This section is designed to give some basic information on how to design and follow a 12-week pre-season training program to get you in top shape for ski season. It is broken down into two different training groups. The first step is to decide which group you fall under. Next, review the different training components so as to get an idea of what falls under each heading. There is also a travel option included for those who are out of town often. Then, move onto the training charts and see how it all falls into place, (L=low-level, H=high-level). The last page is a blank training log so you can make copies and keep track of your progress. Good luck!

TRAINING GROUPS

Low-level-- people who either have not trained that much in the past, are not as familiar with intense conditioning, and/or are unable to train at higher levels (due to medical conditions, time restraints, etc.)

High-level-- people with a strong background in conditioning programs, ski and train intensely, and/or do not have restrictions (no medical problems, have extra time to put into a training program, etc.)

COMPONENTS

Cardio-- *denotes activities that have specific benefit towards skiing as well as inherent trunk stabilization and balance components. To be included as part of the cardio and abdominals/trunk components on the chart. 

Cycling -stationary -road* -mountain*  Inline skating* Pool workouts -lap swimming -deep water workouts Hiking* Rock climbing*  Kayaking/canoeing*  Surfing/windsurfing*

Indoor cardio -VersaClimber -NordicTrak -rowing ergometer -stair machines Trail running* Sports* -soccer -tennis -volleyball -racquetball

 

Weight training--for people who have access to a weight room. If there are any specific questions regarding exercises or techniques, please consult the experts at your club.
     

Low-level: Push-ups Dips Lat pull downs  Cable pulls/rows Squats  Leg press (1 & 2 legs) Hamstring curls (1 & 2 legs) Calf raises Hip abduction Lunges

High-level: Push-ups Bench press Dips Lat pull downs  Straight arm lat pull downs Cable pulls/rows Biceps/triceps Squats Leg press (1 & 2 legs) Hamstring curls (1 & 2 legs)  Calf raises Hip abduction Lunges Power cleans Romanian dead lifts

Abdominals/trunk--to be referred to on the chart

Floor exercises: -crunches -diagonal crunches -back-lying cycling -prone 'Superman' -lying face down, arms overhead,  lift right arm and left leg together,  alternate and repeat -prone back hyperextension -lying face down, arms at sides, lift upper back off floor; or use a back extension bench

Dynamic exercises: -Gymnic ball exercises -Foam roller exercises -Medicine ball exercises -Roman chair/advanced -hanging from a bar in wrist straps, bring knees to chest -single leg isometric squats -step-ups

Balance/flexibility -

Balance: -single leg stance -eyes open, knee bent -eyes closed, knee bent -on a coach pillow or a bed -balance board exercises

Flexibility: -Stretching class -Yoga, Tai Chi, Pilates -Individual static stretching -hamstrings -quads -back/torso -calves -hips/ITB/groin

TRAVEL OPTION

One of the best travel options for people on the road is the use of a stretch cord or resistance cable (Lifeline International, Syene, WI) to perform certain exercises. These are easy to pack and provide progressive variable resistance--that is, resistance that gradually increases as the length of the cable increases. This also most efficiently utilizes the the two types of muscle contractions: concentric and eccentric. Concentric being shortening of the muscle fibers as a load is introduced and eccentric being the opposite or a negative rep as in weight lifting.

The following program are sample exercises that should focus on the endurance component as opposed to just performing a set number of repetitions. The muscles need to be worked to fatigue or slight overload in order to be able to gain in strength.
Stretch Cord Resistance Exercises: (stretch cord in door and wrapped around lower thigh)

• Hip flexion -- Facing away from door, apply moderate resistance on cord. Using a chair for balance, flex hip forward. _____reps _____sets
• Hip extension--Facing door, apply moderate resistance on cord, and using a chair for balance, extend hip backward. _____reps _____sets
• Hip adduction--Facing so cord is pulling from the outside of the leg, moderate resistance on cord with leg slightly away from body, bring leg towards the other and slightly in front. _____reps _____sets
• Hip abduction--Facing so cord is pulling across the body, moderate resistance on the cord, using a chair for balance, lift leg out to the side. _____reps _____sets

Stretch Cord Double Knee Bends:

• Feet flat and shoulder distance apart, cord under the arches of the feet and about one foot of cord from the handles to the feet on each side. Make sure to keep hips level and back straight. Slowly squat down and up in a smooth pattern without pause keeping your weight more on your heels. _____reps / min. _____sets

Stretch Cord Single Knee Bends:

• Foot flat with the cord under the arch of the foot and one foot of cord between the handle and your foot. Use a chair for balance, squat down and up in a smooth pattern without pause keeping hips level. _____reps / min. _____sets

Lunges:

• Standing, lunge forward onto one foot keeping hips level, foot flat, and not let the knee go past the front of the toes. Return to standing position and alternate legs without pause. _____reps / min. _____sets

Side Steps / Lateral Leaping:

• Begin by leaping from side to side keeping hips low and with good spring in the legs. Progress to leaping laterally against the cord. Cord is attached to the door and around the waist, the slack is taken up on the cord, and you leap laterally against the cord and then back to the starting position. _____reps / min. _____sets

