The Ski BASE Jumper Workout
Get fit enough for one of the most hardcore sports in the world.
Amid the risk and high demand to perform, professional ski BASE jumper Matthias Giraud ensures he’s always in shape. “Functional strength is what I am interested in. The idea is to stay strong, but not become too bulky. In other words, big muscles are cool and aesthetically pleasing, but not suitable for what I do,” he explains.
Giraud’s Ski BASE Jumper Workout
Giraud opts for versatility in his training to accomplish the well-rounded fitness that enables him to adapt to any situation on the mountains. He generally trains three days per week during ski and BASE jumping season with the remainder of the week outdoors. During the off-season, he shoots for five sessions a week. He exercises with free weights, machines and performs various plyometric and cardio routines.
Intense workout, 1 hour and 30 minutes EXERCISE ONE 15 minutes of biking and 15 minutes of rowing for warm-up. Trains the upper and lower body in the same session. EXERCISE TWO Three sets of 30 reps, walking lunges or "tele-skiing" squats. The first set is performed with a 35-lbs. weight held out in front of his body, the second set is with a 45-lbs. weight. This exercise trains the legs, back and engages the core for stability when skiing. EXERCISE THREE Three sets of 30 reps of stationary squats on a reversed Bosu ball to create an unstable platform. Squat slowly until your legs get to a 90-degree angle and hold the movement at the bottom after each rep for two seconds. Repeat for 30 repetitions. This exercise trains your legs and core for balance. EXERCISE FOUR Four variable sets of 50 reps with a resistance band attached to an anchor point and the other end attached to your ankle (the motion is like an adductor/abductor motion). Set One: Face the anchor point to work on your hamstring and front of the hip while sliding your leg away from the anchor point. Set Two: Move your body 90 degree clockwise compared to the anchor point and do another 50 reps which focused on the inside of you knee. Set Three: Rotate another 90 degrees to work on your quad and glutes. Set Four: Rotate 90 degree again into a position to work on the lateral side of your leg. These exercises train the entire leg from all angles. EXERCISE FIVE Three sets of 10 to 12 reps of chest presses with 35-lbs. weights in each hand on a bench. This exercise trains the chest, shoulders and triceps for upper body strength. EXERCISE SIX Three sets of 10 to 12 reps of chest/shoulder presses on an incline bench with 35-lbs. weights in each hand. This exercise trains the chest, shoulders and triceps with slightly more emphasis on the shoulders and upper chest. EXERCISE SEVEN Three sets of 10 to 12 reps of dumbbell curls while standing on the upside-down Bosu ball with a 25- to 30-lbs. weight in each hand. This exercise trains the biceps and forearms while the imbalanced surface of the Bosu ball engages the core. EXERCISE EIGHT Three sets of 10 to 12 reps of triceps kick backs while squatting on the Bosu ball with 25 to 30 pound weights in hand. This exercise trains the triceps with the Bosu ball engaging the core. EXERCISE NINE Three variable sets of 10 to 12 reps of calf raises, changing the positioning of the foot with each set focusing on the middle, inside and outside of the calf and doing each leg separately. EXERCISE TEN One set of 50 repetitions of "side to side" abs in the “Captain's Chair.” This exercise is to replicate the mogul skiing motion as you work the abs and oblique muscles side to side. EXERCISE ELEVEN Two sets of 25 ab crunches in the “Captain's Chair.” This exercise trains the upper and middle abdominal muscles. COOL DOWN Various stretching exercises to avoid tension in the back and eliminate spasms.
Recovery workout, 1 hour and 30 minutes EXERCISE ONE 15 minutes of biking and 15 minutes of elliptical for warm up. EXERCISE TWO Three sets of 30 reps of walking lunges or "tele-skiing" squats. EXERCISE THREE Two sets of 30 reps on the leg press machine, doing one leg at a time. EXERCISE FOUR Three sets of 10 reps of single-legged hamstring curls with 65 to 80 lbs. of resistance. (Giraud performs two sets for his left leg to build strength from an injury, while only performing one with the right leg.) EXERCISE FIVE Three sets of 10-12 reps of various body-weight exercises. COOL DOWN Various leg and back stretches.
Giraud’s Diet and Supplement Regimen
Giraud attempts to eat for his blood type which is O+. For protein he opts for meats or a banana/vanilla protein smoothie and adds mixed berries and granola for energy from the carbohydrates. Yogurt, flax seeds and avocados are also within the plan along with lots of green vegetables such as broccoli and zucchini. As for supplements, Giraud uses Glucosamine/Chondroitin/MSM for joint health. Giraud is an advocate of clean living. He limits his alcohol consumption to a beer or two every other day or three days. He complains that if he drinks more than two drinks it begins to affect his joints with swelling and stiffness.