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Ski Training | Skiing Training | Ski Exercises | Skiing Exercises Home About Ski Exercises Articles Contact Home FREE Ski Training Video: Check Out The Video Below   To Learn 3 Functional Ski Exercises That Can Help     You Build A Functional, Fit, Strong Skier’s Body . . . 4 Steps You Need To Include In Your Ski Training Workouts To Become A Fitter, Stronger Better Skier This Winter… In order to ensure you are covering all your bases with your ski fitness training, you need to be including all 4 of the following components into your ski workouts. If you include all of these you are going to build a fit, strong ski body and enhance your skiing performance in record time… . Step 1 – Ski Training Dynamic   Warmup Perhaps most important part of your ski training workout is the Dynamic Warmup as it will help prepare your body for the functional strength ski exercises that follow. The dynamic warmup will also help mprove your mobility and help to overcome any muscle or postural imbalances that you may have, which can help in preventing any injuries. Your dynamic warmup should include the following… . Corrective Exercises – These will help improve common postural and muscular imbalances you may have. For example there are corrective exercises to improve the movement at your hips, which is a common problem as many people have a tendency to move more from their lumbar spine instead of their hips increasing the risk of lower back injury. Mobility Exercises – Mobility exercises will help improve your ability to actively move through a full range of motion which can directly enhance your movement patterns when skiing by helping you to be more efficient, expend less energy and reduce your injury risk. Activation Exercises – These exercises will help turn on any under-active muscles so that when you are performing the functional strength exercises your muscles are more likely to fire in the correct sequence. For example many people are quadriceps dominant and have glutes that are underactive. This can lead to inefficient movement when skiing and even injury. By performing glute activation exercises you can turn on the muscles so that they will used correctly when needed. Step 2 – Functional Strength Ski Exercises The main part of your ski training workout is the functional strength component and should include the following… . Balance, Core Stability and Rotational Core Exercises - Stability is extremely important for skiing and therefore needs to be adequately trained in your workouts. Exercises should be included that challenge your balance and core stability. In addition, as skiing requires a lot of rotational movements, you need to train both rotational stability and rotational power. Multi-joint Exercises – The focus of your functional strength training should be on multi-joint exercises that use multi-planar movements (the 3 planes of movement). Gone are the days of doing isolated body building exercises. Instead you need to be doing compound movements like Squatting, Lunging, Lifting, Pushing (horizontal and vertical) and Pulling (horizontal and vertical). Power Exercises – Your skiing will also benefit from including some power exercises which are basically strength exercises performed explosively. This will help develop power in your legs which is important for skiers. Step 3 – Ski Specific Energy System Training (EST) Energy System Training refers to the cardiovascular part of the workout. This can be done after the functional strength training part of your ski workout, or depending on time you may choose to split it up and do it on a different day, alternating days between functional strength and cardio. The most effective way to train your energy systems is with High Intensity Interval Training (HIIT) . HIIT has been scientifically proven to significantly improve both your Aerobic (with oxygen – for more sustained efforts) and Anaerobic (without oxygen – more short burst energy) energy systems simultaneously. Using High Intensity Interval Training also allows you to do a shorter workout and produce better results when compared to traditional cardio training. The ultimate ski training cardio is when you use bodyweight exercises like squat jumps, combined with agility drills, so you can build leg endurance and skiing agility at the same time as increasing your aerobic and anaerobic endurance. Step 4 – Static Stretching & Flexibility Exercises Performing static stretching and flexibility exercises are most at the very end of your workout. Stretching will help your muscles recover and promote increases in flexibility. Static stretching can also be done everyday and anytime of the day (not just with exercise). In fact to make significant gains in flexibility it is better to stretch frequently so your muscles will stay lengthened and not revert back to being short and tight. To make the most of your stretching you need a full body stretch routine that you can follow along step-by-step. Conclusion If you want to become a fitter, stronger, better skier this winter then it is important to train using the latest exercise science. This includes including a dynamic warmup, functional strength training, energy system training and stretching & flexibility exercises. If you incorporate all of these components into your ski training workouts then you are setting yourself up to enhance your skiing performance. If you don’t have a ski training program that follows these guidelines already, and would like a ski fitness plan that is easy to follow with step-by-step