Wall sits are good for hamstrings and quads

A wall sit is an isometric exercise.  Doing a wall sit only takes a few minutes, but when done consistently there are benefits for hamstrings and quads.  The best approach is to do a wall sit during pre-season for a minute every day, or a couple wall sits every few days.  How long you can hold a wall sit will make it clearer whether or not you need to work on strengthening the muscles that are involved.  Strong hamstrings help to support knees.

Depending on where and when I do a wall sit, sometimes it's easier to slide all the way to the floor when done instead of trying to stand back up.  I prefer to do wall sits where I can reach something for support when standing up.

The last couple of links include video clips.

Muscles Used During Wall Sits
https://healthyliving.azcentral.com/muscles-used-during-wall-sits-3749.html
A text explanation of how wall sits help hamstrings, quads, and potentially adductors, all at the same time

Introduction on how to do wall sits
https://www.wikihow.com/Do-Wall-Sits

Wall Sit Benefits
https://theworkoutdigest.com/wall-sit-benefits/

7-Minute Workout based on HIIT to do anywhere

Back in 2013, the NY Times wrote up a 7-Minute Workout and it proved to be quite popular.  The basic premise is that the workout uses HIIT to achieve maximum results in a short amount of time.  HIIT stands for High Intensity Interval Training and has been researched a reasonable amount in recent years.  The NY Times article was inspired by an article with the title "High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment" from the Amer. College of Sports Medicine's Health and Fitness Journal.  My personal trainer suggested I give it a try during a training session about a year after I completed physical therapy for knee rehab.  After that I found a free app that makes it easy to do the workout, especially when I am traveling.  All that's needed is a little space, a towel, and an appropriate chair.

https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

When I first started doing the 7-Minute Workout, I was in decent shape but I wasn't ready for 30 seconds for some of the exercises.  I did what I could, and then took a longer rest until it was time for the next exercise.  I felt it was more important to maintain good form than worry about the number of reps.  For instance, I started with about 8 pushups at a slow pace.  Once I got into better shape, I started doing 10-15 pushups in the 30 seconds.  When I'm in good shape, I can do 20 pushups.

Possible progression from easy to harder:

1. Very slow, stopping before 30 sec up if needed, complete rest for 10 sec
2. Slow and steady, continue for 30 sec, complete rest for 10 sec
3. Normal pace for 30 sec, simpler versions for a few exercises, complete rest for 10 sec
4. Normal pace for 30 sec, good form for all exercises, complete rest for 10 sec
5. Normal pace for 30 sec, good form for all exercises, active rest for 10 sec

This video demonstrates the entire 7-Minute Workout.  She gives good explanations.  In this case, active rest is used instead of complete rest.  She does exercises that rely on upper body strength the easier way.  For instance pushups or the plank from her elbows.

Importance of hips when you want to dance on the slopes

After doing ski conditioning for a while and exploring ideas online and with my personal trainer, a few exercises stand out as part of almost any routine.  Most people know that lunges and squats are useful.  One objective is to work on the glutes, which turns out to be how to have stronger hips.  Bridge exercises are a good way to strengthen hamstrings, which are important for supporting knees.  For core strength, a plank with good form is a fundamental exercise.

For this set of seven ski conditioning exercises related to hip strength, resistance bands are used to increase the difficulty.

September 2017 Denver Post - includes 4 min video of seven exercises

Preseason ski conditioning work out

If someone tells you that strong quads are the basis for good skiing, show them what an orthopedic surgeon at the well known Steadman Clinic in Vail, CO has to say.

“We’re finding more and more that we think strengthening of the hip muscles is as important as anything,” said Dr. Tom Hackett, an orthopedic surgeon at the Steadman Clinic in Vail who has worked with hundreds of U.S. Ski Team athletes. “I watch people in the gym getting ready for the ski season — all they’re working on is their quads. That’s obviously important, too, but we really have found that the control over your leg that prevents knee injuries is coming from the hip. So more and more, we’re really trying to encourage our patients to work on strengthening the hips.”

Strong adductor muscles are good for skiing and mountain biking

Recently I did a little downhill mountain biking for the very first time.  It was a 1-day workshop for women at Massanutten in northern VA, which added lift-served mountain biking a few years ago.  Turns out that in a bike park, you spend pretty much the entire time on the bike going downhill while standing on the pedals.  What little uphill there is does not require sitting on the seat, which is kept low so that it's out of the way.  Learned a lot from the two instructors that worked with the group of ten women, which included a few novices.

The muscle that didn't appreciate the extra work was the adductor muscle that goes to just above my  knee that is missing an ACL.  When I did the knee rehab, working on adductors and abductors went together with hamstring exercises.  Those muscles are also important for downhill skiing.  While my MCL was healing after the knee injury, it was obvious whether or not it was too soon for these exercises because there would be pain.  I would wait another week before trying again.  In my case, it took about three months for complete healing.

Adductor exercises are easy to do at home.  Take a look at the videos for an introduction.  When I was doing formal physical therapy, I learned how to do all of them at some point.

Using a soft ball to strengthen adductors

Two knee exercises using a resistance band

Eccentric exercise for adductors

Inner thigh exercises to strengthen adductor and groin muscles

A few TRX lunges

The lunge is often part a ski conditioning workout to strengthen legs.  One reason is that lunges strengthen hamstrings, which provide important support for knees.  Having strong hamstring is especially important for people who are missing an ACL.

