Strength Training for Skiing: from an ongoing series by

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Strength Training for Skiing

Wayne Westcott L. PhD ©

The following is one in an ongoing series of columns entitled Keeping Fit by . View all columns in series

Week Two: Monday and Thursday*

Exercise	Sets	Reps	Suggested Weight	Suggested Weight
			Males	Females

Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso

1
1
1
1
1
1

12
12
12
12
12
12

130.0 lbs.
80.0 lbs.
65.0 lbs.
65.0 lbs.
85.0 lbs.
65.0 lbs.

85.0 lbs.
60.0 lbs.
42.5 lbs.
32.5 lbs.
55.0 lbs.
42.5 lbs.

*Add about five to 10 percent more resistance as long as you can complete 12 repetitions in perfect form.

Week Three: Monday and Thursday*

Exercise	Sets	Reps	Suggested Weight	Suggested Weight
			Males	Females

Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso

1
1
1
1
1
1

10
10
10
10
10
10

145.0 lbs.
90.0 lbs.
75.0 lbs.
75.0 lbs.
95.0 lbs.
75.0 lbs.

95.0 lbs.
67.5 lbs.
47.5 lbs.
37.5 lbs.
62.5 lbs.
47.5 lbs.

*Add about 10 to 15 percent more resistance and reduce the number of repetitions to 10 per set.

Week Four: Monday and Thursday*

Exercise	Sets	Reps	Suggested Weight	Suggested Weight
			Males	Females

Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso

1
1
1
1
1
1

10
10
10
10
10
10

155.0 lbs.
97.5 lbs.
80.0 lbs.
80.0 lbs.
102.5 lbs.
80.0 lbs.

102.5 lbs.
72.5 lbs.
50.0 lbs.
40.0 lbs.
67.5 lbs.
50.0 lbs.

View all "Keeping Fit" columns

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About The Author

Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......more

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