Sharpen Your Edges - Ski Exercise Training Program
The exercises that have been selected, serve a specific purpose of preparing your body for the forces and the demands that you will be exposed to while you ski. To help you accomplish this goal, exercise does not need to look like the sport that you are training it for. Exercise is simply movement. It is our goal to move your body in a variety of different movement patterns that will help you handle whatever is thrown at you. With this program, your body will be challenged in ways that are similar to the challenges that you will face while skiing. It will be difficult the first time you do it and your muscles
...day off and ate a kazillion pounds of Mom's turkey and Aunt Grace's stuffing! Go ahead. Take some turkey and stuffing home with you for later...after you've had a couple of days to get back on your program. It can ...
Discover Movement LLC assumes NO LIABILITY due to any actions undertaken as a result of reading this program.
CAUTION:
Always consult a physician before starting an exercise program
Complete a thorough warm-up before embarking on your workout
Always finish your workout with a cool-down session
It is imperative that one follows proper progressions and does not rush into anything that they cannot do without control.
TRAINING SAFETY
Exercise in a pain-free fashion, it if hurts don
...shame that we let things get that far. It is possible to just exercise and lose weight, but sooner or later the person will not lose any more weight without changing eating habits as well. A majority of the time ...
Move with deliberate control. Make all of your movements smooth and coordinated.
The first few ski magazines make their way around in August. It starts all over again, the fantastic cycle that we look forward to; the ski season. We are sure that during the summer, many of you just walk past your skis in the garage and don t even glance at them. While a few select others might still have those shapely skis up in the bedroom and you playback those intimate memories that you both shared in the past.
Either way, come early fall, you start putting together plans for that first ski vacation and can t wait until that
...and enjoyment of each day. Many people make the mistake of trying to do too much exercise when they first get involved in a fitness program whether for physical health, weight loss, the psychological lift, or combinations of these. Start ...
Now what do you do? Just keep working and wait until the day arrives? Or do you prepare your gear, your mind, and your body for the adventure about to come? The good news is that there are a few simple things that you can do to winterize your body and improve your skill this season. The bad news is that a countless number of
...is whether you can really lose a bundle of weight just by walking. There's a short answer and a long answer. "Yes" and "Yes, but...."! Walking is a wonderful exercise for health in general and weight loss in particular. No ...
Every year we plan at least one ski vacation to hit the slopes in search of that feeling we had when we first skied. Nobody goes away to have a miserable or a bad time; although, sometimes things happen to really put a ka bash on the whole trip. These can include things like injuries, aches, pains, or things like not being able to progress to the next level, or not being able to ski with the rest of the group. That doesn t sound like a
...called Aquasphere makes a great swim mask with good face hugging capabilities and awesome visibility. 2. Swim with high elbows. The choppy open water will take your smooth swim stroke that you've practiced in the pool and completely swallow up ...
Let s face it; there is a lot of stress being placed on the body while we are on the slopes. With so many terrain options like the steeps, glades, moguls, terrain parks, and the backcountry, we all could use a little tune up to help us deal with all these environments a little better. In addition to the numerous terrain options, the conditions also vary from day to day and resort to
...of type, is a very physical sport and requires great muscle control and stability. In this article, I will demonstrate some basic guidelines you can follow to improve your cardiovascular heath as well as your horses . The first component ...
Get ready to have the best season you have ever had! Your approach will be different this time. Your preparation will provide the perfect recipe as you get on the lift and get ready to kick off your first run of your most memorable ski season.
CHAPTER 1
If it s broke, fix it!
We all remember our first day every season where we can feel muscles we never knew we had and in places we never knew existed. The
...as you design your fitness program: 1. Map out your fitness goals. Are you starting a fitness program to help lose weight, or do you have another motivation, such as preparing for a 5K race? Having clear goals will help ...
CHAPTER 2
Sharpen Your Edges-Ski Exercise program
We have the secret to help you beat your friends down the mountain this season and looking good doing it! These tips can be executed entirely by themselves or in addition to any
...food require different types of digestive enzymes for proper food breakdown. For example, carbohydrate foods require carbohydrate enzymes, whereas protein foods require protein enzymes. While the carbohydrate enzymes will only properly function in a non-acidic, or alkaline, environment, the protein ...
Sharpen Your Edges is a perfect pre-season tool that you can use to help you prepare yourself for your ski vacation or your entire ski season. As we mentioned earlier, the goal of all the movements is to get your body to think and move in ways that will help you perform better while you are on the slopes. So read on and get ready to be challenged!
Sharpen Your Edges Ski Conditioning Recipe
(VIDEO AND PICTURES OF
...called Aquasphere makes a great swim mask with good face hugging capabilities and awesome visibility. 2. Swim with high elbows. The choppy open water will take your smooth swim stroke that you've practiced in the pool and completely swallow up ...
