Colorado is synonymous with skiing and snowboarding. Some of the best personal trainers work with athletes who want to be in perfect condition to hit the slopes on opening day. Caleb Smeltzer, personal trainer at Viking Power Fitness in Denver, shares his training plan to get you fit for ski season.
"Every year in the fall, avid athletes are preparing for an enjoyable ski season. They seek conditioning methods to make the most of their season. Consistently, everyone turns to the proverbial pursuit of strengthening the legs, but the truth is, ski conditioning starts at the core," Smeltzer states.
"A particular set of muscles known as the transverse abdominus (TVA), which act as the body's natural weight belt or girdle, are very important and often overlooked. TVA not only supporst the torso, but transfer powerful and rapid movement from the upper body to the lower and vice versa," describes Smeltzer. "In addition to traditional exercises, the complement of dynamic movements will help the body work hard and stay safe during fatigue."
Mimicking Skiing in the Gym
Smeltzer says, "Skiing, in nature, follows a transverse pattern--meaning twisting at the core. Tactically speaking we can mimic these movements and patterns in the gym. Technological equipment over the years has given us the edge in dynamic exercise; however, many exercises can be performed with or without equipment."
Note: This plan is not a beginner plan; beginners reduce exercises in half.
Day One: Lower Body and Core
Warm up on a treadmill for five minutes.
- Flat plank for one minute
Perform four rounds:
- 20 leg presses: Keep feet 3 inches apart; keep knees and toes in line.
- 20 step ups (each leg): Hold dumbbells in both hands.
- 20 lateral lunges (each leg): Keep one foot on a slider (skater lunges).
- 20 lying-machine hamstring curls
Following prior set perform three rounds:
- One minute static squat on the flat side of a Bosu.
- 15 one-legged glute bridge on foam roller (each leg).
- 20 Russian twists (each side): Perform in a v-up position holding a 6- to 8-pound medicine ball. Twist rotating the ball from side to side.
- 50 Swiss ball crunches
- One minute plank