Its time to get snow fit – The snow is falling…
Its just 22 days until the lifts open, and we cannot wait to start chasing our friends around the mountain, whether its on skis, snowboards, snowshoes or splitboards… but are you fit enough?
Can you remember the leg burn of the first day of the season? Yep, us too. So we asked our good friend Calumn Duthie, from CD Fitness to give us a pre season fitness plan! Get strong and fit for winter so you can really enjoy the first day of the season… check it out below: If you like the below, and would like more for Calumn, get in touch with him to find out more, his contact details are at the bottom of this page.
The winter season is fast approaching and there is no better feeling than putting on those boots for the first time and hitting the slopes. The fresh mountain air, the sound of your first turn and the thrill of that first powder turn of the holiday will definitely put a smile on your face.
What will quickly wipe the smile off your face is the pain you will be feeling after a year of not keeping the body ski ready. The DOM’s or Delayed Onset of Muscle Soreness is a feeling all to familiar to us after the first couples days on the hill.
You may be wondering what the best way to avoid this sensation is and trust me I’ve tried everything. A few beers in the hot tub, plenty of stretching both before and after a day on the hill, morning yoga sessions or even a walk around the resort. Nothing seems to work!
How would you feel if I told you it didn’t need to be like this and that you could have an epic week away and not feel stiff and sore?? I bet you would be pretty excited!
So let’s get ski season ready with these winter sport workouts and the best part about this is that you require zero gym equipment. Just you, your body and a good mindset. Here are some helpful tips to set you up for the coming exercises, then watch the video below and your all set for a winter ski body work out…
Cossask Squat Tips:
Take a wider than shoulder width stance.
The leg you are squatting down to the heel should stay on the floor.
The other leg will straighten out with the toe rotating up to the sky.
It’s important to keep a tall spine forcing the chest up, keep the knee out on the squatting
side the other leg straight as you do it.
Jumping Lunge Tips:
With one leg out in front of the other, pretend you are train lines so you have the base stability and you are replicating being on skis.
Powerfully explode up into the air and land with a different leading foot.
This will help build some powerful legs muscles for those heavy days on the hill.
Single Leg Box Squat Tips:
Put one leg out in front, squat down to a bench or a seat behind you.
Sit on the box/chair then stand tall.
Keep your hands out in front for balance.
With the squatting knee it’s important to keep that knee pushing out to the side this will help with balance and build strength in the glutes.
Horizontal Leap Tips:
Explode off and leap horizontally onto the opposite leg.
Stick the landing and repeat onto the other leg.
Keep you hips high and forward tilt your pelvis into the belly button.
Hold this for as long as required.If you want to make it harder go onto your hands and this will increase your shoulder stability too.
Bringing it all together:
I know what you are thinking, how on earth do I put this all together. Well, I’m a nice guy so I have designed a sample workout for you to familiarise yourself with these movements at home or in the gym. The key is to start with your body weight and make sure you dial in the basics first before you progress.
Progression can be adding more reps, sets, decreasing tempo or adding some weights. Try adding in a few more repetitions per
exercise before you do decide to add weight.
In the beginning if you can do the allocated number of reps per set then please reduce the number of reps per set.
Aim to perform this routine 2-3 times a week. Once you have completed this routine 8-12 times hit me up with some feedback and let me know how you have got on. This will also allow me to alter it up slightly and make this sample workout even better.
1. Cossack Squat – 4 sets x 8-12 reps each legs
1. Jumping Lunges – 4 sets x 8-12 reps each leg
Rest for 90 seconds
2.. Single Leg Box Squats – 4 sets x 12 – 15 reps
2. Horizontal Leaps – 4 sets x 20-25 reps
Rest for 90 Seconds
3. Planks- 4 sets 30-45 seconds
Rest for 90 Seconds
Repeat this for 3-6 rounds per session.
Complete #1 before moving on to #2. Repeat until all 3 sets are completed then move on to #2.
Keep me posted with your progress. I am always happy to answer any questions you may have. This is a simple and effective programme, remember you can have the worlds best programme in your hands but if you don’t use it then you will never move forward.
Start somewhere and stay consistent.
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