12 week Ski Training Program

Created by: Elsbeth Vaino, CSCS, CSIA

Ski time! Are you ready for the season? If not, no problem. That's what this program is for. But you might be
asking yourself:

What makes this program "ski-specific"?

The short answer is that this program will prepare your body for the rigors of skiing so that you can enjoy this
great sport. The program will help you be able to ski for longer without getting tired, will reduce the risk of injury
(falls happen in skiing, so remember this is injury risk reduction, not injury prevention), will reduce the incidents of
muscle soreness, and may even increese your skiing ability.
Now for the long answer. The program includes:
- Corrective exercises to address movement limitations that can prevent quality turns and can increase your
chances of having a sore back and knee injuries. This includes addressing weak glute medius, tight hip flexors and
tight hip rotators.
- Strength training to, well, make you stronger. In particular, strong legs and strong core is essential for quality
skiing. The program includes a balance of hip dominant, knee dominant, anterior core, posterior core, rotational
core, upper body pulls, and upper body pushes to make sure you are strong all over. This includes some single-leg
work to make sure both legs - and therefore turns both ways - are strong. Plus some lateral leg work specific to
skiing, and a touch of isometric leg work to help your endure those tuck situations. The program also includes a
variety of repetition ranges and holds to address pure strength, strength endurance, and eccentric strength.
- Power exercises help to give you that extra push when you need to either get out of a sticky situation, really get
down into a sweet GS turn, and to be able to ski the bumps instead of letting them ski you.
- A combination of anaerobic and aerobic conditioning builds your energy systems so that you have the strength-
endurance to perform on individual runs, and the stamina to last all day.
- Foam rolling and static stretching to help your body with recovery. Recovery is a crucial part of training, yet it is
one that is often overlooked. It is so important, that recovery is an essential part of the muscle building process.
Foam rolling can help to relieve tension from the areas in your muscles and fascia that have knots and trigger
points, while also activating your fascia. Static stretching helps to maintain or even regain range of motion in your
joints and length in your muscles and fascia. These together can help with long term injury reduction, and with on-
hill performance as the range of movement your body will be capable of will increase.

Actually, before we start, there is an important caveat: Are you healthy enough to do this workout? Remember
that any exercise can be dangerous. Please go to the Physical Activity Readiness Questionnaire (PAR-Q) available
at http://www.csep.ca/CMFiles/publications/parq/par-q.pdf and answer the questions for yourself. If based on
the PAR-Q, you feel you are not ready to perform this activity, please see your doctor before engaging in this
program.

One more IMPORTANT NOTE: YOU SHOULD NEVER EXPERIENCE PAIN WHEN DOING THESE EXERCISES. IF YOU
DO, CEASE THE ACTIVITY IMMEDIATELY. IF THE PROBLEM PERSISTS, CONSULT YOUR PHYSICIAN.

