It's really worth visiting a personal trainer. If you have goals for a specific activity (such as slalom) a good PT should be able to see what the sport demands and help tailor your workout. You don't have to go forever, but it is very helpful to visit a professional and get your plan of attack straightened out and refined. In my state s a few skiers got hooked up with a PT that watched a few slalom sets and then helped build a workout/rehab regimen. After a 2008 racked with hip and back injuries, these guys were healthy and injury free 2009.

Surprise surprise. Core and lower back. A little bit for shoulders. Lots of stretching.
Almost everything used a bosu or swiss ball.
Nothing that the PT taught used more than 10 lb dumbbells.

Good call on the pull up bar... or even better a hang board.... a little more dynamic than the straight pull up bar.


HO410 - > Nice going on ur Guru Status! Not trying to be dominant here. It would be rad if we had a lot more gurus here... more high end = more low end = more people skiing = better. Good job answering so many questions. KUTGW.

Check out http://www.afitplace.com/.  This is the virtual training site of Jenny Labaw, who not only skis but trains Marcus Brown (she was on the Face-to-Face tour with him.)  She knows the muscles you need and can do your training virtually for a reasonable price...as long as you don't need someone in your face yelling "one more"!  BTW, core will be one of the main things....

Winter training? After 5 years of winter training, having done, 1. circuits / rowing machine 2. running / rowing machine 3. MTB / rowing machine 4. personal trainer  / rowing machine 5. weights / rowing machine, I have learnt I ENJOY doing all of them to varying degrees (guess which one I hate the most!!), and none of them will harm my skiing. But then again, none of these are going to signfiicantly improve MY skiing. But if I don't do some sort of training, then this will affect my skiing.

So for my 2 cents, I'd suggest do any exercise you enjoy in the off season, just get that heart rate up a bit doing something that gives you that adrenalin buzz. Because, ultimately that is what we do any sport for.

I believe there are 4 keys elelments:, exercise, stretching, rest and nutrition. Unfortunately very few of us can manage to do more than three.

One year I tried to add 15lbs during the off season, and I got pretty close - had a terrible ski season... wasn't very flexible, tried to muscle everything...  The next season I tried to stay hovered around my ski weight but build lean muscle and I added a ton of cardio days to my schedule!  That following ski season I had my best season ever and I didn't weigh a lb over my previous year, but I was a ton stronger - same weight, just comprised of muscle rather than fat...  Wade is right Lean and Mean is the way to go... 

I try and stretch my lower back every day in the off season and definitely every day during ski season!  another good tip is really focus on leg strength in the off season.  strength in your legs is the easiest way to get more powerful on your ski.  Ever heard the old adage "legs feed the beast" well its true.

Eat right, work hard and stay focused on spring!  I believe good ski seasons are built Nov-March, not June-sept!

I'd have to agree with the posts suggesting a few sessions with a personal trainer.  I'm going back to school to finish my degree (changing major) in kinesiology.  After working myself out since a teenage athlete- I thought I knew most everything about working out.  Wrong!  One session with a good trainer "showed me the light".  There is way more to correct, safe fitness that the average person knows.  A trainer may be expensive, but the benefits will far outweigh the temporary money crunch.  Besides- going to the doctor, chiropractor, massage, acupuncture, or worse- emergency room; is wayyyy more expensive than 1/2 dozen training sessions.  If I could suggest a few things : if you decide to use the BOSU ball (amazing for skiers!) flip it upside down so it's flat-side up, get the black skateboard grip paper and stick it over the entire flat surface.  Otherwise- you WILL slide around and fall off easier.  Squats on the upside down BOSU with dumbells, leg lifts, anything you can do on a BOSU will help balance.  Have a trainer help you with this as it can be very dangerous & challenging.  Also- as your ski season nears, you will have to up your cardio fitness.  Skiing the course is like a sprint, so you must practice this on a bike, treadmill, etc before you start skiing.  We are gasping for breath after we ski, right?  I have actually laid out a course in my pasture and ran the course on foot as if I were skiing it.  What a eye-opener!  I felt tired in the same way as if I had actually skied the course.  I even made some of the same approach mistakes on foot as I do when I ski...hmmm...Anyhow- as the season nears- get a trainer, and train to specific to slalom waterski.  This will leave you hopefully with less injuries, skiing with better form longer, and you'll be able to turn and burn better than ever!

oklivestock wrote:

Also- as your ski season nears, you will have to up your cardio fitness.  Skiing the course is like a sprint, so you must practice this on a bike, treadmill, etc before you start skiing.  We are gasping for breath after we ski, right?  I have actually laid out a course in my pasture and ran the course on foot as if I were skiing it.  What a eye-opener!  I felt tired in the same way as if I had actually skied the course.  I even made some of the same approach mistakes on foot as I do when I ski...hmmm...

Interesting approach laying out the course in your pasture, watch out for them cow patties!!!

Training update!!! So I was in the gym a few weeks ago and I decided to get a little more aggressive with cable rows and F'ed my lower back up!! I think I pulled some muscles but not too sure?! Just a word to the wise, if your going to be doing rows, don't over extend your back when bending forward!! Its getting better but has made it difficult to do CORE exercises

Me and some guys I work with bought the P90X workout online and I tell you what "What a workout". It is set up to where you can taylor what you are trying to achive. There is a lot of body weight moves and a pile of core. you need a pull up bar and a few weights. Most of the workouts are right at an hour long. We did it last year and man we got in some pretty good shape. Back in the gym now three days and doing cardio two days with the videos.

+1 for P90x....I'm 3 weeks into it , and obsessed.  IMO, its the friggin Bomb!  FYI, You can often find it <$100 locally thru Craigslist.  I'm set up w/ the flat screen in basement w/ yoga mat, pull up bar, push up bars, and set of 10-50# adjustable dumbells.  I've already dropped 5 lbs doing the "Classic Program". 
It is nice that you can modify the programs, and  initially "cheat" your way through them as they encourage.  Everyone seems to have a program they dislike whether it be Kempo or (for me) yoga.  I do what I can of it, then supplement w/ a run.
The 55 minute Plyometrics program is killer.

Last edited by davemac (Wed, Feb 10, 2010 4:12 PM)

P90X is the WAY TO GO! totally agree with what y'all are saying! actually just got off it. and checked out this form! :] best of all you don't have to gain the energy to run to the gym or nothing! just pop it in. My dad and i set up a whole mini gym in our garage; with some old dumb bells, found an old duffel bag and stuffed it with motocross gear hung it up to = punching bag, also found a steal pole we had laying around got some rope and wood. tied the rope to a support beam in the garage and tied on each side of the pole then used a plank of wood, cut it into 4 pieces and mounted it on each side of the rope to stabilize the pole! all completely free! i'm not too sure about that pull up bar above. NEVER used one, so i can't really judge it. i just don't see how it doesn't tear the top of your door way apart... but if anyone wants some pic on our lil set up let me know. its easy and a cheap way to install your own bar!!

-plotz

Last edited by Pl0tz (Wed, Feb 10, 2010 5:22 PM)