Ski Longer and Harder with this 30-Minute Workout

For most of us, hitting the slopes more than 15 days per year is a bit challenging.  For the rest of the season, however, we should keep our bodies primed for fresh powder.  Try the following 30-minute based workout to help maintain your reaction time and quickness. Perform this workout twice weekly so you can ski longer and harder all season long! For a more customized workout, sign up for My SkiCoach today.

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FAQ

What do A1, A2, etc... mean?

What does Moderate Intensity mean?

For Energy Work (Warm-Up) a moderate intensity is where you maintain a heart rate at 60-70% of your heart rate maximum by the end of the exercise. For Strength Work a moderate intensity is where you are using a load or weight where you can easily get 4 or 5 more repetitions at the end of a set. You might be using 50-60% of your maximum for that weight. The goal when focusing on improving power endurance is to move the weight quickly enough to recruit fast twitch fibers and be able to maintain that speed over a longer period of time (30 seconds or more).

What does Tempo refer to?

For Energy Work (Warm-Up) a moderate tempo is where you maintain a consistent steady speed that is comfortable. You might be around 60-70% of your maximum speed. For Strength Work an explosive tempo is defined as one where you would be moving the weight or load as quickly as possible in an explosive fashion (with good form). This may take some getting used to. Start the exercises slowly if you are unfamiliar with them and gradually increase speed as you gain confidence.

Where can I find descriptions of these exercises?

Split Squat

Overhead Medicine Ball Throw

Lateral BOSU Hops

BOSU Crossover

Lateral Step Up

Medicine Ball Rotational Pike

Lying Hamstring Stretch

Foam Roll Quad

Let me know if you have questions or comments on this workout. We are always striving to meet every skiers health and fitness needs so the more feedback you provide the more we can improve our content.

Stay Fit Skiing,  Andrew Hooge, CSCS ahooge@fitskiing.com