Hitting the Slopes Strong & Injury Free

Ski and snowboard season is upon us! The beginning of the season is usually extremely thrilling, but there is sometimes some dread associated with that first time up. You may be thinking "how long will my legs last", "will I be able to move the day after", "will I have the reaction time needed to avoid disaster", "will we go home early"? These thoughts have certainly gone through my mind before the first session of the season.

However, for me, there was something different this year. Ski season came a little earlier this year and we aggressively hit the slopes at the first opportunity. My legs felt great, I didn't collapse with every turn, I lasted most of the day (my endurance could've been better), and, best of all, the next day I felt nothing! So what happened? Plain and simple, I was in really good shape. And you can be too.

How do you make your first day feel as good as the last? Below are some great exercises that I strongly recommend performing to reach peak ski performance:

For a good warm-up, perform 6-8 on each side:

• Knee to chest hugs
• Straight leg marches
• Deep lunges with a torso twist
• Straight leg crossover stretch
• Cross-behind lunges (curtsy movement)
• Overhead squats (20-30X)

For prehabilitation (injury prevention):

• Single leg glute bridges - lay on back with one knee bent & foot flat on the floor, push through foot to raise hips off the floor
• Banded sidestepping - place band around ankles and step sideways in athletic position
• Banded hip turnouts - place band around knees, maintain athletic position, rotate one knee out and in, working the rotational muscles of the hips
• Single leg stance alphabet - balance on one leg, hold other leg out straight & write each letter of the alphabet while maintaining stability

For a good strength base, perform 2-3 sets of 8-12 reps with a challenging weight:

• Rear foot elevated split squat (elevated lunges) - lay rear foot on a bench, front foot flat on the floor in front, bend front knee dropping rear knee low enough to touch the floor
• Single leg Romanian dead lift - maintain good posture & slight bend in standing leg, hinge over at the hips to parallel creating a "T" position, engage glutes & hamstrings to return to start
• Push-ups - do not allow hips to sag throughout the movement
• Inverted rows - hanging under a barbell fixed at hip height, pull chest up to the bar and slowly lower
• Pull-ups - hang under a pull-up bar with arms completely extended, pull chin up to the bar and slowly lower
• Side lunges - step sideways into a side lunge, lowering back and deep into your hip, side leg should be stretched straight, push forcefully through a flat foot to return to start
• Ball bridges & bridge curls - lie on back, place heels on a physioball, knees bent to 90 degree angle, engage glutes and hamstrings to lift hips off the floor; for the curls, leave hips elevated and roll the ball in and out
• Tall planks w/ hip extension - holding in a push-up position, keep hips level while extending one leg up off the floor
• Crossover mountain climbers - maintaining a push-up position as above, pull one knee up to opposite elbow, alternating with the other leg

For power development, perform 2-3 sets of 6-8 reps:

• Linear rapid response plyometrics - quickly jump forward/back over a small line, stay on the balls of your feet; this can be done one leg at a time
• Lateral rapid response plyometrics - as above, but move side to side; this can be done one leg at a time
• Lateral hurdle hops - jump quickly side to side over a hurdle about knee height, stay on the balls of your feet and land softly
• Lunge jumps - one foot forward, one foot back, push evenly off of each foot to launch yourself vertically, switch legs in the air

Perform this whole workout, progressing from 2 sets to 3, and from the lower reps to the highest. Keep the intensity high, moving very quickly from one exercise to the next. Maintain perfect technique throughout.

I guarantee that if you stick with this workout for 3-4 weeks prior to your first time up to the mountain and then keep performing it throughout the season, you will avoid injuries, prevent the dreaded day-after stiffness, and will be able to ski harder and longer than before. I also recommend that you contact me for a personalized program that is best suited for your individual needs and goals at megan@dahlmanelite.com. Have fun out there and make this your best season ever!

Nutrition: Maneuvering Through Your Day

The 10 rules listed in my previous post (adapted from Precision Nutrition) sound all fine and dandy, but how does this relate to the real world? When it comes down to it, eating correctly comes down to practical, split-moment decisions. You may have these rules in your back pocket, but if you don't have a plan throughout your day, you will have moments when you won't know what to do and instantly revert back to your old ways. So here are some tips to get you through your day:

• Wake up and start thinking about what you're going to eat first. Many people don't "feel" like eating first thing, but you must. Not a big breakfast, but you HAVE to eat. Quickly scramble a couple egg whites, throw on some salsa, onions, avacado, grab a banana and you're good to go. Or if you're in a hurry, hard boil a bunch of eggs the night before and have 2 egg whites, and 1 whole egg, plus the banana or another piece of fruit. Don't be tempted by the granola bar. It may sound healthy, but it's processed and not the best option.
• If you're really strapped for time first thing in the morning, run through McDonald's (yes, hear me out) and get an Egg McMuffin (2 for the guys). Take the muffin part off and you have a couple eggs with some lean meat and a little cheese. Really not that bad. Just don't do it all the time.
• Pack a snack. You need to eat every 2-3 hours and it won't happen if you don't have anything available. Fill a sandwich bag with some almonds, grab a couple string cheeses, 1 or 2 apples, some carrot sticks and you'll be geared up for the day. You can eat the same thing mid-morning and afternoon. A small smoothie is another good snack.
• Pack a good lunch. Fill a Tupperware type container with lots of leafy greens and other veggies, a cooked chicken breast, can of tuna, or piece of fish, and some nuts. Put a vinegairette-type dressing in another small container and presto! perfect lunch. It would be good to eat another piece of fruit with it.
• Eating out for lunch? Check the menu to the restaurant before you go. Choose a salad or veggie-centric entree with some lean protein. Grilled meat is what you need to look for. Opt for the vinegairette style dressing again. Stay away from anything that says "ranch", "bacon", "cobb", or "caesar". These are tasty options, but you'd probably be better off just getting a huge cheeseburger.
• Your afternoon snack should already be ready to go from earlier.
• If you workout after work, have a protein shake or peanut butter and jelly sandwich ready to eat immediately after your workout session. You have to replenish as soon as possible otherwise you won't benefit as much from all your hard work.
• Dinner is usually where people do the best. Eat a well-rounded meal with lean meat, veggies, and some whole grains (only if you just worked out). Skip the bread or roll...you don't need it, and trust me when I say you won't miss it. Only eat what's on your plate. Don't go back for seconds!
• An evening snack is fine, but don't ruin all your hard work now. Have a LITTLE BIT of light ice cream or frozen yogurt, a piece of dark chocolate, another piece of fruit or yogurt with some flaxseed and nuts. A lot of people get to this time of day realizing they did really well throughout the day, so they eat whatever they want. RESIST, PEOPLE!!

Eating clean and healthy is not as hard as it seems, it just requires a little preparation and forethought. Plan ahead and stay on course, and you'll benefit greatly!