Plyometrics-definition-"measurable increase"
Plyometrics are used to develop "speed strength"
Plyos should be systematically increased in accordance to frequency, volume, and intensity.
Sample Program:
Guidelines:

* 2 days rest in between plyo workouts.
* Same workout for both days of the week (except for possible time increases)
* Increase intensity by increasing time (15 sec. increments) if form is perfect.
* If you experience shin, knee, or back pain during the exercise, discontinue that drill.
* 3 sets of each drill work:rest ratio=1.0:1.5

Focus-of the drills: (things to concentrate on while performing the drill)

* Good posture!
* SPRING!!--be light and quick on your feet.
* High knees,Explosive hips with jumping drills.
* Quiet upper body.

Progressed plyo program sample (see bottom for details of abbreviations)
 

Week 6	sb (5 sets)	#1	ffd
Week 7	sb	#1	#2	ffd
Week 8	sb	#2	#3
Week 9	sb	#2	#4
Week 10	sb (3 sets)	#2	#3s	#5
Week 11	sb (3 sets)	#2 with sport cord	#4s	#5 stadium jumps
Week 12	sb (3 sets)	#2 with sport cord	#4s	#5 stadium jumps

sb = slide board
ffd = fast foot drills

#1 lateral leaping--one sided onto box
#2 lateral leaping--over box or cone
#3 double box laterals
#4 double box forward
#5 cone hops (diagonals)
#6 stadium hops

P-I	CARDIO	WEIGHTS	ABD'S/TRUNK	BALANCE/ FLEXIBILITY	PLYOS
PHASE I	(FOUNDATION)	L = low H = high
Week 1	*moderate* intensity L: 2-3 (1*) days 20-30 min. H: 4 (2*) days 30-40 min.	*low* intensity L: 2 days H: 2-4 days (2 if upper & lower) (4 if break them up)	*moderate*  intensity L: >3 days (1*, 2 with weights) H: >3 days (1*, 2 with weights)	L: Same days as cardio and weights H: Same days as cardio and weights
Week 2	*moderate* intensity L: 2-3 (1*) days 30-40 min. H: 4 (2*) days  45+ minutes	*low * intensity L: 2 days H: 2-4 days 2 sets of high reps and low weight	*moderate* intensity L: > 3 days H: > 3 days	L: same as above H: same as above
Week 3	*moderate*  intensity L: 3 (1*) days 40 minutes H: 4 (2*) days 45+ minutes	*low* intensity L: 2 days H: 3-4 days 2 sets of decreasing reps and increasing weight	*moderate* intensity L: > 3 days H: >3 days	L: same as above H: same as above
Week 4	*mod to high* L: 3 (2*) days 45+ minutes H: 4 (2*) days 45+ minutes	*low to moderate* L: 2 days H: 3-4 days 2 sets of decreasing reps and increasing weight H: add a 3rd set	*moderate* L: >3 days H: >3 days -add dynamic abd's/ trunk	L: same H: same

P-II	CARDIO	WEIGHTS	ABD'S/TRUNK	BALANCE/ FLEXIBILITY	PLYOS
PHASE II	(PRE-SEASON)
Week 5	*mod to high* L: 3 days (2*) Fartlek or sprints 4-6/ workout H: 4 days (2*) intervals at 80-90% 4-5/workouts	*moderate* L: 2 days 2 sets of all except leg press & squats/ 3 sets H: 2 days 3 sets of all except main legs/ 4 sets	*mod to high*  L: >3 days -add dynamic abd's/trunk H:.3 days	L: Same H: Same
Week 6	*mod to high* L: same as week 5 H: same as week 5	*mod to high* L: same as week 5 increase in weight H: same as week 5 increase in weight	*mod to high* L: > 3 days -2 floor exs. -1 dynamic H: same as L	L: same H: same	*low* start low & increase over 6 weeks
Week 7	*moderate*  begin tapering off L: 1-2 days (outside) H: 2-3 days (outside)	*mod to high* L: same/taper H: same/taper	L: 3 days (1*, 2 floor) H: 3 days (1*, 2 floor)	L: same H: same	*low* increase from week 6
Week 8	L: same H: same	L: same H: same	L: same H: same	L: same H: same	*low to mod* increase intensity

P-III	CARDIO	WEIGHTS	ABD'S/TRUNK	BALANCE/ FLEXIBILITY	PLYOS
PHASE III	PREPARATION
Week 9	*moderate* L: decreasing/ no sprints H: decreasing/ no intervals	*moderate* L: 1 day lower 1 day upper H: 1 day upper 2 days lower	*high* L: 3 days  (1*, 2 floor) H: 3 days (1*, 2 floor)	increase stretching time	*mod*
Week 10	*moderate* L: maintenance H: maintenance	*moderate* L: 2 days 1 day, no power H: 2 days 1 day, no power	L: same H: same	L: same H: same	*mod to high*
Week 11	same	same	same	same	*high*
Week 12	2 days/same	2 days with cardio	same	same	*high*

PRE-SKIING TRAINING LOG