By: Jonas

Jonas — Mon, 28 Jul 2014 19:16:42 +0000

Hi Conor,Great question. A lot of it dpeneds on what your current level of fitness is? I’m going to assume you have a good level of conditioning and have access to some gym equipment. Here is an example of a program you might consider. Remember this is just a guide. You should talk with an exercise specialist or strength coach in your area to get a properly designed workout program.Strength Workouts: 2 days per week; Perform 2-4 sets of 8-15 repetitions depending on your level of fitness (lower sets and higher reps with lighter loads if you are less fit)Warm-up: Jog or bike for 5-8 minutesStretch: hamstrings, quadriceps (front part of thigh) and hips (about 5 minutes total)Strength: Focus on 2 lower body exercises like lunges and leg curls with a fit ball, 2 upper body exercises like pull ups, dips and push ups, 2 core exercises like rotational pikes with a medicine ball and torso rotations with a band and 1 total body exercise like a deadlift.Plyometrics: Try adding 1 plyometric exercise to your program at the end of a workout. BOSU Lateral Hops are a great one for ski specific movements. Start with 2 sets of 30 seconds and work your way up to 5 sets of 60 seconds over the course of 8 weeks.Cardio or Energy Workouts: 3 days per weekEnergy Work: Skiing requires a solid level of aerobic (so you can ski longer) and anaerobic (so you can ski harder) fitness. Try performing one day of running or cycling for 20-60 minutes (start with 20 or 30 minutes and add 5 minutes a week until 60 are reached). That will help build your aerobic base. On another day perform intervals on the bike or running. Start with a good 5-10 minute warm up and then perform 5-10 1 minute runs or hard bikes (you should be pushing at about 90% of max effort) followed by a 1-2 minute light jog or bike recovery (about 50% of max effort). This will help keep that burning sensation in your legs and lungs at bay when you hit the slopes.fitskiing.com and skinet.com have some examples of the above exercises.Always check with your physician before starting a new exercise program.

Comments on: McConkey Movie – November 13 in the University Center

By: Jonas