Gravity Sport Performance

Skiing
Coach
Nicholas Cole

Sport Performance and injury prevention for the gravity athlete. Designed for the beginner, local, or pro, this program will help get the best out of your upcoming season on snow.  Made for those one two planks or one, this program will be body-weight based and will have a high focus on active recovery. Programming six days per week, and under an hour of activity on most days. 

A moment to talk about an incident response on snow as an Athletic Trainer. Whiteout conditions, off piste. A former ski racer was with friends on a vacation, on snow again for the first time in two years. Variable snow, runout of an average western bowl. Ski caught on an unseen mogul, & snap goes the shin bone. I bring this up because injuries all to often happen not on the steep couloirs, but at the bottom of a run completed countless times before. 


No program can prevent all injuries. The demands of this sport bears little resemblance to everyday life, and the sport is dangerous no matter your skill level. We can mitigate the danger with preparation that matches the sport. Here's how it works:

Bone, muscle, tendon, and ligament tissue adapts to repeated stress, and this is how we getting better throughout a season. However, our bodies cannot maintain all our adaptions & gains from the season over a summer, let alone a year. The closer we can get to imposing forces found to skiing in our preparation, the better our body will respond to these forces out on the hill.

 

This program utilizes body-weight exercises centered around balance to generate neuromuscular changes to serves you while fatigued on the hill. Built to fit into the work week before, during, and after the ski season ends. Maintain the form you worked to attain on the hill through the week, between trips, or between seasons. 

Nicholas is a Certified Athletic Trainer working with collegiate & elite athletes to cut down on injuries while competing at their best. Nicholas combines this professional experience with eight years as a ski instructor to build a program that accommodates and propels athletes of all backgrounds and abilities.  

Features
7 sessions per week
Must use App app to view and log training
Program Training
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Big Days Ahead
Following the principles of the Nordic Alpine race team, we use frequent, low to moderate impact aerobic activity to prepare for long days on the hill.
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Be ready for the holidays
Get the most out of your vacation. Be it refrozen hard pack or two feet of the good stuff, you get to decide how long you ski or ride
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Survive the Ground
We looked at both sports equally. Low body balance and upper body strength/pliability so you can fall without fear.
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Ski & Snowboard
Different, but the same. Studies show that while snowboarders face more minor upper extremity injuries, when taking head impacts into consideration, both sports should focus on upper body injury prevention.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is overrated. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Exercise band loopRecommended but not required: Indoor bicycle or elliptical 
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Sample Week
Week 1 of 4-week program
Sunday
GSP Day 1

A

Double Leg Squat

2 x 12

B

Single Leg Balance:

2 x 30

C

Single leg calf raise

2 x 20

D

Single Leg Romanian Deadlift (RDL)

2 x 10

E

Plank

2 x 0:30

Monday
GSP W2D2

Conditioning

A

Mobility

Mobility: Complete each over 10 yards, holding each step for 3-5 seconds. Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Side Lunge Stretch World’s greatest

Conditioning

B

Dynamics

High Knees Butt Kicks Hamstring Scoop Stretch Frankenstein's (High Kicks)

C

Single Leg Balance

4 x 1 @ 60

D

Ballerina

3 x 10

E

aerobic base

1 x 20:00

F

Tuesday
Week 1 Day 3

A

Y Balance Excursions

2 x 10

B

Soul Squats

2 x 15

C

Soul Lunges

2 x 15

D

Forward Walking Lunges

3 x 10

E

aerobic base

1 x 30:00

Wednesday
Week 1 Day 4

A

Banded Double Leg Squat

2 x 10

B

Fire Hydrant

1 x 10

C

Banded Hamstring Curl

1 x 10

D

Banded Back Kicks

1 x 10

E

Banded Inner Thigh Kick Outs

1 x 10

F

Banded Straight leg raise

1 x 10

G

Banded Knee Extensions

1 x 10

H

Banded Monster-walks (Side to side)

2 x 10

I

Banded Monster-walks (forward backward)

2 x 10

Thursday
Week 1 Day 5

A

Soul Lunges

3 x 15

B

Single Leg RDL

3 x 10

C

Plank

3 x 0:30

D

Single Leg Balance:

4 x 30

E

Y Balance Excursions

2 x 10

Friday
Week 1 Day 6

Conditioning

A

Dynamics

High Knees Butt Kicks Hamstring Scoop Stretch Frankenstein's (High Kicks)

Conditioning

B

Mobility

Mobility: Complete each over 10 yards, holding each step for 3-5 seconds. Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Side Lunge Stretch World’s greatest

C

Single Leg Balance

4 x 40

D

Banded Double Leg Squat

3 x 10

E

Banded Monster Walks (Side to side)

3 x 10

FAQs
Who is this for
Beginners, Locals or Pro, these exercises have progressions, workouts are scalable, and easy to learn.
What if I miss a day?
We can move days around, or pick up where you left off. The program is available for a full year, so use as you choose!
What should I expect on an average training day?
Between 20-40 minutes, easy to add onto a full workout if you choose.
The Proof
verified-athlete-avatar Nick Batchelder

Snowboarder out of Mammoth

Verified Athlete

"Yo! Just wanted to say thank you! Just had two back to back pow days and the glutes/knees down were wayyy more solid than my last few days on the hill."

Gravity Sport Injury Risk Mitigation I