When it comes to ski training, you might think you need to do loads of planks and plenty of cardio. However, it turns out that ski training involves a little more of a dynamic workout than simply squeezing your core and hustling on a treadmill. Here’s a look at 4 common ski training mistakes and how to fix them.
Ski Training Mistake 1: Relying on Isometric Core Exercises
Recent research suggests that isometric core exercises, such as planks provide more bang for your workout buck. But when It comes to training for skiing, you’ll want to throw that advice out the window. Skiing is a highly dynamic sport, that relies heavily on dynamic core moves when you’re on tricky terrain. Instead, opt to keep your core workout dynamic. Dynamic core exercises such as alternating leg lifts, standing side bends, and lunges with a core rotation are fabulous for ski training.
Ski Training Mistake 2: Forgetting About Plyometrics
Plyometrics go a long way in strengthening your muscles for steep slopes and uneven terrain. The explosive movements with plyometric lunges and squats strengthen key muscle groups to give you added strength for big mountain moves. However, plyometric exercises should only be done with proper form, or you can risk serious injury. Here at Sasquatch Training, we focus on outdoor athletes and aim to provide you with the proper technique to train properly and reach your skiing goals.
Ski Training Mistake 3: Not Varying Your Cardio
The worst thing you can do for your cardio routine is to stick to a simple steady-state cardio workout. When you ski, you’re activating your Type I (endurance) and Type IIX (explosive ballistic movement) muscle fibers. This means you’ll want to stay away from boring steady state cardio - think running at the same speed on the treadmill. Instead, engage in varying HIIT and VIIT cardio routines that keep you moving between all-out effort and longer endurance exercises.
For more info on cardio workouts and muscle fibers, check out these articles
Ski Training Mistake 4: Forgetting to Belly Dance
Yes, you heard us correctly, belly dancing. It turns out, the fine art of belly dancing does a tremendous amount to increase dynamic core strength that translates directly to the slopes. Think about it: when you ski your upper body is often acting in isolation to your lower body. As you ski bumps, your legs work in isolation to move and absorb shock while your upper body acts as a counterbalance. A solid belly dancing routine teaches your body to keep stable while your upper body and lower body participate in different movements. So go ahead, put on a good beat and get that tummy rolling.
These four common ski training mistakes often lead to strength in the wrong places. Optimize your ski training workout with dynamic core exercises, cardio routines, and plenty of explosive strength training exercises. Now you’re ready to hit the slopes with strength and confidence.