The snow sports season has officially begun and many of us have been working hard on dry land to get snow ready. Sometimes I find that all of the preparation goes to pasture when the season begins. Consequently all of your hard-earned muscle goes to mush by season end. Because time can become a pestilent influence on how much we hit the weights I have created a quick, ten-minute strength training routine to help minimize injury and maintain strength both on and off the slopes.
Staying Power Warm-Up * 3-5 minutes biking or jogging @ a rating of perceived exertion level of 7
Activity Primers *
Hip Rotations: 1 x 8 each side *
Hand Walk: 1 x 5 repetitions Strength Specific * Rotational Lunge with Medicine Ball: 3 x 8-15 (start with 8 and increase to 15 repetitions by the mid-season) each side * Plank to Side Plank: 3 x 5 x 10 second holds each side (5 at center, 5 at left, 5 at right) o Want to make this exercise more challenging? Try it with a Bosu Ball! Follow this muscle maintenance routine twice a week (72 hours between workouts) and you may see improvements both on and off the slopes! Check out a copy of FitSkiing for more great workout information and Perform Better for some great ideas in working out from home.