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The aim of this program is to establish a base fitness and to work on your endurance.
There are different elements to the program and are all as important as each other to create a strong body for snow sports.
There are progressions to some exercises, unless given, use a heavier weight or higher jump line to challenge you further. If you feel any pain or discomfort at any time, stop and ask the advice of a fitness trainer, physio or doctor.
Cardio
2 x 40 min+ weekly. You can choose between running, biking, gym machines etc
We want you slightly out of breath and lightly sweating for the full duration.
Cardio circuit and core
3 x weekly. Do each exercise one after the other resting only after the full circuit. Then repeat circuit x 2-3.
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Hurdle forward
1 min – jumping forward from both feet over hurdles. Use legs like shock absorbers so they take in the impact of the jump. |
Hurdle Side
1 min – jumping from both feet from one side up and over to the other. Keep feet and knees parallel and square to the body. |
Squat and plate lift
x 20 reps – Feet parallel and facing forward. As you squat down keep knees tracking over 2nd toes and push plate forward. As you rise up squeeze glutes (bum) and pull in belly button to spine lifting plate above your head. |
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Wall Bang
x 20 reps each side – feet parallel and knees tracking over toes. Keep hips facing forward throughout. Stand out away from the wall and as you touch wall with hips take weight out to opposite side. The hips should just lightly touch wall and then you spring back to start position. This is as much about mobility and coordination as it is strength. |
Cable row single leg
x 20 – hips forward and core strong, pull weight back keeping elbows out to sides. Control back. (If you don’t have cables use a resistance band.) |
Tricep dips
x 20 – feet on ball, core strong. Lower body by bending arms and only go as far down as you can pull yourself back up. ( the closer the ball is the easier!) |
Core
Core basics…The core is the name given to all the muscles that support your spine. So it’s not just the 6 / 8 pack, it’s the whole shebang! The 6 /8 pack (rectus abdominus) plus the deep abdominals (TVA), your obliques and your back muscles. For anyone, whether they be a sports person or not, it’s important for them to have an understanding of how to activate and use their core muscles so that they can function and move efficiently. Before I take you through your initial core exercises, here’s how to fire it up. Give it time, not everyone gets it first time round.
Lying on your back, tilt your pelvis back so that your lower back is resting lightly on the floor. (no arch). Take 2 fingers and place them either side across your hip bones pointing down towards your groin. If you lightly cough, you should feel some muscles move under your fingers. These are your deep abs. Now, without coughing, try to use the muscles that stop you from peeing mid flow- you should be able to feel these muscles again- and pull your belly button down towards the floor. Try and hold those muscles for 5 seconds and relax. Repeat x20. You should be able to breathe and relax the upper body whilst using these muscles. I will go into it in more detail when I see you for your core classes when you’re here.
Do 3 sets of 15 reps of the following exercises after your circuit and before your stretch
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Alternate leg extension
back flat, fire up core. Extend 1 leg out at a time, breathing in when you take the leg away from the body and out bringing it back. |
Single leg bridges
core strong. Lift hips up off the floor keeping hips square squeezing glutes and core to help stabilize. Lower back down to touch floor and repeat. |
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Crunch
low abs fired up. Hold neck in. Curl spine up to mid back and lower back down. |
Swiss ball oblique crunch
feet anchored against the wall, side of hips on ball. Keep hips fixed forward throughout and lower body down to side and crunch back up to start. There should be no movement in the legs.
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