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Are You Fit 2 Ski? Getting in Shape for your Upcoming Ski Trip.

Are You Fit 2 Ski? Getting in Shape for your Upcoming Ski Trip

OK you’ve researched, you’ve booked, and you’ve handed over a lot of devalued Aussie currency…there is a lot riding on your dream ski holiday. So you want to make sure you are in tip-top shape to maximise your time on the slopes, rather than off them in a physio’s office.

Expert trainer Radek from RadBod Fitness in Cammeray, Sydney has put together a simple ski training program for our clients to help you get in shape and ensure you are fit 2 ski. Radek has over a decade of fitness industry experience and is qualified as a Master Trainer from the Australian Institute of Fitness and specialises in functional fitness for all ages and injury rehabilitation.

So, getting in shape for your upcoming ski trip. Before you start, remember to always train within your limits, and consult a doctor prior to starting any physical activity. It’s also super important that you warm up before each session.

The benefits of an exercise regime prior to skiing:

There’s nothing worse than hitting the slopes for the first day of a new ski season, only to spend the rest of the week recovering. Sure, it gives you plenty of time to enjoy your mulled wine by the fire, but that can get pretty old, pretty quick, and you can do that at home any old day.

To get the most out of your next ski trip, exercising in the lead up is crucial and will ensure you’re hitting the slopes daily with minimal aches and pains.

There are many areas of the body you want to work-out. However probably the most crucial are your quads. This is the muscle group that will hold your ski position and provide your knees protection, so things such as squats and lunges are really beneficial. Strong hammies, abs and glutes also provide body stability and a strong core and allow you to lean forward downhill in a flexed position. Calf muscle training is important given the amount of time spent in a bent-knee position, calf raises are a great start.

WORKOUT 1 VIDEO: RADBOD WORKOUT 1
1. WARM-UP (4-5mins): Slight jog, Body Weight Squats or jump on the Ski-Erg if you have one at your gym.

2. LOWER BODY:

  1. Squats : 3 rounds of 10 reps (Body Weighted depending on your level of fitness and capability)
  2. Resistance Band Side Walk: 20 reps (aim for slow controlled movement working the abductors and adductors)
  3. Plyometric Side Jumps: 10 reps (absorb the impact by focusing on landing softly)
  4. Wall Sit: 30 seconds
  5. Single-Leg Skaters: 12-14 reps
  6. Wall Sit: 30 seconds
  7. Plyometric Squat Jump with Hold at Base: 12-15 reps
  8. Split Jump Lunges: 12-14 reps
  9. Curtsey Lunges: 15-20 reps
  10. Wall Sit: 60 seconds

3. COOLDOWN : Quad, Hamstring and Glute Stretches recommended. Cobra and Salute to the sun Yoga poses are great to stretch out these muscles too.

WORKOUT 2 VIDEO: RADBOD WORKOUT 2
1. WARM-UP (4-5mins): Slight jog, Body Weight Squats or jump on the Ski-Erg if you have one at your gym.

2. LOWER BODY:

  1. Single-Leg Bridge: 10-12 reps per side (aim to squeeze glute at the top by driving your heel into the ground)
  2. Double Leg Bridge: 20 reps (again aim to squeeze glutes at the top by driving your heels into the ground)
  3. Double Leg Bridge PULSE: 20-30 reps (again aim to squeeze glutes at the top by driving your heels into the ground)
  4. Floor Back Extension: 12-15 reps (to make it a little harder take feet off ground as per video)
  5. Bird Dog (Opposite Arm/Leg): Extension 12-15 reps each side
  6. Complete points ‘a’ through ‘e’ 3 times: Aim for quality not quantity

3. COOLDOWN : Quad, Hamstring and Glute Stretches recommended. Cobra and Salute to the sun Yoga poses are great to stretch out these muscles too.

WORKOUT 3

Rest Day – Enjoy a brisk walk, some Yoga, a swim or the stairs.

SCHEDULE

Basic Fitness Level – If you are new to fitness:

  • Commence your regime 6 weeks prior to your ski trip.
  • Weeks 1 & 2 – Complete Workout 2 twice per week & Workout 1 once per week
  • Weeks 3-6: Complete Workout 1 twice per week & Workout 2 once per week

All Other Fitness Levels: Complete Workout 1 twice per week & Workout 2 once per week

All done! We hope you enjoy an amazing and injury-free ski trip. And if you want more information or your own customised fit 2 ski regime, Radek is happy to help!

His premium fitness studio, RadBod Fitness in Sydney’s leafy northern suburb of Cammeray, specialises in both indoor and outdoor personal training and small groups. RadBod Fitness is focused on building a community of people all ages, striving to achieve their fitness goals together in a fun and safe environment. RBF trains people in all stages of life, from marathon runners, family skiers, professional golfers and amateur mountain climbers to the elderly and even couch dwellers. Check his website, get in touch by emailing GetFit@RadBodFitness.com or follow the team on Instagram & Facebook @RadBodFitness.

 

Disclaimer:

By participating in this program, you are agreeing to accept all parts of the RadBod Fitness Pty Ltd Release, Waiver of Liability and Covenant not to Sue. RadBod Fitness Pty Ltd strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Radbod Fitness Pty Ltd and its trainers from any and all claims or causes of action, known or unknown, arising out of participation or completion of this program.

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