Time is flying by, summer is over, Thanksgiving has come and gone, before you know it the snow is going to start falling and then the ski-lifts are going to start moving! Don\’t waste any more time; let’s get ready to tear it up on the slopes before the season actually starts! By preparing your body before you head up the mountain you will be able to “show your stuff” right from day one. You will prevent injuries, your skiing and boarding ability won’t be hampered by your strength or endurance and you will help prevent those “first of the season” sore muscles.

Join us for part four of a six week program as we take you through exercises that are designed to improve your fitness level so that you don\’t regret even one day of the upcoming season on the snow. During the first three weeks we introduced three important stretches and three strengthening exercises, we also talked about the fundamentals and importance of cardiovascular exercise. This week we are adding two more strengthening exercises to your routine.

If you missed any of the previous three ski/snowboard articles check them out at www.karpfitness.com and remember it is never too late to join us. We are going to tear it up right from the get-go this season, so don’t be left behind!

Stretching (10 minutes)

After you complete a 5-10 minute cardiovascular warm-up perform the stretches that were outlined in week one and three. Stretching helps to reduce muscular soreness caused by exercise so, since you are pushing yourself a little harder this week, try stretching before and after your workout.

Strength training (15 minutes)

This week you will add plyometrics to your routine. They are an excellent sport-specific exercise as they are designed to closely mimic the amount of energy that you expend as you make each explosive turn down the mountain. We are also going to intensify your core stability strength by adding an exercise for your lower abdominals.

Side Jumps

Side jumps are a plyometric exercise designed to improve your speed and power. When your are skiing or snowboarding power is essential for rapid weight transfer, especially in poor snow conditions and for aggressive edging. It is important to have a sufficient strength base before your start plyometrics. If you do not feel confident with this high impact jumping movement be sure to talk to your doctor first.

To perform this exercise, place a telephone book on the floor in the middle of a room. With your feet together jump sideways over the book landing as softly as possible. As soon as you land on the floor, jump back to the starting position. Repeat this movement 20 times, take a 30 to 60 second break and repeat the exercise for one to three sets depending on your comfort level. To increase the difficulty jump over a taller object such as a milk crate.

Bicycles

This exercise is designed to strengthen the muscles of your abdominals. This is a great exercise for skiing and snowboarding because it isolates the lower abdominals, which you use continuously to hold your body upright as you make your way down a ski run. Strong abdominals also help to protect your lower back from injury.

To start, lie on your back with your knees at a 90-degree angle. Your feet should be flat on the floor. Contract your abdominal muscles and press your lower back into the ground. Raise your legs up while keeping your lower back pressed down into the ground. Move your legs as if you are riding a bicycle. The two most important things to remember while you perform this exercise are; to keep your stomach contracted and to keep your lower back pressed firmly against the ground. If you feel your lower back lift up off of the floor stop immediately and readjust your position. You should feel your stomach area, not your neck or lower back. Do 10 repetitions per leg, rest for 15 to 30 seconds and repeat three times.

Cardiovascular Exercise (25 minutes)

These exercises should be followed by 25 minutes of cardiovascular exercise. If you missed the information in week one regarding cardiovascular exercise be sure to check it out as it contains some valuable details.

Your workout this week should take approximately 50 minutes to complete and should be performed three times this week with a day of rest in between each workout. See you on the slopes!

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