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Ski Conditioning with Professional Skier Ian Deans

Activities by the lakes, rivers, and in the mountains are local favorites for people in the PNW, but as it always does, summer is over along with the majority of outdoor activities we all enjoy. For me, the transition out of summer is painful.  Fall comes to quick each year and puts a damper on my bike rides, tee times, and early-morning water ski sessions. I start to get fed up with the lack of sunlight and wish it could be Mid July again.

This time of year is when I’m usually putting on an extra layer for a hike or a thicker set of mountain bike gloves before I climb up Tiger Mountain that I remember skiing is only a few weeks away. All of a sudden, the weather can’t change fast enough and I find myself counting each minute until opening day at the hill. I replace my golf clubs with my skis and look up where the next Warren Miller film is playing.

 

I try to not get excited so early, but I can’t help it. I grew up skiing every single weekend. When the snow was good I may have even snuck a few Friday’s in there too (shhh). I was hooked at a young age and what used to be a hobby that my family and I enjoyed, has naturally progressed into my lifestyle and livelihood. I started racing in 5th grade and have never looked back. This year will be my 6th year competing at the highest level in ski racing, the World Cup Tour; all while representing Canada (insert typical “Canadian-isms” here). I spend my winters traveling and racing around North America, Europe, and even some parts of Asia. I take a lot of pride in my profession; I work hard and train even harder to attain my dreams and aspirations, especially when there is a significant milestone event upcoming that all professional athletes have bookmarked, The Olympics.

While I’ve truly been training for this winter since the last one ended, I know a lot of people between seasons switch gears completely. Regardless of what gear you may be in, my hopes are that everyone enjoys their time in the mountains this winter. To help, I’ve compiled a list of 5 exercises that will get you ready to ride as soon as those lifts start turning:

1: Squats – It’s important to get those buns of steel ready for the load that skiing puts through your hips. Your glutes are in charge of that job, so by targeting them we are going to add control and ease to your turns.

 

Sets: 3   |   Reps: 15

Pro Tip: Unhinge your hips and push them as far as you can behind you. While keeping the weight through your heels, squat down until your legs are at 90 degrees

 

 

2: Lateral Box Jump – To add power to the turns, we need to add some pop to the routine. This will give you the agility you need to get the job done, especially if you are into those bumps!

Sets: 3   |   Reps: 20 jumps

Pro Tip: Grab a 12-18” box and stand at 90 degrees. Bend your knees, jump sideways onto the top. Make sure you land quietly. Then jump off the other side. Repeat with a QUICK tempo.

 

 

3: Glute Bridges – A little more glute work never hurt anyone. This should be more of a controlled movement and can be viewed as a stability/ core exercise!

Sets: 3   |  Reps: 15

Pro Tip: Lay on your back with knees bent and feet flat on the ground. Push your hips towards the roof until there is a straight line from your shoulders to your knees. Hold for 3 seconds and repeat!

 

 

4: Russian Twists – In each turn, our shoulder should remain facing downhill while our hips and legs rotate underneath us. This “separation” is what gives us control on our edges throughout the turn. These will help with that!

Sets: 3   |   Reps: 15

Pro Tips: Sit in a “V” position with your feet extended in front and your upper body leaning back slightly. Rotate your shoulders and touch the ground with the opposite hand, but make sure your feet stay straight!

 

 

5: Lunges – Generally when people ski, they tend to lean back. Hopefully we can fix that by hitting the glutes when doing squats, but if you find yourself fatigued, you’ll want to have some quad and hamstring strength to depend on when you are leaning into the “back seat”

Sets: 3   |    Reps: 10 each leg 

Pro Tip: Take a comfortable split stance with one foot in front of the other. Without leaning forward, drop your hips until your back knee touches the ground.

Do as much or as little as you can. My hopes are that you will be that person that asks everyone else to do one more run. Enjoy the snow.

