Chicks Training Tip: Powerful Ski Legs

If you are new to the Chicks Training Tips take a few minutes to read the previous newsletters, there’s a lot of great information in there!It’s incredibly beneficial for all the Chicks to be introduced to new movements and concepts for training, implementing these in a regular workout in almost any fashion will create positive change. So re-read the first 14 installments to get a look at all the great movements, including VIDEOS. This is a huge training resource for you all!

Now on to the meat of the matter.

If you’ve been following the training tips you’ve got some really strong legs for all your alpine climbing. (Newsletter 14#). Ski season is upon us, and although it’s off to a bit of a slow start here in Colorado, it’s going to come on strong and we’ll be skiing into April for sure! So let’s take those kick-ass alpine legs and convert them into ski legs!The biggest difference between our alpine fitness and ski fitness is to add power to the mix for carving turns, skiing bumps, dropping in to ski epic fluffy pillowy powder for days, heliskiing, top to bottom 5,000 vertical runs. So here we go!Once we’ve build strong legs we want to convert that strength to power!

Powerful movements:
  • Squat Jumps
  • Split Jumps
  • Kettle Ball Spike Swings
  • Accelerating Back Squats
  • Box Jumps
  • Bosu Jumps
Here are a few sample workouts for ski leg prep!
All movements have been reviewed in videos so far in the Chicks Newsletters. The new power movements are included below.

Workout #1

Warm-up 10:00 (for videos on all movements, visit our YouTube channel)
2 x 8 shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 squat jumpThen:
Kettle Ball Spike Swing 1:1 work rest
20x swing, increase weight each round.
5 rounds
kettleballspikeswing
Then:
8x Accelerating Back Squat with chains + 5x Burpees (fast for time minimal rest)
7 Rounds
Cool Down
acceleratingbacksquat

Workout #2

Warm up 10:00 (for videos on all movements, visit our YouTube channel)
2 x 8 Shoulder openers
2 x 5 Cuban press
3×5 Wall squatThen:
5x Split squat per leg, weighted + 8x Box Jump
8 rounds
boxjump
Then:
10x Weighted Sit Up
20x Jumps laterally either over paralette or on off Bosu until rock carry and farmers carry done.
x 5 rounds
bosujump

Workout #3

 

Warm up 10:00 (for videos on all movements, visit our YouTube channel)
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall Squat
2 x 5 Squat jump

squat-jumps
Then:
1 – 10 Squat ladder with partner. Hold a kettle ball or dumbbell in hands at chest, partners bering by holding at the bottom of the squat movement. Player one does one squat then holds at the bottom. Player two then does their first squat. Player one then performs two squats while player two is holding. Then player two does two squats while player one holds at the bottom of the squat. Players alternate  reps and holds up to 10. Don’t cheat and don’t break the hold.Then:

20x Split Jump + 30 sec sprint, running. rest 60 secs
5 rounds.
Finish with:
60 secs mountain climbers + 60 secs sit ups + 60 sec rest
5 rounds
Cool DownThere are videos of all movements in previous Chicks Newsletters, and I’ve added videos of movements that are new in the above workouts, and as always if you are unsure how to perform any of these movements get professional instruction.

If you need information for a specific climb or trip of any nature you can contact me via e-mail.

Carolyn Parker

 

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