Arm Pushing for core activation using Desmotec V.Sport - Petra Vlhova

ATHLETE

Petra Vlhová  is a professional Slovak World Cup alpine ski racer who is specialised in the technical events of slalom and giant slalom. She is the current world champion in giant slalom.

EXERCISE

In the video below, She is performing an exercise where she has to push with one arm, preventing the rotation of the trunk, through an activation of the core. She also performs small extension of her legs to maximise her power during this movement.

During the repetitions, she  holds the handle in her hands in order to involve the core and maximise power tranfert.

TRAINING WITH DESMOTEC DEVICES

This exercise is only a small piece of Petra’s personalized training programme. The final goal of this exercise is to maximise her performances in skiing.
The choice of using Desmotec V.Sport is mainly based on th compact design of the machine which allow the athletes and the trainer to transport it where they need it, providing the opportunity to train anywhere. In addition, the device is ideal for this kind of training, as it allow the athlete to develop high power and high velocity in a safe manner.

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Integrating DTS Technology into a Training Protocol: Mogul Ski

INTRODUCTION

DTS can be easily integrated into specific training programmes for sport disciplines such as Mogul Ski. The training programme could be split into three different phases:

  1. In the first phase of “dry” conditioning, free weights and free-body exercises were used.
  2. In the second conditioning phase, Desmotec was introduced to support work with overloads/free body. In this phase inertias were used to stimulate a greater acceleration and deceleration component.
  3. In the third phase, that of approaching the races, the number of inertias was reduced to work more on the speed of the movements. Desmotec played a central role during the competitive period. The inertias were modulated according to the requests. Often it was also used as a neuromuscular “activation” the day before or the day of a competition.

SUBJECT

Gender Female
Age /
Job Pro-Athlete
LIFESTYLE

Agonistic

 

OBJECTIVE TO BE ACHIEVED: 

Preparation for Mogul Ski professional competitions

TRAINING PLAN

WARM UP LOWER BODY
(2 SETS of each 15 seconds duration)

  • Exercise 1: on V.line 15 sec each movements – 1M
  • Exercise 2: 2M
  • Exercise 3: 3M

LOWER BODY (PART 1) CIRCUIT TRAINING (2 SETS)

  • Exercise 1: 15 sec duration – 4M
  • Exercise 2: 5M
  • Exercise 3: 15 sec each leg. – 6M

LOWER BODY (PART 2) CIRCUIT TRAINING (3 SETS)

  • Exercise 1: V.line step up (15 sec each leg) – 7M
  • Exercise 2: 8M
  • Exercise 3: Lateral hop 15 sec duration – 9M
  • Exercise 4: 15 sec duration – 10M
  • Exercise 5: 6 jumps – 11M

PROTOCOL

SKI CONDITIONING

CIRCUIT TRAINING
(each station is 4×15’’ with 5’’ rest only between movements – 5 SETS for a total time of 15 minutes of work)

  • Exercise 1: Bike: use towel or water in mouth to only breath through the nose – 12M
  • Exercise 2: V.line Side shuffle (2 sets each side) – 13M
  • Exercise 3: In out on quick feet on trampoline – 14M

CORE

CORE CIRCUIT TRAINING
(3 SETS of 20’’ each)

  • Exercise 1: Hip raise on Bosu – 15M
  • Exercise 2: V up on Bosu – 16M
  • Exercise 3: Side bridge rows on bosu – 17M
  • Exercise 4: Overhead side bend on Bosu – 18M
  • Exercise 5: – 19M

 

 

RESULTS

The integration of the DTS technology with the training tecniques adopted for the preparation of professional Mogul Ski competitions, allow the athlete to perform a specific muscular strengthening programme, thanks to the eccentric training. Furthermore, the opportunity to consult his training results in real time, gives him the possibility to correct his own mistakes and adapt his training programme to any situation.

CONCLUSIONS

The Desmotec devices allows to collect, store and share the progression data of any single athlete, providing the opportunity to consult and studying the progresses. DTS technologies also prevented a lower lumbar overload, usually a consequence for this kind of training performed in the traditional way.

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Sharing my experience with Petra Vlhova and Desmotec

INTRODUCTION

Who is Petra Vhlova?

