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Get ready for ski season with preseason workouts

Jan 31 snow at Breck

The winter season is fast approaching (Breck opens less than 70 days from today)! Starting a conditioning program during the preseason can help you tremendously when it comes to skiing or snowboarding. Your legs will be in great shape and you’ll even be able to reduce injury. A strong workout regimen can keep you going all year, not only allowing you to have more fun on the slopes, but spend more time out of the ski patrol hut. Here’s some of my favorite exercises that will help you get in shape for the season.

40X10X10 Sprints:
This is one of my new favorite sprint workouts that I just added to my conditioning regimen, and it’s a real burner. Place cones 40 yards apart. Begin at one cone and do 10 standing squats, then sprint to the other cone. Once you reach the other cone, do 10 sit ups, then sprint back to the beginning cone. Complete this style of circuit 8 more times, incorporating push ups, burpees, jumping jacks, mountain climbers, butt kicks, high knees, and oblique crunches.

Medicine Ball Throws:
This exercise will hit your explosivity. Grab a medicine ball, whatever size feels most comfortable, and begin with it raised above your head. Keep your feet should-width apart, then drop into a squat and bring the ball in-between your legs (as if you were using a kettle-ball). From here, explode upwards, releasing the ball at the maximum height of your jump. Do 3 sets of 10 reps.

MountainBike_RiverI’ve recently gotten more and more into cycling, and it has been great for my endurance. Begin with a 5 minute warmup, using little to no resistance. Then increase your resistance to a moderate level and peddle for 3 more minutes. When the timer hits 8 minutes, add a lot more resistance and peddle hard for 30 seconds, then lower the resistance back to a comfortable level and rest for the next 1.5 minutes. Keep using this method, as many times as you need (of course modify this routine to your specific needs, including rest time and intensity level). Make sure to do a cool down with light pedaling for 5 minutes before you finish!

If a work-out schedule doesn’t appeal to you, then just get out there and ride! There are tons of amazing biking trails in Breck that will work your muscles, and provide amazing scenery as you ride. Try biking around town as well – there is always something to see and do on Mainstreet.

Planks are one of the best ways to elevate core strength and they are easy enough to do anywhere. Simply get into a push up position, yet rather than resting on your hands, bend elbows at 90 degrees and rest on your forearms. Make sure your elbows are directly under your shoulders, and that your back is flat. Hold a plank for at least a minute. If you want more intensity, extend your arms out in front of your body.

Let’s hear from our readers! What do you do to get your body ready for the ski season? Share your secrets in the comments below!

-Cody Cirillo

4 Responses

  1. regimen, not regiment

  2. Thanks Ashley! We made the change – you rock for catching it!

  3. For all you ambitious skiers who want to get a head start for the season. Here is an "easy" way to do it.

  4. Pineridge in Break is perfect for biking in the summer and skiing in the winter! SNOW DARN IT!

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