12 week Ski Training Program - Strength Coach.com Strength ... · PDF file12 week Ski Training...

12 week Ski Training ProgramCreated 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 strength-

endurance 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 http://www.csep.ca/CMFiles/publications/parq/par-

q.pdf 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.

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What you will need

1. A foam roller

2. Some weights, preferably a full set or an adjustable dumbbell set such as Powerblocks. Or just some weights you

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.

You may be able to work around it with some creativity if you don't have this, or you can get at least one as they are

relatively inexpensive.

4. Something to use as low hurdles ideally, but almost anything will do, such as cans of soup, or even just hopping

over lines in the floor.

5. Something to hop onto. The bottom stair in your staircase (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

hopping onto is built well, and ideally secured against a wall. I once landed on the edge of a box that was not well-

secured and took a spill when it tipped over underneath me. Don't let that happen to you!

6. A bench or stability ball for bench pressing. CAUTION!!!! If you are using a stability ball for this purpose, make

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 been injured this way, so be careful! I suggest a bench is the best option. An alternative is to lie on the floor

(knees bent). This is not as good because the range is reduced, but it does still work.

7. A sturdy door handle, railing or access to a cable column. This is for doing cable or band exercises. If you're

rigging something up at home with a band, make sure it is secure! Try it out gently first before jumping in.

8. A horizontal bar about hip height that you can hang from. If you are working out at a gym, this can be

accomplished with a barbell in a squat rack or in a Smith machine, or a set of rings or TRX suspension trainer. If at

home, it could be a TRX, or see what you have. Or if you don't have anything that will work, then either stick with

the 1 arm DB row, or try the alternate exercise listed (one arm band pull).

9. Ideally you will have a pull up bar. If not, continue doing the inverted row.

10. Access to a treadmill, eliptical, stationary bike, skiers edge, slide board, or safe place to run or bike outside

where you can alternate between hard and slow efforts.

11. Some flooring that has some slide, such as hardwood or tile and a hand towel or furniture savers.

12. Appropriate workout wear.

How the program works

This program has 3 phases, and each phase contains a "Day One" and 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 email, and

then 3 weeks after that, you will receive the 3rd phase. The reason we are sending it in phases is partly to keep it

simple for you (best to figure out one phase and then figure out the next), and partly as a motivator. The way we

figure it, if for some reason you fall off the ski-prep wagon, then we hope that receiving the next phase will

motivate you to get back on.

To get maximum benefit from this program, you should be doing a work out from the program 3 or 4 times per

week. Whichever option you choose (and it can change week to week), just make sure that you alternate Day One

and Day Two workouts.




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How to use this program

For each phase of the program, you will receive a Day One and a Day Two progress tracking sheet, as well as a set of

images and detailed descriptions for each exercise. The exercise images and descriptions are in the same order that

they are in in the tracking sheets.

The exercises are listed in the left hand column of the tracking sheet, along with an indication of how long the

movement should take (e.g. Fast, Slow, 5 seconds). The number of sets is indicated by additional lines after the

exercise is listed. For example, the Movement Prep section from Day One is shown below. There is one exercise

listed right after the other. This indicates that you only need to do one set. So in this case, you would Foam Roll for

3minutes, then you would do 5 reps on each side of 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

lunge stretches with a 10second hold each. You would then continue with the remaining exercises in the list, one

after the other. And in this case, the number of repetitions you do each day is the same throughout this phase.

In the power and strength sections, you will see that there is a line under the exercise that says "2nd set", and in

some cases "3rd set". This indicates that you will do multiple sets. Note that you should do exercises with multiple

sets in circuit format. So in the example below, you would do 2 squat jumps the first day that you do the workout,

followed immediately 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

instead of two, building up to 4 squat jumps and four each of the forward hops.




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Lots of new exercises

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

thing! But remember that when you try new exercises, it usually takes a bit longer at first. Please don't be

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 and Day Two, we suggest you only do 2 sets of the

strength circuit instead of 3. Phases 2 and 3 will have some new exercises, but they will also have many of the

exercises you are doing in phase 1, so getting started with those phases will be easier. Stick it out because you will

find that these exercises really help your skiing as well as your overall physical health, and I hope they will continue

to use them well beyond ski preparation.

What to expect from each workout

Each workout includes the following sections:

Movement preparation: This section is geared toward preparing your body for the workout as well as helping your

body to move better overall. Every day starts off with 3 minutes of foam rolling, followed by a selection of

corrective exercises and dynamic movements.

Power: This section is geared toward making you more explosive, so that you can either get out of a sticky situation,

or launch yourself off a jump or bump.

Strength: Probably does not need much explanation. Strength will help you to ski well, and balanced strength will

help to reduce your risk of injury. The strength section is done as a circuit (one exercise after another with minimal

rest), which will also provide an aerobic benefit without compromising strength gains.

