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Tag: Medicine ball

  • Pro Workout: Gym Time with Andy Newell

    Pro Workout: Gym Time with Andy Newell

    tricep pulldown
    U.S. Ski Team veteran Andy Newell demonstrates a tricep pulldown on a cable machine in Davos, Switzerland, in late November. Courtesy photo.

    Once again, we’re shaking up the Pro Workout series by giving busy skiers a chance to add some simple weight training (simple in principle, harder in practice) to their fitness regimens. This is the second “quick” workout in a series about gym exercises. We started with Canadian Senior World Cup team member Perianne Jones, and now it’s on to U.S. Ski Team veteran Andy Newell (with the help of Simi Hamilton as a model).

    ***

    With the Tour de Ski consuming his life for the better part of the next two weeks, Andy Newell will likely lay off strength training for a while. But before the first period of the World Cup ended and the 11-day Tour began, Newell wrote in an email that he was hitting the gym hard in Europe — even if the facilities weren’t ideal on the road.

    In late November, Newell wrote from Davos, Switzerland, that he was lifting a few times a week to build a power base for the rest of the season. Doing so could be challenging, especially with races every weekend.

    chin up
    Newell does a weighted chin up in a gym in Davos, Switzerland. Courtesy photo

    “We try to pick and choose the days when we do strength so we’re not too sore for the weekends,” Newell wrote. “I will usually keep up with a pretty tough strength plan up until around Christmas time when we will switch over to more of a maintenance routine for the rest of the winter.”

    For those still waiting to get on snow or experience their first real ski of the season, Newell’s training tips could be perfect for this time of year. A barren and brown landscape makes it easier to work out indoors, even if it is in a dark and dingy gym.

    Newell provided a few examples of his power-based strength plan for the first part of the season. (Note: Weights are based on Newell, an Olympic cross-country skier. Proceed with caution and rational adjustments).

    1. Loosen up: “I start each session with a warm up and some mobility stuff to strengthen the hips and external rotation of the shoulders,” Newell wrote.

    Also known as a dynamic warm up, this usually takes 5-10 minutes and involves stretching to avoid injury. The idea is to get the blood moving to the joints, so try movements like arm circles, leg swings, knee hugs and squats without weight. Spine positioning and posture is also important to practice and maintain when lifting.

    2. Power cleans: Newell does 3 sets of 3 cleans with 145-165 pounds on a weighted barbell (start with medium and progress toward heavier weight).

    With feet hip-width apart, bend the knees slightly and pick bar off the ground like you would for a deadlift. Pull the bar up in one, fast movement and carefully catch/cushion it on your shoulders (by the collarbone). Slowly return bar to to ground. That’s one clean.

    “It’s better to go a little lighter so that they are explosive,” Newell wrote. “Rest as much as you need.” He rests for about two minutes between sets.

    Simi Hamilton (USST) demonstrates a weighted-squat jump with a barbell. Courtesy photo.

    3. Weighted-squat jump super set with body-weight squat jumps: This sounds intense, but Newell broke it down:

    – Three weighted jumps with 60 pounds on a barbell, or with two 30-pound dumbbells.

    – Then 5 body-weight jumps.

    – Rest two minutes. Repeat three times.

    4. Ski bounds: 4 sets of 20 explosive bounds, classic or skate technique.

    Newell recommended doing these in an open gym or outside if the ground isn’t too uneven. Try to be quick off the ground (think big air and lots of hang time), and rest a few minutes between each set.

    5. Weighted pull up super set with medicine ball throw:

    – Three pull ups with 90 pounds (attached to Newell’s waist)

    – Then 8 explosive double-pole ball throws into the ground.

    – Rest two minutes. Repeat three times.

    If you’re new to pull ups, attempt one without weight. Use two hands to throw medicine ball downward with such force that it bounces back up to you.

    Newell starting a tricep pulldown on a cable machine.

    6. Dumbbell tricep or a cable pulldown:

    This works the triceps. Newell recommended heavier weight for 3 sets of 5.

    Ensure good posture by doing this standing exercise near a mirror. Elbows should remain near your ribcage once bar or dumbbells are in place at about chest level.

    (See photo at right).

    7. Core work: Newell finishes each workout with at least three abdominal/back strengthening exercises. His usually depend on what gym tools are available. Here are a few examples.

    – Weighted planks: With 45 pounds on his back, he holds the plank position for 45 seconds. Rest, repeat.

    – Hanging leg lifts: 3 sets of 10. Dangling from a pull-up bar, hinge at the waist and bring straight legs up together until they are parallel with the ground for 3 sets of 10.

    – Weighted back extension: 3 sets of 12. Usually on some kind of back-extension machine, like a roman chair. Hold a plate weight against chest with crossed arms.

    – Sit-up medicine ball throws: With a partner, who should be standing the whole time.

    ***

    Of course, athletes like Newell often have to adapt. If a fitness center doesn’t have your favorite machine, do what the U.S. Ski Team would do:

    “Sometimes we do weighted pull ups with weights piled in a backpack,” Newell wrote. “Or explosive push ups if there is not much equipment to use. Definitely have to be creative sometimes. I’ve actually seen the girls squat each other before when there’s been no weights around.”

     

     

     

  • 2011 Holiday Gift Guide: $20 – $50

    2011 Holiday Gift Guide: $20 – $50

    Once again the FasterSkier staff has weighed in on their favorite gift ideas for the 2011 holiday season.  Today’s installment of the Holiday Gift Guide features items priced from $20 to $50.

