One of the best ways to strength train for a particular sport or activity is to try to mimic the types of moves and positions the sport/activity puts you in. Since we are training for skiing at this time of year, I have been giving you exercises that mimic the movements you will be using on the slopes or trails. Combining these exercises with the traditional strength training exercises is the recipe for success. Throw in flexibility training and you’ve just added the icing on the cake. OK, now I’m hungry …
The best way to get your legs ready to ski is to perform ground-based exercises. This means standing on the ground folks — plain and simple. Not only are you working against the force produced from the weights you are using, but you also are working against gravity. This week, let’s discuss the lunge.
Start by standing with your feet hip width apart. Step out with your left leg with a stride a little longer then a walking stride. Keeping your back as straight as you can, drop the back knee down towards the floor without actually touching the floor. When doing this exercise correctly, at this position your front leg should form a 90˚ angle, as does your back leg. Keeping your front foot flat, push off that foot so you are back to your starting position. Now repeat with the right leg going out in front. Twelve repetitions for each leg will do.
The lunge is a great way to work the whole leg. The glutes (butt), hamstrings and quads being worked the most. Not only are we strengthening the legs, but we are also working on stability. As you can see in the photos, I use a medicine ball with the lunge. Using a medicine ball can add a whole new dimension to the exercise. Try pushing it over your head to help strengthen the shoulders and back.
Adam Tielinen is a NSCA-CSCS certified strength and conditioning specialist at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.