CSCF Entry Level course OPEN for registration

CSCF Entry Level courses are now open for registration.

If you have any question regarding CSCF courses or need to run a course at your local mountain, please contact Justine Parent via email or phone as soon as possible. It will be a pleasure to discuss with you the possibility to educate coaches, parents and friends at home!

FIS Athlete Coaching Bursary

To help keeping our FIS athletes involved in the sport and passing on their PASSION for ski racing, BC Alpine is offering a Bursary to help them through the first step of becoming a Ski Coach.

Requirements for the 150$ FIS Athletes Bursary for Entry Level courses (only).

1- Athlete must have a FIS card this year (2013-14) or have had a FIS card within the last 2 years (2012-13 or 2011-12).

2- FIS card could be Alpine or Ski Cross.

3- The participant has to send an email to confirming :

  • he/she is a FIS athletes entering a course
  • the year he/she had a card
  • FIS card # (if possible)
  • where that course is taking place
  • postal address & telephone number

The participant will pay the course fee and will receive a 150$ Bursary cheque from BC alpine after completion of the course.

Let the season begin!

Justine Parent  ·  Club Development Coordinator  ·  ·  ·  250.602.9077

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BCA Dryland Blog – Warm Up Part 2: The Benefits of Myofascial Release (Foam Rolling)

Self Myofascial Release – The Benefits of Foam Rolling as Part of Warm Up Routine

Today’s topic is the science behind foam rolling as part of your warm up.  This is a technique I have used for several years with my athletes/clients.  The benefits are fairly obvious when you perform foam rolling regularly.  Personally, I notice significant reductions in pain and stiffness the day after a rolling session.  I have been able to alleviate long term issues I have in my shoulders and hips when I included foam rolling in addition to other corrective exercise. With clients, I have also noticed that when performing rolling exercises on key muscle groups, they are able to achieve better range of motion early in their workout.

Myofascial release is a technique which has been used by therapists for years to improve muscle elasticity and reduce inflammation.  If you are lucky enough to have a full time therapist who works with you daily, good for you.  The vast majority of athletes do not.  Self-Myofascial release (e.g. rolling) is a practical alternative which individuals can use at low cost.  It is portable and is easy to instruct.

I will not attempt an in depth description of how to conduct a rolling session.  In short, the roller should be placed at the point of the muscle nearest to the midline of the body (proximal).  The person then rolls in an undulating, back and forth fashion along the muscle, pausing on more sensitive areas, towards the end of the muscle (distal point).  The person’s body mass will be sufficient to provide the force required.  The friction produced during this motion produces heat and allows the fascia to transform to a more fluid state while also reducing fibrous adhesions or ‘hot spots’.


A Little Physiology…..

 The fascia is a structure of connective tissue that surrounds muscles and groups of muscles, blood vessels and nerves, adhering some structures together, while allowing others to slide smoothly over each other (see pic below).  A healthy, hydrated fascia is essential for athletes to maintain a full, pain free range of motion.  For athletes, fascial restrictions may occur following a variety of situations including periods of inactivity (travel, illness, injury) and following intense training sessions when both muscle fiber damage and inflammation occur.  The fascia may become dehydrated and lose elasticity which in turn results in its binding to areas where the trauma occurred.  So-called fascial adhesions, or ‘hot spots’, can affect performance in a number of different ways.  Muscle length is hard to restore due to fascial restriction and as a result, range of motion (ROM) is negatively impacted.  ‘Hot spots’ can be painful and sensitive – this may adversely affect motor control and the autonomic nervous system (e.g. sympathetic vs parasympathetic dominance).  Both strength and endurance may be reduced as a result of fascial tightness (MacDonald et al, 2013).andrew 2

What is the science behind rolling?

 Establishing range of motion (ROM) prior to a training session is an integral part of the warm up.  The primary method which athletes use to improve ROM is through a variety of stretching methods.  However, significant research exists (for example, Behm et al, 2011) suggesting that prolonged static stretching directly before training results in a loss of both strength and power.  I will discuss the role of static stretching in warm up later in this article.

