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simple fitness = better skiing

stage 2 = leg strength

Welcome to part two of the tdc fitness programme!  Hopefully your abs are feeling rock hard after the past month, or at least you feel like you’ve rediscovered some muscles you haven’t heard from in a while?  Either way you’ll have done yourself some good. 

Now it’s time to add in leg strength to your routine.  The benefits of strong legs to skiing are obvious.  Everyone’s felt the dreaded ‘thigh burn’ at some point whilst skiing.  Stronger leg muscles give you a better chance of skiing well, and skiing for longer periods without getting over-tired.  Simple eh? 

The main muscles we’ll work on will be the quads (front of thigh), glutes (bum muscles) and hamstrings (rear thigh).  Working on your hamstrings is often neglected but is especially important for skiing, as they help to stabilise your knee joint.

The exercises follow the same format as before, a 20-30 minute circuit at three different levels that you can do at home, without the need for any equipment.

Do 3 sets of 12 repetitions for each exercise.

1. Quads – Lunges
(NB when lunging, your knee must not go beyond your toes)

discovery - Simple lunge
Step one leg forwards and bend your weight onto it, so your front leg forms a right angle.  Hold for 2 seconds then push back upright.
development - Power Lunge
As with the simple lunge, but after holding for 2 seconds, power yourself back upright.
challenges - Lunge around the clock
As with the simple lunge, but start from a central point and lunge back and forth to the twelve numbers of the clock.

2. Glutes – Squats

discovery - Monkey squat
Squat as if you’re sitting down on an imaginary chair, raising your arms above your head as you descend.  Keep the movement smooth up and down.

development - Cross-arm squat
Cross your arms in front of you, squat down to an imaginary chair, hold for two seconds then come back up.

challenges - One legged squat
As the cross-arm squat, but keep one leg slightly lifted in front of you throughout.

 

 

 

3. Hamstrings – Chair raises
Lie on your back with your heels on a chair.  Lift and straighten one leg in the air.  Pressing on your other heel, lift your hips off the floor.

discovery - Simple chair raise
Keep the movement smooth up and down.
development - Chair raise hold
Hold the movement at the top for 2 seconds.
challenges - Chair raise hold and pulse
Hold the movement at the top, then do ten further ‘mini-lifts’ (pulses) before lowering.

 

Final Tester - One legged balance
In between each circuit, balance for one minute on each leg.  Great for skiing!
discovery - eyes open
development - eyes closed
challenges - stand on a rolled up towel

Circuit Summary
Quads 3 x 12
Lunges 3 x 12
Hamstrings 3 x 12
2 minute Balance Tester

2 minutes rest

Quads 3 x 12
Lunges 3 x 12
Hamstrings 3 x 12
2 minute Balance Tester

NB It’s very important to leave a rest day after you work your legs, to let them recover.  For example you could alternate the leg and abs circuits on different days.