coach@customstrength.com http://www.customstrength.com/skiebook.html Page 1 of 6

 12 week Ski Training Program
Created
What you by:will
Elsbeth
need Vaino, CSCS, CSIA
1. A foam roller
Ski Some
2. time! weights,
Are you preferably
ready for the season?
a full set or Ifannot, no problem.
adjustable That'sset
dumbbell what
suchthis
as program
Powerblocks. is for.Or But you
just might
some be
weights
asking
you have yourself:
lying around.
3. Some exercise bands or tubing. There are only a few exercises that require this, but they really are great to
What
have. makes
You may thisbeprogram
able to work "ski-specific"?
around it with some creativity if you don't have this, or you can get at least one as
The short answer is
they are relatively inexpensive.that this program will prepare your body for the rigors of skiing so that you can enjoy this
great sport. The
4. Something program
to use as lowwill help you
hurdles be able
ideally, but to ski foranything
almost longer without getting
will do, such as tired,
cans of will reduce
soup, the risk
or even justofhopping
injury
(falls lines
over happen in skiing,
in the floor. so remember this is injury risk reduction, not injury prevention), will reduce the incidents of
muscle
5. soreness,
Something andonto.
to hop may even increesestair
The bottom yourinskiing ability. (assuming it's a stable staircase!) can work well, or a
your staircase
Now for thebox,
plyometric longoranswer.
something Thelikeprogram
a Reebokincludes:
step. Do be careful with this though, and make sure what you're
- Corrective
hopping ontoexercises
is built well,to address
and ideally movement
securedlimitations that can
against a wall. I onceprevent
landedquality
on theturns
edgeand of acan
boxincrease
that wasyour not well-
chances and
secured of having
took aaspillsorewhenback it and kneeover
tipped injuries. This includes
underneath me. Don't addressing
let thatweak
happenglutetomedius,
you! tight hip flexors and
tight
6. hip rotators.
A bench or stability ball for bench pressing. CAUTION!!!! If you are using a stability ball for this purpose, make
- Strength
sure it is intraining to, well, make
fact an anti-burst you stronger.
ball, that it is in good In shape,
particular,
and strong
that you legs
doandnotstrong
use heavycoreweights
is essential
withforit. quality
People
skiing. The program includes a balance of hip dominant, knee dominant, anterior
have been injured this way, so be careful! I suggest a bench is the best option. An alternative is to lie on the floor core, posterior core, rotational
core,
(kneesupperbent).body Thispulls,
is notand upperbecause
as good body pushes to make
the range sure you
is reduced, butare strongstill
it does allwork.
over. This includes some single-leg
work to make
7. A sturdy doorsure both legs
handle, - and
railing therefore
or access to aturns
cableboth ways This
column. - areisstrong.
for doingPluscable
some orlateral leg work specific
band exercises. If you'reto
skiing, and
rigging a touchup
something of at
isometric
home with leg work
a band, to help
makeyoursureendure thoseTry
it is secure! tuck situations.
it out Thebefore
gently first program also includes
jumping in. a
variety
8. of repetition
A horizontal ranges
bar about hipand holdsthat
height to address
you can pure
hangstrength,
from. If you strength endurance,
are working out atand eccentric
a gym, this canstrength.
be
- Power exercises
accomplished withhelp to give
a barbell in you
a squatthatrack
extraorpush when machine,
in a Smith you need or to aeither
set ofget outorofTRX
rings a sticky situation,
suspension really Ifget
trainer. at
down into
home, a sweet
it could be aGS TRX, turn, andwhat
or see to beyouablehave.
to skiOrthe bumps
if you don'tinstead of letting that
have anything themwillskiwork,
you. then either stick with
- A combination
the 1 arm DB row, of or
anaerobic and aerobic
try the alternate conditioning
exercise listed (one builds
armyourbandenergy
pull). systems so that you have the strength-
endurance
9. Ideally you to perform
will haveon individual
a pull up bar.runs,If not,and the stamina
continue doingtothe last all day.row.
inverted
- Foam
10. Accessrolling
to aand static stretching
treadmill, to help your
eliptical, stationary body
bike, with
skiers recovery.
edge, Recovery
slide board, is a crucial
or safe place topart runofortraining, yet it is
bike outside
one that is often overlooked. It is
where you can alternate between hard and slow efforts. so important, that recovery is an essential part of the muscle building process.
Foam
11. Some rolling can help
flooring thattohasrelieve
sometension fromasthe
slide, such areas in your
hardwood or tilemuscles
and a handand fascia
towel that have knots
or furniture and trigger
savers.
points, while alsoworkout
12. Appropriate activating your fascia. Static stretching helps to maintain or even regain range of motion in your
wear.
joints and length in your muscles and fascia. These together can help with long term injury reduction, and with on-
hill performance
How the programasworks the range of movement your body will be capable of will increase.
This program has 3 phases, and each phase contains a "Day One" and a "Day Two" workout. You will receive one
Actually,
phase before
of the we start,
program at athere
time.isThis an important caveat: InAre
is the first phase. you healthy
3 weeks, you will enough
receivetothedo 2ndthis phase
workout? Remember
by email, and
that any
then exercise
3 weeks aftercan be you
that, dangerous.
will receive Please
the go3rdtophase.
the Physical Activity
The reason weReadiness
are sending Questionnaire
it in phases is(PAR-Q)
partly to available
keep it
at http://www.csep.ca/CMFiles/publications/parq/par-q.pdf
simple for you (best to figure out one phase and then figure out andthe answer
next),the
andquestions
partly as for yourself. If
a motivator. Thebased
wayon we
the PAR-Q,
figure yousome
it, if for feel youreasonareyou
not fallreadyoff to
theperform
ski-prepthis activity,
wagon, then please
we hopesee your doctor before
that receiving engaging
the next phaseinwill this
program. you to get back on.
motivate