In recent study (MacDonald et al, 2013), it was reported that 2 minutes of quadriceps/IT band rolling exercise led to an increased range of motion around the knee joint without any loss of strength and power.  The practical implication of this is that, by including foam rolling in the warm up, athletes can enjoy the benefits of improved ROM without decreasing strength.  Very few studies have been conducted to fully support this finding, but the results are promising.

Evidence suggests a loss of strength occurs following a prolonged period (40 mins) of massage therapy (Arroyo-Morales et al, 2008).  Therefore, long periods of massage therapy, including rolling,  are not recommended prior to a workout to improve range of motion.  The loss of strength is perhaps due to the duration of massage or rolling, as suggested by MacDonald et al (2013).  When preparing for a training session, spending more than 2 minutes rolling each muscle group may have deleterious effects.


Foam Rolling in Practise:

 Self-Myofascial release can take a number of forms, but I would like to highlight the primary techniques I use:

•             The Foam Roller:  If you have ever had a proper sports massage, you will know that these can be highly painful as the masseuse is performing myofascial release and needs to exert significant pressure to achieve this.  Research demonstrated that a PVC roller surrounded by a foam layer increased pressure to soft tissue and was more effective in terms of isolating muscle ‘hot spots’ when compared with a soft, polystyrene roller (Curran et al, 2008).  Some brands of foam roller can cost $50+ as so it is easy to construct you own.  In fact, an investment of $30 (3 ft length of PVC piping, cheap yoga mat and glue) will allow you to construct 1 large or 2 small rollers.  I use the foam roller on some of my bigger muscle groups including the IT bands, the quadriceps, the glutes, erector spinae, latissimus dorsi and trapezius muscles.  If something is very tender, I switch to the softer roller.  Foam rollers are great because you use your own body weight to exert the pressure required.

•             The Rolling Stick:  The stick can be a great tool, however, the disadvantage is that it is often hard to exert enough pressure.  I use the stick on my lower leg (anterior tibialis, gastroc, soleus).  I have frequent tightness through my lats and traps and so I find that having a partner exert downward force on these areas is very effective in dealing with my ‘hotspots’.

•             A variety of balls:  While you can go and buy self-massage balls at any fitness store, I simply use a tennis ball, or 2 tennis balls taped together, which I find especially useful to find hotspots and massage my upper back (middle, low traps, rhomboids, lats).


How should I structure the warm up?

In practise, I frequently have athlete showing up for training tight and sore.   ROM should be restored as much as possible before attempting any performance elements of the workout.  This may reduce the risk of injury and will allow proper movement mechanics.  There are many different regimens for warm up – this is the protocol I follow with my athletes/clients:

Phase #1:             10-15 minutes of low-impact aerobic exercise (e.g. stationery bike).  This phase is important to increase muscle blood flow/temperature.  I also find it helps the athlete tune into their workout.

Phase#2:              2 mins rolling each tight / sore area.

Phase#3:              Specific static stretching.  Research has clearly shown that static stretching, as a stand-alone activity prior to a workout, can be detrimental to performance (Behm et al 2011).  However, Taylor et al (2008) demonstrated that if a sports specific warm up is conducted following static stretching, the negative effects of static stretching are eliminated (e.g. explosiveness and strength are restored).  I argue that the workout quality will be significantly reduced in the presence of tightness/restrictions.  Therefore, in warm up, my athletes will stretch individual areas of tightness following rolling to further restore ROM.

Phase#4:              Specific warm up 10 mins.  This warm up begins with controlled ballistic (dynamic) type stretches and progresses into a specific warm up. For example, if the athlete is doing a max strength session, the warm up prepares them for that.  If they have an on-hill ski session, the warm up will look different to a weights workout.  Whatever, the desired outcome, the specific warm up will be progress towards high intensity movements which prepare them to be athletic.  For example, if your warm up is preparation for a soccer game, the specific component should involve short sprints, jumps and rapid direction change.  The goal is not to induce fatigue that will negatively impact the workout or activity so keep the intense part of your warm up fairly short and specific.


Over the years, I have noticed that a greater attention to warm up has both reduced the prevalence of injury among the athletes I work with as well as increasing their functionality during workouts.  Foam rolling is now an integral element in warm up for my athletes, as well as a therapy to maintain pain-free range of motion.

