San Francisco (August 16, 1996) -- There is more to gearing up for the ski season than meets the eye. For the most part, people ready themselves by rushing out to buy new skis boots and apparel; and in more fortunate scenarios arm themselves with a workout program at the gym that provides better muscle tone. When the time comes to hit the slopes, however, a half-hearted approach to ski fitness more often than not leads to fatigue and injury.

Skiing demands more than strong muscles, it also calls on the body for balance, quickness, flexibility and muscle control. And, if done alone, weight lifting is usually not sufficient training to protect a skier from injury or take him to new heights in ability. Dr. Kevin Stone, of the Stone Clinic in San Francisco, California suggests for those skiers looking to make a skiing breakthrough this winter to enlist themselves in an aggressive cross-training program. "People often underestimated how important it is to make themselves agile as well as strong for skiing," states Stone. "Most of the time, skiers take a low key approach to training for a sport that requires many different skills."

To help his skiing patients who are regaining strength and ability after an injury, Stone offers a program modeled after one that he and a group of prominent coaches and trainers devised to help prepare a group of Pro ski racers for their season. For optimum conditioning, Stone suggests starting about eight to ten weeks prior to skiing with a plan of activities that work together to strengthen and increase balance.

Activities in Stone's program include cycling, pool workouts, in-line skating, upper and lower body weight training, boxing training, slide board and SPORT Cord workouts, plyometrics, speed training and flexibility conditioning. Through years of experience as an Orthopaedic Surgeon for the U.S. Ski Team and Pro Ski Tour, Stone believes that these activities are the best for skiing.

For an eight to ten week program, Stone recommends a daily training schedule that combines highly aerobic activities like cycling, in-line skating, skiing slide board workouts and running along with weight training and stretching. "A program that combines aerobic and strength training with flexibility conditioning is best because the muscles get strong yet remain supple -- an important quality for absorbing the shocks while skiing down the mountain."

The program is also dotted with unusual and highly effective workouts to build speed, balance and strength. Working with Remi Korchemny, Russian National Speed Coach and Steve Victorson, water conditioning instructor for the U.S. Ski Team, Dr. Stone and the coaches developed a pool workout and a plyometric and speed training program that finely tunes endurance and agility.

"Working out in a pool can be more effective than running or cycling for building endurance," says Stone. "The resistance created by water and the effort it takes to stay afloat provides the perfect arena for honing the skills for endurance skiing."

Specially modified slide boards are used for customizing ski and race training to the style of the athlete.

Beyond a solid program, Stone warns that the most difficult part of training for skiing is consistency. "Developing a state-of-the-art training program is one thing, sticking to it week after week while you build strength and endurance is another." To combat the urge to slip from the training schedule, he suggests enlisting a friend, fellow skier or athletic trainer to help keep the program on track. By the end of the tenth week, in a solid cross-training program, a good skier will become better and will also reduce his chances of injury by 60%.

For more information on The Stone Clinic program for ski training, you can contact Maureen Madden at The Stone Clinic, 3727 Buchanan Street, San Francisco, California 94123, (415) 563-3110.