wellsecured Corrective and 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 land, it will not - fare 6. A any bench better or stability on skis. ball Improving for bench hip pressing. and 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, and 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 and 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 handle, pulls, and 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 band exercises. also single-leg If you're work to make rigging sure something both legs up - at and home therefore with a turns band, 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. and 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 and a barbell holds to in address a squat rack pure or strength, in a Smith strength machine, endurance, or a set of and 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 and alternate to be able exercise to ski listed the bumps (one arm instead band of pull). letting them ski you A Ideally combination you will of have anaerobic a pull up and 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, and bike, the stamina skiers edge, to last slide all day. board, or safe place to run or bike outside - where Foam you rolling can and alternate static between stretching hard to help and 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 and building a hand towel process. or furniture Foam rolling savers. can help to relieve 12. Appropriate tension from workout the areas wear. in your muscles and fascia that have knots and trigger points, while also activating your fascia. Static stretching helps to maintain or even regain range of motion in your joints and length in your muscles How the and program fascia. works These together can help with overuse injury reduction, and with on-hill performance resulting from This program improved has mobility. 3 phases, and each phase contains a " One" and a " 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 , and 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 and Remember then figure that out any the exercise next), and 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 and 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 perform this activity, please see your doctor before engaging in this program. 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 (and it can NEVER change EXPERIENCE week to week), PAIN WHEN just make DOING sure THESE that you EXERCISES. alternate IF YOU One DO, CEASE and THE Two ACTIVITY workouts. IMMEDIATELY. IF THE PROBLEM PERSISTS, CONSULT YOUR PHYSICIAN. coach@customstrength.com Page 2 of 20

3 12 week Ski Training Program Created How to use by: this Elsbeth program Vaino, CSCS, CSIA For each phase of the program, you will receive a One and a Two progress tracking sheet, as well as a set of Ski images time! and Are detailed you ready descriptions for the season? for each If exercise. not, no problem. The exercise That's images what this and 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 hand 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 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 and 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, and 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 land, phase. it will not fare any better on skis. Improving hip and thoracic spine mobility will also reduce the likelihood of getting a sore back. - Strength training to...make you stronger. In particular, strong legs and a strong core are essential for quality skiing. This program includes a balance of hip-dominant, knee-dominant, anterior core, posterior core, rotational core, upper body pulls, and upper body pushes to make sure you are strong all over. There is also single-leg work to make sure both legs - and therefore turns both ways - are strong. Plus some lateral leg work specific to skiing, and a touch of isometric leg work to help your endure those tuck situations. The program also includes a variety of repetition ranges and holds to address pure strength, strength endurance, and 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, and to be able to ski the bumps instead of letting them ski you. - A combination of anaerobic and aerobic conditioning builds your energy system so that you have the strengthendurance to perform on individual runs, and the stamina to last all day. - Foam rolling and 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 and from strength the areas sections, in your you muscles will see and that fascia there that is a have line knots under and the trigger exercise points, that says while "2nd also set", activating and 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 and length with in multiple your muscles sets in circuit and fascia. format. These So in together the example can help below, with you overuse would do injury 2 squat reduction, jumps and 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 and hold, and then you would rest for 60s, and 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 and 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 and answer the questions on that form for yourself. If based on the PAR-Q, you feel you are not ready to perform this activity, please see your doctor before engaging in this program. 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 20

4 12 week Ski Training Program 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 One and Two, we suggest you only do 2 sets of the What strength makes circuit this instead program of 3. "ski-specific"? s 2 and 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 and 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, and 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 land, helping it will your not fare body any to move better better on skis. overall. Improving Every hip day and 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 and dynamic movements. - Power: Strength This training section to...make is geared you toward stronger. making In you particular, more explosive, strong legs so and 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 and not upper need much body pushes explanation. to make Strength sure you will are help strong you to all ski over. well, There and balanced is also single-leg strength work will to make help to sure reduce both your legs risk - and 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 and 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 and is where holds we to address get you pure ready strength, so that you strength can enjoy endurance, the entire and run, eccentric and 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 and real-world into a sweet experience GS turn, show and 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 and aerobic benefit, conditioning and 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, and than the duration. stamina to last all day. - Flexibility: Foam rolling The and 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 and 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 and fascia that have knots and 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 and accompanying length your images muscles and descriptions and fascia. for These each exercise. together can help with overuse injury reduction, and with on-hill performance resulting from improved mobility. 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 and 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 land (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: land. 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 and DO, CEASE hold exercises, THE ACTIVITY but you IMMEDIATELY. will see in phases IF THE two PROBLEM and three PERSISTS, that you will CONSULT move into YOUR continuous PHYSICIAN. or plyometric movements. coach@customstrength.com Page 4 of 20