The Recipe:
Perform all ingredients sequentially with minimal rest. All exercises are to be done for the specific number of repetitions. Once you perform one whole circuit, rest for 2 MINUTES. Then repeat the ENTIRE circuit for a second time. You will always perform 2 sets of the program. In addition, your repetitions for each movement will be to complete a total of 10 repetitions. For any exercise that has 20 reps as the goal, it is so you get 10 reps on each side. The program should be done 3 alternative days a week.
The Progression:
The only alterations in the program will be the REST
...diet program. While guidelines are necessary, at times focusing too much on the numbers can and will set you up for failure. You may start to think all this counting calories, reps, and keeping track of heart rates are too ...
Weeks 1-2 60 Second Rest
Weeks 2-4 30 Second Rest
Weeks 4-6 0 Rest (This is a crowd favorite!)
The Ingredients:
1. Inchworm: GOALS Hip Mobility/Core Strength/Core Stabilization
Start the exercise in a push-up position. Walk forward with your feet (towards your hands), inching forward with small steps while keeping your knees locked out and hands flat on the ground. Continue walking forward until your feet are flat on the ground. At that point, walk forward with the hands until you are back in the push-up
...These programs are specifically designed to cater to the needs of aging individuals. Exercise has become mandatory for senior people who are suffering from diseases such as osteoporosis or arthritis. These fitness programs offer exercises that are safe for senior ...
2. Spiderman: GOALS Hip Mobility/Core Endurance
Take a long lunge and place the hands down on the ground (inside the knee) in line with the front foot. Try to keep the back knee locked out as much as possible. Then stand up and step forward with the next foot and repeat. Take 20 steps and continue to the next exercise.
3. Single Leg Balance Reach: GOALS Core Endurance/Core Stabilization/Leg Deceleration
Stand next to a wall or another tall object and balance on one foot. Take your other leg and reach with your toes and your hands as if you are
...and increases lactate removal at a given output. At this intensity, the fast-twitch fibers can be trained to produce less lactic acid and the slow twitch fibers can be trained to burn more lactic acid, both of which raise the ...
4. Skater to Hold: GOALS Hip Power/Hip Strength/Hip Mobility/Core Stabilization
Stand on your right leg and jump to your left and landing on your left foot. You want to land with a soft and absorbent landing. When you land, stick and hold the landing for 2 seconds before you take your next jump. Your goal with the landing is to land as far as you can control and balance. Do 20 repetitions in an alternating pattern and then continue.
5. Backwards Squat Jump: GOALS
...in which a force is applied against a resistant object. No movement is required in these exercises and they should be incorporated into a regular fitness program. The way these exercises work is that the muscle tenses up and is ...
Jump up and backwards and land in a squat position. Your goal is to land on the balls of the feet; with the hips back. Perform 20 repetitions and then continue to the next exercise. *NOTE You will probably be a little warm by now!
6. Hip Twister: GOALS Core Strength/Core Stabilization/Core Endurance/Hip Mobility
Start in a push-up position. Focusing on your hips, twist one side and push the hips down towards the floor. Alternating sides, repeat for 20 repetitions and then continue to the next exercise.
7. Single Leg Squat w/Reach Down: GOALS Hip Strength/Hip Mobility/Core Strength/Core Endurance
Stand on one foot
...not just get on the same old hamster wheel day after day, year after year. This is where a fitness trainer can work wonders. The value of a professional trainer is not simply in the wealth of information he or ...
8. Alternating Lunge Jump: GOALS Hip Power/Hip Strength/Hip Mobility/Core Endurance/Core Stabilization
Position yourself in a lunge position. Jump up and switch legs in the air so that when you land your opposite leg is in front of you. Your landing should be soft and quiet. Jump up and land 20 times so you get 10 repetitions on each leg.
9. Fonzie Quick Legs: GOALS
...of type, is a very physical sport and requires great muscle control and stability. In this article, I will demonstrate some basic guidelines you can follow to improve your cardiovascular heath as well as your horses . The first component ...
Set yourself up in a squat position with your feet together. As fast as possible, move your feet out (to about shoulder width) and then back together. Think about keeping your head at the same height without moving up and down. Do this for 20 reps as fast as possible. *Notice the thumbs up, just like the Fonz!
10. Alternating T Stabilization: GOALS Core Strength/Core Stabilization/Core Coordination
Start in a push-up position. Lift one hand off the ground and turn your whole body to the side so it looks like a letter T on its side. Your eyes should stay focused on the hand
...every day in your wheelchair, living in these conditions can cause muscle atrophy. Muscular atrophy is a weakening of the muscles that is the sole result of the lack of use. Therefore it stands to reason that moving these muscles ...
