Physical preparation for skiing

Edited by Dr. Michela Folli

Hi guys and girls, sorry I'm late but I spend more hours in the gym than in front of the mirror ... for us women it should be the other way around ... I'll tell you what I will talk about today ... winter mountain lovers go skiing, a fantastic program to do out of season ...
Weights are used to develop greater strength and endurance and improve overall athletic performance. Also, as alpine skiing is a high risk sport we use weights to prevent accidents. Alpine skiing in fact requires a total development of the strength of the legs, thighs, buttocks, hips, abdominals and the lumbar region of the back.
I also recommend stretching and maintaining a good dose of aerobics through running and cycling ... maybe come and take my spinning lesson or if you are a manager I am available for internships and conventions :-)

Goals therefore: to develop muscle balance and strengthen all major muscle groups.

SKI PROGRAM (downhill) out of season:
days week 3 with 1 day of recovery between one workout and the next.

Abdominal muscles:
- push-ups of the bust (crunche) 2 series for 25 to 50 repetitions;
- seated barbell twist 1-2 sets of 30 to 50 repetitions;
Legs:
- squats 4 sets of 15-12-12-10 ... gradually increase the weight;
- leg extension 2 sets of 12 + 2 sets of 10 increasing the weight and adapting it to your abilities;
- lying leg curl 3 sets of 10;
- Barbell lunges 2 sets of 10 per leg;
Lumbar:
- lumbar extension 2 sets of 20
Bibs:
- barbell presses on an incline bench 4 sets of 12-10-8-6 increasing the weight
Dorsals:
- Pull-ups to the lat machine forward bar, wide handle 3 sets of 12-10-8
Triceps and biceps:
- extension of the arm with dumbbell from a standing position torso at 90 ° 3 sets for 10
- dumbbell curls 3 sets of 10 per arm

Pre-Season SKI PROGRAM:

I would add to the previous exercises some variations for the lats and something more for the shoulders.

Seasonal downhill SKI PROGRAM:

train twice a week with 1-2 days of recovery between workouts and 2 days before
of real skiing

- leg press for the legs 3 sets of 10-10-8 the last set you must feel the fatigue
- leg extension 2 sets of 10 with maximum weight
- stretched leg curl 2 sets of 10 with maximum weight
- lobar extensions 2 series of 15 even with load
- incline bench presses with 2 by 10 dumbbells
- lat machine traction forward 3 series of 10 maximum weight
- bending arms at the parallels 3 sets of 10 also adding load
Obviously, with this program in front of you, you must enroll in the gym ... if you are practical you will understand everything while if you have never gone there I advise you not to ski or if you want to do it anyway not to exaggerate and not overestimate your skills ... it always takes adequate preparation
and start relying on a Personal Trainer ... I will repeat it to you until I get bored ...
Add stretching and aerobic activity ...

What to say Merry Christmas to everyone and eat not much but taste everything ... and if you ski ... well, have a good descent and beware of accidents ...