5 12 week Ski Training Program 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 and 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, and 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 land, it will not fare Weekly any schedule better on skis. Improving hip and 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 ( One, Two, One, - Two). Strength It is training possible to...make do the you workout stronger. four In particular, consecutive strong days, legs but it and is better a strong if you core have are essential a day of rest for quality in there. skiing. This program includes a balance of hip-dominant, knee-dominant, anterior core, posterior core, rotational core, If you upper workout body three pulls, times and 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 - and therefore turns both ways - are strong. Plus some lateral leg work specific to skiing, and a touch Week 1: of isometric One, leg work Two, to help One your endure those tuck situations. The program also includes a variety of repetition Week 2: ranges Two, and holds One, to address Two pure strength, strength endurance, and 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, and a 3 to workout be able per to ski week the schedule, bumps instead and 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 and 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 One workouts to perform and on 6 individual Two workouts runs, and for the each stamina phase. to last all day. to track 6 - Foam rolling and 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 and 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 and you fascia have that been have doing knots the and 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 and of motion we will in send your you joints a FREE and length bonus fourth in your muscles phase. and fascia. These together can help with overuse injury reduction, and with on-hill performance resulting from improved mobility. 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 and answer the questions on that form for yourself. If based on the PAR-Q, you feel you are not ready to perform this activity, please see your doctor before engaging in this program. 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 20

6 12 week Ski Training Program 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 and 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 and 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 and 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 and energy. I mention this because I know how easy it is to give a copy of a More pdf to specifically, friends and 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 land, I am it simply will not fare asking any you better not to on share skis. it. Improving I am asking hip and you thoracic to respect spine the mobility time and 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 and colleagues about it. :) But please don't give them a - free Strength copy. training to...make you stronger. In particular, strong legs and a strong core are essential for quality skiing. This program includes a balance of hip-dominant, knee-dominant, anterior core, posterior core, rotational core, The legalities: upper body Copyright pulls, and 2010, upper Elsbeth body Vaino. pushes This to make program sure and 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 - and 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 and to skiing, make any and 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 and holds written to address consent. pure If you strength, would strength like to request endurance, consent, and 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, and to be able to ski the bumps instead of letting them ski you. - About A combination the author of anaerobic and aerobic conditioning builds your energy system so that you have the strengthendurance to perform on individual Elsbeth runs, Vaino and is a the strength stamina and to conditioning last all day. professional and ski instructor in Canada. - Foam rolling and 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 and then building creating process. personalized Foam rolling strength can & help to relieve tension from the areas conditioning in your muscles programs and fascia based that on have individual knots goals, and trigger schedule, points, activities while and 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, and where length she in your works muscles and fascia. These together with clients can help to break with overuse through injury skiing reduction, plateaus and and extend with on-hill their love performance affair with resulting skiing. from improved mobility. She holds many certifications, including the National Strength and 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) and National available Coaching at and 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 perform this activity, please see your doctor before engaging in this program. Elsbeth has also coached ultimate (head coach of the Ottawa Junior Ultimate team), One more IMPORTANT NOTE: and YOU hockey SHOULD (Bel-Air NEVER midget EXPERIENCE girls), and 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. and hockey, and nationally in ultimate. coach@customstrength.com Page 6 of 20

