at first. Start training and conditioning your body now and you can prevent muscle pains, strains and embarrassing falls from a weak core and stabilizing muscles.
Sport Specific Training (SST)
Sport Specific Training is just what the name implies. It trains the cardiovascular, muscular and nervous system for specific sport movements. This is accomplished with particular exercises designed to enhance the body's movement during the particular sport you are training for. By doing this, we can condition our bodies to move efficiently and effectively during the
activity. SST incorporates exercises which will address muscular strength and endurance, cardiovascular endurance as well as stability and flexibility.
A sport specific program will consider related skill sets needed for the individual sport such as agility, balance, reaction, speed, coordination and power. Whether is be golf, soccer, hockey, bowling or as in today's blog, skiing... sports require most, if not all the above abilities. Using a SST program involves the use not only of strength training apparatus such as weights but will incorporate pieces of equipment such as agility ladders, cones, balance disks, medicine balls etc. Most clients find this form of training fun and challenging. It is definitely not a boring workout and will keep you focused!
SST Ski Training
Skiing is a sport which requires a lot of skill, coordination and balance. A traditional strength training and cardio training program will only be able to accomplish so much for you. For a more well rounded, thorough training program, it is best to perform exercises that will mimic and enhance the actual movements involved in the specific sport. Performing exercises such as THE WALL SIT will provide an isometric strength required to maintain the tucked position when skiing. Exercises such as jump squats and bosu ball squat will condition the body for the explosive muscle contractions and balance needed for the downhill terrain while being able to maintain balance and coordination.
Strengthening the core with exercises such as crunches and supermans are effective, but doing exercises such as the Russian twist and wood choppers using a medicine ball are in my opinion, more affective because it incorporates movement that simulates the ski experience more effectively.
Skiing involves some impact on the body, it's important to train the body to withstand and absorb the impact on the knees and other joints. Performing plyometric exercises such as Heisman's, or low box jumps will not only increase explosive muscle power, agility, increase the body's ability to absorb shock but will also increase cardiovascular endurance!
When training clients for ski season, I usually use a circuit training program. This allows the use of many various exercises to be completed in a short period of time. It will condition the muscular and endurance systems as well, depending on the specific exercises. It will also enhance agility and balance.
A typical circuit you can use to enhance your ski season may include exercises such as...
Kettlebell Squats
Bosu Ball squats
Lateral Hops (or Heismans)
Jump Squats
TRX One Legged Squats
Push Ups With A Shoulder Tap
Inverted Row (or TRX Row)
Dips With Alternating Leg Raise
Medicine Ball Russian Twist
Medicine Ball Wood Choppers
The above workout is by no means an exhaustive Sport Specific Training program. In fact, every workout I put a client through is different to meet the individual's specific needs and to shock the body and stimulate a neurological response. Be sure to contact myself or a Certified Personal Trainer with a Plyometric Training certification and Sport Specific Training experience to develop a program specific to your sport and fitness level.
*Always consult your physician before beginning this or any other exercise program.