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Exercise TEMPO

9/25/2015

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presented by Carl Petersen BSc (PT) City Sports & Physiotherapy Clinic www.citysportsphysio.com
Fit 2 Ski-Tips on Exercise Tempo

Skiing athletes should be aware of the importance of TEMPO while doing  exercises in dryland training.  How fast you do the exercise has a big impact on the number of muscle fibres recruited and hence the strength improvements.   Changing the TEMPO can make the exercise harder, more dynamic and emphasize the eccentric (muscle lengthening ) control that is important. Using a slow tempo with emphasis on the eccentric (lengthening) phase of the exercise for squats or split squats can make them more discipline specific.  For example doing a squat with a 3-0-1 TEMPO will mimic the length of time in a GS turn. The TEMPO would be 3 seconds down (lengthening) 0 seconds hold and 1 second up (shortening). For slalom specific exercises you would want to speed the tempo up to a 1-0-1 TEMPO to mimic the fast edge changes  required. Downhill and Super G training may want to slow it down more during certain phases of the movement to mimic the long edge control needed and the sustained tuck gliding position for example  5-0-2 TEMPO.

The following 3 sample exercises should be individualized to the age, experience and fitness level of the skiing athlete. As a general rule start with 1-2 sets of 10 repetitions and progress to 2-3 sets of 15 repetitions.

Ball Squats with Ball Squeeze & Shoulder External Rotation
Training Tips:
- Start standing tall with a physio ball at your back
- Hold a stretch band in both hands with elbows at your side & place a ball between knees
- Switch on your core muscles
- Squat down keeping knees aligned over toes while lightly squeezing ball between knees
- Externally rotate shoulders against stretch band resistance as you squat down

Sumo (plie)Squats –Ball at Back
Training Tips:
- Start standing tall in a sumo squat position with a physio ball at your back
- Switch on your core muscles
- Squat down slowly keeping knees aligned over toes & return to start position
Sit Downs –Eccentric Abdominals
Training Tips:
- Start sitting on a physio ball with knees together & feet apart
- Switch on your core muscles
- Lean back slowly working your abdominals as they lengthen & return to start position
Athletes should ensure they are doing the correct TEMPO prescribed by their fitness coach to get maximum benefit for time spent in training.

References
Fit 2 Ski-A Complete Guide to Fitness (Petersen, 2009)
Safety - Precaution tips when using exercise balls and resistance bands:
Exercise Ball Precautions:
·       For individuals new to exercise, check with your physician before starting this or any other
        exercise program.

·       Check your ball for flaws before each use.
·       Avoid placing ball near heat or in direct sunlight.
·       Avoid sharp objects and jewelry.
·       Start gradually and get a feel for the ball before progressing.

Resistance Bands Precautions: 
·       When using resistance tubing or bands, ensure they are of high quality.
·       Avoid placing resistance bands near heat or in direct sunlight.
·       Avoid sharp objects and jewellery
·       Start gradually and get a feel for the resistance of the bands before progressing or increasing
        the tension.

·       Regularly inspect the stretch band or tubing for wear and tear or weak spots and replace as
        appropriate.

·       Ensure that it is securely attached before applying resistance.

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Balance 3.0

9/14/2015

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Presented by Dominic Unterberger - BC Ski Team member

Finding the Balance

Ski racing is a demanding sport. With each year, progression and level, more work is required to excel. More days and longer hours in the gym are needed to build strength and endurance during the “off-season” – which by now you’ve accepted doesn’t exist if you want to be a high level ski racer.

The hours on hours spent in the gym, hammering away at the same exercises can become somewhat monotonous. Even for the most elite athletes in any sport, gym time doesn’t always equate to fun time. It’s important to balance the necessary with the enjoyable. Having a sport or activity you enjoy outside of the gym is one of the best things for your ski racing. Whether or not your choice activity contributes to your overall fitness it contributes to something much more important, your sanity!

My favorite off-season activity is mountain biking. Besides the obvious physical benefits and the carryovers it has from alpine skiing, it plays a much more important role for me. Biking takes my mind off the stresses of training and puts a smile on my face! It’s something I can look forward to during long sessions in the gym and a place I can escape to, even when at my most fatigued. You’re only as strong as you think you are and showing up at the gym dreading your workout is not your strongest self!

Whatever it may be that works for you, keep it up, continue to find the balance between grinding in the gym and having a smile on your face!

 
For a complete Bio on Dominic go to http://bcalpine.com/bcst/bio/?74


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