Ski Strength Training

telemark ski training I find myself spending a lot of time debunking the well entrenched myths associated with conditioning for skiers. One of the common refrains is the importance of the core for skiers. While this is absolutely true, the application of core training for skiers that I generally see out there has very little to do with what is happening on the slopes.

Most core programs are nothing more than a boring and inefficient - or even dangerous - series of sit-ups and crunches. The core is a complex bundle of muscles that wrap all the way around the trunk of the body which act as stabilizers and translators of force from one part of the body to the other. Therefore, any core training needs to embody a comprehensive approach.

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Skiing, in particular, is truly a three-dimensional, open skilled and unpredictable sport. The skier is constantly pulled in different directions by gravity and inertial forces as they move through the turn. This means that the core is extremely important in managing those forces and allowing the skier to maintain structural alignment throughout the turn. The core also plays a crucial role in regaining strong alignment as quickly as possible following a mistake.

But, as already established, common approaches to core training are two-dimensional and ineffective for an open-skilled sport like skiing. The skier requires exercises that solicit the core through full body movements. These ski fitness exercises must elicit the core to create stability, allow adjustments in balance and structure, and tie the upper and lower body together in a coordinated manner.

One of the most common stabilizing patterns of the core in skiing is the cross-body diagonal pattern of muscle and connective tissue which drapes from the shoulder on the inside of the turning arc to the hip on the outside of the arc. In his seminal work, author Thomas Myers refers to this as the Front Functional Line.

If this line of pull is weak or dysfunctional, the skier will end up rotated and lose traction on the snow. One of the best bodyweight exercises to train this movement or stabilization pattern is the CST Leg Swoop. Instead of trying to describe it here, you can view this detailed tutorial of the CST Leg Swoop on YouTube. Simply do a search for CST Leg Swoop and you’ll find the detailed video tutorial.

From The Blogosphere:

Skiing Leg Exercises

Every time I see a website recommending a fitness routine for skiers or read an article about ski fitness in a skiing magazine I’m often shocked when I see some of the horrendous exercises that are recommended!

Exercises For Skiers

Being physically fit, especially in your lower body and your core (stomach and lower back muscles) makes all the difference in the world when it comes to your ability to drastically improve your skiing performance.

3 Great Ski Exercises For Increasing Strength

Taking some time before your next ski trip to build up muscle strength and endurance can have real benefits on the slope eg not being too tired and sore to ski after one or two days on the slopes.

Ski Slope Fitness

In order to be ready to ski during the snowy months, you want to do strength training routines regularly. Military presses will help you build strength as will chin ups, squats, push ups, lunges and plyometric jumps.

Getting Fit for the Ski Slopes

The truth is that it takes quite a bit of strength. To get ready for the slopes you will want to do a strength training workout on a regular basis.

Leg Exercises For Skiing

For best preparation, be sure to work hard, but also to rest hard. If you need that massage at the end of the day, take it!

Ski Conditioning Exercises

Don’t miss another powder day with an injury or weak legs that can’t ski more than a half day!

Visit the SkiFlow blog for more exercises for skiers.

Unique bodyweight exercises for any goal or sport can be found in the Bodyweight Exercise Revolution.

Adam Steer is a Level 4 Course Conductor for the Canadian Ski Instructors Alliance and a Head Coach of the Circular Strength Training (CST) system. Adam takes care of the conditioning needs of skiers and other clients from all walks of life through his Quebec City based Momentum Training. He has also had the privilege of traveling the world and delivering CST seminars and workshops as a presenter, coach and speaker.

Adam’s Unique approach to training skiers is soon to be released. The CST powered SkiFlow(™) system has over delivered time and time again for his live clients, and will soon be available as a digital download to skiers all over the world.

To stay abreast of the latest cutting edge fitness and wellness information, you can follow Adam on his Better Is Better blog.

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