7 One Perform this workout 1 or 2 times per week, alternating with Two (Descriptions on p.9) Date: Movement Prep Hold Reps Note Reps Note Reps Note Reps Note Reps Note Reps Note Foam roll - All 3m Ankle mobility (toe on 5s wall calf stretch) Leg swings (Fore/aft) 1s Leg swings (Rotational) 1s Half-kneeling hip flexor 10s lunge stretch Sidelying quad stretch 10s Mountain climber 3s Walking single leg 1s Romanian deadlifts Spiderman walks with 1s rotation Power Circuit Rest Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Squat jump 0s nd set 0s Forward hop to step 60s and hold 2nd set 60s Strength Circuit Rest Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Squat (goblet) 0s nd set 0s rd set 0s Glute bridge (single-leg) 0s nd set 0s rd set 0s Single-arm dumbbell 0s row 2nd set 0s rd set 0s Plank 60s 30s 40s 50s 60s 70s 70s 2nd set 60s 30s 40s 50s 60s 70s 70s 3rd set 60s 30s 40s 50s 60s 70s 70s Conditioning Interval B: 2min L; (60s H;90s L)x2; 2 min L (60s H;90s L)x2; 2 min L coach@customstrength.com Page 7 of 20

8 Two Perform this workout 1 or 2 times per week, alternating with One (Descriptions on p.14) Date: Movement Prep Hold Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Foam roll - All 3min Hip external rotation 5s mobilization supine internal hip 1s rotation Standing crossover with 1s Activation Side-lying Rotation 10s Dead bug arm drops 10s Wall sit with shoulder 3s press Push-up walkout 1s Rotational squat with thumb external rotation 1s Power Circuit Rest Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Lateral hurdle hop and 0s hold 2nd set 0s Medial hurdle hop and 60s hold 2nd set 60s Strength Circuit Rest Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Single-leg Romanian 0s deadlift with DBs 2nd set 0s rd set 0s Split squat (5s hold top, 0s mid, bottom) 2nd set 0s rd set 0s Push-up progression 0s nd set 0s rd set 0s Cable anti-rotation 60s press (standing) 2nd set 60s rd set 60s Conditioning Interval C: 2min L; (30s H;60s L)x3; 2 min L (30s H;60s L)x3; 2 min L coach@customstrength.com Page 8 of 20

9 Movement preparation Foam roll - All One See the accompanying Foam Rolling Guide for nine foam rolling options. Use a foam roll to "roll" out any trigger points in your muscles. Start with the glutes, by sitting on the roller on one cheek and rolling, using your foot to move you. Then move to hamstrings, thoracic spine, lats, pecs, obliques, IT band, hip flexors, quads, adductors and calves. Wherever you find a sore spot, spend extra time. If you feel nothing with any of these areas, move on. Ankle mobility (toe on wall calf stretch) Stand about a foot away from the wall, and place the toes of one foot on the wall, with the heel on the floor. Place your hands on the wall and lean into the wall. From this position, roll forward onto the ball of your back foot. This should push you closer to the wall and you should feel a stretch in the calf of the foot nearest the wall. Do this for the prescribed repetitions and then switch sides. Leg swings (Fore/aft) Stand with your body perpendicular to the wall and your feet about two feet away from the wall. With one hand on the wall, perform leg swings from front to back. The object is not to go really high. Controlled movement within your range of motion is desired. Be sure to keep one foot flat on the ground while doing this for full benefit. Do this for the prescribed repetitions and then switch sides. Be sure that all of the movement is coming from your hips and legs, and not your lower back. You may need to limit the height of the swing to ensure this. coach@customstrength.com Page 9 of 20

10 Leg swings (Rotational) One Stand with your feet about two feet away from a wall with your hands on the wall. Now swing your left leg from side to side, turning your foot away from the body when it is moving toward the left, and turning the foot toward the body when it is moving toward the right. The object is not to go really high. Controlled movement within your range of motion is desired. Be sure to keep one foot flat on the ground while doing this for full benefit. Do this for the prescribed repetitions and then switch sides. Be sure that all of the movement is coming from your hips and legs, and not your lower back. You may need to limit the height of the swing to ensure this. Half-kneeling hip flexor lunge stretch Position yourself in a half-kneeling position with the right foot forward, and left lower-leg on the floor behind you. Lightly squeeze your left glute, raise your left hand and lean your left hip forward, keeping the spine in a neutral position. You should feel a stretch in your left hip flexor. To enhance the stretch, rotate your torso slightly to the left. Hold this position for the prescribed time and then switch sides. Sidelying quad stretch Lie on your right side with your right hip and knee bent at least 90 degrees. Now grab your left foot behind you with your left hand and use your hand to pull your leg into a quad stretch. Try not to twist your body while doing this. coach@customstrength.com Page 10 of 20

