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Ski-focused workouts to kill it on the slopes

by Josh Wakerman on Thursday 1 March 2018


For all you serious snow lovers, the Winter Olympics are THE Olympics. Right? It's when the best on snow and ice show us what all those years of training can achieve. Years of training overseas and at the Australian Institute of Sport using their state-of-the-art equipment has even us plucky Aussies grabbing medal or two. 

Yes, you have to admit that the Winter Olympics this year have given us some great inspiration - some perfectly executed runs, insane jumps and record-breaking speed. 

So in honour of those Aussie legends, we're feeling pretty inspired to not only get our ski boots on this season, but to train for the winter ahead and have our best ski season yet.

Check out these workouts that'll make you king, or queen, of the mountain:


Skiing requires a lot of strength in your quads and hamstrings, as you're positioned in a squat for most of the time.  As your legs are constantly adjusting to the different terrain, it's great to do exercises that prepare your muscles for quick adjustment.  


Ski-style jump squats
Complete 3 x 10 reps, or 3 x 1 min for more of a challenge 
Instead of jumping to the same height each time, try mixing it up with smaller jumps and building your way up to higher jumps - this way you can get your legs used to the changes in extension.  

Single-leg eccentric leg press
Complete 3 x 10 reps (each leg)
The eccentric movement requires you to go from a straight leg to bent - so you'll need to use both legs to push the plate away from you, and then use one leg to lower the plate down.

Lateral Box Jumps
Complete 3 x 30 secs 
Jump up onto the box from one side, and jump back down the other side and repeat.  Make sure the jumps are explosive so you can really prepare for those moguls. 

Romanian Deadlift
Complete 3 x 10 reps 
This is one of the most important exercises that you'll need to do if you'd like to avoid an ACL injury, and that's probably just about all of us.    


As much as you need strong legs for skiing, it's going to be much harder without a strong core.  You'll thank us later for these.   

Hanging leg raises
Complete 3 x 12 
Incorporate some twists into your leg raises by tucking your knees into your chest and twist to each side. This will help strengthen your core and your hips, and get your body used to the twisting movements while skiing.   


With all that movement at your hips, and constant impact on your legs, the best thing you can do is make sure your back is strong. 


Back Extensions
Complete 3 x 12 reps
Back extensions are great for focusing on your lower back muscles and glutes.  Do these with weights, or dumbbells if you'd like to add in a dumbbell row. 

Add these exercises into your next workout, and you might not make it to the next Winter Olympics, but you'll last longer on the mountain and impress your mates too.


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