Tag: ski conditioning

Rock-solid on the ski slopes

Every ski season brings the opportunity to be better than the last. If you continually tell your self you will get into ski condition but wait till the season actually starts you will end up in the same rut as last year, and not finishing out the whole ski season. If you give your self enough time, and with a proper foundation in fitness, you can make this ski season one of your best and longest.

The first step to ramping up your fitness starts with a solid strength training program. The first six weeks of a strength training program should be spent building a foundation. Start light and focus on proper form. Lift twice per week, with 48 hours of rest in between each session. To see significant results, put in and hour per session, in which you do two sets of 12-15 repetitions each, resting only 30-45 seconds between each set.

Because skiing is a whole-body sport, you’ll want to do whole-body strength workouts. Thinking of your body as a series of components simplifies planning a workout. Target the following muscle groups: Legs (ankles, calves, quadriceps, hamstrings, and glutes), torso ( chest, back, and abdominals), and arms ( biceps, triceps, and shoulders).

Also keep in mind that muscles don’t work independently. Each muscle group has an opposing group and can only lengthen when the other one contracts, so it’s important to develop both equally. For example, the quadriceps extends the leg (straighten the knee), while the hamstrings flex it (bend the knee). If only one group is strengthened, the imbalance can lead to injury.

After six weeks, crank the workouts up a notch. Try to do three sets instead of two, start lifting to failure (the point where you can’t lift any more) and incorporate eccentric lifting. Each weight lifting move has two parts: the concentric (lifting and shortening) part of the motion and the eccentric (releasing and lengthening) component. In an eccentric move, you add 10 pounds to the maximum weight you can do 15 reps. A training partner helps you lift the weight, and then you slowly lower – or resist – it on your own. This method helps simulate the forces your body has to deal with while skiing. As you ski your body is resisting forces during turns and bumps more than it is trying to produce force. So when you put on a huge amount of weight that you can’t push, that you just have to resist, it trains the muscles and allows you to be so much more efficient that you don’t get tired.

After 10 weeks of lifting , add ski specific exercises that demand not only strength, but balance and quick reflexes, too. Plyometric jumping exercises and training on unstable surfaces are often added in to workout routines twice a week with two days of rest between sessions to ramp up your intensity. Plyometrics will make you quicker, more balanced and lighter on your feet. Plyos include any exercise, from jumping rope to tossing a medicine ball, in which a muscle is contracted eccentrically and then immediately contracted concentrically. To picture it, think of the muscle as a rubber band that is stretched and then released. The faster you can switch from a stretch to a release, the greater your explosive power and the better your reaction time on the hill. This would also be the time to add in unstable surfaces such as bosu balls or gymballs to increase activation of stabilizing muscles. Most strength workouts are done on a firm surface, giving the stabilizing muscles a break but if you move your workout to exercise balls or unstable balancing surfaces this will force the smaller muscle to work during your workouts similar to the demands of skiing. Plyos will make sure you are not fazed by powder, crud or anything else mother nature throws at you.

With the ski season right around the corner it is time to get started with your conditioning program. The Seattle Athletic Club offers a ski conditioning class right now on Mondays at 6 pm with Joel Mitchell (jmitchell@sacdt.com) or for more information on sports training please feel free to contact any of the training staff at the Seattle Athletic Club to help get the best out of your next season of skiing.

Welcome Outdoor Adventure Coach: Brandyn Roark


Brandyn is a professional XTERRA off road triathlete, cyclist, mountain biker, randonee skier, big mountain skier, adventure racer, and climber. She owns her own coaching business and is a USA swim and cycling coach, Brandyn has traveled the world racing and teaching other athletes and beginners how to be safe, strong and stable as well as have a blast in the mountains!! She has climbed and skied peaks in North America, Europe, and beyond and is looking forward to taking SAC members to their next adventure in the outdoors whether it be their first intro to climbing or just fine tuning their mountain biking skills.

She is also a Mental Health Professional and was a Psycho-Social Rehabilitation specialist for children for 8 years. She was a Nationally Ranked NCAA D1 swimmer and began climbing at the age of 12. Brandyn’s enthusiasm and energy is centered around introducing people from all different backgrounds into the outdoor world…”it’s a HUGE playground out there…we have to go play, explore and create!” She believes that all growth in life happens in the journey, not the outcome…”so make that journey an adventure, try something new, challenge yourself and inspire others to do the same!”

Specialties:
Race Prep | Sports Psychology | Mountain Biking | Backcountry Hikes & Skiing | Mountaineering | Rock Climbing | Paddling & Water Sports | Open Water Swimming

If you are an outdoor enthusiast, look for more great professionally lead programs coming to Seattle Athletic Club Downtown this Summer with Brandyn Roark! To connect to Brandyn, please email her directly at BRoark@sacdt.com.

