Although everyone can benefit from
doing a workout now and again, or going for a sporadic run, to
really get in great skiing shape, you're going to want to have a routine.
As I stated in the workout
page, there are many ways to schedule a routine.
My belief is that most people will benefit from a simple
circuit workout routine with a emphasis on flexibility and
mobility. For those more elite competitors, a more specific and
demanding routine will be needed to match your intensity of
training.
If you've never worked out in the gym, I can not stress enough how important it is to seek advice from a trained professional for help. A coach, gym teacher or a personal trainer can all help you and should be consulted with before you start working out.
So what is a circuit? In
its most basic form it is a training system in which you preform an exercise at
10-20 reps, then move onto another and another. After you complete all of
your desired exercise's, you return to
the beginning of the circuit and do the exercises a second and then a
third time. This differs from traditional weight training where you
preform the same exercise three
consecutive times before moving onto another.
For those new to circuit
training, I recommend doing the following routine and doing a
simple circuit such as the exercises from the US freeski team training post or from this video with Lindsey Vonn. Remember,
do each one of the four exercises for 10 -20 reps then move onto the next. After you've completed all four, do another circuit of those same exercises in the
same order.
1) 10 -
15 minute cardio warm up
2)
5 minute plyometric stretching (including 20 crunches)
3) 5 Minute static stretching
4) Circuit
5) 5 – 10 minute arobic cool down
6) 5 minute static stretching
-cardio warm up : run, jog, bike, skip rope, whatever you
do, just make sure you’re getting warmed up. You shouldn’t be trying to break
the record for greatest distance run in ten minutes, you just need to get you’re
body moving. A good measure of how hard you should be working is that you
should be able to carry on a conversation while performing the warm up
- plyometric stretching
: plyometric stretches are those that involve movement. Click here for a full blog post about theses stretches
and warm ups.
- Static stretching : If you've played a sport, you’ve
probably done static stretching. Make up a routine on you’re own based on what
you’ve done in the past or for more info check out this post.
- cool down cardio/stretch
: same as you’re warm up, just a little less time
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