News - Exercise
Pre-Season Ski Routine
Pre-Season Skiing
By Nick Lynch S.S.C, C.F.T.
Snow is around the corner which means you are up the mountain in no time! In this routine you will find ways to improve your overall performance this ski season. We will be focusing on balance, agility, both strength and cardiovascular endurance. Follow this routine and notice some extreme improvements. If you have not skied before and wish to get started you can highly benefit from this routine. Use lower weights and subtract 2-4 reps per exercise. Go with very lightweights, low reps and with the cardiovascular exercises work at your own speed.
Breakdown of your Monday-Sunday:
X3 days with free weights
X2 days with cardiovascular endurance work
X5-7 days stretching (if you feel too sore do not stretch, if you feel stiff stretch an extra day, if you feel content with 5 days, stick with this)
*Free weights will remain the same amount of #reps for each of the 4 +sets.
*Free weight exercises are done in groups of two unless other wise specified. This is a super set, allow no more than 45 seconds in between the two exercises and 1 and ½ minutes before repeating the two.
*Add weight with each set.
*Cardiovascular exercises will consist of plyometrics, agility, speed and coordination drills.
*Stretches are done at the end of a workout using the static stretch routine. Hold each stretch for about 30 seconds and no more. (Excess stretching can damage and tear your muscles).
*Warm up is done before each day using the dynamic stretch routine
Monday: Free weights
1. Squats x10 reps (knee’s and hip flexor area are one line when you squat down)
2. Sit ups x10 reps (hold weight against your chest)
1. Lateral Lunge x10 reps each side
2. Hanging knee raise x10 (slow reps)
1. Single leg squat on the bench x10 (go as low as you can)
2. Side to side bridge x10 each side (slow)
Tuesday: Intervals
Jog slowly for 1 minute then run as fast as you can for 15 seconds. Repeat this 15 times.
Sprint the stairs x 10 times (find 20 stairs or more to do this)
High box jumps x10 or jump up as many stairs as you can then jump back down x10
Wednesday: Free weights
1. Standing barbell military press x10
2. Barbell curls x10
1. Resistance band rotator cuffs x10 each side (keep your elbow up against your side and your arm 90 degrees)
2. Wide grip pull ups x10
1. Flat bench press x10
2. Rear deltoid flies x10 with dumbbells
Thursday: Rest
Friday: Free weights
1. Power cleans x10
2. Sit up with front deltoid raise x10 (use dumbbells)
1. Sumo dead lift x10 (use barbell)
2. Cable cross over’s x10 each side
1. Dumbbell bench step up x10 each side
2. Elevated push ups x15 (add weight to your lower back, keep abs tight)
Saturday: Cardiovascular
1. Half ball long jump and shuffle back x12
2. Alternating leg side to side bench jumps x30 (hold light dumbbells if necessary)
1. Isometric half ball squat hold x30 seconds (stand on the flat part)
2. Dumbbell squat jumps x12 (perform this exercise right after the isometric squat, no break, right into it!!!)
1. Single leg hops “x marks the spot” x20 seconds on each leg
2. Lunge jumps x10 each side (hold dumbbells)
Sunday: Day off
Most of these exercises are found in levels 4-5 in the imsuperb.com member’s section, some in level 3. The static and dynamic stretch routines are in the members warm up and stretch routine. Follow them they work.
#Reps – Repetition: is considered one complete action and full movement of an exercise. Ex. Squats, when you squat all the way down to 90 degrees and stand back up that is one rep.
+Sets: are a complete group of repetitions. For example, 10 reps equal one set.
If you have any questions on the above info, shoot me an email here: nicklynch@imsuperb.com