Conditioning: This is where we get you ready so that you can enjoy the entire run, and to help you to last all day. It

is primarily high intensity intervals, which is considered anaerobic conditioning, but keep in mind that both research

and real-world experience show that you will get an aerobic benefit from anaerobic training. We do include a bit of

steady-state work for additional aerobic benefit, and to aid in recovery. The intervals may seem short, but

remember that intensity is more important than duration.

Flexibility: The goal of this section is similar goals to the movement prep - to improve your long term movement,

and thus your skiing.

Do the exercises in each section in the order listed on the left of the tracking sheet. There are accompanying images

and descriptions for each exercise.

Note about Power exercises: You will see that in most cases you will do very few repetitions of power exercises.

This is for a reason! There is a strong neuromuscular element to effectively training power production, meaning

that we want to be fresh, so that we can maximizing muscle fiber recruitment. So remember to think maximum

intensity for each of the few reps, instead of getting the intensity by doing more repetitions.

A second point for power exercises is that they are as much about developing 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

high or as far as you can land. It is for this reason that you will notice phase one primarily includes jump or hop and

hold exercises, but you will see in phases two and three that you will move into continuous or plyometric

movements.




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How do I determine what weight 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

exercise with good form, then think about adding 2.5 to 5 lbs for an upper body exercise, or 5 to 10 lbs for a lower

body exercise. If you are not sure, it is always better to err on the side of caution.

Do I use the same weight if the number of reps changes?

No. If you are going to do fewer reps, then you should be able to add weight. Conversely, if you are going to do

more reps, then you should use less weight. Here is some guidance for how much weight to use (always round

down):

From 10 reps to 6 reps: add 15%

From 6 reps to 15 reps: reduce to 75%

Weekly schedule

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). It is possible to do the workout on four consecutive days, but it is better if you have a day of rest in there.

If you workout three times per week then it will look like this:

Week 1: Day One, Day Two, Day One

Week 2: Day Two, Day One, Day Two

The program is based around a 3 workout per week schedule, and so it is intended to last for 4 weeks. You will

notice that there are progress tracking sheets provided for each day of each phase. In total, there is room to track 6

Day One workouts and 6 Day Two workouts for each phase.

If you decide to go the extra mile and workout 4 times per week, then you will finish the program in 9 weeks. Well

that doesn't seem fair! So we have a solution. If you have been doing the workout 4 times per week, then at the

end of the 8th week, send an email to [email protected], and we will send you a FREE bonus fourth

phase.

Note that 3 times per week is enough to get you in shape for skiing, but you will see increased benefit from doing 4

times per week. So what about 5 or 6 times? I think you run the risk of overtraining if you do it that often. If you

want more exercise, think about cross-training! Go for a bike ride, in-line skate, hike, or play another sport.




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About the authorElsbeth Vaino is a strength and conditioning professional and ski instructor in Canada.

She works regularly with clients at Ottawa Osteopathy & Sports Therapy, performing

in-depth functional assessments and then creating personalized strength &

conditioning programs based on individual goals, schedule, activities and abilities. In

the winter, Elsbeth also works as a ski instructor at Camp Fortune, where she works

with clients to break through skiing plateaus and extend their love affair with skiing.

She holds many certifications, including the National Strength and Conditioning

Association (NSCA) Certified Strength & Conditioning Specialist (CSCS), National

Academy of Sports Medicine (NASM) Certified Personal Trainer, Functional Movement

Screen (FMS) Certification, Canadian Ski Instructors Alliance (CSIA) instructor

certification, and National Coaching Certification Program (NCCP) coaching

certification.

Elsbeth has also coached ultimate (head coach of the Ottawa Junior Ultimate team),

and hockey (Bel-Air midget girls), and has been a guide for disabled skiers. As an

athlete, she has also competed provincially in basketball and hockey, and nationally in

ultimate.

Contact us

Questions, please email us at [email protected]. Someone from Custom Strength will reply as quickly as

possible.

We are confident that if you follow the training in this program, you will be surprised at how strong and fit you feel

when you are lucky enough to go skiing. If you think of it, please send us an email at [email protected]

and let us know how you fare on those first few days, or on your ski vacation. We do like hearing a good ski story!

Terms of use

Thank you for purchasing this program. I spent far more 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

pdf to friends and colleagues. It may be possible to set up some security features to prevent that, but instead of

assuming the worst in people, I prefer to assume the best. So instead of working out security features, I am simply

asking you not to share it. I am asking you to respect the time and effort that went into developing this. If you think

it's a great program, then by all means - tell your friends and colleagues about it. :) But please don't give them a

free copy.

