26 Muscular Strength and Endurance Training Exercises

Muscular Strength and Endurance

Snowsports require full body strength and enjoyment and success in the sport can be enhanced through pre-season muscular strength and endurance training. Muscular strength and endurance exercises not only build strength and endurance in the muscles, but increase the strength of connective tissues and improve/maintain mobility. Consistent strength training will help build efficiency and power during skiing and snowboarding.

Muscular strength (the maximum amount of force generated by a muscle or group of muscles) is particularly important in the lower body (gluteals, quadriceps, hamstrings, and calves) as these muscles are the primary muscles utilized in snowsports. However, the core muscles (abdominals, obliques, and erector spinae) are important for stabilization, balance, and agility as you move down the slopes. Strength in the upper body (primarily the mid-upper back muscles) is necessary for posture, while arm strength (biceps, triceps, and shoulders) is necessary for pole planting in skiing and assisting in getting up from the ground.

Muscular endurance (the ability of a muscle to generate force for an extended period of time) is closely linked to the concept of physical stamina. The more stamina you have, the greater your ability for your muscles to handle a day on the slopes.

Functional movements are movement patterns based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body’s core musculature and innervation. Functional training improves your body’s ability to work efficiently as one unit. It also improves coordination, balance, and body awareness, which will help you avoid injury. Functional training also develops kinesthetic awareness (awareness of how your body moves) and teaches how to move the body safely. Functional movement patterns fall into six categories: squat, lunge, hinge, push, pull and carry, with rotation as a bonus pattern that can be used to enhance any of the other six.

Functional exercises attempt to incorporate as many variables as possible (balance, multiple joints, and multiple planes of movement), thus decreasing the load on the muscle but increasing the complexity of motor coordination and flexibility. Each time your body coordinates the muscles to perform one of these movement patterns, you develop new neural pathways. The more you perform the movements, the more ingrained and efficient the pathways become, and the more benefits you receive from them.

Examples of Lower Body Strength Training Exercises

• Squats
• Dynamic or Static Lunges
• Wall Sit
• Romanian Deadlift (RDL)
• Calf Raises

Examples of Upper Body Strength Training Exercises

• Wide Row
• Reverse Fly
• Chest Pushups
• Triceps Kickbacks
• Triceps Overhead Extension
• Triceps Pushups
• Biceps Curls
• Overhead Press
• Lateral Raise
• Upright Row

Examples of Core Strength Training Exercises

• Straight Arm or Forearm Plank
• Straight Arm or Forearm Side Plank
• Russian Twist
• Super-Person
• Spinal Balance
• Dead Bug
• Bicycle Crunch
• Leg Lowers/Lifts
• Side-to-Side Knee Drops