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Conditioning for Ski Season with Steven Nyman

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5 min read

Born and raised in Utah, Steven Nyman started skiing at 2 years old. Since then he progressed to win on every level all the way to becoming a three time World Cup winner, a 10x podium performer and becoming a 3x Olympian in 2006, 2010 and 2014.

Ski season is quickly approaching and we were able to catch up with Nyman to find out how he conditions for ski racing. Here is what he had to share:

Nyman's Workout

These are both high intensity workouts that can be done in 1-1.5 hours time, this allows the modern working person to get into the gym and hammer it out, get a good response and get in shape while maintaining a work schedule. This workout “style” (High Intensity) should be done at a max 3 times a week because it can break you down if you do too much of it.

I structure these workouts to rotate between upper and lower body so that there is little room for rest between exercises. I use medium to light weight during these circuits because of the decreased resting time. As you go through all the exercises, you should have a full fatigued body feeling. In between, challenge yourself with some sort of balance or coordination work (slackline, bosu ball, juggling, obstacle course…), this is the part of the workout that is really focused on skiing. Many of us get hurt near the end of a run when we are fatigued or tired.  This style of training is targeted on training you to maintain balance and focus under fatigue and reduce the risk of injury. After one set give it 5 minute rest and repeat.

FULL BODY

3 sets. 12 reps. Medium weight. Keep a fast pace throughout.

Squats
Pull-ups (Bodyweight only)
Ham Curls Prone
Bench
Single-Leg Squats x 10 reps each side
Dips (Bodyweight only)
Overhead Diagonal Lunges x 10 reps forward and back
Skull Crushers
Ham Curl Kneeling

*Balance in between rounds

CORE
3 sets. Keep a fast pace.

Side Plank Twist Hip Hike x 10 reps each side
Hanging Opposite Toe Touches x 14 reps
Spyder-Man Crawls x 10 reps forward and back
Straight Abs No Roll x 15 reps (keep low back tight and upper chest straight)
Push Up Star Fish x 10 reps
Abductors Dip Pull x 14 reps each side
Pike Holds x 20 seconds, 15 seconds, 15 seconds
Inline Stance Tick Tocks x 10 reps each side, 12 reps, 12 reps
Roll Outs Swiss Ball x 10 reps
Bulgarians x 6 reps

 

Cheers,

Steven

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