instructions, then make sure you read on… . . Graham is Skiing Stronger & Faster and with more Endurance & Agility “Unlike some people who are lucky enough to spend full seasons each year on snow, I need to rely on dryland training to get in shape for skiing, to ensure that I can hit the slopes at full speed once the season starts, and to avoid the injuries which are a risk for all skiers but especially the 40yr plus age group. I have followed the original TSF for the last few years in the 2 months preseason, and over this time have found that at age 45 I am skiing faster, stronger and with more endurance and agiility than ever before. In particular, I have found that at the start of the season my performance levels return quickly after a few skills drills, and the aches and pains we all remember when learning to ski are a thing of the past. Plus, I am sure my performance in demanding conditions like moguls, variable snow and steeps has benefited significantly from the functiional core strength and dynamic balance which are developed by some of the TSF exercises, but not by typical gym work like leg press and stationary bike.” Graham, UK . . Attention Skier: Are you sick and tired of having sore legs when there is lots of fresh powder to carve, and fed up with getting fatigued half way through your ski day… With Our Cutting Edge Ski Fitness Training Plan You Can Build A Strong Skiers Body… …And Be Ready To Dominate All Over The Mountain This Season With 2-3 Fast Workouts Per Week You Can Do At Home Or The Gym… If you are serious about your skiing, you need to get serious about your ski fitness training… Dear Skier, Have you ever found your leg muscles tire easily and your fitness lets you down during a big day on the mountain? Wouldn’t you like to ski hard all day long and have the ability to recover quickly so you can do it all over again the next day? Wouldn’t you like to be peak condition for this ski season? If you want a complete functional training program that can take your skiing performance to the next level, then keep reading… . . Before Total Skiing Fitness 2.0 Does this ever describe you? Tired legs and overall muscle fatigue Risk of knee or leg injuries Potentially weak balance and core stability = more falls and crashes Inefficient turns, maneuvers and jumps Sub-optimal skiing performance Less fun skiing with your friends . After Total Skiing Fitness 2.0 This could be you in 4 weeks… . Powerful legs and total body endurance Reduced risk of knee and leg injuries Enhanced balance and core stability Less falls, land more jumps and tricks Highly efficient turns and maneuvers, less energy expended Maximum skiing performance = Maximum fun! .j . Who Am I? My name is Clayton Beatty and since 2008 I have helped thousands of snow and surf sports athletes with my online fitness training programs. You may have seen some of my functional training information on my blog SurfnSnowFitness.com I have made it my mission to help everyday skiers like you get functionally fit and strong using the latest exercise science , so that you can be ready to ski hard all over the mountain this season as soon as the fresh snow hits! Basically I will teach you step-by-step how to train like a pro at home or the gym so you can enhance your skiing performance and enjoy snow all season long. For those of you that are interested, I am a Qualified Exercise Scientist with a Bachelor of Science (Human Movement) and I am a Member of Exercise and Sports Science Australia (ESSA). I like to keep up to date with the latest functional training and exercise science and pass that training information on to my clients. All you have to do is download the ski training workouts and follow along step-by-step! . . . What is Total Skiing Fitness 2.0? . Most fitness programs created by fitness trainers are designed for bodybuilders not athletes. Generally these programs are generic in nature and do not tailor to the specific needs of the athlete. To really boost your performance you need a ski fitness program that is functional in nature, with exercises and workouts that will help you ski harder and longer, decrease the risk of injury and have dominating all over the mountain this season… . .. Total Skiing Fitness 2.0 Will Help You… Ski harder and longer without fatigue Ski with more style Land bigger and better jumps and tricks Enhance your balance and control Reduce your injury risk and rehab previous injuries Ski better and dominate all over the mountain . . The exercises and programs focus specifically on the critical fitness components needed for performance skiing… . These Fitness Components Are: Maximum core stability for astounding body control on the snow and in the air Extraordinary leg strength and stability for amazing skiing endurance and landing absorption Explosive power for catapulting yourself through the air Remarkable balance to help you stay on your feet and land mind blowing tricks Incredible trunk mobility for performing crazy tricks Insane flexibility and range of motion to help prevent career stopping injuries . . What do I get? Total Skiing Fitness 2.0 is your complete strength and conditioning plan for this ski season. Our ski exercise manual comes with 8 weeks worth of workouts broken into a 2 phase ski training program to help you enhance your ski fitness and boost your skiing performance. Check out what you get in the Total Skiing Fitness manual below… . Total Skiing Fitness – Phase 1 4 Week Ski Specific Functional Training Program Build a solid foundation of ski specific strength, balance, core stability, leg