Getting to the Olympics is no easy feat. The preparation and the training just to make it on to the Olympic team is grueling, but actually winning a medal, let alone a gold medal takes so much work and dedication.
Lindsey Vonn is no stranger to the Olympic podium. She won the gold medal in downhill skiing at the 2010 Winter Olympics. She couldn’t compete in the 2014 Olympics due to an injury. But now the fastest American woman on skis is back and ready to claim the gold again.
The 33-year-old skier has endured injuries, concussion, a fractured arm and an ACL injury, so the proper training is that much more important. According to The New York Times, Vonn’s ab workout is a series of anti-rotation exercises. These workouts have saved her from wiping out.
An anti-rotation core exercise may sound fancy, but it’s very simple. You don’t move your core while working it which helps stabilize your body and protect your spine. Vonn does a variation of anti-rotation core moves. You can workout like Vonn, but there are no guarantees you’ll be able to ski like Vonn.
Standing Anti-Rotation Hold
Vonn uses a cable, with 30 pounds of resistance and pulls the cable and holds it anywhere from 30 to 60 seconds. She does this twice on either side.
Her trainer, Alex Bunt says, “The core is preventing rotation, so when she pushes that pulley out, it was to pull her into the machine.” That causes her abs to work and stabilize her body against the resistance.
If you’re not as strong as Vonn start out with a smaller weight and smaller holding time.
Stationary Bike Warm UpThe New York Times
Before you train like Vonn you have to warm-up like Vonn. According to the NYT warming up the muscles is key when strength training. You only need to sweat it out on a stationary bike for about 10 to 15 minutes to get your body’s muscle’s activated and temperature up.
Standing Barbell Rotation
Vonn uses a 45-pound bar and a 25-pound plate to do standing barbell rotations. Standing shoulder-width apart, hold the one end of the bar over your head and rotate bringing it down to your side. Make sure to engage your core the entire time. Vonn does two sets of eight to 12 reps on each side.
Tuck Stress ExerciseThe New York Times
Olympic skiers stay in a low tuck position for most of their downhill course. Staying in a low position like that takes a lot of strength. This exercise makes sure Vonn’s skis with strength. Stand on a balance board, or an upside Bosu ball and hold a low squat position all while holding a medicine ball out in front of you. Vonn uses a 15-pound ball.
Weighted Straight-Leg Situp
This move will seriously set your abs on fire. Sit on the ground with your legs straight out in front of you. While holding weights in each hand overhead, slowly lower your torso to the floor. Vonn uses 10-pound weights and does two sets of 15 to 20 reps. She says, “The farther away the weight is from my torso the harder it is to control.”
Stability Ball Plank
Vonn holds a plank position with her forearms resting on a stability ball. The more upright position may seem easier, but the ball means your core will have to engage more to keep your body stable and aligned. Vonn holds a plank for 30 to 60 seconds at a time.