Because they are the most important muscles for improved skiing performance, I recommend starting your strength training workout with the large muscles of the legs. If you have access to resistance machines, the preferred leg exercises and training protocol are as follows:
|
| Leg Extension Machine |
1 set |
8-12 reps |
3 days/week |
| Leg Curl Machine |
1 set |
8-12 reps |
3 days/week |
| Leg Press Machine |
1 set |
12-16 reps |
3 days/week |
| Hip Adduction Machine |
1 set |
8-12 reps |
3 days/week |
| Hip Abduction Machine |
1 set |
8-12 reps |
3 days/week |
|
The following midsection and upper body machine exercises should satisfactorily round out the ski strength training program.
|
| Low Back Machine |
1 set |
8-12 reps |
3 days/week |
| Abdominal Machine |
1 set |
8-12 reps |
3 days/week |
| Rotary Torso Machine |
1 set |
8-12 reps |
3 days/week |
| Chest Cross Machine |
1 set |
8-12 reps |
3 days/week |
| Pullover Machine |
1 set |
8-12 reps |
3 days/week |
| Lateral Raise Machine |
1 set |
8-12 reps |
3 days/week |
| Biceps Machine |
1 set |
8-12 reps |
3 days/week |
| Triceps Machine |
1 set |
8-12 reps |
3 days/week |
| Neck Machine |
1 set |
8-12 reps |
3 days/week |
|
The time to complete one set each of these 14 strength building exercises is less than 30 minutes, and if you can't find three days a week to train, two weekly sessions will produce about 90 percent as much muscle benefit. If you prefer to use free-weights, the following exercises will provide an excellent overall muscle conditioning program.