An Ideal Ski Conditioning Program

In order to design an effective ski conditioning program the first task is to understand the key physiological requirements of skiing ski specific:

Strength

Balance/Stability/Kinesthetic Awareness

Speed

Muscular Endurance

Cardiovascular Endurance

Flexibility

What is Ski Specific Strength?

Ski specific strength requires strength of the key muscles used in skiing and the right type of strength relative to the specific muscular contractions required in skiing.    The key muscles include the Quadriceps (front of thigh), hamstrings (back of thigh), Gluteals (hip musculature), inner thighs, outer thighs, calves, core musculature, low back, shoulder, back, and arms.    These muscles will use all three contraction types: Concentric (muscle shortening to project force externally), Isometric (static contraction to prevent movement), and Eccentric (muscle lengthening to absorb forces – like moguls!).     

The unique requirement for skiing is Isometric and Eccentric strength and endurance which requires a specific set of conditioning exercises that mimic the sports requirements from these muscles.  The core muscles will also mostly be used in an eccentric and isometric fashion and need to be conditioned specifically as well.

Strength Training for Skiing

It is important to use mostly compound, multi-joint exercises for the majority of strength training exercise for skiing.   For example, a leg press will provide better overall benefit for the quadriceps than a leg extension because it is a compound, multi-joint exercise.  Better yet, if you are able, choose an exercise that also requires balance such as a squat or a lunge that is also a compound, multi-joint movement yet requires much more stabilization and balance resulting in better transfer of benefits to skiing. 

These same ideas apply to upper body strength training. For example, a machine bench press will provide more benefit than a Pectoral Fly Machine (aka “Pec Deck”) because the bench press movement is a compound, multi-joint movement rather than an isolated single joint movement like the pec dec.  However a bench press will provide more benefit than a machine bench press because it requires more stabilization and balance, and dumbbell bench presses provide an even greater carryover of strength since there is an even higher stability and balance requirement!

Great Ski Training Strength Exercises

Squat with barbell or dumbbells

Wall seat for time

Lunge with dumbbells or barbells

Walking lunges

Side lunges

Lunges on a slide board (very strong eccentric component)

Standing Adductor Exercise on Slideboard

Push-ups

Dips

Pull-ups/Pulldowns

Seated Rows/Dumbbell Rows

Pulldown with rope handle linked with a tricep extension to mimic the mechanics of poling.

The reACT Trainer – the Ultimate Ski Specific Training Tool!

The reACT Trainer (see a video demonstration here: https://www.youtube.com/watch?v=S86Vx_4253Q) is by far the most effective tool for developing ski specific strength, endurance, power, balance and stability.    It emphasizes eccentric muscle contractions which are so important in skiing while also demanding balance and core strength.    5 – 10 minutes twice a week for 3 – 6 weeks before ski season will make an incredible difference in your skiing performance!

What is the best way to do Ski Specific Cardio Training?

Skiing, particularly at altitude, will place demands on the cardiovascular system.  Aggressive skiing, particularly in moguls, places high end demands on the cardiovascular System.  Specifically skiing involves high levels of muscular effort for 1 – 5 minutes followed by rest while on the ski lift.  So cardiovascular conditioning should include interval training to specifically condition for the stresses of skiing. 

Slideboard Training – the ideal tool for Ski Specific Cardio and Strength Training!

A slideboard specifically stresses the key muscles used in skiing emphasizing eccentric and isometric muscular contractions along with strong concentric contractions in a dynamic manner that demands balance and stability.   

The slideboard also uses lateral movement which is required heavily in skiing and not provided by any other apparatus!  The down up down and side to side pattern of weight transfer that is so essential to downhill skiing can duplicated perfectly on a slideboard.

Slideboards are one of the few devices that Olympic skiers actually use for conditioning because slideboards work!

Other Cardiovascular Training Options

Rollerblading is OUTSTANDING if you find a place where you can maintain speed safely, learn to Rollerblade properly, and wear protective gear.

Bicycle – both indoor and even better outside because of increased balance requirements

Stair climbing real stairs or using a machine (Do NOT hold on at all while using a climber. This greatly decreases the benefits of a climber by eliminating the need to balance and stabilize and also reduces the caloric expenditure – there are no bars to hang on when you ski!)

Treadmill using an interval based program

Rower, elliptical or other machine – as above

Flexibility and Skiing

Flexibility Training aka “Stretching” refers to exercise done to restore the resting length of muscle groups to their ideal position.  Flexibility requirements are different based on your body type and skiing has its own particular flexibility requirements depending on how hard you ski.  Key muscles that require flexibility to allow proper mobility of the ankle, knee, hip and shoulder include:

Calf muscles such as Gastrocnemius (long calf muscle) and even more so Soleus (short calf muscle) must be capable of a large range of motion so that they allow the knee to flex forward to keep pressure on the front of the ski while the foot is fixed on the ski.

Adductors (inner thighs) need to be capable of moving through a relatively wide range of motion and be capable of producing force throughout the range.

Hamstrings are not typically put through an extreme range of motion skiing, but flexibility is required.

Hip flexors are used frequently and because the hip is constantly in a position of flexion the hip flexors are prone to becoming overly tight from skiing.

Shoulder and chest muscles are used extensively for poling and the upper arm is moving through a significant range of motion in poling.

Static Stretching

The most recognized and safest form of stretching is called static stretching which refers to the fact that a muscle is placed in a slightly stretched position (any pain is always bad) and held there without movement for 30 -60 seconds.  This type of stretching is most effective AFTER exercise and in fact stretching before exercise has NOT been shown to be of benefit and done incorrectly can clearly cause more harm than good.

Stretching cold muscles is not beneficial which is one of the reasons stretching after exercise is more effective.  To prepare for vigorous exercise warm-up by easing into the activity.  In the case of skiing start with easier slopes well within your ability and perform lots of turns to warm the muscles up and prepare for the challenge ahead.  By holding a stretch position after exercise your nervous system turns off the tendency to pull against the stretch and allows the muscle length to reset to a more appropriate position.

Ski Stretches

Bent leg and straight leg calf stretches

Hamstring stretch

Hip Flexor stretch

Adductor stretch

Chest stretch

Speed and Power Training for Skiing

AFTER building a base of strength, muscular endurance, cardiovascular endurance, and flexibility you can begin to focus on speed and power through plyometric training.  Plyometric training utilizes jumping and other explosive drills that use energy stored in the muscle during prestretch to produce maximal muscular contractions. You have no business doing this type of high intensity training without professional guidance and then AFTER you have established a base of strength, endurance and flexibility.  The slideboard actually provides this type of approach in an easy to control manner.   After achieving a level of skill and initial conditioning you can incorporate a down up down movement pattern that results in rapid eccentric loading followed by a vigorous concentric contraction to provide plyometric training specific to skiing.   The reACT Trainer is the ideal, safe way to develop ski specific strength, speed, power and endurance!