an olympian's workout to get you ready for ski season
Snow is flying and ski resorts are opening up all over the country! If you haven’t already started, it’s crunch time to get your body ready for your first day on skis. Every skier knows that your first days on the hill can really punish your body. With a little preseason training, you can avoid or at least minimize the soreness that comes with a return to snow.
As an Olympian and World Cup mogul skier, I spent the past decade in the gym, preparing for the stresses I would encounter on the mountain. Mogul skiing is the most diverse of the on-snow sports. You have to ski fast, have great balance, absorb large impacts, and stomp your landings after a jump. Due to this smorgasbord of demands placed on the body, our conditioning programs are fit to handle anything the mountain could possibly throw at you.
Here is a standard bodyweight workout I'd do in the offseason and as the season begins to get ready and maintain strength throughout.
Body Weight Workout
LEG CIRCUIT
Complete a minimum 3 rounds with a 1-minute rest between rounds. Do not rest between exercises.
20 Body Weight Squats
Stand with your feet shoulder-width apart and toes pointed slightly outward and your hands at your sides. Bend your knees slowly, pushing your butt and hips out as if you are sitting down into a chair. Keep your head and shoulders upright, making sure your knees don't extend over your toes. Lower your body until your thighs are parallel to the ground. Hold squat for a few seconds and raise upward. Repeat.
20 Lunges (complete 10 on each side)
Stand with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg.
20 Step-up Box Jumps (complete 10 on each side)
Stand on a box with your feet shoulder-width apart with your hands on your hips. Lead with one foot and drop off the box. Land with bent knees and immediately rebound as high as you can, pushing your opposite foot off the box. Do not pause long on the ground and use the balls of your feet and push through your toes to propel yourself upward. Alternate feet with each movement.
10 Squat Jumps
Stand with your feet shoulder-width apart. Start by doing a regular squat, making sure your knees do not extend over your toes. Engage your core and jump up explosively. As you land, lower your body back into your original squat position. Be sure to land as gently as possible, using your core to maintain control. Repeat.
UPPER BODY CIRCUIT
Complete a minimum 3 rounds with a 1-minute rest between rounds. Do not rest between exercises.
Max Pull-ups
Start by standing beneath your pull up bar. Grab the pull up bar with your palms down, making sure your grip is at shoulder-width. (shoulder-width grip). Hang on the pullup-bar with straight arms with your legs off the floor. Pull yourself up by pulling your elbows down to the floor, using your core to propel yourself upward. Continue upward until your chin passes the by the bar, crossing your feet as you rise. Lower yourself until your arms are straight. Repeat.
Max Dips
Start with your body straight, as if you are against a wall. Your knees should be at a 90-degree angle to your torso and your shins as you place your hands on the box or bench. Keep your shoulder relaxed with your hands directly below them for stability. Bend your elbows directly behind you, lowering yourself until your elbows are parallel with your shoulders. Straighten your arms, pushing your body upward to your original position. Repeat.
Max Pushups (Non-weighted)
Start in a standard push up position, with your hands beneath your shoulders and your fingers slightly spread. Engage your core to support your back as you lower your chest towards the floor. Make sure you maintain a straight line from head to toe during the movement. Reverse your motion by pushing hard through the palms, rising upward until arms are extended. Repeat.
CORE CIRCUIT
Complete a minimum 3 rounds with a 1-minute rest between rounds. Do not rest between exercises.
1-minute plank
Start by placing your forearms on the mat directly under your shoulders. Feel free to clasp your hands together if helpful. Extend your legs back and balance on your toes. Engage your core and keep your spine long, making sure you do not pop you butt up too high to get the most out of your workout. Hold for 1 minute.
30-second Side Plank (Complete one on each side)
Lie on your left side with your legs straight. Prop yourself up with your right forearm so your body forms a triangle under your right side. Make sure your hips are lifted, resting on the sides of your feet. If you are feeling strong, raise yourself up to your hand, making sure to leave a little bend in your elbow for protection. Rest your left hand on your hip or raise to the sky and tighten your abs. Be sure your hips and knees stay off the floor. Hold.
15 V-Ups
Lie down on a flat surface or mat. Start with your legs straight, then raise your chest and legs at the same time towards the ceiling. Touch your toes to create the "v" shape, and then bring your torso and legs back towards the ground in a controlled manner. Bring your legs up into the air, touching your toes again. Repeat.
25 supermans (Hold 1 second at the top)
To begin, lie face down on your stomach with your arms extending above your head and your face towards the floor. Remember to keep your arms slightly bent. Lift your legs and arms off the ground as if you are flying, keeping your core still and engaged. Lift your arms and legs simultaneously to maximize effectiveness, engaging and strengthening your back muscles. Lower back down to starting position. Repeat.
40 Bicycles (complete 20 on each side)
Start with your back flat on the floor. Put your hands gently behind your head. Lift your shoulder blades off the ground and slowly bring your knees in towards your chest. Be careful not to pull on your neck with your hands. Once you've brought your leg inwards, straighten your right leg out to about a 45-degree angle to the ground while rotating your upper body to the right, bringing your left elbow towards the right knee. Be sure to move your torso and not just your elbow. Switch sides and repeat.
To follow along on Troy's skiing adventures, follow him on Instagram: @troy_murphy