Overall Program Goal: All of these movements combine various components of athleticism. Each exercise has a specific component(s), all of which will help you on the slopes. By performing them in a circuit, you help build muscular endurance which is vital for skiing. In addition, you can also help increase your lactate threshold (ability to tolerate those cooking quads). The first few times will be the hardest, but hang in there. Before you
...taking a few simple steps. Every year we plan at least one ski vacation to hit the slopes in search of that feeling we had when we first skied. Nobody goes away to have a miserable or a bad time; ...
Sharpen You Edges
EXERCISE REPETITION REST INTERVAL PROGRESSIONS(secs.)
Inchworm 10 60/30/0
Spiderman 20
...available, there are some courses that are more comprehensive in nature and require a number of years to complete; while others can be finished in less than six months. Typical subject matter that is provided through personal training fitness programs ...
SL Balance Reaches 10 60/30/0
Skater to Hold 20 60/30/0
Hip Twister 20
...weren't you? Oh. You can't see it, can you? Let me describe it to you. It's a 15 lb dumbbell. Actually, I don't even need the dumbbell to keep fit while I'm on vacation, but I have a reason for ...
SL Squat w/Reach 10 60/30/0
Alt. Lunge Jump 20 60/30/0
Fonzie Quick Legs 20
...to improve your CR fitness level. In other words, your ability to monitor your heart rate is the single most important key to success in CR training. Training Heart Rate (THR) = Desired Intensity of the Workout THR is the ...
Alt. T-Stabilization 20 120 seconds
CHAPTER 3
Skiing translated!
The demands that are placed on the body are very clear to everyone when we ski for the first time every year. Depending on the style of skiing, the body has to deal with many forces on our way down the slopes. The body will move in a three dimensional way and your training should also be performed in a multi-dimensional environment to
...important? Anyone who has been sedentary for a period of time knows how difficult it is to complete even the simplest of tasks. Your doctor probably tells you to lose weight; your nutritionist mandates you maintain a proper diet regimen; ...
Whether we are in a turn loading the edges, racing down a slalom course, going down a field of moguls or doing a run in the pipe, the physical challenge with each scenario is not for the weak and frail. Skiing requires a precise recipe of balance, strength, flexibility, power, and endurance that can always be enhanced and will only lead to greater success on the slopes. Any flaws in the required skills will definitely impact someone during a ski trip, either on the slope or once you get off the mountain and you walk like a penguin for the next two days.
...pool workout. Especially in the winter, the type of intervals I discuss in this article will be crucial in maintaining both the physical and mental effects of going the distance. I'll be giving you three different workouts. These workouts can ...
♦ HIP STRENGTH Our hip musculature (quads/hamstrings/adductors/glutes) must be able to work in all three planes; concentrically, eccentrically, and isometrically. Think of this as the difference between jumping off the ground (concentric), landing on the ground (eccentric), and holding a squat position on the ground (isometric). Each of these places a different demand on our musculature.
♦ HIP POWER The forces that we are exposed to on the slopes cannot be mimicked by traditional exercises (machine based). As we are in the middle of a carve, the force and power that we need to create to overcome the forces that are being placed on us are huge! As
...good golf training exercise program could be what separates you out from the rest of the members at your country club. Don t you think it s time to give it a try and find out? The first thing you ...
♦ HIP MOBILITY Think of your whole body as giant a shock absorber. We need to be able to flex/extend, internally/externally rotate, and laterally flex (this is 3 dimensional movement) in order for us to be able to move. If the hip is restricted in any way, then movement with have to come from somewhere else. This is the body s natural response to
...in exercise or a weight training regimen although there are a few things that you should keep in mind once this starts to happen. The Challenges of Children's Exercise Programs: They Are Not Little Adults! No matter how you look ...
Our ability to drive the ski on its edge, stay on that edge and follow through to the next turn, require certain specifics from our movement machinery. Skiing is a complex task that requires a total body response from head to toe.
Importance of the Core:
All movement is rotational. This
...shown that people getting six hours of sleep per night are 27% more likely to become obese than those getting seven to nine hours, and people who get only two to four hours of sleep are 67% more likely to ...
♦ CORE STRENGTH We need to remember that movement happens as a chain reaction in the body and without the active role by each member of the body, the force will “leak” at its weakest point.
...joint pain. A well developed golf fitness program will help you develop the physical skills needed to consistently repeat a good golf swing, add power and distance to your shots, and help prevent, reduce and possibly even eliminate golf related ...
♦ CORE STABILIZATION As our spine is moved in all directions, it is the core muscles that keep a firm hold on our vital yet vulnerable part of the body. Many of our core musculature are deep and are not the superficial abdominal muscles. These core muscles function to protect the spine and act like a girdle to keep us happy in all that we do. Doing crunches or any other abdominal movement will not get the key core muscles firing. These
...the 60 s have come and gone and it is perhaps with the passing of time that there has been a downward slide in the quality of structure and function within our society especially with our children. Obesity, with it ...