Here are a few TRX lunges.  When I started knee rehab several years ago (not a skiing injury), I was not that good at lunges.  I found that doing them with the TRX provided just enough extra support that I was more comfortable going deeper on a lunge.  Definitely appreciated the TRX when starting side lunges.  When my personal trainer introduced the suspended lunge, I was happy to find that I was strong enough for such a 1-leg exercise.

The link below goes to a webpage with a video of four types of TRX lunges:
TRX Lunges: side, back, balance, crossing balance

TRX crossing balance lunge

TRX suspended lunge

Ski conditioning 20-min workout with kettle bells, TRX

This is an example of an intense 20 min workout.  Not sure I would ever do the entire workout, which includes 3 reps for each series.  Might do 2 reps though.  More interested in the components selected.  Starts with strength work with kettle bells, then a few TRX exercises, then a leg blaster series of squats and lunges (25, 25, 25, 25).  I remember doing the leg blaster for a few weeks with the TRX with my personal trainer a couple years ago.

TRX with a ski conditioning focus

When I first started using the TRX, it was fall.  I was most interested in exercises that were directly related to ski conditioning.  There are probably thousands of videos online involving the TRX.  These are a few that helped me get a feel for the advantages of using a TRX.  Ski conditioning should include working on strength, flexibility, balance, power, and cardio.  With the TRX, it's easy to do exercises that cover more than one aspect at the same time.

The first video is how the TRX is usually set up in a gym.  The other two show how the TRX can be used with the door anchor.

Examples of squats, lunges, adding power

Strengthening hamstrings

Learning or improving squats

BOSU basics for ski conditioning

The first item I bought to use at home for knee rehab in 2012 was a BOSU®.  The BOSU is a half-dome balance trainer that can be found in many fitness centers.  I was using one for physical therapy pretty early in the process.  The key use then was to improve 1-leg balance for the injured leg.  Later on, I learned that there are lots of exercises using a BOSU that are good for skiing.

The following exercises were put together for a National Ski Patrol meeting several years ago.  As she mentions, a few of them are easy to do when watching TV.  Improving balance doesn't really take that much effort if you spend 5-10 min a day doing something.

Getting started, a little pre-season exercise is better than none

Once the leaves start turning color in the mountains in September, it's a good time for North American skiers to start thinking about pre-season conditioning.  Especially true for beginners or intermediates who want to up their game in the upcoming winter.  For older advanced skiers, working on fitness during the off season can help prevent injuries on the slopes.  Most trainers recommend spending at least six weeks, if not 8-12, building up leg strength, core strength, balance, and flexibility.

It can be daunting to think about a full workout.  Why not start with a few exercises?  Check out the video below created in Utah that covers three basic exercises that can help get key leg muscles ready for the slopes: jumping up/down steps, hamstring curls, squats.

To make the most of any exercise, make sure you are using the correct form.  Even more important if you have any issues with knees or hips.  The hamstring curl was one of the first exercises I did as part of knee rehab.  For squats, where your knees go in relation to your toes is critical.

Are you ready for ski season? Consider a fitness self-evaluation

Have you wondered how fit you are?  Would you like a clear sense of your weak areas?  How about a way to work to strengthen a weak area?  Here are a couple ways to do a self-evaluation of where you stand.  A couple months before your ski season starts is the best time to check out your status.  But it's never too late to check.

This fitness test is generic full body strength test.  It is a straight forward test based on six exercises.  A goal is given for each exercise, together with suggestions if the number of repetitions for the goal is too hard or too easy.  I can do a lot better on all of the exercises after 2.5 years of working out much more consistently all year round.  Could do most of them without too much extra effort after the first year.

Five of the exercises can be done at home if you own a stability ball (Swiss ball).

1. Single leg squat
2. Pushup
3. Side plank
4. Inverted row - requires a low bar
5. Single leg hip raise with back on stability ball
6. Stability ball plank

http://www.womenshealthmag.com/fitness/ultimate-fitness-test

Of course, the question you are really wondering about is whether or not you are ready for ski season?  Check out the self evaluation designed by Bumps for Boomers.  Bumps for Boomers is based in Aspen, CO.  Their focus is on skiers over 50 who want to keep skiing for another 20, 30 years or more.  You can check out how ready your legs, arms, and core are for common movements on the ski hill.  Takes about 20 minutes.  The emphasis is on areas related to common ski injuries, such as a knee or shoulder due to a fall.

Getting ski fit with TRX suspension system

After being introduced to the TRX suspension system by my personal trainer while rehabbing a knee a few years ago, it's become something I use with her, at home, and on trips when I drive from home.

Here's an example of harder exercises directly related to skiing that can be done with the TRX, outdoors or indoors.

http://www.skinet.com/ski/article/get-fit-suspension-workout

There are text descriptions for the following.  It's easy to find free videos of the individual exercises on YouTube.

• Hamstring Curl
• Side Plank
• Inverted Row (w/ hinge)
• Lunge
• Skaters
• Squat Jump

The article includes the following about hamstrings:
"The hamstrings are crucial in supporting the knee joint from the back side and act as primary restraints for anterior translation of the tibia on the femur (which happens when skiers get in the "back seat," often resulting in ACL tears.  Translation: Hammies stop your bones from slipping around, which stops you from wrecking your ACL."

I was using the TRX for hamstrings from the very beginning.  Strong hamstrings are important in general, but especially important when it comes to avoiding knee injuries.  This fall was the third pre-season using the TRX.  The hamstring curl, side plank, lunges (back, side) were included in some of my sessions with my personal trainer.  I've done those often enough to do them on my own as well.  The advantage of learning a new exercise with a personal trainer is that I can be sure my form is correct.