11 Mountain climber One Position yourself with your hands on an elevated surface such as a bench or chair and with your body in a plank position. Ensure that the surface you are leaning against is strong enough to hold you and will not slide away. From this position, engage the core and lift one knee toward your chest, pulling your toes toward your chest as well and maintaining a natural curvature of the spine. Hold for the desired time and then quickly return to the start position and repeat with the other leg. Repeat for the desired repetitions. Walking single leg Romanian deadlifts Stand and shift your weigth onto your left foot. Maintain a neutral spine, engage your core muscles, and with about a 20 degree bend in the left knee, shift your buttocks backward slightly as you bend forward at the hips. Start with your arms extended to the side (like and airplane) as you slowly lower your torso to a horizontal position and your right leg lifts up, remaining in a straight line with your torso. The forward bend should occur at the hips, not through your back. Do not let your back round. Keep the toes on both feet pointing straight ahead (do not let them rotate out), and do not let your right hip shift upward (keep your hips paralell to the floor). Return to the standing position, talk a step forward with the right foot and repeat on the right foot. Repeat for the desired number of repetitions. Spiderman walks with rotation Stand and take an exaggerated lunge step forward with your left foot and bring your hands down to the floor next to your foot. Bring your hips down toward the floor so that you feel a stretch in your right hip flexor. From here, lift your right hand up toward the sky, looking at your fingers as you do so. Bring your right hand back down, and then push up into a standing position. Repeat on the other side. coach@customstrength.com Page 11 of 20

12 Power Squat jump One Stand, feet hip width apart, with hands behind head. Descend into a squat position and then extend hips, knees and ankles as you explode upwards. Absorb the landing by going back into a squat position. Stabilize at the bottom and then return to the starting position. Try not to let the knees collapse inward. Forward hop to step and hold Stand several inches in front of a low box or step (i.e. facing the step). Stand on your Right foot and hop onto the box or step. Land and hold your position for 2 seconds. Walk off the box or step and repeat for the desired repitions and then switch sides and feet. If this is getting easy, try moving further away from the step. Strength Squat (goblet) Stand holding a dumbbell against your chest, with feet just wider than shoulder width apart, and chest up. Feet can be slightly turned out if that is more comfortable. Place a stool or bench behind you. Squat down so that you touch the stool with your tailbone and then come back up. The stool is there to ensure proper movement - not to sit in the middle of the rep! Be sure to start the squatting movement by sitting back slightly at the hips and not by bending at the knees. Ensure the hips are completely extended at the top position. coach@customstrength.com Page 12 of 20

13 Glute bridge (single-leg) One Lie on your back with one foot on the floor a comfortable distance from your buttocks, and lift one leg off the ground. Push down with the foot on the floor and extend the hips to bring the hips up into a bridge position. Make sure your hips are level. Hold for the desired time and then lower. Single-arm dumbbell row Stand next to a weight lifting bench (or furniture of similar height, and place the left knee, lower leg and hand on the bench. You should have approximately 90 degree bend at the hips, left knee and between the torso and left arm. Hold a dumbbell in the right arm such that it is hanging straight down. Engage the core and the muscles between the shoulder blades as you pull the dumbbell up to your torso. Repeat for the recommended number of repetitions and switch sides. Plank Position yourself with the forearms and toes on the ground, and the rest of the body forming a plank. Feet should be dorsiflexed (ankles flexed), and ankles, knees, hips, shoulders and head should all be in a line. Do not let the stomach sag, or the butt stick up. Once you can hold a strong position for the duration and number of sets, increase the time by 10s. Conditioning Interval B: 2min L; (60s H;90s L)x2; 2 min L (60s H;90s L)x2; 2 min L Using a treadmill (1 degree incline or higher), elliptical, stationary bike (not recumbent), skiers edge, or slide board, perform the following intervals. L refers to low intensity (low heart rate range), M refers to medium intensity, and H refers to high intensity. The intensity for H intervals should be such that you can maintain it for that time, but it is difficult. So the intensity for a 60s interval will be less than the intensity for a 15s interval. coach@customstrength.com Page 13 of 20