  • Alpine skiing athlete (giant – slalom)
  • Born June 13th , 1995
  • 2012-2013 world cup debut
  • 4 medals at the World Xhampionships:

– 1 gold (GS 2019)

– 2 silvers (1 AC 2019)

– 1 bronze (SL 2019)

  • Season 2019:

– 2nd overall

– 2nd slalom

– 2nd giant

 

SUBJECT

Gender Female
Age 24
Job Skier
LIFESTYLE

Skier – Competitive Level

 

 

ATHLETIC CONDITIONING:

  • Season started on April 9th ​​2018 with a technical camp
  • Season ended on March 22, 2019 with material tests

TRAINING PLAN

  • In the first phase of “dry” conditioning, free weights and free-body exercises were used.
  • In the second conditioning phase, Desmotec was introduced to support work with overloads / free body. In this phase inertias were used to stimulate a greater acceleration and deceleration component.
  • In the third phase, that of approaching the races, the number of inertias was reduced to work more on the speed of the movements. Desmotec played a central role during the competitive period. The inertias were modulated according to the requests. Often it was also used as a neuromuscular “activation” the day before or the day of a competition.

PROTOCOL

 

Device D-Line
Test Max Power Test
Tool
Disk 1M + 1L
Sets 1
Repetitions 12

 

 

 

COLLECTED DATA

  • During the season body composition data were collected by bioimpedentiometer (Akern / RJL 101)
  • Jumping test, squat jump and countermovement jump, via chronojump platform
  • Power test on 12 repetitions with 1 large disk and 1 medium disk with DLine Desmotec

RESULTS SJ AND CMJ

 

RESULTS WITH DESMOTEC

 

EXAMPLES

Extensive work during summer retreats  (in the glacier so no gym)

After warm up:

  1. SQUAT (1L+1M) 2 sets x 45’’. Rest 3’
  2. LATERAL SQUAT (1L+1M) 2 sets x 40’’. Rest 3’
  3. SPLIT SQUAT (1L+1M) 1 x 45’’. Rest 2’30’’
  4. V-SHAPE (1L+1M) 1 x 40’’. Rest 2’30’’
  5. At the end do core exercises

 

  • Drop jump (fall from 40cm) with barbell (20-30% of bodyweight) + Immediately jump one hurdle of 70 cm repeat 4 times x 4 sets (rest is free)
  • 6 Obstacles jumps in plyometric way (70 cm) x 4 sets (rest is free)
  • Squat with Desmotec for 30’’ (2 large disc) x 3 sets
  • Lateral Squat with desmotec (2 large disc) x 6 each leg x 4 sets
  • Step up explosive x 6 each x 4 sets – with dumbbells
  • Norwegian hamstring x4 with 5” hold at maximal position x 3 sets
  • Sled Pushing 15 meters with high load S.S Sled Pushing 15 meters lower load (increase speed) – 3 sets
  • Side steps resisted with elastic band 3 x 10 meters (or with sled)
  • SLDL with KB x6 each side – 4 sets
  • Slide board or skates or 30” jumps x 6 times

After warm up (15’ with mobilization /foam rolling and correctives)

  • Squat with Desmotec with: V – Shape with 30’’ of work – Rest 30’’ – 1 PROdisc. Try to keep same rhythm. Repeat 3 sets.
  • Between each set add 5 meters of pre-athletics movements
  • Lateral squat with Desmotec 3 x 20’’ with each leg rest 30’’ between each leg. 1 PRO disc. Try to keep same rhythm . Between each set add 5 meters of pre.-athletics movements
  • Rowing with Desmotec 3 x 15 with 1 Large and 1 medium disc. Rest between sets 60’’
  • Split squat with Desmotec 3 x 15’’ with 1 large disc + 1 medium. Rest 60’’
  • Plank reach 3 x 40’’
  • Side plank dynamic on knees 3 x 20 dx,sx
  • Sprint training 4 x 10+10 mt completed in 6-8’’ rest 1’10’’
  • Stretching

EXAMPLES: PRE-RACE

  • Mobilization routine (pre-race)
  • Squat(1L) 2 sets x 15’’. Rest 1’15’’
  • Lateral Squat (1L) 2 sets x 15’’ L+R. Rest 1’15’’
  • Split squat (1L) 1 x 15’’. Rest 1’15’’
  • V-Shape (1L) 1 x 15’’. Rest 1’15’’
  • At the end: Movement routine

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