Have you hit the hill this winter and felt lackluster in your performance?  Maybe you feel you are getting too old for this skiing thing?   Not true, you just need a properly designed weight-training program to help you get the most from your weekend trips to the hill.  This type of training will also significantly decrease the likelihood that you will suffer an injury.  I get a lot of clients with knee and back injuries because they haven’t undertaken an effective weight-training program to address muscle weaknesses and imbalances before skiing season comes around.  You should start your training at least 12 weeks before skiing season, and a full 6 months would be optimal.   

You have to get strong to handle the stresses of the downhill skiing, as imbalances in your quadriceps and hamstrings will reap havoc on you knees!   Your hamstring to quad strength ratio should be at least 80%.  A weak core will definitely put your lower back at risk, as downhill skiing puts a lot of stress on both your lower back and knees.

Here is a sample leg program:

A1.  1¼ Front Squat – 5 sets of 5 reps, 4112 tempo, 90 second rest interval

A2.  Leg Curls 2-1 toes pointed inward – 5×8, 4011, 90s

B1.  Low Pulley Split Squat – 3×10, 90s

B2.  Good Morning – 3×10, 4010, 90s

C.     Low Cable Pull-in – 3×12, 3110, 60s

If you don’t know what a 1 ¼ Front Squat is check out this video:

Plan for the hills and hit the gym with a plan!  For more information on performance-oriented weight training and nutrition go to www.laylor.com.