Training for the Ski Season

          As the ski season is underway at Mount Hood, Oregon, I've come to realize that many skiers, advanced and beginners alike, do not prepare their bodies, physically, for the mountain. An athlete's skiing or snowboard experience changes daily, dependent on many variables, not only weather and snow conditions, but also health and fitness alike, and so one must be prepared, not only mentally, but physically for any conditions that they may encounter. Although much of a skier or snowboarder's conditioning takes place throughout the winter season, both on and off the mountain, the essential base for an athlete's performance must take place in the pre-season, essentially August through November.
          There is much debate, for any sport, whether the best training can take place in or outside of the gym. However, I have found that the most efficient way to train for the ski and snowboard season is inside a gym, where a variety of machines, free weights and spaces for aerobic exercise are readily available, and, if completely efficient, an intense workout can be completed within thirty minutes to an hour; there is no need to spend hours in a gym to get an extensive and full-body train.
          Pre-season conditioning for skiing and snowboarding incorporates both aerobic and anaerobic training. Aerobic exercises generally involves extensive cardio, while anaerobic exercises focus on weight-lifting and strength-training. To either become or sustain as an avid skier or snowboarder or to generally avoid injury or physical strain on the mountain, both aerobic and anaerobic exercises must be present in your pre-season fitness regimen.
          Below I have put together a one week pre-season sample routine that is applicable for both the trained and untrained athlete to prepare for the winter and to be continued throughout the ski and snowboard season. Several things to note: I have left the sets and reps columns intentionally blank. I feel as though three sets of twelve reps for each exercise makes for a great workout. Each individuals' physical fitness and athletic ability will vary, so if three sets of twelve reps is fairly easy, definitely increase the intensity by adding additional weight, decreasing rest periods between each set or finding a similar exercise that challenges you further. Additionally, you will note that I have only included a sample workout routine for five out of seven days of the week. Intentionally, I have left two days off for rest. As important as physical conditioning is for improved performance on the mountain, in any daily activity or sport or simply for general physical fitness, rest too is essential. Make sure to give yourself two days a week to allow your body to fully recooperate; without proper rest and recooperation our muscles become exhausted and there is most definitely more likelihood of injury. On the mountain exhaustion or fatigued muscles can be deadly. Finally, in addition to the exercises listed on the chart below, make sure to warm up for five to ten minutes prior to your workout (this could include jumping rope, jogging on the treadmill, working your full body on the rowing machine, or any exercise that warms up your full body and gets your heart pumping and ready for exercise), static stretch to properly cooldown and thirty minutes of cardiovascular activity five days a week, whether it's outdoors, on the mountain or in the gym.
          Here is a link to ACE Fitness, one of my favorite websites for health and fitness information, which is a wonderful tool if you have questions or needs of clarification about any of the exercises listed and also to assist you in creating future workout regimens.

EXERCISE	SETS	REPS
DAY ONE (Full Body)
Bicep Dumbbell Curls
Push-Ups
Incline Leg Press
Dumbbell Tricep Kickbacks
Body Squats
Stability Ball Russian Twists
Dumbbell Frontal Raise
Lunges with Dumbbell
DAY TWO (Full Body)
Cable Crossovers (two hands)
Push-Ups on BOSU Ball
Body Squats with Medicine Ball
Plank with Tricep Cable Pull
Bicep Curls (one arm at a time)
Crunch with Wheels
Wall Sits
DAY THREE (Full Body)
Stability Ball Knee Tucks
Stability Ball Dumbbell Fly
Seated Russian Twists w/ Medicine Ball
Cable Jack Knifes
Cable Crossovers (two hands)
Medicine Ball Squat on BOSU Ball
One-Legged Plank on BOSU Ball
Abdominal Crunch on Medicine Ball
DAY FOUR (Full Body)
Dumbbell Front Squat
Push-Ups on BOSU Ball
Barbell Bent-Over Row
Barbell Forward Lunge
Lying Dumbbell Pec Fly
Incline Reverse Lateral Dumbbell Raise
Standing Barbell Shoulder Press
Dumbbell Lateral Raise
Lying Barbell Tricep Extension
Seated Dumbbell Bicep Curl
DAY FIVE (Upper Body)
Hip Hinge
Seated Dumbbell Bicep Curl
Dumbbell Lateral Raise
Seated Cable Row
Seated Dumbbell Shoulder Press
Lying Dumbbell Pec Fly
Band lat Pulldown
Dumbell Incline Press