Personal Trainer Denver CO
Ski Conditioning III

Personal Trainer Denver CO
On Ski Conditioning III

Resistance training for Muscular Endurance and Strength

Your muscular strength and endurance training program should include exercises that improve knee stability and condition the muscles used in skiing. These muscles include your quads (front thigh), hamstrings (back thigh), glutei (buttocks), hip abductors and adductors (outer & inner hip), abdominals, back extensors and muscles on the inside and outside of your foot and ankle. Generally, strengthening exercises should be done 2-3 non-consecutive days per week, 1-3 sets, 8-20 (depending on fitness level) repetitions or to muscle fatigue. Exercises for the abs and back should have an endurance focus and be performed for 30 seconds to 2 minutes.

Consider integrating the following exercises into your training program:

• Squats with free weights, leg press machine or own body weight
• One-legged squats: 45 – 90 degrees knee flexion
• Standing Lunges (reverse, forward & diagonal)
• Balance on one leg with knee slightly bent and move the other leg out and in, back and forth. Or stand in ski position with knees flexed and shift your weight from side to side, balancing for a while on each leg.
• Side to side steps, hops or jumps (elastic band and waist belt increase resistance)
• Standing or lying leg lifts (out to the side and backwards)hip
• abductor/adductor machine
• Calf raises on a step
• knee raises sitting on a ball
• side plank
• bird dog
• Back extensions

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