♦ CORE ENDURANCE The core is responsible for keeping us in our ski pose and able to repeat it all day long. Once it gets tired, you are as good as done since you will probably be bouncing your chin off your knees. Our ability to stay tucked and maintain our posture while we manage our bodies on all types of terrain is one of the most important goals of skiing. Staying balanced and being aware of your center of gravity will benefit
...as possible with feet in neutral position. Bending to the side with the trunk, allow the body to fall to the side, keeping the arms hanging at the side and the body limp like a rag doll. Circle the torso ...
So take a look at how you train now. Is your current training program getting you ready to ride the chairlift to the bunny slope? Or are you training to get ready for those diamond runs that make you all warm and fuzzy inside?
CHAPTER 4
Even more benefits to ski training!
We must warn you of other known side effects that occur as a result of training this way. Your body will be moving in countless directions, various speeds, many positions and at higher intensities. The end result
...going to be the final answer. The initial weight loss results will probably not be sustained as the body makes adjustments and learns to accept the new demands made on it. Rest assured, walking (or participating in other activities) for ...
Who wouldn t want to lose a couple of pounds of fat? So do away with the extra stuff that just weighs us down and really serves no purpose. In addition, there are the less exciting benefits, like an improved cardiovascular system, lower blood pressure and cholesterol; you know all the things you need to stay alive. So enjoy being healthier, more agile, looking better, skiing better, and most importantly; enjoying your time away. You cannot say that we didn t warn
...pills claim to be either appetite suppressants or fat-burners. However, according to scientists, these diet pills have not undergone the same rigorous testing as other medicines. As such, these diet pills can cause serious complications if ingested improperly. Weight loss ...
CONCLUSION
What will this do for me?
There are few things to look for when trying to see the benefits of your ski vacation training. While on the slopes, you will be able to ski more aggressively and handle more extreme terrain. Sometimes it is the level of fitness that is holding us back from fine tuning our skills and making us better skiers. So now that your body has the ability to move and sustain forces better, go ahead and challenge yourself. Think of this as a form of athleticism. We all have seen athletes who dominate their sport and they make it look so effortless and easy. The
...lose weight and improve your health. These exercise programs were designed around the boot camps found in the military branches. They are designed to push you to your limits. Unlike the stereotypical idea of a military boot camp, fitness boot ...
Conditioning yourself to be able to take less rest on every run (which means you get on the lift line sooner) and will enable you to get in more runs per day without feeling like you ran out of gas. When was the last time you skied hard all day and could brag about not having any aches or pains? So not only do you have the ability to enjoy the snow longer each day, but you can enjoy four or five days of skiing in a row and more
...judge your level of exertion is the Rating of Perceived Exertion. On a scale of 1-10 (with 1 being no exertion/asleep and 10 being completely exhausted) you should perceive that you are exercising at a level of 4-6. This means ...
We are providing your body the nourishment that it needs to prepare for skiing. Unlike the other effects from eating too much, an abundant supply of ski food will only help you more! With that said, now you can look to get out and practice hard, get lessons, and dial in your gear to help you improve to whatever level you wish to aspire to. You are ready!
So the next time you decide to plan a ski vacation, put yourself in a position where you can get the most out of your body and your movement vocabulary before you get on the skis. Your body will
...from correct strength and conditioning training progression. Deepening our motivation, improves confidence and accept lifestyle change. Most importantly safely bring challenge and enjoyment back to your workout! Correct breathing begins with using the predominant muscle for this function- the diaphragm ...
Ski you later,
Tommi and Alex
www.trainforskivacation.com
For any questions or comments, seminars, or to book Tommi and Alex at your next event; please feel free to contact them with whichever method below that suits you best.
Tommi and Alex have a vision of helping everyone get the most out of their ski vacations. They feel that there are simple things that anyone at any level can do to get tremendous results both on and off the slopes.
Both are active outdoorsmen throughout the year and have snow on the brains all year round. Over
...milked cows and planted their own food for exercise, you would never hear of something like this. Think about that the next time you can t exercise because of a hard day at the office! O.k. before I tear off ...
Their goal is to make fitness fun as many view it as being torturous and boring. At times this may be true, but you will have a smile on your face with these guys, guaranteed. It is their philosophy that if you are having fun and if you have an inspired mindset, you will be that much more successful at accomplishing many new tasks. http://www.trainforskivacation.com
EMAIL: [mailto:snowbrains@trainforskivacation.com]snowbrains@trainforskivacation.com
ALEX CHEMEROV & TOMMI PAAVOLA http://www.trainforskivacation.com