Gravity Sport Performance
SkiingSport 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.
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.
7 sessions per week
Must use App app to view and log training
Program Training
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
Conditioning
A
Dynamic Mobility
This dynamic warmup is an evidence based warm up adapted from high level soccer. Not only does this prime your system for high intensity movement, it helps work through soreness from previous training sessions or a big day in the mountains. This session is broken into three parts: a dynamic stretch: Moving over 10 yards, holding each stretch for 3-5 seconds. Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Scoop stretch (hamstring) High kicks (hamstring) Side Lunge Stretch (move left, right, and lean forward in the center, your groin and hamstrings work together) World’s greatest Lunge (hip flexor) Activation: Open Gates Close gates Skips for height Skips for distance Diagonal skips Bounding Sprint 70% Sprint 85% Sprint 100% Sprint stop x3 Bands: All 6 movements on one leg, then switch: forward, backward, soccer pass through, up & outs, hamstring curl, quad extension
B
Single Leg Balance:
4 x 1 @ 60
C
Ballerina
3 x 10
D1
Inch Worm V-Ups
D2
Bridge walkouts
E
aerobic base
1 x 20:00
A
Clocks
2 x 6
B
Soul Squats
2 x 15
C
Soul Lunges
2 x 15
D
Forward Walking Lunges
3 x 10
E
Stanky Leg Hip Rotations
3 x 20
F
Loaded Hip Abductions
3 x 16
G
aerobic base
1 x 30:00
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
A
Soul Lunges
3 x 15
B
Single Leg Romanian Deadlift (RDL)
3 x 10
C
Skier Hop Hurdle Drill #1
3 x 8 @ 30
D
Box Jump
3 x 6
E1
Plank
3 x 0:45
E2
Single Leg Balance:
4 x 30
E3
Clocks
3 x 6
Conditioning
A
Dynamics
This dynamic warmup is an evidence based warm up adapted from high level soccer. Not only does this prime your system for high intensity movement, it helps work through soreness from previous training sessions or a big day in the mountains. This session is broken into three parts: a dynamic stretch: Moving over 10 yards, holding each stretch for 3-5 seconds. Walking Quad stretch Walking Knee Hugs Walking Heel pulls (Figure 4) Scoop stretch (hamstring) High kicks (hamstring) Side Lunge Stretch (move left, right, and lean forward in the center, your groin and hamstrings work together) World’s greatest Lunge (hip flexor) Activation: Open Gates Close gates Skips for height Skips for distance Diagonal skips Bounding Sprint 70% Sprint 85% Sprint 100% Sprint stop x3 Bands: All 6 movements on one leg, then switch: forward, backward, soccer pass through, up & outs, hamstring curl, quad extension
B
Airplanes
3 x 12
C1
Inch Worm V-Ups
4 x 20
C2
Box Jump 90 degree turn
3 x 12
D1
V-Ups
3 x 10
D2
Single Leg Bridge with Hip Flexion
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."
