5 Ways to Get Faster This Summer

By Published On: April 23rd, 2016Comments Off on 5 Ways to Get Faster This Summer

Mihai Filimon of Lake Tahoe was on fire at the 2016 Phillips 66 U.S. Alpine Masters Championships. He finished first or second not only in Men’s Class 4 but also overall in every event, earning him USSA’s 2016 Al Sise Award for Masters Skier of the Year.

You’d never believe that he took a 10-year break from racing after moving to the U.S. from Romania, where he was a member of the national team.

How did Filimon get so fast?

In a word, it was pain.

“In my first masters GS, I cramped on the second run,” says Filimon. “I was three to four seconds out. I knew I needed to get back into conditioning for ski racing. It’s critical for staying strong for the second half of courses and staying on line. It keeps my knees and lower back healthy, too. I make a point to keep my core strong for my back. If I put on weight around the middle, I feel it right away in my lower back.”

Bigsky16MihaiFilmon
Mihai Filimon, 2016 Male Masters Skier-of-the-Year, en route to winning the Class 4 slalom at the Phillips 66 U.S. Masters Nationals at Big Sky, Mont. Crystal Images.

I, too, have learned the importance of off-snow conditioning. It dates back to my time on the Women’s Pro Ski Tour, when I also had a full-time job as an account executive at a large ad agency in New York City. While my fellow ski racers ran gates, I ran around Central Park then hit the gym on my way to work every morning, and often after work as well. I made up for my lack of time on snow by being more fit than everyone else.

And sure, I was in my 20s back then, but every racer can benefit from being more fit.

So plan your summer wisely.

If you’re Mihai Filimon, you’ll roll a combined 200 miles each week on your road bike and mountain bike, throwing in a century ride every two weeks. If you’re not a cyclist, you’ve got many other options. Time-crunched or traveling? You can still improve your ski fitness.

These five exercises will help you ski faster, regardless of what else you do to workout. The U.S. Ski Team, various ski clubs, ski academies and personal ski trainers commonly prescribe them as part of any dryland training program. Start out modestly — one set of 15 reps, working up to 3 sets by next ski season.

Burpee

1. Burpees with a Jump

Description: From a standing position, squat down, placing your hands on the floor in front of you. Kick both feet out simultaneously behind you into a push-up position, then kick your feet back under you. Spring into the air. Land and repeat.(See the full video demonstration of all five exercises at the end of this article.)

Benefit: Improves coordination and explosive leg power. Also helps strengthen your core when your legs extend behind you and then contract back under you again.

Too easy? Wear a weight vest.

SideLunge

2. Side Lunges

Description: From a standing position, lunge at a 45-degree angle to the side, knees bending to a 90-degree angle, then return to a standing position.

Benefit: Builds eccentric leg strength similar to skiing.

Too easy? Hold a medicine ball.

HeelWalk

3. Heel Walk

Description: Walk across the floor on your heels with your toes lifted off the ground.

Benefit: Strengthens the muscles in the lower leg and ankle that drive the knees forward and into the hill every turn.

Too easy? Alternate with heel raises (rising up on tippy toes, then lowering your heels back to the ground).

LegThrusts

4. Forward Leg Thrusts

Description: Sitting on the ground, feet together and knees bent, rock back slightly placing your hands on the ground for support, slightly behind your hips. Balancing on your buttocks, extend your feet straight ahead about 3 inches off the ground, then to the left and then to the right.

Benefit: Strengthens abdominals while improving coordination.

Too easy? Keep your hands off the ground and just balance on your butt.

BackRaises

5. 3-Way Back Raises

Description: Lie on the floor face down, hands above your head. Lift both arms and shoulders off the ground. Next, keeping your hands on the floor above your head, lift your feet off the floor simultaneously. Then alternate opposite hand and foot off the ground.

Benefit: Strengthens back muscles for better core stability and to reduce back soreness.

Too easy? Do another set.

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About the Author: Lisa Densmore Ballard

Lisa Densmore Ballard has garnered close to 100 masters national titles and four world masters titles since 1991. This long-time coach, racer and member of the U.S. Alpine Masters Team also chairs USSA's Masters Committee.