Cross Training for Winter Sports
I recently searched online for training programs for the winter sports of skiing, snowboarding and cross-country skiing. Not surprisingly there are a ton of these programs available and a lot of them are pretty good. Basically, you need to focus on lower body strength, core strength and endurance with some upper body strength exercises thrown in for good measure. Of course, there is more nuance to these programs than I am describing but the big picture for the avid winter sports nut is to get your lower body and core very strong. As I browsed the different programs though, a thought occurred to me. What type of training should one do to compliment the body’s adaptations to these winter sports? That is to say, if I am snowboarding, skiing, or cross country skiing, 2-3 days a week this winter, what should I do to balance out the muscles/motions that I am using in those activities?
Skiing and snowboarding are surprisingly intense full body experiences. These athletes use their entire lower body with a lot stress on the quads, calves and glutes. Furthermore, the skiing/snowboarding position asks a lot of the musculature of the low back and core. When considering how to balance the strength that comes from these sports, one should consider strength training in positions that oppose the skiing/snowboarding posture.
The skier/snowboarder should, in theory, be tucked in a squat or flexed position with legs parallel for extended amounts of time. To compliment this position and balance their strength development, these athletes should strength train in a split stance position. The lunge, stationary or reverse, is a great compliment. While the lunge will work many of the same muscle you use while skiing/snowboarding, it will work the muscles at different angles relative to the position of the pelvis. This will compel your body to recruit different muscle fibers of the quads, glutes, hamstrings, calves and core at different intensities and joint angles. These different angles and intensities will build muscular balance into your body, preventing injuries and improving performance.
Another exercise that balances the skier/snowboarder body is the bridge. Again, this exercise promotes a motion that is generally not performed while skiing/snowboarding, hip extension. The bridge recruits the hamstrings and glutes to extend the hips, concentrically, meaning the muscles are pulling the hips into extension. While skiing/snowboarding, the glutes and the hamstrings tend to function for long stretches of time in an isometric fashion relative to hip motion. That is to say, these muscles hold your hips in a flexed position, to prevent your from falling forward. Using two legs to bridge, we are precisely complimenting the flexed and parallel leg position of these two winter sports. If you are adventurous and use only one leg to bridge, you will be driving some stress through rotational hip musculature further complimenting and balancing your skiing/snowboarding muscles.
Let’s not neglect the upper body! Other than picking yourself up off the ground, skiing and snowboarding don’t require a lot of upper extremity pressing motions. Finding a way to integrate overhead presses and chest presses into your workouts will bring even more balance to your winter sports physique. With the lunge, try holding your back knee a few inches off the ground while you press weight overhead. With the bridge, hold your hips off the ground while you chest press weight towards the ceiling.
Cross country skiing is sport that is near and dear to my heart and these skiers have a need to balance their musculoskeletal system similar to that of runners. Cross country skiing can be a very intense cardiovascular experience that eats muscle. While downhill skiers and snowboarders should focus on position when performing strengthening exercises, cross country skiers should focus on complimentary positions and building muscle.
The squat offers balance to the cross country skier’s body, as it allows them to lift relatively heavy weighs in a position and range of motion they don’t experience in their sport. If you have experience squatting, then holding the weight on your back is perfectly acceptable. However, if you haven’t squatted with weight before, start with bodyweight squats, progressing to a goblet squat where you hold the weight in front of your chest. Squatting offers cross country skiers the opportunity to develop their quads, glutes and hamstrings in a more balanced manner because of the range of motion required differs from that of the, “stride,” while skiing. When squatting with weight though, there doesn’t appear to be much of an athletic advantage, from a risk reward perspective, to descending beyond where your thighs are parallel to the ground. However, if you are doing body weight squats, going beyond parallel is advantageous as it drives more joint range of motion with little risk.
Like their downhill compatriots, cross country skiers need to focus on pressing motions, chest and overhead, when in the weight room. However, because of the need to build muscles by using relatively heavy weight, these skiers should do their overhead pressing while standing as opposed to sitting. For the chest press, I recommend using cables so one can preform this exercise in a standing position as well, but using a bench for the chest press is an acceptable alternative. That said, while many people perform heavy pressing while sitting or using a bench, these positions are disadvantageous as it is easier to recruit spinal stabilization musculature while standing.
Skiing, snowboarding and cross country skiing are great ways to get in shape and keep yourself in shape throughout the winter. However, in order to keep yourself injury free, you should consider strength training in ways that balance the strength and conditioning you acquire while on the slopes and trails. For skiing and snowboarding focus on strengthening in positions you don’t normally utilize while bombing down hill. For cross county skiing, consider lifting relatively heavy weights to guard against the muscle loss that comes with intensive cardiovascular exercise.
Exercises
Knees Over Toes Lunge
Step Back Lunge
Jump Lunge
Bridge
Single Leg Bridge
Standing Chest Press
Split Stance Press