FAST – KIT Functional Alpine Ski Training
Acronym for Functional Alpine Ski Training designates a training method specifically studied for athletic training dedicated to alpine skiing. Skiing is a complex, technical, combinatorial, situational sport, whose execution, although performed in a standardized way, is subjected to numerous variables characterized, on an athletic level, by high muscular tension (over 3 G of acceleration in bends, corresponding to more than 300 kg) and a wide range of joint mobility. For this reason, in the KIT F.A.S.T. we find tools that involve strength exercises characterized by destabilization and a full range of movement, from which coordination and stabilization capacity of the joints. The goal of this strength-conditioning work is to improve all the specific neural and metabolic abilities of the athlete starting from strength in all its components: maximum strength, explosive strength (power), elastic-reflex strength, resistant strength.
The Kit is composed of:
9012/3 LOW HEX BAR It is the central tool of the method. It allows strength training with deep squats, dynamic and destabilizing multiplanar exercises.
8054 FLOW-Bag The water moves inside the bag. The tool completes, in terms of proprioception, reactivity and general strength, the work done with the Low Hex Bar. Being equipped with different grips, it allows the performance of both traditional movements: deadlift, squat etc. both of ballistic movements: swing, snatch etc. increasing the coordination between the hips and shoulders, as well as the overall stability of the body in the multi-planarity of the movements.
0606 Hip Band Elastic ring band used as a complementary tool in hip flexion and extension exercises, especially squats, in order to achieve greater activation of the gluteus maximus and the tensors of the fascia lata.
9040 / 30W Rubber Wagon Wheel with 9014 Compact Barbell and 9016/1 Collars. The deadlift set with giant 66 cm diameter bumpers is the other basic tool of the method. The lifts from the ground represent not only a fundamental multi-joint training dedicated to strength, but, mainly involving the posterior chain, they complete the training of the muscular system involved in stabilizing the knee. In alpine skiing, the knee joint undergoes very high tensions, which can be counteracted through specific preparation capable of guaranteeing strength and balance between the muscles involved.
9123 Ghd & Sissy Squat – Hamstring Bench Two tools in one: Hamstring Bench and Sissy Squat. The Sissy Squat performed with a bench press is an exercise for training the quadriceps that reproduces the condition of retraction of the load that can be determined during skiing. Hamstring Bench (Nordic Norwegian Curl) is effective in training part of the posterior muscle chain (hamstring muscles, trunk muscles) mainly through eccentric (load slowing) and isometric (load arrest) yielding exercises. The 9123 bench, combined with the fundamental deadlift exercise, makes it practical to train all types of muscle contraction (isometric, concentric, eccentric) and therefore all the components of force production.
9013/1 GHR – Glute Hamstring AB Roller Multifunctional tool inserted in the FAST Kit to be integrated with the Nordic hamstrings Curl performed on the 9123 bench. Unlike the bench, the Roller allows to reach in a relatively easy and dynamic way, the maximum lengthening and shortening of hamstring muscles. Training is useful in sports, such as alpine skiing, characterized by maximal expressions of power (speed and strength).