14 Movement preparation Foam roll - All Two See the accompanying Foam Rolling Guide for nine foam rolling options. Use a foam roll to "roll" out any trigger points in your muscles. Start with the glutes, by sitting on the roller on one cheek and rolling, using your foot to move you. Then move to hamstrings, thoracic spine, lats, pecs, obliques, IT band, hip flexors, quads, adductors and calves. Wherever you find a sore spot, spend extra time. If you feel nothing with any of these areas, move on. Hip external rotation mobilization Position yourself on all fours and bring your left foot over the back of your right knee. From this position, slowly shift your weight backwards as if you are trying to sit on your right heel. Hold this position for the desired time and repeat for the desired repetitions. Supine internal hip rotation Lie on your back with your knees bent and your feet flat on the floor wider than hip width apart. From this position, move your knees in together so they are touching and squeeze them together. Hold for the desired time and then return to the start position and relax. Repeat for the desired repetitions. coach@customstrength.com Page 14 of 20

15 Standing crossover with Activation Two Stand on your left foot with your right hand pushing down on the top of a ski pole or dowel, holding your right hand 45 degrees in front of you with the elbow straight. Push down on the ski pole and bring your right knee up to 90 degrees and move it over to try to touch your hand. As you get good at this, move your hand further away, and then try it without the ski pole. Repeat for the desired repetitions and then switch to the other side. Side-lying Rotation Lie on your left side with your right hip and knee bent at 90 degrees. Place a medicine ball or foam roller (or any item that keeps your knee at about the same height as your hip) under your right knee. Maintain contact between your knee and that item throughout the entire exercise. Place both hands out in front of your chest - arms straight. Slowly rotate your upper body as far as you can. Ideally your right arm will be flat on the floor behind you (180 degrees from your left arm). Dead bug arm drops Lying on your back with your arms relaxed by your side and knees bent with feet on the floor. Maintain contact between your low back the floor and keep your arms straight as you as you slowly move one arm up and overhead so that it is on the floor 180 degrees from the start position. Hold for the desired time and then slowly return to the start position. Repeat for the desired repetitions. coach@customstrength.com Page 15 of 20

16 Wall sit with shoulder press Two Sit on the floor with back against a wall with feet crossed in lotus position, or with the soles of the feet touching (the latter makes the exercise more challenging). Hold arms out to side against the wall with elbows flexed to 90 degrees. Place the back of the hands against the wall or as close to the wall as possible. Press hands upwards towards the ceiling. Press knees towards floor at the same time as raising arms up overhead. Perforom the pressing as far as possible while keeping the hands against the wall (or as close as possible). Pay particular attention to not shrug the shoulder(s). Push-up walkout Stand with feet together. Bend over and place hands on the floor, as close to the feet as you can, with only a slight knee bend. Walk hands forward until you are in a push up position, or until you are no longer able to hold your back straight (i.e. so it doesn't sag). Then walk the hands back to the starting position and stand up. Repeat for the desired repetitions. Rotational squat with thumb external rotation Stand with one foot out to either side of you to 4 feet apart, but with toes pointed out about 45 degrees. Squat down over your right foot so that your left leg straightens out, letting the toes of your left foot lift off the floor. Turn your upper body very slightly toward the left foot. Keep your weight between the ball and heel of your right foot. As you return to the starting position, rotate your hands outward allowing your elbows and shoulders to follow. Do this for the prescribed repetitions and then switch sides. coach@customstrength.com Page 16 of 20

