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K
eeping Fit
 

Strength Training for Skiing

© Wayne L. Westcott PhD

The following is one in an ongoing series of columns entitled Keeping Fit by Wayne L. Westcott PhD. View all columns in series

Week Two: Monday and Thursday*


Exercise Sets Reps Suggested Weight Suggested Weight
Males Females

Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso
1
1
1
1
1
1
12
12
12
12
12
12
130.0 lbs.
80.0 lbs.
65.0 lbs.
65.0 lbs.
85.0 lbs.
65.0 lbs.
85.0 lbs.
60.0 lbs.
42.5 lbs.
32.5 lbs.
55.0 lbs.
42.5 lbs.

*Add about five to 10 percent more resistance as long as you can complete 12 repetitions in perfect form.

Week Three: Monday and Thursday*


Exercise Sets Reps Suggested Weight Suggested Weight
Males Females

Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso
1
1
1
1
1
1
10
10
10
10
10
10
145.0 lbs.
90.0 lbs.
75.0 lbs.
75.0 lbs.
95.0 lbs.
75.0 lbs.
95.0 lbs.
67.5 lbs.
47.5 lbs.
37.5 lbs.
62.5 lbs.
47.5 lbs.

*Add about 10 to 15 percent more resistance and reduce the number of repetitions to 10 per set.

Week Four: Monday and Thursday*


Exercise Sets Reps Suggested Weight Suggested Weight
Males Females

Leg Press
Hip Adduction
Hip Abduction
Chest Press
Seated Row
Rotary Torso
1
1
1
1
1
1
10
10
10
10
10
10
155.0 lbs.
97.5 lbs.
80.0 lbs.
80.0 lbs.
102.5 lbs.
80.0 lbs.
102.5 lbs.
72.5 lbs.
50.0 lbs.
40.0 lbs.
67.5 lbs.
50.0 lbs.

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About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth Sports Safety Foundation, and editorial advisor for many publications, including Prevention, Shape, and......more
 
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