Off-Season Training

Off Season Training

One of the most important attributes of the successful ski racer is a high degree explosive power and leg strength. Power or explosive strength is the product of force and speed. Research conducted at the Olympic Training Centers has shown that the ability to "explode" in athletically is closely related to sprinting and jumping ability. This relationship, in part, allows us to conclude that the techniques that create better sprinters - heavy and brief resistance exercises combined with speed development and plyometric workouts at the appropriate time - will also create better explosive sport performance.

Off-season training

Active rest
Following a long competitive season, it is appropriate for athletes to have an active recovery period lasting from one to two weeks up to one month. This time allows injuries to heal and the athlete to regain mental focus by engaging in structured and unstructured sports and activities different from the primary athletic endeavor.

Phase I (base training)
After the active rest period, athletes should begin conditioning for the next competitive season. Aerobic conditioning to create an endurance base and reduce body fat is one important component of this phase of training. Bicycling, jogging swimming and games such as basketball, soccer and racquetball can be used to build up this aerobic base and decrease percentage of body fat. For individuals with low levels of body fat, sprint intervals and hill running are good conditioning activities that should begin gradually and build in an incremental manner. However, is important to remember the emphasis during this first phase of training should be on development of an aerobic base and not anaerobic conditioning.

Additionally, post-pubescent athletes should use resistance training to build muscular endurance and mass for the upper and lower body. Two to three upper and lower body workouts per week can develop strength and increase muscle mass and endurance. Good exercises for strength development are the hang or power clean, squat, leg press, hamstring curl, shoulder shrug, bench press, lat pulldown, and rowing. Abdominal exercises should be included. During this early phase of conditioning, use lighter weights (60-70 percent of 1 Repetition maximums -1RM) for up to 15 repetitions with maximal rest periods under two to three minutes between sets.

After approximately four weeks of this type of training, the athlete can begin increasing the intensity of the training. For less fit athletes, activities such as running, biking and games should be continued at least three or more times per week for between 30 and 60 minutes per session. Athletes with better fitness levels need employ these types of aerobic conditioning two to three times per week, and begin engaging in sprint workouts lasting 20-30 minutes, one to two times per week.

After four weeks of base strength workouts, medium volume strength conditioning for the upper and lower body can be performed two to three time per week following sprint workouts; employ three to five sets of 8-12 reps per exercise of the previous exercises. Not more than two to three minutes rest should be allowed between sets. During this period, sports-specific training should be kept to a minimum so the athlete can focus on general conditioning.

Phase II (strength & speed development)
During this phase of training athletes should begin adding interval workouts to their strength and sprint conditioning. Up to two interval workouts per week, each lasting approximately one hour, with the emphasis on improving speed should be employed. Sprint intervals of 5-10 seconds with rest intervals of 30-60 seconds will develop better acceleration, agility and speed skills.

During this strength and speed development phase of training, the resistance training program should emphasize strength development. Multi-joint exercises such as the power clean, squat, front squat, bent leg dead lift push jerk, lunge, step-up, bench press, lat pulldown and abdominal exercises form the core movements for the workout. Arrange three strength training workouts per week to consist of a heavy (85% 1RM), medium and light (70% 1RM) workouts. Use three to five sets of each exercise with between 5 (heavy) 8 (medium) and 10 (light) repetitions adjusting the weight accordingly.

Phase III (power development)
Fully mature athletes, who also possess an adequate strength base, can progress on to the final phase of off-season training: power development and plyometric training. Prepubescent and athletes who cannot squat at least 1.5 times their body weight for five or more repetitions, should continue to work on their strength base by repeating the strength training program outlined previously.

During this power development phase, the volume of training decreases while the intensity increases. Sport-specific training increases focusing on technique and skill acquisition. Resistance workouts decrease from three to two per week. Similarly, the number of resistance exercises decreases so that only the most basic lifts are included: power clean, squat, push jerk and bench press for 3 to 5 sets of 2 to 6 repetitions at 75%-95% of the 1RM. Additional, torso exercises for the abdominal and lower back muscles should be supplemented as well.

Incorporate any plyometric exercises at the beginning of a sprint workout or before weight training twice a week. These workouts are short and intense, lasting not more than thirty minutes including all rest intervals. Because the goal of these workouts is to train the central nervous system to activate the muscles explosively these are not to be viewed as conditioning workouts. They should never be done if the athlete is fatigued from a previous workout. It is important that plyometric exercises mimic - a ski specific range of motion and technique if possible. These exercises should always be performed on soft surfaces such as grass or a cushioned floor.

The above model of a strength and conditioning program to enhance explosive power is a periodized plan that focuses on off-season training for post-pubescent athletes. The use of resistance training techniques requires planning and supervision, regardless of an athletes age. Resistance training for pre-pubescent athletes requires special attention. In its simplest form it should consist of body resistance type exercises: pull-ups, push-ups, dips, body weight squats, some etc. Under proper supervision, the pre-pubescent athlete can begin weight resistance training but the work should focus on only high volume low intensity (low weight, high repetition) work with a demanding proper technique.

We strongly suggest body weight strength training and free-weight movements. Free weights have the advantage over machine-oriented workouts because free weights employ more muscle groups, greater balance and improved coordination than do single-joint machines. Free weight movements, therefore, have greater transfer of strength gains to the multi-movement needs of the ski athlete.