Off the snow training

[asolo]

(covid-19 edition)

What training routine (specific exercises) do people use for ski specific strength training?

Normally I do stretching before runs and recently added ten pistol squats on each leg and some two and one legged jumps up and down stairs (forward and side). I think pistol squats do not exercise quads much though. I was also thinking that a jump rope may be helpful.

I have never done any organized strength training and have very little clue as to what to do. Links to videos and visuals would be great.

TIA

 

[martyg]

Google Mountain Athlete e. It is. Cross-fit gym in Jackson. The owner, Rob, puts together on-line workouts. His ski training block is great, because he had technically solid skiers to base his programs off of (he’s a trainer, hit a skier). The training block for kayak.... not so much.

There is a fee, but if you are looking for direction, it is worth it. I pull several exercises out of his program for my use.

There are also more specific ways to determine exactly what you need to do. It involves assessment by a training pro, and can be conducted remotely. You would have the best possible information then.

Honestly, “training”, as in workouts to build physical capacity, is the last thing that most need. “Training “ as in training specific movement patterns that need attention is what most need. Do that and you will come into next season a much more technically advanced, and proficient skier.

Enjoy.

 

[Chef23]

If you can do actual pistols you are way ahead of most people true pistols take a tremendous amount of strength, coordination and flexibility.

 

[Michael Blythe]

@martyg - are you talking about fixing bad movement patterns or learning ski specific movements on dry land, or both?

 

[martyg]

@martyg - are you talking about fixing bad movement patterns or learning ski specific movements on dry land, or both?

Both. Summer / off-season is a great time to retrain movement patterns. Mos people who all of the finess that they need to ski. What is lacking is range of motion.

If you have a technically solid mentor / coach there are two ways to go about it:

- Have them intro the movement pattern at end of season, and bridge it to dry land drills. Events like PSIA national academy are great for this - but not this year, of course.

- Work with a coach who is skilled at dry land training. They can assess your existing range of motion in various areas, relate it to ski movement patterns, and prescribe drills to address.

I've posted it a few times before - Anne Healzer out of Seattle is a great resource. I think that her clinic is MTI PT. She's a PhD level PT, and a L3 PSIA instructor. That combination of human mechanics and deep understanding of the physics of skiing is powerful. She can work remotely via Skype, Zoom, etc.

For the hundred or two that it might cost, you have extremely accurate, granular info on what you need to work on over the summer, to be a better skier next winter. I love info of that caliber, in all aspects of life.

Enjoy.

 

[Mike King]

There's Tom Gellie as well (https://www.functionalbody.com.au). I think Fred Lepine (a French Canadian) also develops off season training.

Mike

 

[recbumper]

 

[recbumper]

Hannah Kearney gives a thorough basic set of exercises:

How to Get in Shape for Ski Season

With the bulk of ski resorts opening in just 45 days, now is the time to get on a six week ski preseason strength training plan. We caught up with Olympic Gold Medalist, mogul skier, and Certified Personal Trainer from the American Council on Exercise, Hannah Kearney, to find out the most effective…

www.skibutlers.com

 

[Mike King]

That's just sick.

 

[recbumper]

Here's a spreadsheet with really detailed lists of specific exercises including progressions in multiple categories

Exercises - Freestyle Canadawww.freestylecanada.ski › files › resources

 

[recbumper]

The agility-ladder is really fun. Here's a fun one

 

[recbumper]

The Icky Shuffle is harder than it looks

 

[recbumper]

 

[MountainMonster]

 

[asolo]

Cool, lots of great ideas here! Thank you!

 

[Plai]

Here's some indoor ski specific exercises from Deb Armstrong posted today