Brains
Preseason Conditioning
Ski season will be here before you know it. You must be in top physical condition to maximize your enjoyment and performance on the mountain. But not just any condition; you need to be in ski shape specifically.
The best way to get in ski shape is to go skiing. However, even if you’ve been mountain biking and surfing all summer, your legs aren’t ready for opening day. To get your legs in mid-season form for those early season days, consider adding the “Leg Blaster” to your fitness routine.
What is the Leg Blaster?
The Leg Blaster is a dryland training regimen that prepares your legs for what they will experience on the mountain. Skiing and snowboarding are unique in that you constantly decelerate yourself while making turns down the mountain. This absorption of force is called eccentric strength. The Leg Blaster works explicitly on this eccentric strength.
The Leg Blaster is simple to implement because it uses no equipment, contains only four moves, and can be done relatively quickly. Just because it is simple doesn’t mean it’s easy; even though it is short, that doesn’t mean you won’t be sore.
How do you do it?
There are two versions of the Leg Blaster routine: the “Mini” and the “Full.”
Mini Leg Blaster
- 10 Bodyweight Squats
- 10 Alternating Forward Lunges
- 10 Alternating Jump Lunges
- 5 Jump Squats
Full Leg Blaster
- 20 Bodyweight Squats
- 20 Alternating Forward Lunges
- 20 Alternating Jump Lunges
- 10 Jump Squats
See the video below for a demonstration.
Implementation
Follow this six-week schedule to overload your muscles progressively. You will eventually get up to doing five full Leg Blasters. Do the Leg Blaster three times a week with at least one day of rest between sessions. If you don’t have six weeks before the season launches, start at the beginning and get as far as you can. Don’t forget to warm up.
Week 1: 4-6 Mini Leg Blasters, 30 seconds rest between efforts
Week 2: 2 Full Leg Blasters, 2 Mini Leg Blasters, 30 seconds rest between efforts
Week 3: 2 Full Leg Blasters, 4 Mini Leg Blasters, 30 seconds rest between efforts
Week 4: 3 Full Leg Blasters, 2 Mini Leg Blasters, 30 seconds rest between efforts
Week 5: 4 Full Leg Blasters, 2 Mini Leg Blasters, 30 seconds rest between efforts
Week 6: 5 Full Leg Blasters, 30 seconds rest between efforts
Maintenance: Repeat Week 6 two times per week.
Get motivated, train hard, and prepare to crush your first day on the snow.
*Remember to consult your doctor before engaging in any exercise program.
