The final step in Ted Ligety and the U.S. Ski Team's work out plan will increase your explosiveness.
Now that you're six weeks into Ted Ligety and the U.S. Ski Team's pre-season workout plan you should be feeling strong fit, and ready to ski. The last step in the program is overhead medicine ball throws, which Ted and the rest of the team call the "man or mouse" drill.
Feeling strong yet? The fifth move in Ted Ligety and the U.S. Ski Team's training program is back extension holds, which keep you strong and stable.
Ski season is getting closer, so at this point you should be working to up your endurance. This week's exercise, back extension holds work your lower back, hamstrings, and glutes. Alex Moore, Strength and Condition Coach for the Ski Teams says that this exercise builds endurance in the muscles of the posterior chain, which have such a vital stabilizing role in skiing. That means you'll be able to ski longer, harder and more smoothly. Moore says to try to hold them for 60-90 seconds, and, if you're really looking for a challenge, you can hold a weight.
We're more than halfway through Ted's training program. This week he's focusing on glute-hamstring raises, which work the whole back of your leg.
The fourth step in Ted Ligety's training programs is glute-hamstring raises. Alex Moore, his coach says this challenging move builds strength in the entire chain of muscles that run down the backs of your leg. It's particularly good for the hamstrings, which help prevent ACL injuries. If the exercise is too hard at first try hamstring curls, and if you're really strong, try them with weight.
Acceleration training is helping skiers, including members of the U.S. Ski Team, grow stronger and more coordinated. Here is where you can try it.
Strength, balance, and coordination are all integral parts of ski conditioning. When you stand on or hold onto the vibrating platform of the Power Plate—the centerpiece of a new fitness trend called acceleration training—minute oscillations trigger your muscles to contract up to 50 times per second. Incorporate stretches and dynamic exercises to further increase your muscles’ workload. Suddenly, two sets of 10 squats feels like three sets of 20. “We use Power Plate training for skiers, including members of the U.S.