All for now,


AndrewLambert signature

Disclaimer:  The advice given in this communication is in no way intended as an exercise/nutrition prescription.  Each individual coach/athlete is responsible to decide which training/nutrition methods are appropriate for their athletes based on their assessment.  FITSolutions takes no responsibility for injury or health issues arising from inappropriate use of the methodologies and/or training exercises shared in this email.

BC Dryland Blog – Warm Up Part 1: The Benefits of Static Stretching


Over the last couple of years, I have integrated the Functional Movement Screen (FMS) and corrective strategies into many of my athletes/teams programs.  This system led me to some different methodologies and new research regarding the subject of static stretching before a workout.  Static stretches involve holding a body part in a fixed position for a period of time, with the goal of lengthening muscles, thereby improving flexibility.  In the past, it was common to see static stretching routines conducted before a workout or sports practise.  However, in recent years (the last 10-15 or so….), the paradigm has shifted towards using only dynamic and ballistic type stretches prior to intense activity.  This shift was based on the finding that static stretching prior to intense activity had little impact on injury reduction and was of detriment to physical performance as it reduced the ability to produce force (Swanson, 2006).  In this article, I will challenge the notion that static stretching should be completely omitted from a warm up and share what I currently do with my athletes.

Why do we do a warm up?

On a general level, the goal of warm up is to reduce the risk of injury, improve performance and prepare the athlete psychologically for their training or competition..  On a more specific level, the physiological outcomes of warm up should be:

·        Increase muscle temperature (increases muscle elasticity)

·        Increase joint viscosity (joints can move feely)

·        Increase oxygen availability

·        Increase neural activity

A generally accepted method of warm up, which I have used until quite recently, would involve the following approach:

·        Phase 1 – Increase blood flow to the periphery (muscles).  Usually, this involves 10-15 minutes of low intensity aerobic activity.

·        Phase 2 – Mobility work.  In this phase, the focus is on range of motion (ROM) throughout all joints and segments.  Here, the focus is on dynamic stretches emphasizing mobility through the ankle, knee, hip, thoracic spine and shoulder.

·        Phase 3 – Central Nervous System (CNS) priming.  In this phase, the focus moves to specifically preparing for whatever workout or practise is planned.  Examples of CNS priming include low-intensity plyos, sport specific drills and/or warm up sets for weight lifting.


This warm up would last anywhere from 15-30 minutes depending on the nature of the workout main segment.  Over the years, I would say that this method has been quite successful, and so at first I was a little reluctant to change my approach.  As a rule, I saved static stretches to be used in focused flexibility sessions.

A number of studies have concluded that dynamic type movements are most appropriate to improve performance.  McMillian, Moore, Hatler and Taylor (2006) suggested that one possible mechanism performance improves is through post-activation-potentiation (PAP), or an increase in rate of force development and twitch force which occurs after dynamic movements.  This study found that subjects produced higher scores in tests of power and agility when they performed dynamic exercises only, when compared with subjects who completed static stretches only or no warm up.  This study is one of many which demonstrates that using only static stretching before a workout is detrimental to performance.

A study by Taylor, Sheppard, Lee and Plummer (2008) aimed to assess the effectiveness of a warm up protocol which combined static stretching followed by a dynamic, sport specific warm up.  Following this warm up, athletes completed a number of tests stressing speed and strength.  Their findings were compelling.  When the athlete followed a sport specific (dynamic) routine after 15 minutes of static stretching, no performance decrements were found when compared with dynamic stretching only.

The big question is, why would static stretching be necessary prior to a workout?  A primary goal of the warm up is to increase mobility around joints so they can move more freely.  Many athletes have tight or inhibited areas in their body which limit movement.  Before attempting high intensity exercises (e.g. a heavy squat or plyometric), mobility must be established.  If the athlete has poor mobility and/or muscle activation caused by poor mobility, then compensatory strategies will be used to produce high force.  Gray Cook (2010) called this the ‘over-powered athlete’ on his performance pyramid.  Such athletes are able to produce high levels of force/velocity but have poor mobility which forces compensation elsewhere.  Poor squat mechanics (e.g. excessive torso lean) are an example of how poor mobility  results in a compensation strategy.  Even worse, often you see an athlete increasing load to a squat in this position.  This type of athlete is setting themselves up for future injury.  A tip for coaches – if your athlete repeatedly can’t to a back squat with perfect mechanics, then switch to front squat.  Most athletes can do this properly with coaching and as a result load the spine safely.

