Team Nautique Blog

November 30, 2012

Off Season Ski Specific Fitness with Team Nautique Skier Jason McClintock.

Posted by admin

What up guys! J-Mac here to give you a little post-Thanksgiving/off-season strength training advice. I am a professional slalom skier and Nautique Team Athlete. I also ski for the Canadian National Team, and was a part of the team when we won the 2009 World Championships in Calgary. Our Canadian team is a young, fitness oriented group. I attended the University of Central Florida here in Orlando and graduated in 2011 with a degree in Sports Fitness. While completing my degree, I got certified to train with the INDO board balance trainer, and the TRX suspension training system. Both of which I chose due to their specific use towards water skiing and of course other watersports.

Most of us have just entered the off-season. Some may be doing some skiing still in Florida, but most climates have forced you off the water. Time off can be good! This is the time to get in the gym and do some strength building for the season to come. Since we’ll be just getting back to the gym after a summer focused on the water, I will give you an example of a light workout that is meant to get the body used to weight training again. *Always consult your physician before beginning any exercise or a new training regimen.

Considering skiing is an isometric exercise (no movement through muscle contraction, especially through the back muscles) we want to get movement back in the muscles before hitting them hard with strength training. I use some basic strength movements combined with core and stability to get all those muscles moving again. The program I wrote up will use 8-15 reps and use circuits to get the most out of your time in the gym.

Lets get started.

WARM-UP

Summary:
10-20 min light cardio, 5-10 min dynamic warm-up.

Description:
Always start off with a light cardio warm-up 10-20 mins of a brisk walk, light jog, bike, anything to get a bit of a sweat started. Follow this by a dynamic warm-up. Open up the joints with un- weighted movements, shoulders, hips, knees, etc. Use movements like walking lunges, full squats, shoulder and hip rotations, etc. to get blood flowing to warm up the muscle groups. This will take about 5-10 mins or more depending on how thorough you are.

THE WORKOUT

Summary:
-3 circuits, with 3 exercises in each including a combination of legs,
core/stability, and upper body push/pull exercises
-2-3 sets, depending on time and fatigue
-8-15 reps per exercise

-Circuit 1–

INDO board Sumo Squat with overhead press + overhead hold

10 reps with a 10 sec hold on the 10th rep (the hold works shoulder stability)

 

Stability Ball Oblique

15 reps on each side

 

Pull-ups

10 reps (or as many as you can, can use assistance)

 

-Circuit 2-

Dead lifts (Barbell or Dumbbell)

Set 1- 12 reps, Set 2- 10 reps, Set 3- 8 reps (increase weight each set, NOT reaching fail, just make it challenging)

 

INDO-board Mountain Climbers (Plank on INDO, then alternate knees forward, then across the body)

10 reps through all knee movements

 

TRX or Bent over row + INDO-board push ups

10 reps each *Superset these exercises (go straight into the push-ups after the rows)

-Circuit 3-

Split Squats (Barbell or Dumbbell)

Set 1- 12 reps, Set 2- 10 reps, Set 3- 8 reps (increase weight each set, NOT reaching fail, just make it challenging)

 

INDO-board resistance band rotations

15 reps, controlled movement and maintain stability on the INDO

 

Reverse Fly

10 reps, lightweight, slow and controlled

For more info on Jason McClintock check out http://www.jasonmcclintock.ca.

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