Strength for Ski 1

By Pedro Bernardes

	Intermediate (2-3 years)
	93 minutes/day \| 3 days/week \| 4 weeks
	Athletic Performance, Gain Strength
	Hack Squat Machine, Seated Leg Curl Machine, Abduction/Adduction Machine, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Barbell, Flat Bench, Rope Cable Machine, Straight Bar Attachment, Weight Plate, Bodyweight, Back Hyperextension Bench Show More

Average Exertion

Average Cardio Intensity

This is a Workout for recreational skiers that like to enjoy the activity when they have the chance. This will help you keep in shape for the activity so you can perform better and avoid injuries.

Alpine Skiing is a sport characterized, in it's general sense, by sliding down hill in a strait or curve line. Your legs and torso will do much of the work, your knees will work as a cushion in the impacts and direction changes which means you have to have lots of stability in your legs and core. Your arms sometimes will be used, specially to push you, which means your back and triceps have to be strong.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Narrow Stance Hack Squats	3 sets	14 reps	60s
2.Seated Leg Curl	3 sets	12 reps	60s
3.Thigh Abductor	3 sets	12 reps	60s
4.Thigh Adductor	3 sets	12 reps	60s
5.Cable Row Standing	3 sets	12 reps	60s
6.Barbell Close-Grip Bench Press	3 sets	12 reps	60s
7.Cable Tricep Extension	3 sets	10 reps	60s
8.Barbell Upright Row	3 sets	10 reps	60s
9.Weighted Crunch	3 sets	14 reps	60s
10.Twisting Floor Crunch See Exercise Notes	3 sets	14 reps	60s
11.Hyperextension	3 sets	14 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Narrow Stance Hack Squats	3 sets	14 reps	60s
2.Seated Leg Curl	3 sets	12 reps	60s
3.Thigh Abductor	3 sets	12 reps	60s
4.Thigh Adductor	3 sets	12 reps	60s
5.Cable Row Standing	3 sets	12 reps	60s
6.Barbell Close-Grip Bench Press	3 sets	12 reps	60s
7.Cable Tricep Extension	3 sets	10 reps	60s
8.Barbell Upright Row	3 sets	10 reps	60s
9.Weighted Crunch	3 sets	14 reps	60s
10.Twisting Floor Crunch See Exercise Notes	3 sets	14 reps	60s
11.Hyperextension	3 sets	14 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Narrow Stance Hack Squats	3 sets	14 reps	60s
2.Seated Leg Curl	3 sets	12 reps	60s
3.Thigh Abductor	3 sets	12 reps	60s
4.Thigh Adductor	3 sets	12 reps	60s
5.Cable Row Standing	3 sets	12 reps	60s
6.Barbell Close-Grip Bench Press	3 sets	12 reps	60s
7.Cable Tricep Extension	3 sets	10 reps	60s
8.Barbell Upright Row	3 sets	10 reps	60s
9.Weighted Crunch	3 sets	14 reps	60s
10.Twisting Floor Crunch See Exercise Notes	3 sets	14 reps	60s
11.Hyperextension	3 sets	14 reps	60s

Date Created: 2/6/2019, UTC

Last Updated: 9/12/2020, UTC

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