Pilates + Skiing and Snowboarding

It’s ski season—ah…the pure joy of skiing down a mountainside of sparkling powder, surrounded by tall evergreens and brilliant blue sky……

Then, after that first day of tackling moguls, dodging trees and other skiers; the fatigue and soreness of the legs and hips kick in. This is partly because of muscle overuse and lack of core strength. If the core is not working enough, your legs and hips have to work harder to stabilize you.

Pilates will stretch tight, overused leg muscles, such as the quads and hip flexors and strengthen underused muscles such as the hamstrings and inner thighs.

Skiers rely on side to side hip movement to recruit the inside and outside edge of the ski. Boarders tilt their hips forward and back to access the front and back edge of the board and use a more rotational movement to change directions. A strong core gives you better edge control. Edge control improves balance as you navigate the twists and turns of the slope –at high speeds-, the ever-changing snow conditions and the ability to get up unscathed when you take a tumble.

By practicing Pilates, core strength and alignment improves and you become more in tune with your body. Movements are fluid, there is less wear and tear on joints and your sport becomes more enjoyable. You’ll find yourself adapting better to changing snow conditions, challenging terrain, and falling less.

Here are some mat exercises you could start today:

1) The Hundred- core, arms, hip stabilizer
2) The Abdominal Series

  • Single leg stretch
  • Double leg stretch
  • Single straight leg stretch
  • Double straight leg stretch
  • Criss-cross

3) The Side Lying Leg Kick Series

  • Front/Back
  • Up/Down
  • Small Circles
  • Inner Thigh lifts
  • Bicycle

Nothing will improve your skiing faster than a strong core. Cross-train by adding a Pilates mat class to your fitness regime or perhaps a private session with your Pilates Instructor.

Stay strong, ski safe!

Rock Solid on the Hill this Winter

Every ski season brings the opportunity to be better than the last. If you continually tell your self you will get into ski condition but wait till the season actually starts you will end up in the same rut as last year, and not finishing out the whole ski season. If you give your self enough time, and with a proper foundation in fitness, you can make this ski season one of your best and longest.

The first step to ramping up your fitness starts with a solid strength training program. The first six weeks of a strength training program should be spent building a foundation. Start light and focus on proper form. Lift twice per week, with 48 hours of rest in between each session. To see significant results, put in and hour per session, in which you do two sets of 12-15 repetitions each, resting only 30-45 seconds between each set.

Because skiing is a whole-body sport, you’ll want to do whole-body strength workouts. Thinking of your body as a series of components simplifies planning a workout. Target the following muscle groups: Legs (ankles, calves, quadriceps, hamstrings, and glutes), torso ( chest, back, and abdominals), and arms ( biceps, triceps, and shoulders).

Also keep in mind that muscles don’t work independently. Each muscle group has an opposing group and can only lengthen when the other one contracts, so it’s important to develop both equally. For example, the quadriceps extends the leg (straighten the knee), while the hamstrings flex it (bend the knee). If only one group is strengthened, the imbalance can lead to injury.

After six weeks, crank the workouts up a notch. Try to do three sets instead of two, start lifting to failure (the point where you can’t lift any more) and incorporate eccentric lifting. Each weight lifting move has two parts: the concentric (lifting and shortening) part of the motion and the eccentric (releasing and lengthening) component. In an eccentric move, you add 10 pounds to the maximum weight you can do 15 reps. A training partner helps you lift the weight, and then you slowly lower – or resist – it on your own. This method helps simulate the forces your body has to deal with while skiing. As you ski your body is resisting forces during turns and bumps more than it is trying to produce force. So when you put on a huge amount of weight that you can’t push, that you just have to resist, it trains the muscles and allows you to be so much more efficient that you don’t get tired.

After 10 weeks of lifting , add ski specific exercises that demand not only strength, but balance and quick reflexes, too. Plyometric jumping exercises and training on unstable surfaces are often added in to workout routines twice a week with two days of rest between sessions to ramp up your intensity. Plyometrics will make you quicker, more balanced and lighter on your feet. Plyometricss include any exercise, from jumping rope to tossing a medicine ball, in which a muscle is contracted eccentrically and then immediately contracted concentrically. To picture it, think of the muscle as a rubber band that is stretched and then released. The faster you can switch from a stretch to a release, the greater your explosive power and the better your reaction time on the hill. This would also be the time to add in unstable surfaces such as bosu balls or gym balls to increase activation of stabilizing muscles. Most strength workouts are done on a firm surface, giving the stabilizing muscles a break but if you move your workout to exercise balls or unstable balancing surfaces this will force the smaller muscle to work during your workouts similar to the demands of skiing. Plyometrics will make sure you are not fazed by powder, crud or anything else mother nature throws at you.

With the ski season right around the corner it is time to get started with your conditioning program. The Seattle Athletic Club offers a ski conditioning class right now on Mondays at 6 pm with Joel Mitchell or for more information on sports training please feel free to contact any of the training staff at the Seattle Athletic Club to help get the best out of your next season of skiing.