Monday, February 16, 2009

Training Barbara - Week 1

The Story - The winter of 2008/9 was all about skiing for us. We saw that this was a moment in our lives when we needed to go for it. Early on, even before the first snowfall, we realized that training our bodies - with our minds focused on the slopes - was going to be the key to having fun all winter long. And it has been. We've enjoyed our weeknights in the gym almost as much as our Saturdays of heaven on the slopes.

Now, let's talk about Barbara.

We're super psyched to go skiing with our friend Barbara, but her last time on the slopes resulted in a serious injury. In one month Barbara will make her first turns with us since the injury, and we hope that by sharing the workouts that have benefited us so much, we can help Barbara find her love for skiing again.
The Goal - To improve, to the point of ski readiness, Barbara's endurance, strength and balance/proprioception. To ski injury free and to ski fun!
The Plan - 4 weeks of ski-focused training. 3 to 4 weekly workouts of gradually increasing intensity comprised of cardiovascular and strength/balance/flexibility exercises. Daily stretching that becomes habitual.

The Workout, Week 1 -
Tuesday
28 minutes of cardiovascular exercise - (we are putting Barbara on the elliptical, but this could also be running, biking, swimming or rowing.) 8 Minutes Gradual Warm-up, 20 Minutes at 70-80% Maximum Heartrate, 5 Minutes Cooldown.

Floorwork - 2 Sets of 8-10 reps each exercise (or per side)
Legs and Lower Body
  • Step-Ups - Front
  • Bosu (or balance board) Squats
  • One-Legged Bridge
Core Work
  • Exercise Ball Crunches
  • Exercise Ball Side Crunches
  • Slow Motion Exercise Ball Back Extensions
Cooldown - Stretches for hamstrings, quads, hips and calves.

Thursday
28 minutes of cardiovascular exercise - 8 Minutes Gradual Warm-up, 20 Minutes at 70% Maximum Heartrate, 5 Minutes Cooldown.

Floorwork - 3 Sets of 8-10 reps of each exercise (or per side)
Legs and Lower Body
  • Step-Ups - Front and Side
  • Bosu (or balance board) Squats
  • One-Legged Bridge
Cooldown - Stretches for hamstrings, quads, hips and calves.

Saturday - Action Day!
Hiking, Biking, Running outside, Swimming, Yoga Class, Long Ass Walk, etc... Just get out and do something! The goal is to have fun and build endurance and dynamic muscle strength with longer periods of activity.

Sunday - If previous day was hard core, then this day can be a lighter day at lower intensity.
28 minutes of cardiovascular exercise - 8 Minutes Gradual Warm-up, 20 Minutes at 70% Maximum Heartrate, 5 Minutes Cooldown.

Floorwork - 3 Sets of 8-10 reps of each exercise (or per side)
Core Work
  • Exercise Ball Crunches
  • Exercise Ball Side Crunches
  • Slow Motion Exercise Ball Back Extensions
Cooldown - Stretches for abs, low-back, hamstrings, quads, hips and calves.

In Barbara's Words - Wow. This is amazing! Day one is here, and I woke up completely excited (as i have been since Mieke and Ezra told me about their idea)! I am starry eyed at the idea of hitting the slopes again - and what better way to achieve that goal than to be preparing with two wonderful friends! It will make the hard work much more fun. I am even looking forward to the pain and soreness of tomorrow as a marker of one step closer to skiing.

**NOTE: If you are thinking about trying any of these exercises or workouts and you have any questions about whether or not they would be right for you, please email us (liefstyle@gmail.com) or check with your doctor or physical therapist before beginning.

2 comments:

  1. Holy workout. Kudos to you Barabra. If only I had half the dedication I would be well on my way to an amazing post-baby tummy. You'll be my inspiration along with a new summer bikini!

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  2. wow - I'm sitting here in my cubicle reading this step by step workout and wondering why I feel sore, cramped up and exhausted. I just realized it's because I'm an complete ball of laziness.

    Come back with lots of pictures Barbara!

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