One more
To get IMPORTANT
maximum benefitNOTE: YOUprogram,
from this SHOULDyou NEVER EXPERIENCE
should be doing aPAIN
workWHEN DOING
out from THESE EXERCISES.
the program IF YOU
3 or 4 times per
DO, CEASE
week. THE ACTIVITY
Whichever IMMEDIATELY.
option you choose (and IF
it THE PROBLEM
can change weekPERSISTS, CONSULT
to week), just makeYOUR
sure PHYSICIAN.
that you alternate Day One
and Day Two workouts.
coach@customstrength.com http://www.customstrength.com/skiebook.html Page 2 of 6
 12 week Ski Training Program
Created
How by: Elsbeth
to use Vaino, CSCS, CSIA
this program
For each phase of the program, you will receive a Day One and a Day Two progress tracking sheet, as well as a set
Skiimages
of time! Are
andyou readydescriptions
detailed for the season? If not,
for each no problem.
exercise. That's what
The exercise thisand
images program is for. But
descriptions are you might
in the samebeorder
asking
that yourself:
they are in in the tracking sheets.

What makes this

The exercises are program "ski-specific"?
listed in the left hand column of the tracking sheet, along with an indication of how long the
The short answer is that this
movement should take (e.g. Fast, Slow,program will5 prepare
seconds).your Thebody for the
number rigors
of sets is of skiing sobythat
indicated you canlines
additional enjoy thisthe
after
great sport.
exercise The program
is listed. will help
For example, you be ablePrep
the Movement to skisection
for longer
fromwithout
Day One getting tired,
is shown will reduce
below. Therethe riskexercise
is one of injury
(falls happen
listed right afterin skiing, so remember
the other. this isthat
This indicates injury
yourisk reduction,
only need to do notone
injury
set.prevention), will you
So in this case, reduce theFoam
would incidents
Roll of
muscle
for soreness,
3minutes (3m and may
hold), even
then youincreese
would do your skiing
5 reps onability.
each side of Ankle mobility, holding each rep for 5s, then you
Now for
would dothe long answer.
5 fore/aft The program
legs swings includes:
each fairly quickly, followed by 5 rotational leg swings each, and then 3 half-
- Corrective
kneeling hip exercises
flexor lunge to address
stretchesmovement limitations
with a 10second holdthat
each.canYou
prevent
wouldquality turns and
then continue canthe
with increase
remaining your
chances ofinhaving
exercises the list,a one
soreafter
back the
andother.
knee injuries.
And in thisThiscase,
includes addressing
the number weak gluteyou
of repetitions medius, tight
do each dayhipis flexors
the sameand
tight hip rotators.
throughout this phase.
- Strength training to, well, make you stronger. In particular, strong legs and strong core is essential for quality
skiing. The program includes a balance of hip dominant, knee dominant, anterior core, posterior core, rotational
core, upper body pulls, and upper body pushes to make sure you are strong all over. This includes some single-leg
work to make sure both legs - and therefore turns both ways - are strong. Plus some lateral leg work specific to
skiing, and a touch of isometric leg work to help your endure those tuck situations. The program also includes a
variety of repetition ranges and holds to address pure strength, strength endurance, and eccentric strength.
- Power exercises help to give you that extra push when you need to either get out of a sticky situation, really get
down into a sweet GS turn, and to be able to ski the bumps instead of letting them ski you.
- A combination of anaerobic and aerobic conditioning builds your energy systems so that you have the strength-
endurance to perform on individual runs, and the stamina to last all day.
- Foam rolling and static stretching to help your body with recovery. Recovery is a crucial part of training, yet it is
one that is often overlooked. It is so important, that recovery is an essential part of the muscle building process.
Foam rolling can help to relieve tension from the areas in your muscles and fascia that have knots and trigger
points, while also activating your fascia. Static stretching helps to maintain or even regain range of motion in your
joints
In the and
powerlength
and in your muscles
strength sections,andyoufascia. These
will see thattogether
there iscan help
a line withthe
under long term injury
exercise reduction,
that says and with
"2nd set", and inon-
hill performance
some as theThis
cases "3rd set". range of movement
indicates that youyour will body will besets.
do multiple capable
Note ofthat
will you
increase.
should do exercises with multiple
sets in circuit format. So in the example below, you would do 2 squat jumps the first day that you do the workout,
Actually, before
followed immediatelywe start,
by 3there
eachisofan important
forward hopcaveat:
to step andAre hold
you healthy
, and thenenough to dorest
you would thisfor
workout?
60s, andRemember
repeat.
that anythat
Notice exercise can beof
the number dangerous. Please
reps increases, sogo
thetosecond
the Physical
time youActivity Readiness
do this workout, Questionnaire
you will do 3 (PAR-Q)
squat jumps available
at http://www.csep.ca/CMFiles/publications/parq/par-q.pdf
instead of two, building up to 4 squat jumps and four each of and answer the
the forward questions for yourself. If based on
hops.
the PAR-Q, you feel you are not ready to perform this activity, please see your doctor before engaging in this
program.