    Previous 2011 Holiday Gift Guide Suggestions:

    2011 Holiday Gift Guide: Under $20

    FasterSkier’s picks for the top ten gifts between $20 and $50:

    10: Sauce or Skida Hat. Price: starting from $28.00.

    10: Sauce or Skida Hat. Price: starting from $28.00.  Whether you’re just looking for a little flair and individuality or a team looking to create an identity both Sauce and Skida have a selection of prints from which to choose. The FasterSkier crew prefers the fleece-lined option, but you make the call on that one. Available online at Sauce Headwear and Skida.

     

    09: Swix Garbage Bag Holder. Price: $40.00

    09: Swix Garbage Bag Holder. Price: $40.00. For the person on your shopping list who seems to have everything the Swix Garbage Bag Holder is a good choice. Tricking out your wax table is fun and helps you work more efficiently. This accessory just attaches to the edge of your work table, allowing you to just sweep the waste right into the bag. Available at your local ski shop or online at Boulder Nordic Sport and Gear West.

     

    08: Rubber Encased Dumbbells. Price: starting from ~$25.00.

    08: Rubber Encased Dumbbells. Price: starting from ~$25.00. It’s winter so the days are short and it is hard enough to find time to get out for a long ski, let alone find time to get to the gym. However, it is important to keep up with your strength work. A pair of dumbbells (or a few pairs) will let you maintain your strength though winter right in your living room. Once or twice a week, while you are watching your favorite television show, get up off the couch and do some lunges, overhead presses, rows, curls, etc. The hex shape will also allow you to do pushups on them… just don’t forget to change up your hand positions.

    These aren’t the blocks of rusty metal that you remember from high school. The ergonomically designed handle fits nicely in your hand and the weighted ends are encased in rubber incase you forget them outside. Available online here.

     

    07: Swix Iron Holder. Price: $30.00.

    07: Swix Iron Holder. Price: $30.00. If you have ever knocked your wax iron over while working on your skis then you will know why this is an important accessory. Just attach it to the edge of your wax table to give your wax iron a little nest in which to hangout while you work. Available at your local ski shop or online at Boulder Nordic Sport and Gear West.

     

    06: Toko Nordlite XCold Powder. Price: $30.00.

    06: Toko Nordlite XCold Powder. Price: $30.00. If you will be racing somewhere that has the potential of being really cold, then you should have some Toko Nordlite XCold Powder in your wax box.  This additive is used with your other cold glide wax to make it harder and more durable. Available at your local ski shop and at Gear West and Skinny Skis.

     

    05: Rubber Medicine Ball. Price: starting from ~$35.00.

    05: Rubber Medicine Ball. Price: starting from ~$35.00. Medicine Balls are probably the most useful piece of gym equipment for a cross-country skier. From kayakers to throw-downs to push-ups, they’re great.  Make sure you get rubber ones so you can use them outside in any weather condition. 6 to 8 kilograms is a good place to start depending on your strength. Available online here.

     

    04: SportHill Ranier Knee Tights. Price: $50.00.

    04: SportHill Ranier Knee Tights. Price: $50.00. There has been some debate amongst the FasterSkier team as to whether guys can/should wear these, but at very least these are a great gift for the ladies. They’re really nice for running and rollerskiing in fall/spring weather. Of course you could always just bust the rolled-up-race-suit look of a certain Team Homegrown skier… Available online here.

     

    03: SkiGo HF Kick Wax. Price: $25.00.

    03: SkiGo HF Kick Wax. Price: $25.00. If you haven’t spent time learning the SkiGo line of kick wax… what are you waiting for? Not that it is the be-all end-all wax, but it is good to have in your wax box because this stuff works.  Available online at BNS.

     

    02: Toko Digital Snow Thermometer. Price: 39.95.

    02: Toko Digital Snow Thermometer. Price: $39.95. It is easy to look at a thermometer and see what the air temperature is, but there are a lot more factors to determine the best wax of the day. What was the air temperature overnight and how quickly is the snow surface going to be warming up. A snow thermometer can help you answer these questions. There are other options to consider, but the Toko Digital Snow Thermometer is a good value. Available at your local ski shop or online at Skinny Skis.

     

    01: Foam Roller. Price: starting from ~$30.00.

    01: Foam Roller. Price: starting from ~$30.00. We recently had the pleasure of having the USST’s Liz Stephen take us through some strength exercises. She told us about how her and her teammates love these foam rollers and even travel with them in their ski bags when they are on the road. You can use them to stretch out different muscle groups or roll around on it to massage your sore muscles. Available online here.

     

    Bonus gift ideas:

    These items just missed our top ten and deserve an honorable mention.

    – Propane Torch: The person on your list might already have one, but it is probably covered in klister. Plus, they should have a backup because it might stop working right when they need it most. If they don’t have one… they should!  You can’t always rely on having electricity to apply klister or soften up base green. Available at your local hardware store or online here.

    – Body Stick: These are a great tool for injury preventing, working out lactic acid and increasing circulation to your sore muscle groups. They come in both a standard length and travel size. Available online here.

    – Toko Irox Fluoro: The Irox spray is said to offer the same resistance as tradition hot wax and at this price it’s totally worth a try. Available online here.

    – Holmenkol Pro Groove Scraper: This was in the Holiday Gift Guide last year, which is the only reason why it did not make the top ten this year.  f you already have one, get another for a backup. There are others out there, but this is the best one. Enough said. Available online here.

    – Erik Sports Snowman Junior Ski Set: This is just what the junior members of the FasterSkier team have (no, not Nat). They are an inexpensive way to introduce your future World Cup skier into the sport. Available online here.