Following on from our first ‘Alpine sports’ blog, you have now all hopefully come to terms with the fact that you aren’t as fit as you thought you were. You’re not particularly strong and most important of all you are not a world cup standard skier/boarder/racer.
Previously we touched on a few points to take under consideration including attempting to get a ‘slope ready’ training regime under way well in advance of your trip. One weeks training won’t make up for one year of sedentary living and boozing. We suggested that the first step should be to plan some time for training, if possible 3 x 45 min sessions per week. We encouraged you to think a little more about what you eat and very importantly, get some help.
We all have bodies, so intuitively we all think we know what’s best for them. Look at it this way, would you expect an experienced strength and conditioning coach with an under graduate degree, a masters degree and accreditation with the UKSCA (governing body) to know the intricacies of corporate financial restructuring? Answer? Probably not. So why do so many other professional people who have no experience, qualification or deeper understanding of physiology, biomechanics and human body believe they are experts in coaching and how to train after having read a few articles in Men’s Health? OK rant over.
All that said, we live in the real world and we understand that pressures of daily life get in the way. With that in mind, if your only option is 20 minutes in the living room, a couple of times a week, then we have put together a ‘Top 5’ of exercises. This will help get you in a better place not only to take on the slopes but also to enjoy it.
1. Squats
If you’re at home these are most likely going to be done with body weight only. That said, squatting with your five year old on your back is certainly going to make it tougher. Failing that, just do them super slow (time under tension) or load up with a back pack topped up with a few tins of beer/bottles of wine/vodka.
2. Lunge
As with the squats these are probably going to be done under body weight only. However, if you have some dumbbells get them in your hands or just employ the same strategies you used with the squats
3. Wall Sit
Personally I’m not overly keen on using valuable time on isometric exercises, that’s not to say they don’t have their place. However, for home training and Alpine sports I make an exception. Try holding a wall sit for 30 seconds plus after squatting and lunging…..lots of fun!
4. Counter movement jumps
Ten consecutive explosive jumps are not only going to push your power endurance but they’ll also really get the old ticker going. So some great anaerobic exercise as well!
5. Plank
For all round trunk stability and strength the plank is the first ‘go to’ exercise. Think about quality rather than quantity i.e. lots of high quality holds rather than just one long holding which ends up looking like a demented shaking banana.
Next time we’ll look a little more closely at further considerations for Alpine excursions and also how you might want to programme your home exercise regime.
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