One more IMPORTANT NOTE: YOU SHOULD NEVER EXPERIENCE PAIN WHEN DOING THESE EXERCISES. IF YOU
DO, CEASE THE ACTIVITY IMMEDIATELY. IF THE PROBLEM PERSISTS, CONSULT YOUR PHYSICIAN.

coach@customstrength.com http://www.customstrength.com/skiebook.html Page 3 of 6

 12 week Ski Training Program
Created
Lots by: Elsbeth
of new exercises Vaino, CSCS, CSIA
You will probably see a lot of exercises in this program that you have not seen before. I think you will find is a good
Ski time!
thing! ButAre you ready
remember thatforwhen
the season?
you try newIf not, no problem.
exercises, That'stakes
it usually whatathis program
bit longer is for.Please
at first. But you might
don't be be
asking yourself:
discouraged if the first few workouts take longer than you thought they would - it will take less time once you get
the hang of it! To make up for this, the first time you do Day One and Day Two, there are only 2 sets of the
What
strength makes
circuit this program
instead of 3."ski-specific"?
Phases 2 and 3 will have some new exercises, but they will also have many of the
The short answer is that
exercises you are doing in phase this program1, so will prepare
getting your
started body
with for the
those phasesrigors
willofbe
skiing so that
easier. Stickyou canbecause
it out enjoy this
you will
great
find that these exercises really help your skiing as well as your overall physical health, and I hope they will injury
sport. The program will help you be able to ski for longer without getting tired, will reduce the risk of
(falls happen
continue to use in skiing, so remember
them well beyond skithis is injury risk reduction, not injury prevention), will reduce the incidents of
preparation.
muscle soreness, and may even increese your skiing ability.
Now for
What to the
expect longfrom
answer.
eachThe program includes:
workout
- Corrective
Each workout exercises
includesto theaddress
following movement
sections:limitations that can prevent quality turns and can increase your
chances of having
Movement a sore back
preparation: and knee
This section injuries.toward
is geared This includes
preparing addressing
your body weak glute
for the medius,astight
workout wellhip flexors and
as helping your
tight hip
body rotators.
to move better overall. Every day starts off with 3 minutes of foam rolling, followed by a selection of
- Strength exercises
corrective training to, well,
and make movements.
dynamic you stronger. In particular, strong legs and strong core is essential for quality
skiing. The program includes
Power: This section is geared toward makinga balance of hipyoudominant, knee dominant,
more explosive, so that anterior
you can core,
eitherposterior
get out ofcore, rotational
a sticky
core, upper
situation, orbody
launch pulls, and upper
yourself bodyor
off a jump pushes
bump.to make sure you are strong all over. This includes some single-leg
work to make
Strength: sure both
Probably does legs - and much
not need therefore turns both
explanation. ways - will
Strength are help
strong.youPlus some
to ski welllateral leg workstrength
and balanced specific to
will
skiing,
help toand
reduce a touch
yourofrisk
isometric
of injury. legThework to helpsection
strength your endure
is donethose tuck situations.
as a circuit, which willThe alsoprogram
provide also includes a
an aerobic
variety of
benefit repetition
without ranges andstrength
compromising holds togains.
address pure strength, strength endurance, and eccentric strength.
- Power exercises
Conditioning: This help to give
is where weyouget that extra push
you ready when
so that you you
can need
last fortoaeither getand
full run, outtoof help
a sticky
yousituation,
to last all really
day. Itget
is
down intohigh
primarily a sweet GS turn,
intensity and towhich
intervals, be able to ski the bumps
is considered instead
anaerobic of letting them
conditioning, ski you.
but keep in mind that both research
- A combination
and of anaerobic
real-world experience show andthataerobic conditioning
you will buildsbenefit
get an aerobic your energy systems so
from anaerobic that youWe
training. have
do the strength-
include a bit
endurance
of steady-state to perform
work for onadditional
individualaerobic
runs, and the stamina
benefit, as wellto aslast all day. The intervals may seem short, but
for recovery.
- Foam rolling
remember thatand static stretching
intensity is more importantto help your
than body with recovery. Recovery is a crucial part of training, yet it is
duration.
one that is often overlooked. It is so important,
Flexibility: The goal of this section is similar goals to the movementthat recovery is an prep
essential part of the
- to improve yourmuscle building
long term process.
movement,
Foam
and thus rolling
yourcan help to relieve tension from the areas in your muscles and fascia that have knots and trigger
skiing.
points, while also activating your fascia. Static stretching helps to maintain or even regain range of motion in your
joints
Do theand length in
exercises in each
your section
musclesinand thefascia. Theseon
order listed together
the leftcan helptracking
of the with long termThere
sheet. injuryare
reduction, and with on-
accompanying
hill performance
images as the range
and descriptions for eachof movement
exercise. your body will be capable of will increase.

Actually,
Note before
about Powerweexercises:
start, thereYouis an important
will see that caveat: Are you
in most cases youhealthy
will do enough
very fewtorepetitions
do this workout?
of powerRemember
exercises.
that is
This anyforexercise
a reason!canThere
be dangerous. Please go to theelement
is a strong neuromuscular Physicalto Activity Readiness
training Questionnaire
power production, (PAR-Q)
meaning thatavailable
we want
at http://www.csep.ca/CMFiles/publications/parq/par-q.pdf
to be fresh, so that we are maximizing the muscle fibers that and answerSo
we recruit. theremember
questionstoforthink
yourself. If based
maximum on
intensity
theeach
for PAR-Q, youfew
of the feelreps,
you are not ready
instead to perform
of getting this activity,
the intensity by doingplease
more see your doctor before engaging in this
repetitions.
program.
A second point for power exercises is that they are as much about developing the ability to land (proprioception)
One more
as they areIMPORTANT NOTE:toYOU
about the power SHOULD
launch. So youNEVER
don't EXPERIENCE
want to jumpPAIN WHEN
as high or asDOING THESE
far as you canEXERCISES.
- you wantIFtoYOU
jump
DO,high
as CEASE
or asTHE
far ACTIVITY
as you canIMMEDIATELY. IF THE
land. It is for this PROBLEM
reason that youPERSISTS,
will noticeCONSULT
phase one YOUR PHYSICIAN.
primarily includes jump or hop
and hold exercises, but you will see in phases two and three that you will move into continuous or plyometric
movements.
coach@customstrength.com http://www.customstrength.com/skiebook.html Page 4 of 6
 12 week Ski Training Program
Created
How do by: Elsbeth Vaino,
I determine CSCS, CSIA
what weight to use
It is important to build up the weight gradually to avoid injury. Once you can do all of the reps and sets of an
Ski time!with
exercise Are good
you ready
form,for thethink
then season?
aboutIf not, no 2.5
adding problem.
to 5 lbsThat's
for anwhat thisbody
upper program is for.
exercise, or But
5 toyou might
10 lbs for abelower
askingexercise.
body yourself:If you are not sure, it is always better to err on the side of caution.

