How is Spine Training for Skiing different at short or long verticals? The vertical/altitude changes the number of repetitions. Here is a good formula: For 500-1500 vertical feet, take the number of short slalom turns from top to bottom (i.e. 55-60 turns) Endurance training *Jump rope for 60 hops or jumps *30 step downs with … Continued
How often do you need to train? It helps to know a few scientific facts. – endurance decreases every 2- 3 days – strength decreases week to week – power decreases month to month So here are a few tips: Strength training A day of skiing = weight training day – To maintain strength … Continued
What should NOT be included in training for skiing? Long distance running. It takes away explosiveness. Isolated stretching which decreases strength for 60-90 minutes. Seated weight machines. It isolates muscles, activating them in the same sequence with each repetition. Also sitting increases disc pressure.
No matter what level of skier you are from beginner to expert, it’s important to take a ski lesson with a professional ski instructor every year. It helps to see what is new in skiing and keep your form in check regularly. For level 2 of Spine Training for Ski Season, add walking, stationary biking, … Continued
Ideally Spine Training should begin 8-12 weeks before the start of ski season. Start getting ready now with simple body weight and gravity squats and lunges on level ground. To build strength and endurance the fastest, research shows a 6:2 ratio will do it. The eccentric (down) phase is 6 seconds. The concentric (up) phase … Continued
Of note is The New York State Medical Society just announced ski helmets are now required for all under age 14 years old in our state. I have worn a helmet since they came out and advise ALL skiers and snowboarders to wear them. Read the about the bill that was just passed: BILL TO … Continued
Mother Nature has given us a kick-start to an early ski season opening. As early as this Friday in Western New York! Start getting ready now with simple body weight and gravity squats and lunges on level ground. To build strength and endurance the fastest, research shows a 6:2 ratio will do it. The eccentric … Continued