This off-snow TRX triplex will help you keep your conditioning edge, maximize your on-snow performance and minimize your risk of injury.
Although the snow is a bit "thin" in some resorts in the western US, and many TRX snow athletes are simply not getting enough on-snow riding, everyone can benefit from a little conditioning prep.
Fact 1: If you are not getting enough turns in, you need to condition off-snow. Fact 2: If you are riding to your heart’s content and the snow is epic… you need to condition off-snow!
So grab your TRX Suspension Trainer and perform 12 to 15 reps of each of the following exercises, for one to three sets, two to three times a week.
1. TRX Bilateral Squat to Traveling Power Squat Lateral traveling squats help snow athletes maintain muscular endurance and some anaerobic capability, not to mention body control and deceleration capability. These qualities result in better skill execution, ward off fatigue and lessen the likelihood of being injured because of premature fatigue. Build your leg endurance and power and cut through the on-snow day at full capacity. Run your reps quick, hard and precise with regard to landing capability, and you will realize full benefit and drive metabolic cost.
2. TRX Single Leg Lunge with Rotation Single leg lunges with rotation help to equalize strength, balance, landing capability and rotary movement on both sides of the body. SL lunges help an athlete avoid one side dominance, which leads to poor performance, low level skill execution and increased risk for injury. Equalized movement capability on both sides of the body is critical to high level output. Increased thoracic and lumbar mobility is another positive outcome and helps lessen back discomfort and injury potential.
3. TRX Pike with Runners Pike with runners help to maintain muscular endurance in the upper body, equalize movement on both sides of the body and develops the ever necessary core strength and stabilization ability for on snow training and play. Increased upper body strength from holding a strong plank position can even help one to get up from a fall, move around effectively with your poles when going to the lifts or powering out of a start gate.
You may not be on snow as much as you like this season but doing two to three sets of this triplex, at least two times per week, will go a long way in prepping you to maximize your next on-snow experience!
Douglas Brooks, MS, is the Director of Programming for both BOSU and RealRyder Cycling. The ex-Ironman triathlete is currently the Director of Athlete Conditioning for Sugar Bowl Ski Academy (www.sbacademy.org). In 2007, Douglas was inducted into the National Fitness Hall of Fame, and in 2008, he was honored by Can-Fit-Pro as the International Presenter of the Year. Coach Brooks is the author of eight books and is a Twist Sport Conditioning Senior Coach.