What
Do I usemakes this program
the same weight if"ski-specific"?
the number of reps changes?
The short answer is that
No. If you are going to do fewer this program will prepare
reps, then you should yourbe body
ablefor
to the
addrigors
weight. of skiing so thatif you
Conversely, you can
are enjoy
going this
to do
great sport. The program will help you be able to ski for longer without getting tired,
more reps, then you should use less weight. Here is a table that should help to provide guidance for how much will reduce the risk of injury
(falls happen
weight to usein(always
skiing, round
so remember
down): this is injury risk reduction, not injury prevention), will reduce the incidents of
muscle soreness, and may even increese your skiing ability.
Now for
From 10 the
repslong
to 6answer.
reps: addThe 15% program includes:
- Corrective
From 6 reps exercises
to 15 reps:toreduce
address tomovement
75% limitations that can prevent quality turns and can increase your
chances of having a sore back and knee injuries. This includes addressing weak glute medius, tight hip flexors and
tight hipschedule
Weekly rotators.
- Strength
If training
you are doing to, well,
4 days make then
per week, you stronger.
you will doIneach
particular,
workout strong
twicelegsperand
weekstrong
(Daycore
One,isDay
essential
Two, Dayfor quality
One, Day
skiing. The program includes a balance of hip dominant, knee dominant, anterior core,
Two). It is possible to do the workout on four consecutive days, but it is better if you have a day of rest in there.posterior core, rotational
core, upper body pulls, and upper body pushes to make sure you are strong all over. This includes some single-leg
work
If youto make sure
workout three both legsper
times - and
week therefore turns
then it will lookboth
likeways
this:- are strong. Plus some lateral leg work specific to
skiing, and a touch of isometric leg work to help your endure those tuck situations. The program also includes a
variety1:ofDay
Week repetition
One, Day ranges
Two,andDayholds
One to address pure strength, strength endurance, and eccentric strength.
- Power
Week 2: exercises
Day Two, help to give
Day One, DayyouTwothat extra push when you need to either get out of a sticky situation, really get
down into a sweet GS turn, and to be able to ski the bumps instead of letting them ski you.
- A combination
The of anaerobic
program is based around aand aerobic per
3 workout conditioning builds your
week schedule, and soenergy systems to
it is intended so last
thatfor
you4 have
weeks. theYoustrength-
will
endurance
notice that to perform
there on individual
are progress trackingruns, and the
sheets stamina
provided forto lastday
each all day.
of each phase. In total, there is room to track
- Foam
6 Day Onerolling and static
workouts and stretching
6 Day Two to help your
workouts forbody
eachwith recovery. Recovery is a crucial part of training, yet it is
phase.
one that is often overlooked. It is so important, that recovery is an essential part of the muscle building process.
Foam rolling can
if you decide to gohelp
thetoextra
relieve
miletension from the
and workout areasper
4 times in your
week,muscles
then youandwill
fascia that
finish thehave knots in
program and trigger Well
9 weeks.
points, whileseem
that doesn't also activating
fair! So weyour havefascia. Static Ifstretching
a solution! you havehelpsbeen to maintain
doing or even4regain
the workout times range of motion
per week, then atinthe
your
jointsofand
end the length in your
8th week, send muscles
an email and tofascia. These together can helpand
coach@customstrength.com, withwelong
willterm
send injury
you a reduction,
FREE bonusand with on-
fourth
hill performance as the range of movement your body will be capable of will increase.
phase.

Actually,
Note thatbefore
3 timesweper
start,
weekthere is an important
is definitely enoughcaveat: Areready
to get you you healthy enough
for skiing, to will
but you do this
see workout? Remember
increased benefit from
that any
doing exercise
4 times per can
week.be So
dangerous.
what aboutPlease
5 or 6gotimes?
to the IPhysical Activity
think you run theReadiness Questionnaire
risk of overtraining (PAR-Q)
if you available
do it that often.
atyou
If http://www.csep.ca/CMFiles/publications/parq/par-q.pdf
want more exercise, think about cross-training! Go for and answer
a bike the questions
ride, in-line for yourself.
skate, hike, or play a If based on
sport.
the PAR-Q, you feel you are not ready to perform this activity, please see your doctor before engaging in this
program.

One more IMPORTANT NOTE: YOU SHOULD NEVER EXPERIENCE PAIN WHEN DOING THESE EXERCISES. IF YOU
DO, CEASE THE ACTIVITY IMMEDIATELY. IF THE PROBLEM PERSISTS, CONSULT YOUR PHYSICIAN.

