Outing Club
at the Schwartz Outdoor Leadership Center

Program Areas

Telemark

Telemark Fitness

Note: Don't do an exercise if you're unsure of the proper technique! See your local trainer, the College trainer, or Matt for instructions.

The best way to get ready for tele turns is to make tele turns but, a little bit of exercise before (and in between) days on the hill will certainly help.

If you really want to bust it out, ask me about the Tabata Protocol (and see listing below)...

You can also try some of these to strengthen your tele legs:

1-leg box squats

lateral x-over step-ups

step-ups

1-leg lunges w/ball

hyperextensions

kick jacks w/ball (for abs)

dumbbell hack squats w/ball

lunges

calf raises

Core and overall strength is the goal, so work in a good compliment of chest, shoulders, bi, tri, and back exercises, too. While calves, hams, quads, gluts, lower back, and abs, are the focus muscles, we have to keep things balanced. Remember, for every quad exercise, you need to do a complimentary hamstring exercise; for every bi, a complimentary tri (can be diff days, of course). We want explosive power, and stamina, too, so, mix it up. Low weight, high reps in one drill (or one day, etc). High weight, low reps another.

Focus Drill: Wall sit

The ultimate any where, any time ski exercise

3 sets, 1-minute each
Put your back against the wall and your feet shoulder width apart out in front of you. Squat down until your quads are parallel with the ground. Your feet should be placed so that your torso and legs form a right angle, and hamstrings and calves form a right angle.

Get ready for the burn!

Of course, cardio is a must! Whether you cross train outdoors by running, biking, or blading, or spin your wheels on a machine inside, it's important to get your heart rate up for a sustained period at least a couple times a week.

Here are a bunch of workouts that I've used to pick and choose from: