Mark S. Perry of Mt Pleasant, SC is a former Alpine Ski racer and St. Michael’s College Ski Team Alum and Captain. In the following article, Mark S. Perry discusses the training regimens that come with competitive skiing to build strength, endurance, and agility.
There’s a chill in the air and the leaves are starting to change color, which can only mean one thing: colder weather is upon us! While there might not be any snow yet, it’s coming soon, and that means it’s time to start thinking about winter sports.
Mark S. Perry Explains More on Alpine Skiing
Since its inception in the 1850s, alpine skiing, or downhill skiing, has captured the hearts of countless adventurers seeking the ultimate winter rush. Picture this: skis strapped to eager feet, hurtling down a snow-laden mountain or an expertly sculpted slope, adrenaline surging in pursuit of speed and precision. This exhilarating sport, born from a pursuit of challenge and thrill, continues to redefine the winter experience for enthusiasts around the world.
Mark S. Perry of Mt Pleasant, SC explains that many historians believe it originated in colder, snowy regions such as Russia, Finland, and parts of Scandinavia. Since then, it has only grown in popularity, with world class ski resorts now located all around the world.
Why it’s Important to Train
Alpine skiing is a great workout because it works many different parts of the body, including the abdominal muscles, glutes, quads, hamstrings, feet, ankles, biceps, and triceps. Like any form of exercise, though, any person can seriously injure themselves if they’re not adequately prepared.
Mark S. Perry of Mt Pleasant, SC says that training for alpine skiing allows the muscles to get stronger and handle more stress as they’re used. Without training, someone is more likely to experience:
- Muscle strains
- Torn ligaments
- Broken bones
By taking the time to warm up the muscles and train properly, these are less likely to occur.
How to Build Strength, Endurance, and Agility
Mark S. Perry of Mt Pleasant, SC remarks some of the best ways to build up strength, endurance, and agility for alpine skiing:
Warm-Up
Mark S. Perry says that before starting anything, be sure to warm-up. Start off with 5 to 10 minutes of easy cardio, such as jumping jacks or a light jog. This gets the muscles prepped and ready to start working!
Build Up Strength in the Glutes and Quads
Mark S. Perry of Mt Pleasant, SC notes that the legs will be doing most of the work when skiing, so it’s important to make sure they’re in tip top shape. Focus on lunges and squats to build up these muscles. Some good exercises to start with include:
- Walking lunges
- Squat reverse lunge exercise
- Lateral ski jump exercises
- Nordic hamstring curls
All these exercises can be modified to make it slightly easier if needed. Take smaller steps when lunging or don’t squat as low.
Increase Endurance
For avid alpine skiers like Mark S. Perry of Mt Pleasant, SC, the allure lies in a full day of non-stop action on the slopes. Quitting early is simply out of the question. The key to this stamina? Endurance—a trait that can be cultivated through targeted exercises, particularly heart-pounding cardio workouts. Picture the rush of taking part in invigorating activities that keep the heart pounding, ensuring that you conquer the slopes with unparalleled vitality. Here’s how you can really take it to the next level:
- Stair climber machine
- Elliptical machine
- Running (outdoors or on a treadmill)
Mark S. Perry of Mt Pleasant, SC says to try doing these cardio exercises for 20 to 45 minutes, enough to get the heart pumping so that the muscle will get stronger.
Don’t Forget Agility and Flexibility
In the dynamic world of skiing, agility reigns supreme—a harmonious blend of swiftness and grace that sets the best apart from the rest. Surprisingly, one doesn’t even need skis to hone this vital skill.
The exercises that follow promise to enhance one’s fleetness, ensuring skiers can navigate the slopes with unparalleled finesse and speed.
- Tuck jumps
- Speed ladders
- Fast feet exercises
Agility is the least thought-of skill when it comes to alpine skiing, but it’s certainly just as important as both strength and endurance.
Alpine Skiing Exercise Schedule
Mark S. Perry of Mt Pleasant, SC explains that a lot of ski experts and trainers suggest training for about six to eight weeks as the season approaches. This allows enough time for the body to adjust to the exercises and develops muscle memory for when the times comes to actually hit the slopes.
Try to do the above exercises two to three times each week so that the strength, endurance, and agility are adequately built up. Skipping weeks at a time is likely to result in the loss of muscle memory and development; however, be sure to take rest days too. Going too hard too often is certainly going to result in injury or fatigue.
Mark S. Perry says that if a person feels like they need to do something on their rest day, a light yoga or Pilates session is a good way to recharge while going easy on the body.
