Here are some pictures that are a snap shot of the training I do. I have left out the more traditional exercises like leg press, bench press etc.
http://www.facebook.com/media/set/?set= ... 7d44b0f71c
I started my training after attending a PMTS camp in Solvista 4yrs ago. At Solvista I set some serious goals. I knew I’d have to get very fit again to achieve those goals. I’m still not there yet but the improvements have made a massive impact on my skiing and speed of learning.
Although I was a competitive athlete in my teens, 20s and early 30, before I embarked on training in my late 40s I had a specialist cardio check up, and an old knee injury examined. I have no ACL in my right knee. Not to mention the left elbow.....
I advise a medical check regularly and the use of a personal trainer when you start, then as often as needed.
I aim for functional strength and stability, which for skiing I believe requires large amounts of balance and flexibility, coupled with a strong core, integrated with the whole body. I do lots of stretching and am getting better all the time. I have not reached my % fat goal yet, which to me is more important than weight, but I will.
The first three months after I started, four years ago, was spent just cycling, I still do cycling more than any other single exercise.
If you are not into year round training and only want a pre-skiing program look to start with the PMTS fitness program, get Harald’s Ski Flex read JBotti’s VMO exercises on the forum, I use them all. Like John Botti I think pull-ups are great but a lot of people cannot do them. However, you can train with an assisted pull-up machine or rubber band as shown here. I cannot over emphasis that if this type of training is new to you make use of a trainer.
I am not interested in muscle bulk per se so as a general rule I do 12-15-20 reps per set. In two or three set combinations. I try not to sacrifice form for maximal effort.
If I can I challenge myself with my S/B training by incorporating a balance element. This is not so easy with standard weight training so I create functional variations on basic exercises, which is great fun. See the pictures for ideas.
I train 4-5 days a week at the Gym, and have a trainer 2-3 times a week, when not skiing or away. When I can I also do 4 hrs a week at an indoor snow centre. However, it is very important to not over train, easier said than done.
You need a plan in order to achieve your fitness goals, to build up your aerobic and anaerobic capacity and functional strength to the level you want. However, you must have built a base fitness in order to do the anaerobic activities you need in order to peak at the right time i.e. winter. I build everything I do around the cardio exercise I need, e.g. bike, row, hike and swim etc. I now avoid running unless on grass to protect my joints.
I have two basic programs; strength/balance and cardio (aerobic/ anaerobic). The S/B changes in emphasis i.e. the ratio of strength to balance exercises, about every 2 months, at the same time so does the amount and intensity of the cardio. Within each week there are micro cycles easier days harder days
In my cardio program I do work to maximal, anaerobic and VO2 max levels. Basically my cardio training incorporate LSD training with tempo and interval training.
I use a range of exercises in a year, including using a TRX, Kettles, step running, four minute tabatas, rowing and bike sprints etc. Keeps it interesting and more functional as opposed to linear. I also do negative weight training, with rubber bands, to work on fast twitch fibres. Skipping is good.
I place a lot of importance on diet and hydration. A 1% drop in hydration equals a 9.8 % drop in performance. Remember when you feel thirsty you are dehydrated! I use electrolytes eg Elite no sugar etc, with all exercise.
Kiwi