Ian Deans

Canada Ski Team

IRG Exercise Specialist

Categories: IRG News & stuff, News, Wellness
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Posted on October 5, 2017

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Ski Conditioning with Professional Skier Ian Deans

Activities by the lakes, rivers, and in the mountains are local favorites for people in the PNW, but as it always does, summer is over along with the majority of outdoor activities we all enjoy. For me, the transition out of summer is painful.  Fall comes to quick each year and puts a damper on my bike rides, tee times, and early-morning water ski sessions. I start to get fed up with the lack of sunlight and wish it could be Mid July again.

This time of year is when I’m usually putting on an extra layer for a hike or a thicker set of mountain bike gloves before I climb up Tiger Mountain that I remember skiing is only a few weeks away. All of a sudden, the weather can’t change fast enough and I find myself counting each minute until opening day at the hill. I replace my golf clubs with my skis and look up where the next Warren Miller film is playing.

 

I try to not get excited so early, but I can’t help it. I grew up skiing every single weekend. When the snow was good I may have even snuck a few Friday’s in there too (shhh). I was hooked at a young age and what used to be a hobby that my family and I enjoyed, has naturally progressed into my lifestyle and livelihood. I started racing in 5th grade and have never looked back. This year will be my 6th year competing at the highest level in ski racing, the World Cup Tour; all while representing Canada (insert typical “Canadian-isms” here). I spend my winters traveling and racing around North America, Europe, and even some parts of Asia. I take a lot of pride in my profession; I work hard and train even harder to attain my dreams and aspirations, especially when there is a significant milestone event upcoming that all professional athletes have bookmarked, The Olympics.

While I’ve truly been training for this winter since the last one ended, I know a lot of people between seasons switch gears completely. Regardless of what gear you may be in, my hopes are that everyone enjoys their time in the mountains this winter. To help, I’ve compiled a list of 5 exercises that will get you ready to ride as soon as those lifts start turning:

1: Squats – It’s important to get those buns of steel ready for the load that skiing puts through your hips. Your glutes are in charge of that job, so by targeting them we are going to add control and ease to your turns.

 

Sets: 3   |   Reps: 15

Pro Tip: Unhinge your hips and push them as far as you can behind you. While keeping the weight through your heels, squat down until your legs are at 90 degrees

 

 

2: Lateral Box Jump – To add power to the turns, we need to add some pop to the routine. This will give you the agility you need to get the job done, especially if you are into those bumps!

Sets: 3   |   Reps: 20 jumps

Pro Tip: Grab a 12-18” box and stand at 90 degrees. Bend your knees, jump sideways onto the top. Make sure you land quietly. Then jump off the other side. Repeat with a QUICK tempo.

 

 

3: Glute Bridges – A little more glute work never hurt anyone. This should be more of a controlled movement and can be viewed as a stability/ core exercise!

Sets: 3   |  Reps: 15

Pro Tip: Lay on your back with knees bent and feet flat on the ground. Push your hips towards the roof until there is a straight line from your shoulders to your knees. Hold for 3 seconds and repeat!

 

 

4: Russian Twists – In each turn, our shoulder should remain facing downhill while our hips and legs rotate underneath us. This “separation” is what gives us control on our edges throughout the turn. These will help with that!

Sets: 3   |   Reps: 15

Pro Tips: Sit in a “V” position with your feet extended in front and your upper body leaning back slightly. Rotate your shoulders and touch the ground with the opposite hand, but make sure your feet stay straight!

 

 

5: Lunges – Generally when people ski, they tend to lean back. Hopefully we can fix that by hitting the glutes when doing squats, but if you find yourself fatigued, you’ll want to have some quad and hamstring strength to depend on when you are leaning into the “back seat”

Sets: 3   |    Reps: 10 each leg 

Pro Tip: Take a comfortable split stance with one foot in front of the other. Without leaning forward, drop your hips until your back knee touches the ground.

Do as much or as little as you can. My hopes are that you will be that person that asks everyone else to do one more run. Enjoy the snow.

Ian Deans

Canada Ski Team

IRG Exercise Specialist

Categories: IRG News & stuff, News, Wellness
Tagged In:
Posted on October 5, 2017

Upcoming Events & Classes

See More Events

Physical Therapist Tips

The average golfer has spent countless hours at the driving range over the years, seeking to refine technique only to become frustrated, as they seemingly take one step forward and then two steps back. Many times we are …

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