7 minute read
body&soul
The Mountains Are Calling
Ski conditioning on the ViPR
BY MICHOL DALCOURT
It started with a simple question:
Nearly all responses are the same: the farm kid. But why? What makes doing chores and moving our whole body to accomplish tasks so effective? Why are these farm kids so strong? The answers lie in the very nature of our design. Human bodies are, for the most part, designed to perform task-oriented, full-body movements. That is how our nerves, muscles, joints, connective tissues adapt, remodel and become resilient in the most optimal way.
It is this perspective, and the science that supports it, that was the genesis for the invention and foundation behind the ViPR PRO product. Simply, it is similar to a bale of hay (i.e., what most farm kids get used to lifting), without the mess. The intention with using the ViPR PRO product is functional training—performing whole-body, integrated movements, which are task based, exactly what you would do performing chores in life. Farm kids intuitively know this, and modern athletes know this. From Patrick Mahomes to Steph Curry, from Joel Embiid to Fernando Tatis. Jr., they all incorporate movement-based, functional training using the ViPR PRO.
As with elite athletes, consideration needs to be made when looking at improvement in movement and athleticism. Strength, stamina, mobility, motor control (i.e., the ability of the nervous system to control range of motion and body-wide movements) and power all have to be present in order to achieve long-term success in all of the activities we love. And so it is with skiing, in unique ways.
START POSITION END POSITION START POSITION END POSITION
1) WARM-UP EXERCISE SPLIT FORWARD TILT
Begin in a neutral stance Perform step-back lunge, and with the same side arm, tilt ViPR PRO forward Only reach to your comfortable limit, and keep the back long throughout the exercise REGRESSION: Avoid the step-back lunge and simply bend at the hips and tilt forward
START POSITION END POSITION
2) STRENGTH EXERCISE ODD POSITION SQUAT
Begin by positioning the ViPR PRO overhead, and o set, as shown Hold the ViPR PRO (and arms) in that position, while performing a series of squats Repeat the next set of squats with the arms positioned to the opposite side Only squat to your comfortable limit, and keep the back long throughout the exercise REGRESSION: Lighter weight, less range of motion
START POSITION END POSITION
3) STRENGTH EXERCISE FUNCTIONAL LUNGE
Begin in a neutral stance, holding the ViPR
PRO at chest height Take a large side step, and move your hips over the lunging foot, as shown. The trail knee should be straight Hold the side lunge while performing a forward reach with the trail-side arm (as shown). Step back and return to neutral Only lunge to your comfortable limit, and keep the back long throughout the exercise REGRESSION: avoid lunge and perform a side step (i.e. side stepping with less range of motion)
4) STRENGTH EXERCISE FUNCTIONAL ROTATION
Begin in a squat position, using a ‘shovel’ hold with the ViPR PRO (as shown) Squat up while performing a shovel action with the hands (as shown) Use a controlled speed and make sure to pivot the back foot as you are shoveling up (note the trail foot at the End Position) Only squat to your comfortable limit, and avoid over-follow-through with the hands REGRESSION: Lighter weight, less range of motion
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SKIING REQUIRES STRENGTH.
An ability to generate force. Specifically, skiing requires movement-based strength and odd-position strength (uncommon postures when generating force).
SKIING REQUIRES STAMINA.
The ability to continue, or repeat, muscle contractions, which includes strength endurance with an efficient cardio system.
SKIING REQUIRES MOBILITY.
The ability to move within a complete range of motion with full control and capacity.
SKIING REQUIRES MOTOR CONTROL.
A unique ability for the nervous system to be trained to orchestrate all movements and muscle contractions body-wide.
SKIING REQUIRES POWER.
The body’s ability to generate force quickly.
When we are exposed to these biological abilities, we significantly reduce injury risk, increase our performance, and improve our experiences in sport and activity.
Here, we showcase several exercises using the ViPR PRO. We call this type of training “Loaded Movement Training,” and it is functional training that gets you strong, coordinated and balanced, by performing functional movements.
If you do not have a ViPR PRO product, fear not: a simple broom handle, shovel, or hockey stick can take its place. Although it will be significantly lighter, the benefits can still be realized as you introduce these movements into your ski conditioning.
Start by incorporating one or two of these exercises into your current training. This way, the integration is simple, and your body will begin to experience some functional training. As you progress, you can start to incorporate all of these exercises into your training, eventually performing them two to three times per week.
Using these exercises and understanding the value behind them will build movement and functional capacity in your body, so that you may enjoy skiing, while tolerating the specific demands of this activity. This means you’ll be able to do it for as long as you enjoy it!
5 MINUTES WITH RYAN PETERSEN, PHYSICAL THERAPIST AND STRENGTH COACH AT ZENERGY
WHAT DO YOU LIKE ABOUT THE VIPR PRO?
Versatility (i.e., exercise selection, grip options)
Promotes multiplanar movement
Improves body/spatial awareness
Blends strength and mobility
Unlike a barbell that essentially “locks” you into certain grips, positions, and movements, the ViPR encourages you to move in a dynamic way that is unique to your body. The multiplanar nature of the ViPR trains your body to recognize where one body part is in relation to another, where an outside force is acting on your body, and, most importantly, how to move in a way that optimizes these factors. Mobility and strength are often separate, even conflicting, components of a training program. The ViPR allows you to improve strength and mobility simultaneously, and ultimately express your strength through greater ranges of motion.
WHAT TYPE OF CLIENTS DO YOU GENERALLY USE IT WITH?
The ViPR can be used with anyone who walks in the door. I have used it with older adults recovering from total joint replacements, young athletes who don’t have extensive resistance training experience, and with high-level athletes who need novel, challenging tasks to keep progressing.
Strength/power exercises with barbells are inherently technical and require extended training to perform safely and e ectively. Proficiency with the ViPR can be achieved within a single training session by beginners and pros alike.
WHAT IS THE VIPR PRO UNIQUELY SUITED TO DO DURING A WORKOUT?
The ViPR’s design promotes “training in 3D.” It allows you to produce force in various directions, as well as react to changing forces from multiple directions/angles. Last time I checked, we live in a three-dimensional world, so we better train that way too!
I also love to use it to teach deadlift, hangclean, and front-squat technique. The shorter length and neutral handgrips help new lifters keep the weight in positions that are safe for their joints and give them more freedom to move intuitively.
HAVE YOU USED THE VIPR TO HELP SOMEONE PREPARE FOR SKI SEASON? IF SO, WHAT EXERCISES DID YOU DO WITH IT?
I’ve used it to help MYSELF prepare for ski season. The best skiers are those who can accept/redirect forces as e iciently as possible. Just like skiers who “flow” from one turn to the next, absorb changes in terrain and redirect forces to be used to their advantage, training with the ViPR improves these same qualities before you hit the slopes.
Lateral abdominal strength and side-to-side hip strength are crucial for skiers to hold an edge while also keeping their center of mass balanced. These are my three favorite ViPR PRO exercises to improve these qualities in skiers:
Overhead Lunge with ViPR lateral leans
Lateral Skater Hops with ViPR rotation chops
Reactive Lateral Lunges with ViPR tips/catches