coach@customstrength.com http://www.customstrength.com/skiebook.html Page 5 of 6

 12 week Ski Training Program
Created us
Contact by: Elsbeth Vaino, CSCS, CSIA
Questions, please email us at coach@customstrength.com. Someone from Custom Strength will reply as quickly as
Ski time! Are you ready for the season? If not, no problem. That's what this program is for. But you might be
possible.
asking yourself:
We are confident that if you follow the training in this program, you will be surprised at how strong and fit you feel
What
when youmakesarethis
lucky program
enough"ski-specific"?
to go skiing. If you think of it, please send us an email at coach@customstrength.com
The
and let us know how you fareprogram
short answer is that this on thosewill prepare
first few days,yourorbody for the
on your rigors of skiing
ski vacation. We do solike
thathearing
you can enjoyski
a good thisstory!
great sport. The program will help you be able to ski for longer without getting tired, will reduce the risk of injury
(falls happen
Terms of use in skiing, so remember this is injury risk reduction, not injury prevention), will reduce the incidents of
muscleyou
Thank soreness, and maythis
for purchasing even increeseI spent
program. your skiing ability.
far more hours developing it than I care to know. While I strangely
Now for doing
enjoyed the long answer.
it, it was stillThe program
a whole lot ofincludes:
time and energy. I mention the time because I know how easy it is to
- Corrective
give a copy of exercises
a pdf to to address
friends andmovement
colleagues.limitations
It may bethat can prevent
possible to set upquality
some turns andfeatures
security can increase your that,
to prevent
chances
but of having
instead a sorethe
of assuming back and knee
worst injuries.
in people, Thisto
I prefer includes
assumeaddressing
the best. weak gluteof
So instead medius,
working tight
outhip flexors and
security
tight hip rotators.
features, I am simply asking you not to share it. I am asking you to respect the time and effort that went into
- Strength training
developing to, well,
this. If you think make you stronger.
it's a great program,In particular,
then strong- tell
by all means legsyour
and friends
strong core is essentialabout
and colleagues for quality
it. :)
skiing. The program includes
But please don't give them a free copy.a balance of hip dominant, knee dominant, anterior core, posterior core, rotational
core, upper body pulls, and upper body pushes to make sure you are strong all over. This includes some single-leg
work to make sure
The legalities: both legs
Copyright - and
2010, therefore
Elsbeth Vaino.turns Thisboth waysand
program - areallstrong. Plus some
of its contents arelateral leg work specific
the intellectual property to of
skiing, and
Elsbeth a touch
Vaino. of isometricthis
By purchasing legprogram,
work to help your endure
you have the rightthose
to use tuck situations.
it for The program
your personal needs, andalsotoincludes
make any a
varietyyou
copies of repetition
require for ranges and holdsuse,
your personal to address
but youpure do notstrength,
have the strength
right toendurance, and eccentric
share or reproduce it for strength.
any other
- Powerwithout
reason, exercises help towritten
explicit give you that extra
consent. If youpush when
would you
like to need
requestto either
consent, getplease
out of email
a sticky situation, really get
down into a sweet GS turn, and to be able to ski the bumps instead of letting them ski you.
coach@customstrength.com.
- A combination of anaerobic and aerobic conditioning builds your energy systems so that you have the strength-
About the author
endurance to perform on individualElsbethruns,Vainoand is athe
strength
stamina andtoconditioning
last all day. specialist in Canada, with the goal of
- Foam rolling and static stretching helpingtopeoplehelp yourlive better and recovery.
body with play better throughisbetter
Recovery movement.
a crucial She works
part of training, yet it is
one that is often overlooked.regularly with clients
It is so important, at Ottawa
that recoveryOsteopathy
is an essential & Sports
part ofTherapy,
the muscleby performing in-
building process.
Foam rolling can help to relieve depth functional
tension from the assessments
areas in yourandmuscles
then creating strength
and fascia & conditioning
that have knots andprograms
trigger
based on individual goals, schedule, activities and
points, while also activating your fascia. Static stretching helps to maintain or even regain range of motion abilities. In the winter, Elsbeth also
in your
joints and length in your muscles works andasfascia.
a ski instructor at Campcan
These together Fortune,
help with wherelongshe works
term with
injury clients toand
reduction, break
with on-
through skiing plateaus and continue
hill performance as the range of movement your body will be capable of will increase. their love affair with skiing.
She holds many certifications, including the National Strength and Conditioning
Actually, before we start, there Association (NSCA)caveat:
is an important CertifiedAre
Strength & Conditioning
you healthy enough toSpecialist (CSCS), National
do this workout? Remember
Academy of Sports Medicine (NASM) Certified Personal
that any exercise can be dangerous. Please go to the Physical Activity Readiness Questionnaire (PAR-Q) available Trainer, and Functional
Movement Screen (FMS) Certification.
at http://www.csep.ca/CMFiles/publications/parq/par-q.pdf and answer the questions for yourself. If based on
the PAR-Q, you feel you are not ready to perform this activity, please see your doctor before engaging in this
program.

For more about Get Fit to Ski including how to buy it:
One more IMPORTANT NOTE: YOU SHOULD NEVER EXPERIENCE PAIN WHEN DOING THESE EXERCISES. IF YOU
http://www.customstrength.com/skiebook.html
DO, CEASE THE ACTIVITY IMMEDIATELY. IF THE PROBLEM PERSISTS, CONSULT YOUR PHYSICIAN.

coach@customstrength.com http://www.customstrength.com/skiebook.html Page 6 of 6