There's a chill in the air and that means, if you're anything like me, you're thinking about winter!
If I wanted to get ready for the upcoming ski and snowboard season here is what I would do:
Make a plan to get started
If you’ve ever arrived at the gym feeling a little hangry, unsure of how much you want to be there, and without a plan you probably have left after a few minutes of stretching and 10 minutes on the elliptical. Having a plan for each session (and what favorite snack you will have on hand) will help you get the most out of the time you spend at the gym this fall.
Mark it on your calendar
Strength takes 8-12 weeks to really see significant differences, so if you start now, you’ll be feeling the difference just as snow is starting to hit the ground. Include which days you'll go so that you follow through with your plan.
Strength, cardio, or muscular endurance? What matters most?
I recommend focusing on strength via resistance training (lifting weights) and cardio and muscular endurance via some uphill hiking.
The American College of Sports Medicine recommends that healthy adults exercise each muscle group 2-3 times per week and get at least 150 minutes of moderate cardio or 75 minutes of vigorous cardio each week.
But what if you're already outside exercising most days of the week?
The good news is that many of us are hitting the minimum cardiovascular recommendations through the summer via hiking, running, or biking. If you’d like to make your cardio workouts more sport specific for winter sports, swap or add in 1-2 days per week of uphill hiking, with or without a pack depending on your current fitness.
Resistance training is where most mountain athletes are falling short. Fortunately, 2-3 days per week in the gym will make a huge difference! One of the major things I see during peak seasons is 'overtraining', or not allowing enough recovery time between training sessions. Going hard all day on snow and then expecting yourself to build strength on your day off just isn’t sustainable. Account for this by focusing on strength during off seasons, and then ramping down some during peak seasons.
Focus on the following main muscle groups -
Quads and hip flexors (top of your thigh) for good knee stability and downhill control. Great exercises include squats, single leg or split squats, step ups and step downs, and using a knee extension machine.
Glutes and hamstrings for hip stability and turning power through any snow conditions. Deadlifts, lunge variations, side planks, and lateral band walks are great options.
Core. You can't feel stable without a stable base. I like heavy carries, planks and side planks, hip flexor work, rotational rows and pallof presses. Be creative! Go beyond crunches and always include some rotational movements for downhill sports!
Upper body, (yes, I'm even looking at you, snowboarders.) Variations of push, press, pull, and row. Think horizontal and overhead. If you can hit all these categories you’re doing a great job of covering the major muscle groups.
And there you have it! The nuts and bolts to get you started strength training before snow flies!
Sound like a lot?! Having someone guide you through this can take a huge mental load off, helps ensure you get the results you want (safely!), and saves you time and energy so you can plan your next ski trip!
I am accepting new clients in October. I have room for 1-2 new clients each week in October and one spot left for September! Reply to this email to reserve a spot.