How To Train for Skiing | 4 Pillar for Performance
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- čas přidán 8. 11. 2022
- In this how to train for skiing tutorial we get to learn how to apply strength and conditioning to support your skiing. Ian Holland-Coulton MSc at www.theprogram.ch/shop is teaching us about 4 fundamental principles of an effective training routine. We learn how to do activation, plyometrics, ballistics and strength training. After we grasp these basic building blocks we look at how you can train to support your carving turns, short turns and jumping on skis.
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Huge thanks to Jens for pulling this together! We wanted to give you a taster of what Jens and the stomp-it team have been working on. It’s not always as cut and dry as applying exercise patterns directly to the sport. However, it can help performance by increasing impulse, ground reaction forces and absorption rates. Additionally, using more specific resistance training techniques to strengthen through the main force angles and improve muscle endurance overall benefit on the hill!
If anyone has any questions about training in general, I will check into the comments section for about a week or so to help out.
For those interested, I have also just started a CZcams channel here. 👉🏼www.youtube.com/@the-program, where I will upload exercise videos, and there will soon be content related to general training info and, more importantly, "specific" to snow sports to keep us on the mountain for as long as possible!
Tanker you !!! What we needed
Very nice thanks 🙏🏻
Great video, it's awesome that you are venturing outside of the slopes as most of us spend more time at the gym than at the mountain (sadly). This will make us enjoy even more the time we are skiing
Thank you. I can train myself ok but I would not be confident to make a video without Ian.
That was extremely informative, thank you!
Thank you very much. Sounds like my goal was achieved. 🙏🏻
A big part of the information in one video - you are doing a great job. Thank you!
Glad it was helpful!
The Video ich have waited for thank you guyysss
Your welcome :)
Liiiiit, Thanks for that
Thank you Noah. Are you feeling fit, strong and ready for winter?
Cant wait to ski all my new ski gear and get shredding... and ofc getting to see your Vids for Winterseason... keep it up man... so great to live in Switzerland
I look forward to Monday I will get to ski in Zermatt.
Thank you very much and its indeed a nice place to live :)
@@StompItTutorials pretty jealous I still have work and school… but hope to go to Davos soon and maybe go to Austria… just skiing tbh lol… skiing pretty much full time would be the dream tho
Jeesh - He is excellent trainer
Indeed :)
Hi Jens (& Ian) great video. How are you integrating this with your uphill athlete stuff? Thanks
I try to do 4 or more hours of Zone 2 a week . 2-3 Gym sessions.
🙌👏👏
We have a month till Whitefish Mountain Resort is open here in NW Montana.
Nice!
Waiting for Bridger Bowl here in Bozeman, Mt!!!
@@bigd2829 it'll be my first ever season pass with all new gear! I've been prepping by watching almost all of this channel.
Hi Jens, Thanks a lot for this video. Do we need to go to gym to do the 8 week skier program or can we do the exercise at home?
Hey Yohann, the majority of the exercises need a decent amount of space and some materials, including Barbells, Kettlebells, Bands, Medicine Balls and boxes. (description is on my homepage) Still, if you get creative, you can do this at home with a few bands and a kettlebell. Perhaps the stimulus on some of the strength exercises might not be as high with less load, but you could slow the tempo, for example. If the pandemic taught us anything, it's improvisation! Reach out if you need any help!
Hey Jens! I was curious if you will be riding on the bent 100 or the bent 110 this upcoming season?
Not sure yet. I will try them all. I think the the bent 110 might be my new 1 pow ski and the 90 my new park ski of choice. But we will see.
Trying first plan for crowding and I'm duying after it :D
Enjoy the training!
Thanks for the video? Do you train also during ski season? If yes, how do you manage recovering days? You can't wait 48 to 72 hours to ski after training.
Great question Camilo! You can train within the season but with less volume/intensity (more maintaining the work you have done pre/post-season) The rest periods discussed in the video guide are in-between training sessions. If you have carried out a consistent program pre-season, you will have a pretty good idea of how you respond to specific exercises/sets/reps etc. I would then prioritise your skiing and try to time training around less intense ski days then keep the intensity to around 50% it won't feel much, but it will mean it's less difficult to get back into the training post-season. However, if you are skiing hard every day all day I would do what comes naturally to you movement-wise, perhaps just a hot bath and the dynamic activation part at home :) I will be putting out an (in-season) program and guide very soon!
@@the-program Thank you for your response and advise. I guess this also applies if you for example surf in the summer. I am looking forward to the in-season program guide. Cheers
Hey Jens, I've recently been rewatching your videos from like two years ago and I've been wondering where I could find these like reggae-ish, chill background songs that you've been using back then? (Love your Vids by the way)
Alot of my old videos had music from a talented Swedish friend called Philly Joseph. Check him out here: soundcloud.com/phillyjoseph
I dislocated my kneecap a few days ago. Will I be able to ski in a 5 weeks? I’m 17 and pretty fit.
Hi David, injury remodelling is usually 6 weeks minimum before it's signed off for graded strength work. Although you are young, to avoid future issues with that knee, I would wait for the entire length and do the physio as your health care practitioner advises. There will always be a Winter, but your knees have a finite amount of recovery ability ;)
Party on dudes.
How do you protect yourself from tendonitis inflammation and related injuries from all of these plyometric and ballistic exercises?
In the long run, I think it will protect you from getting tendonitis inflamation but in the short turn I see how this could perhaps be a problem if you do too much. This is a question for Ian @the-program what are your thoughts?
The interesting point to this question is the presumption that controlled exercises carefully carried out with a prescription of difficulty and intensity are worse than an unpredictable scenario during sport.
If our tendons are not conditioned to accept high forces such as landing or even crashing and we continually load them, we will most likely experience tendonitis or worse. Therefore a solution is graded exposure via exercise. Utilising the stretch-shortening cycle effectively but gradually exposing the tissues (provided they are healthy) will mean they are much more accustomed to accepting and transferring forces.
We can do this with a careful progression of plyos as demonstrated in this video. When used in conjunction with controlled resistance exercises, this can be hugely beneficial for longevity so long as caution is in place. When it comes to pre-existing injuries that may result from not being strong enough in the first place, it is advisable to begin with low-load slow-tempo eccentric training before any explosive exercises are carried out. I hope this helps :)