Getting In Shape for 2016/17

[geargrrl]

A good power ( explosive move ) that is less jarring than box jumps are wall balls - not the same as tricep throw. They are really good for skiing as you catch the ball in an eccentric phase similiar to skiing.

We do lots of this kind of thing. I was doing trail work last weekend and it was really fun throwing the rocks that I was harvesting up onto the trail using this move.

 

[bounceswoosh]

For what it's worth, I avoided any jumping exercises on hard surfaces for a few years after knee rehab.

Ugh, I just discovered this is a blind spot for me. I didn't even *think* how rough jumping can be - and I've had knee issues long before this surgery. I bet I won't be box jumping this season (or maybe ... who knows?).

(did I mention that I hate hamstring work?)

My favorite lifting move is the deadlift, because I feel so powerful. It has a bad rep - you have to have perfect form, or you will hurt your back - but it does great things for your hammies. Have you tried them? There's also the Romanian deadlift ...

 

[altagirl]

I can't say I do much jumping. Plyometric stuff generally makes my knees feel crippled afterwards. I have a friend with similar knee injuries who went to a ski season prep class run by a pro skier - they did sprints and jumps (on concrete no less) and then she spent months in physical therapy to fix the damage from doing that one class.

Keep in mind that if you have... not so great joints... make sure you're paying attention to your body and working within the limitations that your physical therapist gives you, etc. You don't want to spend your ski season in rehab because you were pushing so hard to get in shape for ski season, you know? Just because someone else swears by an exercise doesn't mean it's beneficial for your body.

 

[Skier31]

I do jump board workouts at pilates. It is much harder than it looks and since you are lying down, I don't think it is as much pounding on the knees.

 

[altagirl]

I do jump board workouts at pilates. It is much harder than it looks and since you are lying down, I don't think it is as much pounding on the knees.

That kind of jumping I can do!

Thinking about box jumps makes me want to go ice my knees though.

 

[Gloria]

SkiDiva is right about efficiency.

Find out what level of certification they have.
There's always a BS/MS in Exercise Science.
The NSCA (National Strength and Conditioning Assoc) has two certifications to look for, CSCS and NSCA. I work out at a top pt sports training facility and this is what all our trainers have.

It doesn't have to be expensive or one on one, either. DH and I take a functional fitness class that's very reasonable. We go twice a week. It's a really small group and they know our sports and issues well.

Keep in mind one can also get a "personal trainer certification" for $69 online.....

The truth though is you won't find a $69, 8 hour, or weekend certified trainer working in any insured gym. Liability insurance requires trainers to be certified by nationally accredited associations and there are no nationally accredited $69 or 8 hours courses. You can also get a paralegal, Medical Assistant etc certificate by similiar fashion but just the same, your only self employable. NSCA is one, ACE, NASM,IFSA are a few more of the more common ones. It is true that Crossfit certifications are only two days, however most of these people attend after a coaching internship and typically have other certifications going into it. Personally I find they know more than most other trainers so I wouldn't base the length of their program as any indication of their knowledge.
If I were choosing a trainer I would look for 2 certifications from 2 different agencies, because they are all a little different and some specialty certifications. This tells me the trainer is focused on learning, and cares about others fitness goals rather than imposing theirs onto their clients. It does get tricky in low rate commercial type gyms to find a good trainer but they do exist. Often times the good ones move onto niche gyms for higher pay and better working conditions. Training in commercial gyms is tough, the equipment is often sub-par and there is more competition for the equipment as well as space so most people get there start at one and move on.
In addition if I were in a commercial gym looking for a trainer, I would observe the trainers. Alot of these trainers are figure competitors and train everyone for hypertrophy because that is what they do, if you see a trainer doing the same thing with a 30 year old as they are with a 60 year old - not a good choice. If you are looking for conditioning and or functional training - pay attention to whether they are doing body splits - training legs one day, chest and back the next etc. If so, not a trainer for you. I would avoid a trainer who uses the following machines in their training ( I won't espouse - there is plenty of info online if you would like to know why these machines are problematic ) the smith machine, leg extension, seated hip machines, and the abdominal rotation, seated ab crunch or back extension machine.
Listen to their clients feedback - if they come to their session everyday with something that hurts and the trainer disregards it, might be a red flag. Pay attention to what other clients are saying, if they all hurt then you will too. Find the trainer whose clients come in excited because they either feel better or accomplished something over the weekend they weren't able to do two weeks ago. These trainers come in all ages so don't let that deter you, as long as they are passionate and determined they will be good. A trainer who records a session is always a good sign too.

 

[geargrrl]

. Liability insurance requires trainers to be certified by nationally accredited associations and there are no nationally accredited $69 or 8 hours courses.

I like that "nationally accredited" bit you put in there - that is probably important. I'm not trying to slam the profession but I have experienced a real range of knowledge depending on the gym. My niece in California really is working as a "personal trainer" at a (chain) gym with only a weekend long course so I am not making that up.

 

[Gloria]

I like that "nationally accredited" bit you put in there - that is probably important. I'm not trying to slam the profession but I have experienced a real range of knowledge depending on the gym. My niece in California really is working as a "personal trainer" at a (chain) gym with only a weekend long course so I am not making that up.

