Physical Tuning | Skills & Drills | Thought Design | Team Work

Winter Sport Conditioning Basics

Proper ski conditioning provides for increased endurance, agility and strength, all of which equal more quality performance time on the snow and less time nursing injuries or resting in the lodge.

A common misconception among athletes is that they can get in shape and continue to improve physically by simply participating in their sport. In fact, the higher the level of performance and consistency desired, the more important it is to design a specific sports conditioning program, regardless of whether the athlete chooses to compete in their sport.

Many strength training programs are based on cookie-cutter bodybuilding routines. Unfortunately, these routines are not the most effective way to prepare athletes to consistently execute the complex and/or repetitive movements their sport demands. Cookie-cutter programs are relatively easy to implement, but may be counterproductive, taking time away from more effective, sport-specific training. That is, athletes need to train functionally, using not just the "prime mover" muscles in isolation (as in leg extensions, for example), but training muscles that stabilize and balance throughout all phases and the duration of their activity. Effective athletic training incorporates all of the muscles involved in the complex movement of the sport, in multiple planes, and using multiple joints in concert with each other.

Athletic movement is like a symphony. Can you imagine a well-rehearsed string section that never rehearsed with the brass section? What if the percussion section came in at the wrong time? The muscles in your body and your entire nervous system must learn to work in concert with each other, in perfect harmony, with perfect timing. This is how our body moves in real life and in sport.

Although the most effective winter sport conditioning programs are tailored to the athlete and their specific skiing or snowboarding style, components of a winter sport conditioning program should include:

• Cardiovascular Endurance - increasing the heart's ability to deliver blood to working muscles and the ability of the muscles to use the blood delivered by the heart
• Strength - the extent to which muscles exert force by contracting against resistance, such as snow and gravity
• Flexibility - the ability to achieve an extended range of motion
• Speed - the ability to move efficiently and quickly without wasted movement or effort.
• Power - the combination of speed and strength; the ability to exert maximum muscular contraction instantly in an explosive burst of movement i.e. turning and jumping
• Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions.
• Balance - the ability to control the body's position, either stationary or while moving (skiing, snowboarding, or cornering on a bicycle at speed)
• Recovery - the body gets stronger in response to training stimulus; time spent in rest and recovery is extremely valuable

It may seem obvious that power and speed athletes, such as hockey players, soccer players, skiers, gymnasts, and motocross racers benefit from time spent in the gym. Power athletes need a very strong base of strength in order to achieve maximum power. Muscles must also be adequately prepared for the level of stress that they will undergo when training for explosive power. When strength is developed, these athletes can concentrate on improving their explosive power through plyometric training.

From the variety of available equipment, classes (i.e. Yoga, Pilates, Core) and certified personal trainers, training in the gym has a place in every athlete’s toolbox. For example, it’s in the gym, with the guidance of a personal trainer or coach, that muscle imbalances can be addressed. It is not uncommon for even the fittest athletes to develop muscle imbalances. Cyclists may experience weak hip abductors (outside of hips), which can affect hill climbing power. Other general muscle imbalances in athletes include quad/hamstring strength ratio, uneven strength in muscles surrounding the knee, which can pull the patella out of alignment, and one side of the body being stronger than the other.

Another major advantage to strength training in the gym is the reduction in injuries. Power and speed athletes are more likely to sustain acute injuries than endurance athletes. Time spent in the gym can insure that the structural integrity of the muscles, ligaments, and tendons is strong so that impacts resulting from playing contact sports or crashes sustained from participation in gravity sports such as skiing and snowboarding are not as devastating. By strengthening the legs, and doing so without pounding the pavement, you are giving your legs a break. Training the upper body in the weight room can help prevent fatigue during long days on the hills by helping you maintain good posture and economy of movement. Yes, that's right. Weight training executed with a proper plan will not slow you down or bulk you up, but actually IMPROVE physical economy, making you faster!

While injury prevention alone is a very compelling reason for strength training, there are also the benefits of balance and agility training to consider. Dancers and martial artists have known for years that power originates in the "core" which includes the stabilizing muscles in the abdominal, lower and upper back, and pelvic regions. A well-rounded program for conditioning the core would include classic "prime mover" exercises like crunches, and stabilizing exercises that challenge core stability. Core training is important for endurance athletes in order to prevent fatigue on long ski days, bike rides and runs. It is much easier to maintain good form when the core is strong. Core training is essential for power athletes - when kicking a soccer ball, for example, your power is generated from your center. Mountain biking provides another excellent example of the benefits of having a strong core, or center. The ability to control the bike comes from having a strong upper body. Power is transferred through center of the body into the lower body, allowing for maximum transfer of force to the pedals when practicing skills such as cornering and jumping and even climbing.

Getting the most out of your winter sport requires an intelligent, methodical approach to training. In our next winter sports conditioning article (coming October 2006), we'll write more about the importance of cardiovascular endurance training for skiing and snowboarding, and give you some guidelines for planning your training.

Thanks to Personal Trainer Julie Odler for contributing to this article.

Jonathan Siegel, Director of Coaching
JDS Sportcoaching, LLC

Jonathan Siegel is a certified strength and conditioning coach, certified cycling and running coach, and is Director of Coaching at JDS Sportcoaching, LLC. You can contact him via email or phone 303-744-2766.