This is part two of a six-week program designed to help you improve your fitness level so that you are ready to “tear it up” from day one of the upcoming snow season. Last week we introduced the fundamentals of stretching and cardiovascular exercise. Hopefully you have now had 3 workouts and are ready to add some strengthening exercises to your regime.

For those of you who are just joining us, it is not too late to start. Simply check out our web site (www.karpfitness.com) to review last weeks\’ information and join us as we get physically ready for an awesome season on the slopes. This week we are going to introduce strength training to your routine with two sport specific exercises that will prepare your muscles to endure those long, never-ending runs. It is important during these exercises to try to recreate motions you might use on the slopes. This will help train and prepare your nerves to fire at the same speed that they will when you are cruising down the mountain.

Stretching (10 minutes)

Before you start, remember to do a 5-10 minute warm up. Your warm-up activity is your choice and can include anything from a brisk walk around the block, a bike ride up a hill or a walk on the treadmill.

This week continue to do the stretches for your hamstring and quadricep muscles that were described last week.

Strength training (15 minutes)

When you ski and snowboard your leg muscles are put to the test as your knees continuously bend and straighten with each turn made on your way down the hill. Also, when you carve those awesome turns your trunk muscles are called into play. It is for these reasons that it is important that you incorporate strengthening exercises into your training routine to prepare you for a safe injury-free day on the mountain.

Slow and fast squats

This exercise is designed to strengthen your legs so that you can make it down an entire run without stopping and to prepare your legs for the up and down motion of carving each turn. To begin, place your feet shoulder width apart, tighten your stomach muscles and then slowly bend your knees as if you are sitting down into a chair. Bend your knees until your thighs are almost parallel to the floor and be sure to keep your weight on your heals and don\’t let your knees go forward past your toes. Hold this position for 10 seconds and quickly extend your legs into a standing position. Repeat this exercise four times. Once you complete these four slow squats perform the same exercise doing the same motion but at a fast pace. Perform 15 of these fast squats at a pace of one per second. If your thighs are burning, stretch them out using last weeks\’ quad stretch. Repeat this sequence three times.

Transverse Abdominal crunches

This exercise is designed to help you turn from side to side as you are cruising down the mountain. Start by lying down on the floor (an exercise mat or blanket may make this a little more comfortable) with your arms at your sides, your knees bent and your feet flat on the floor. Begin the movement by bringing both hands up to your left knee as you crunch your trunk up towards the left. Breathe out as you are coming up and make sure you get your right shoulder blade off the floor. Return to the starting position and repeat the movement on the opposite side. Repeat this exercise 10 times to each knee for a total of three sets. Be sure to take a break between sets to relax your stomach muscles and do each repetition in a slow and controlled manner. This exercise will not only strengthen your abdominals and give you more defined turns, but will also help to decrease the severity of that all too common \”first of the season\” abdominal muscle soreness.

Cardiovascular Exercise (25 minutes)

These exercises should be followed by 25 minutes of cardiovascular exercise. This is a five-minute time increase from last week and if you missed last weeks\’ information regarding cardiovascular exercise be sure to check it out as it contains some valuable details. Try to do this routine three times this week, giving yourself a day of rest in between workouts.

Good luck with your second week of training and we\’ll be back again next week with some more exercises to prepare you for some pain free powerful mountain fun!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.