17 Power Lateral hurdle hop and hold Two Line up 3 hurdles approximately 18" apart. Stand to the right of one end of the hurdles, with your left side next to the hurdle (i.e. not facing the hurdles). Stand on your left foot and hop over the first hurdle. Land in between the first and second hurdles and hold the landing. Then repeat over the next two hurdles, making sure to hold the landings before continuing to the next hop. Repeat on the other foot. Medial hurdle hop and hold Line up 3 hurdles approximately 18" apart. Stand to the left of one end of the hurdles, with your right side next to the hurdle (i.e. not facing the hurdles). Stand on your left foot and hop over the first hurdle. Land in between the first and second hurdles and hold the landing. Then repeat over the next two hurdles, making sure to hold the landings before continuing to the next hop. Repeat on the other foot. Strength Single-leg Romanian deadlift with dumbbells Stand with a dumbbell (DB) in your right hand and shift your weigth onto your left foot. Maintain a neutral spine, engage your core muscles, and with about a 20 degree bend in the left knee, shift your buttocks backward as you bend forward at the hips. The DB will slowly be lowered toward the floor and your right leg will lift up, remaining in a straight line with your torso. The forward bend should occur at the hips, not through your back. Stop once you feel a stretch. Do not let your back round! Keep the toes on both feet pointing straight ahead (do not let them rotate out), and do not let your right hip shift upward (hips parallel to the floor). Return to the standing position and repeat for the desired number of repetitions. Once you get to a point where the weight is too heavy for one hand, switch to holding a DB in each hand. coach@customstrength.com Page 17 of 20

18 Split squat (5s hold top, mid, bottom) Two Stand with one foot in front of you and one behind - as though you are mid stride. Start with both feet flat on the ground, with hands crossed behind your head and elbows out. Place a pillow or mat 1-2 feet in front of your back foot. Now squat down so that your back knee touches the mat or pillow very lightly (your back heel will lift off the ground), but stop half way down and hold for 5s. Then hold in the bottom position for 5s (your bottom knee should be just hovering above the mat). Keep your torso upright. Return to the starting position. Do this for the prescribed repetitions and then switch sides. Push-up progression Cable anti-rotation press (standing) When doing a pushup, make sure that your body stays in perfect position, with no dip in the lower back and no elevation of the tailbone. Keep the elbows at a 45 degree (or less) angle from the body (not at 90 degrees from the body). Aim to touch your chest down to the ground at the bottom portion. Start with hands elevated on a step, bench or against a wall. To progress, Move to a lower incline. Progess further by elevating the feet or lifting one foot. It is imperative that with this progression, your torso stays paralell to the floor - do not let the hips rotate up. If you are not sure whether this is ocurring, place a waterbottle in the curve of your back - if it falls off, then you are not keeping a stable torso. Position yourself perpendicular to the cable column with the column at your right, using a handle attachment for the cable with the cable set approximately at chest height. Grab the handle with both hands and hold it close to the middle of your chest. Walk away from the cable - about 2 feet away so that there is tension in the cable. You should be in a standing position with feet parallel to each other approximately hip width apart, with the torso erect. Engage your core and push the cable handle straight out in front of you with your arms. Do not allow movement in your torso throughout this exercise. Perform all repetitions for the prescribed hold and then switch sides. coach@customstrength.com Page 18 of 20

19 Conditioning Interval C: 2min L; (30s H;60s L)x3; 2 min L (30s H;60s L)x3; 2 min L Two Using a treadmill (1 degree incline or higher), elliptical, stationary bike (not recumbent), skiers edge, or slide board, perform the following intervals. L refers to low intensity (low heart rate range), M refers to medium intensity, and H refers to high intensity. The intensity for H intervals should be such that you can maintain it for that time, but it is difficult. So the intensity for a 60s interval will be less than the intensity for a 15s interval. coach@customstrength.com Page 19 of 20

20 Congratulations on completing phase one! You are now many, many steps closer to enjoying a great ski season. You should have received phase 2 in your inbox by now. If for some reason you have not, please accept our apologies (we hate for our clients to be inconvenienced!) and us at coach@customstrength.com so we can resend it to you. Get ready to enjoy phase two! coach@customstrength.com Page 20 of 20