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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