The legalities: Copyright 2010, Elsbeth Vaino. This program and all of its contents are the intellectual property of

Elsbeth Vaino. By purchasing this program, you have the right to use it for your personal needs, and to make any

copies you require for your personal use, but you do not have the right to share or reproduce it for any other

reason, without explicit written consent. If you would like to request consent, please email

[email protected].


Program12 Week Ski Training Program

Phase One (stability & mobility - 4 weeks)

Day One Perform this workout 1 or 2 times per week, alternating with Day 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 1 1 1 1 1 1

Ankle mobility (toe on

wall calf stretch)

5s 5 5 5 5 5 5

Leg swings (Fore/aft) 1s 5 5 5 5 5 5

Leg swings (Rotational) 1s 5 5 5 5 5 5

Half-kneeling hip flexor

lunge stretch

10s 3 3 3 3 3 3

Sidelying quad stretch 10s 3 3 3 3 3 3

Mountain climber 3s 10 10 10 10 10 10

Walking single leg

Romanian deadlifts

1s 5 5 5 5 5 5

Spiderman walks with

rotation

1s 5 5 5 5 5 5

Power Circuit Rest Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Squat jump 0s 2 3 3 4 4 4

2nd set 0s 2 3 3 4 4 4

Forward hop to step

and hold

60s 3 3 3 3 4 4

2nd set 60s 3 3 3 3 4 4

Strength Circuit Rest Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Squat (goblet) 0s 8 10 12 12 12 15

2nd set 0s 8 10 12 12 12 15

3rd set 0s 8 10 12 12 12 15

Glute bridge (single-leg) 0s 8 10 12 12 12 15

2nd set 0s 8 10 12 12 12 15

3rd set 0s 8 10 12 12 12 15

Single-arm dumbbell

row

0s 8 10 12 12 12 15

2nd set 0s 8 10 12 12 12 15

3rd set 0s 8 10 12 12 12 15

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


Program12 Week Ski Training Program


Day Two Perform this workout 1 or 2 times per week, alternating with Day 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 1 1 1 1 1 1

Hip external rotation

mobilization

5s 5 5 5 5 5 5

supine internal hip

rotation

1s 5 5 5 5 5 5

Standing crossover with

Activation

1s 5 5 5 5 5 5

Side-lying Rotation 10s 3 3 3 3 3 3

Dead bug arm drops 10s 3 3 3 3 3 3

Wall sit with shoulder

press

3s 10 10 10 10 10 10

Push-up walkout 1s 5 5 5 5 5 5

Rotational squat with

thumb external rotation

1s 5 5 5 5 5 5

Power Circuit Rest Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Lateral hurdle hop and

hold

0s 3 3 3 3 4 4

2nd set 0s 3 3 3 3 4 4

Medial hurdle hop and

hold

60s 3 3 3 3 4 4

2nd set 60s 3 3 3 3 4 4

Strength Circuit Rest Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Single-leg Romanian

deadlift with DBs

0s 8 10 12 12 12 15

2nd set 0s 8 10 12 12 12 15

3rd set 0s 8 10 12 12 12 15

Split squat (5s hold top,

mid, bottom)

0s 5 5 5 6 6 6

2nd set 0s 8 10 12 12 12 15

3rd set 0s 8 10 12 12 12 15

Push-up progression 0s 8 10 12 12 12 15

2nd set 0s 8 10 12 12 12 15

3rd set 0s 8 10 12 12 12 15

Cable anti-rotation

press (standing)

60s 8 10 12 12 12 15

2nd set 60s 8 10 12 12 12 15

3rd set 60s 8 10 12 12 12 15

Conditioning

Interval C:

2min L;

(30s H;60s L)x3;

2 min L

(30s H;60s L)x3;

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Program 12 Week Ski Training Program


Day One

Movement preparation

Foam roll - All 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.

See the accompanying Foam Rolling Guide

for nine foam rolling options.




Day One

Leg swings (Rotational) 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.




Day One

Mountain climber 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.




Day One

Power

Squat jump 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.




Day One

Glute bridge (single-leg) 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.




Day Two

Movement preparation

Foam roll - All 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.

See the accompanying Foam Rolling Guide

for nine foam rolling options.




Day Two

Standing crossover with Activation 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.




Day Two

Wall sit with shoulder press 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 - 3.5 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.




Day Two

Power

Lateral hurdle hop and hold 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.




Day Two

Split squat (5s hold top, mid, bottom) 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 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.

Cable anti-rotation press (standing) 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.




Day Two

Conditioning

Interval C:

2min L;

(30s H;60s L)x3;

2 min L

(30s H;60s L)x3;

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.


12 Week Ski Training ProgramCongratulations 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 email us at [email protected] so we can

resend it to you.

Get ready to enjoy phase two!


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