The following article was written for the November 2005 issue of "Health and Fitness" magazine, a Texas publication distributed in Houston and Dallas.

Most people planning to hit the slopes this season are not professional skiers, but rather amateurs looking for a good time. Many do not think about exercising for the ski season since their trips are largely recreational. Due to the inherent stress on the human body of snow skiing, it is helpful for everyone to adequately prepare their body with a proper exercise program. Skiing involves much more than just the legs. Like most human movement, skiing involves the entire body therefore the body should be trained as a unit, not separate parts. A properly designed training program will help you improve your overall condition; strength, stamina, coordination, agility, balance, endurance, speed, power, flexibility and accuracy without emphasizing any one area. Choose exercises from the following three groups and randomly combining them for short intense workouts 5-6 times per week. Remember that skiing is seldom a long, slow, low intensity effort, so do not think that long slow running or cycling alone is adequate preparation.

Weightlifting: Hang Clean, Push Press, Front Squat, Deadlift, Bench Press, Dumbbell Snatch, Dumbbell Swing, Medicine Ball Throws

Bodyweight/Gymnastics: Push-ups, Pull-ups, Squats, Lunges, Handstand Push-ups, Dips, Sit-ups, Back Raises, Jumping

Metabolic/Aerobic: Running, Cycling, Swimming, Jumping Rope, Row Machine

Suggested Workouts
Use your best judgment and alter the weights and/or repetitions to suit your fitness level. When performed properly the following workouts are very intense, so ease into these workouts slowly by starting light and resting when necessary.

A) Complete 3-5 rounds as fast as possible without sacrificing form:
Walking Lunge 100 feet, alternating legs
Push-Press 50% of bodyweight, 15 reps
20" Box or Bench Jumps 15 jumps

B) Complete 3-5 rounds for time:
Pull-ups 5 reps
Thruster 50 lbs for 10 reps (Can substitute medicine ball throws)

C) Tabata Rounds: Squat maximum repetitions for 20 seconds, rest 10 seconds in bottom position repeating cycle 8 times for a total of 4 minutes. Rest 1 minute after squats then repeat cycle for push-ups. Continue for 1 or 2 more exercises such as pull-ups and sit-ups if you are able.

D) Complete 3-5 rounds for time:
Jump Rope 1 minute
Hang Cleans 50% bodyweight for 10 reps
Run 400 meters (1/4 mile on treadmill)

For complete descriptions of suggested exercises, questions or assistance with your fitness program, contact Randy Winfrey at 832.264.0887 or www.designfit.com