power, mobility and flexibility Complete 2-3 ski workouts per week Follow along step-by-step with full colour exercise pictures and descriptions Total Skiing Fitness – Phase 2 4 Week Ski Performance Functional Training Program Take your ski training to the next level with advanced ski specific strength, balance, core stability, leg power, mobility and flexibility Complete 2-3 advanced ski workouts per weekFollow along step-by-step with full colour exercise pictures and descriptions Total Skiing Fitness – Cardio Workouts Enhance your ski fitness even more with our High Intensity Ski Cardio Workouts Boost your aerobic and anaerobic endurance so you can perform all day on the slopes No long boring cardio – only fast, fun, ski specific interval training Do these workouts after your functional strength workouts or on your off days Total Skiing Fitness – Stretching Sequence Improve your flexibility and enhance your recover with the Total Skiing Fitness stretch sequence Complete the stretch sequence at the end of your workouts Full colour stretch chart, so you can just follow along step-by-step . Follow along step-by-step with full colour exercise pictures and descriptions You can even load the PDF manuals onto your iPhone or Smart Phone and take them with you! . . Plus The Total Skiing Fitness Videos . These online videos show demonstrations of all the functional training exercises in the Total Skiing Fitness program. Some of the exercises can be quite complicated , so it is beneficial to be able to watch someone perform them to make sure you are executing the exercises correctly. This will also help to ensure you don’t injure yourself by performing an exercise the wrong way. You can view the workout videos on your computer or smart phone. . Plus You Also Get The Following Bonuses… . Foam Rolling For Injury Prevention & Performance If you are not already using Self Myofascial Release (SMR) then you need to use this manual Learn how to keep your muscles loose and free even after a long day on the slopes using this simple self-massage technique Use foam rolling to reduce injuries and enhance your skiing performance . Precision Nutrition – Strategies For Success Written by one of the world’s top nutrition experts John Berardi (PhD, CSCS) Learn the 10 rules of good nutrition for a lean, athletic body Details a comprehensive list of what foods should be in your kitchen Easy food preparation strategies The truth about protein Plus much more! . Turbulence Training – Bodyweight Workout Created by Men’s Health fitness expert Craig Ballantyne Use this workout to burn fat and build muscle No need for any exercise equipment, just use your own bodyweight . Training & Nutrition Insider Secrets For A Lean Body Created by Certified Nutrition Specialist Mike Geary Learn metabolism boosting secrets that you can use to strip off body fat Also contains training methods and nutrition strategies for a lean body . . . Frequently Asked Questions . Do I Need Any Expensive Fitness Equipment? No. All workouts can be done with dumbbells and a swiss ball (exercise ball). You can exercise at home or at the gym! . How Much Time Do I Need For The Workouts? You can start with as little as 2-3 workouts per week, with each ski workout taking around 45 minutes. Once you are into a good routine, you can build on that and do some extra ski workouts, but of course that depends on how much time you have, and how much time is spent out skiing You will find that in the beginning 2-3 skiing workouts per week is enough to make a significant difference to your skiing fitness. . . Try It RISK FREE For 60 Days! I’m so confident that this program will deliver amazing results that I am willing to give you your money back if you are not completely satisfied. Download the program and read through all the information and use the programs and if you are not 100% satisfied you can keep the whole package. You get 60 days to evaluate this program. If within those 60 Days you are not satisfied, you simply contact Click Bank (via the customer service link in your email receipt) and get a full refund. . . How much does Total Skiing Fitness 2.0 cost? Let me ask you this… What price do you put on your skiing performance? To see me for private training would cost you hundreds of dollars… However, we think Total Skiing Fitness should be affordable to all skiers… Today you can download Total Skiing Fitness for only $47! . That less than the price of a lift ticket! We cannot guarantee this price forever, so make sure you get your copy today! Are you willing to spend only $47 to enhance your skiing performance? . Value $147 – Today $47 . The Total Skiing Fitness 2.0 comes as a downloadable PDF manuals and online videos which can be viewed on PC or Mac. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the manuals and access the online videos. Our 100% Risk-Free Money-Back Guarantee Yes! I definitely want Total Skiing Fitness for only $47 NOW so I can enhance my skiing performance. I understand the program will be delivered immediately in PDF format and online video from . Plus, I get 60 days weeks to evaluate this program. If within those 60 days I’m not satisfied, I’ll simply contact via my email receipt and get a full refund. . I look forward to hearing how you dominated the mountain this season! Clayton Beatty BSc BComm ESSA Exercise Scientist Surf ‘n’ Snow Fitness TotalSkiingFitness.com . Value $147 – Today $47 . If you have any more questions, please contact us: Monday – Friday from 9:00 AM – 5:00 PM (WAST) 0421-776-720 or email us: admin@totalskiingfitness.com