Weight Training for Sports
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Skiing and Snowboarding
A successful downhill or slalom skier needs strong quads and glutes in order to hold the tucked position. In addition, upper body strength is helpful when you're working your poles through bumpy terrain.
Just as with cyclists, there are two types of skiers, those who have crashed, and those who haven't crashed yet. For that reason alone, the greater stability that stronger muscles give you can help minimize injuries in the event of a crash. Quadriceps strength is also important in the prevention of knee injuries that can be brought on by the twisting and pivoting motion of hammering downhill.
Here's a list of exercises that will get you ready.
| Body Part | Exercises |
| Legs and hips | Squat or leg press Lunges Leg curl Leg extension Abduction Adduction |
| Back | Lat pull-down |
| Chest | Bench press |
| Shoulders | Military press |
| Arms | Seated biceps curl Triceps pushdown |
| Midsection | Reverse crunch Crunch Oblique crunch Back raise |
Skating
Both ice skating and its newfangled dry-land cousin, in-line skating (commonly known as rollerblading), require quite a bit of leg strength, as well as more upper body and midsection strength than you might realize.
Obviously, the muscles of your legs are the engine that propels you forward; however, strength in your lower back and abs will enable you to stay in a tight tuck as you work your arms to help keep you rolling along. Several elite bicycle racers have made the transition from cycling to speed skating because of the similarities between the physical demands of the two sports. Another thing that cyclists and skaters have in common is that they both inevitably hit the ground sooner or later. That's our way of reminding you not to skip the wrist and neck exercises that we recommend.
Here's a program catered to keeping you swift, fit, and healthy.
| Body Part | Exercises |
| Legs and hips | Squat or leg press Lunge Abduction Adduction |
| Back | Lat pull-down |
| Chest | Bench press |
| Shoulders | Military press |
| Arms | Seated biceps curl Triceps pushdown Wrist curls |
| Midsection | Reverse crunch Crunch Oblique crunch Back raise |
| Neck | Flexion Extension Lateral flexion |
Kayaking
Line up the competition at a kayak race and you're bound to see lots of broad, muscular,V-shaped torsos atop spindly legs. That's because paddlers spend hours at a time working away with their backs, shoulders, and arms while their legs remain safely tucked away. (Your legs actually are instrumental in a sound stroke, but they act mostly as stabilizers instead of sources of speed.)
There's no need for a paddler to spend a lot of time on his or her legs, as you'll see from the program we've designed. On the other hand, hours of twisting the torso are facilitated by strong obliques, abs, and lower back muscles. The muscles of the back and shoulders provide most of the power in the stroke, so that's where we'll place our primary emphasis.
The most common injuries among paddlers involve the rotator cuff, so don't forget those internal and external rotation exercises.
The following exercises may not float your boat, but they'll definitely get it moving through the water faster.
| Body Part | Exercises |
| Legs and hips | Leg extension Leg curl |
| Back | Pull-ups (assisted if necessary) Dumbbell rows |
| Chest | Bench press Dips (assisted if necessary) |
| Shoulders | Military press Lateral raise Internal rotation External rotation |
| Arms | Seated biceps curl Triceps pushdown |
| Midsection | Reverse crunch Crunch Oblique crunch Back raise |
Excerpted from he Complete Idiot's Guide to Weight Training © 2003 by Deidre Johnson-Cane and Jonathan Cane. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.
To order this book visit the Idiot's Guide website or call 1-800-253-6476.
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