She may have attended a weekend long course but I would bet that she did textbook study for several weeks leading up to it. And yes, some large chain gyms only care that a trainer is selling sessions so there can be a huge discrepency between these and others for sure. I worked at a commercial gym that has a picture of a chalkboard drawing, by a trainer who knows absolutely everything, showing proper squat form that is not only wrong, but nearly physically impossible on their homepage - it's definately out there. Most experienced or good trainers don't stick around, pay is low too, so there isn't alot of mentoring going on either. One of the best lifting coaches I have ever had though is a weekender that can't be more than 23 years old - he has simply taken the time to personally perfect his form and knowledge on every lift so not only can he demonstrate to perfection he can instruct very well too. So alot of it is how much the individual is willing to be successful.

 

[Skisailor]

I'm glad Ski Diva brought up technique and efficiency.

Being super fit with all its attendant benefits and being "fit for skiing" are two different things for me.

In my experience, ski specific intensive workouts are simply unnecessary for me to be able to ski the terrain I enjoy and from first chair to last. And I ain't no spring chicken.

During the off season I just try to stay active and make sure I do something every day - some walking, hiking, biking, or a little roller blading.

Since my bad ankle injury in 2015, I've added a few strengthening and stretching exercises for my feet, ankles and lower legs that I do for about 15 minutes each morning on the back patio. And that's it.

I totally get the whole workout thing for those who enjoy it. It's just never been for me, and I've found that intensive ski specific workouts are unnecessary for the kind of recreational skiing that I do.

 

[bounceswoosh]

In my experience, ski specific intensive workouts are simply unnecessary for me to be able to ski the terrain I enjoy and from first chair to last. And I ain't no spring chicken.

Agreed. Although, you and I (you more than I) get a *lot* of days on the hill, and can start early season and work up as terrain opens. I don't know if that's the case for the OP.

I also have gotten in trouble with this - I have wondered if the strength I gained during ski season, combined with not much exercise for 4-6 weeks, and then going back an skiing hard in May, contributed to my fall. As in, my confidence level based on real performance exceeded my ability with my current actual muscle.

 

[bounceswoosh]

I got curious. Here are my trainer's certs:

M.S. Exercise Physiology, NSCA CSCS, USAW Level 1 Certified Coach, MAT Specialist

USAW is lifting. MAT is not directly related to what you'd think of as personal training - he works with people to get the right muscles to be in charge of motions. Over time and injury we tend to recruit suboptimal muscles to take the load off the injured area, and then it sticks that way.

But I also think it is relevant that he has maybe 20 years of experience coaching.

 

[marzNC]

A good power ( explosive move ) that is less jarring than box jumps are wall balls - not the same as tricep throw. They are really good for skiing as you catch the ball in an eccentric phase similiar to skiing.

Looks interesting. How heavy is the ball being thrown?

 

[marzNC]

After I became comfortable with TRX exercises, I experimented with a few jumping exercises. Don't do them that often or do that many reps. But prefer using the TRX than any type of box jump. Here are examples.

https://www.strengthspeedagility.com/trx-jump-training-for-explosive-power/

 

[Gloria]

Looks interesting. How heavy is the ball being thrown?

The smallest I have seen are 8 pounds. I don't know how heavy his is though.

 

[W8N2SKI]

I may have found someone. We had a good chat this morning and I'm going to work with her on Tuesday morning. She's about 5 years out of school, studied kinesiology and sports science/exercise physiology. She's passed certification exams given by the National Strength and Conditioning Association and the National Academy of Sports Medicine, she's a former competitive swimmer and currently a professional body builder (drug-free). She's also very eager to learn about sport-specific training regimens including skiing (she works with a number of competitive figure skaters and hockey players). I'm pretty psyched. I hope it works out (pun intended).

 

[VickiK]

That sounds great, @W8N2SKI . Hope she's as curious and adventurous as you are in creating solid workouts. There's a ton of info and links to more info on this site. Be safe and have fun!

 

[Gloria]

I may have found someone. We had a good chat this morning and I'm going to work with her on Tuesday morning. She's about 5 years out of school, studied kinesiology and sports science/exercise physiology. She's passed certification exams given by the National Strength and Conditioning Association and the National Academy of Sports Medicine, she's a former competitive swimmer and currently a professional body builder (drug-free). She's also very eager to learn about sport-specific training regimens including skiing (she works with a number of competitive figure skaters and hockey players). I'm pretty psyched. I hope it works out (pun intended).

That's awsome, she sounds perfect. There really isn't any remarkable difference between strength and conditioning for hockey than there is for skiing so she definitely has the right experience. Work hard, have fun.

 

[VickiK]

The smallest I have seen are 8 pounds. I don't know how heavy his is though.

Seems like it's 20 lbs. There's a blurb that pops up later in the video, and his target board is 9'.

 

[bounceswoosh]

I may have found someone. We had a good chat this morning and I'm going to work with her on Tuesday morning. She's about 5 years out of school, studied kinesiology and sports science/exercise physiology. She's passed certification exams given by the National Strength and Conditioning Association and the National Academy of Sports Medicine, she's a former competitive swimmer and currently a professional body builder (drug-free). She's also very eager to learn about sport-specific training regimens including skiing (she works with a number of competitive figure skaters and hockey players). I'm pretty psyched. I hope it works out (pun intended).

Sounds perfect - very promising.

 

[Gloria]

Seems like it's 20 lbs. There's a blurb that pops up later in the video, and his target board is 9'.

There is no set weight or height. It depends on your skill level. They are not easy especially the catch so throwing lower with a lighter ball is best to begin with. They are my nemesis, I struggle with them.