A Answers (1)
National Academy of Sports Medicine answeredDuring the snow skiing off-season, start with exercises using lighter weights and higher repetitions, then progress to lower repetitions and heavier weights, and finally to power exercises. Begin with corrective and stabilization exercises as this prepares the body for the demands of the later training phases. During the corrective phase of your off-season training, use a foam roller and static stretching on any tight muscles such as the calves, inner thighs, and quadriceps. Follow this type of flexibility by working on weak muscle groups such as the core and glutes. When performing stabilization exercises, such as ball leg curls and step-ups to balance, complete 1-3 sets of 12-20 repetitions at a slow tempo with light weights and rest for 30 seconds. For the first month of the off-season, perform stabilization exercises 2 days and corrective exercises 1 day per week. In the second month of the off-season, perform strength exercises, such as a leg press, supersetted with stabilization exercises, such as walking lunges, 2 days and heavy lifting 1 day per week. When performing the strength and stabilization exercises, complete 2-4 supersets of 8-12 repetitions at a medium tempo for the strength exercise and a slow tempo for the stabilization exercise. Use medium resistance and rest 45 seconds between sets. To build maximum strength on the other days with exercises such as bar squats and bench press, complete 4-6 sets of 1-5 repetitions at a fast tempo. Use heavy weights and rest 3-5 minutes between sets. In third month, replace heavy strength training with power training. When performing power training complete 3-5 supersets of 1-5 repetitions at a fast tempo for the strength exercise, such as front squats, using heavy weights and immediately follow this with 8-10 explosive repetitions of a power exercise, such as jump lunges, using light weights. Rest 3-5 minutes between supersets. During this third month, perform the power training 2 times and the strength stabilization training on 1 day each week. During the fourth month, lower the intensity and allow for super compensation (recovery that makes you stronger than before) to take place. This is done by performing strength endurance training 1 day, stabilization endurance training 1 day, and power training 1 day per week. By progressing through these phases during the off-season you will improve stabilization, strength, and power for the snow skiing season.