These exercises are designed for a high number of repetitions with an appropriate weight. You should experiment with different weights to find one that’s challenging, but allows you to work in the suggested range of repetitions. A good place to start is two to three sets of 12 to 15 reps each. If you do this workout two to three times a week during your off-season, and one to two times a week during peak season, you will see a noticeable difference in your strength, endurance and skiing performance.
Anterior Tib: Your lower body muscles are the primary muscles used for control and stability while skiing. To create muscular balance in the lower leg, you should train the opposing muscle to the calf (also known as the anterior tibialis or the shin muscle). Our leg muscles tend to act as shock absorbers, so it’s important to strengthen them. Using a leg press machine, push the platform away to a distance that still allows for a slight bend in the knee, then as you walk your feet forward, maybe 6 inches to a foot in front of you, rise up on your heels, lifting your toes. Now, press through all five toes as you do your repetitions, lifting your heels. Keep an even pace through the exercise.
Standing High Bar: Your upper body muscles are used to maintain an upright skiing position and provide balance. Start working your lats and the long head of your triceps with a standing high bar pull. Start by taking hold of the bar with a grip that’s a little bit wider than your shoulders. Step back, spreading the feet for a good base of support, hinging forward at the hips with the chest up. Now, you’re in a position that simulates the muscular demands of skiing. As you exhale, grip the bar and guide it down towards your mid-thighs, keeping your shoulders down and your lower abdominal muscles engaged to support the lower back.
Rear Delts: This exercise trains the posterior deltoids and the rhomboids. Good strength in your back is key, not only for maintaining an upright skiing position, but also for muscular alignment. Kneel on the bench with one knee directly under your hip, your hand directly underneath your shoulder, and make sure to keep your spine straight. As you slowly guide your barbell and let it hang directly under your shoulder, lead with your elbow straight up to the ceiling, and focus on squeezing your shoulder blade in towards your spine. Be careful not to hold any tension in your upper neck.