Static stretching can be used prior to dynamic/sports specific drills as a corrective strategy.  Athletes should work on lengthening tight/short muscles early in their warm up reduce inhibition and improve overall quality of movement.  Following static stretching, a dynamic warm up can be used to increase blood flow, mobility and CNS activation.   There are many different static or ‘corrective’ exercises which can be prescribed.  Gray Cook has written 2 great books (see reference list) which demonstrate corrective exercise.  I use the Functional Movement Screen, developed by Gray Cook and his colleagues, to assess both mobility and stability and identify weak links  However, there are many other ways to assess athletes.  The sit n’ reach test, I have to say, is a bit primitive.  Every athlete, particularly a growing athlete, has a different anthropometric profile (longer arms, long legs, short torso) and this influences the test results.  Plus there is no transfer to real athletic situations.  I use the FMS because all the screens used are relevant to athletic movement and the screen is objective.  You get a score out of 21.  Athletes with a score lower than 14 are statistically more likely to get injured.  From the results, you find the weakest link and apply corrective exercise to improve this.  Success is measured by your score increasing.

New research is there to be applied so, in response, here is the protocol I now follow with my athletes before an intense strength training session:

·        Stage 1 – 5-10 minutes light aerobic exercise (increase muscle temp).  Many coaches have omitted this phase, but I personally like to be warm before I start doing anything else.

·        Stage 2 – Reduce fascial tightness.  Foam rolling ‘sensitive’ areas.

·        Stage 3 – ‘Corrective exercise’.  Work on weaknesses we identified in the FMS, or simply stretch areas that feel tight.  Here is where I use static stretching or isolated stretches.

·        Stage 4 – Dynamic mobility (e.g. lunge step, overhead squat w/ dowel, squat patterns)

·        Stage 5 – CNS priming (low-intensity plyos, shuffles, sprint components).

I should point out that the final phase is always specific to whatever workout, practise or competition is planned.  Specific drills should prepare the athlete for better performance while reducing injury risk.  In the weights room, if we are doing heavy lifts, these are preceded by a few reps with a sub-maximal weight.

There are a vast range of methodologies and approaches to develop your own warm up routine other than what I have presented here.  This is simply how I think warm up is most effective based on the most up to date information I have.  The take home message is that a comprehensive warm up is crucial to both reduce the risk of injury and enhance performance.

All for now,


AndrewLambert signature


Cook, G. (2010). Movement. On Target Publications, Aptos, CA.

Cook, G. (2003). Athletic Body in Balance. Human Kinetics, Champaign, IL.

McMillian, D.J., Moore, J.H., Hatler, B.S., Taylor, D.C. (2006). Dynamic vs Static Stretching Warm up:  The Effect on Power and Agility Performance. Journal of Stength and Conditioning Res. 20(3), 492:499

Swanson, J.R. (2006) A Functional Approach to Warm up and Flexibility.  Strength and Conditioning Journal. 28(5), 30-36

Taylor, K.L., Sheppard, J.M., Lee, H., Plummer, N. (2008). Negative effect of static stretching restored when combined with a sports specific warm up component.  Journal of Science and Medicine in Sport, 12, 657-661.

Disclaimer:  The advice given in this communication is in no way intended as an exercise/nutrition prescription.  Each individual coach/athlete is responsible to decide which training/nutrition methods are appropriate for their athletes based on their assessment.  FITSolutions takes no responsibility for injury or health issues arising from inappropriate use of the methodologies and/or training exercises shared in this email.


BCA Dryland Blog – Recovery Strategies for Athletes


Doing a better job of recovery is one of the most potent training tools an athlete can use.  If you are working with development level athletes, spending time educating athletes on how they can maximize their recovery time is critical to their success.  In most cases, over-reaching and over-training are not really a concern as the training frequency is insufficient to cause this.  However, when you couple a heavy training load with inadequate recovery, a busy social life and other emotional stressors, it is common that athletes become consistently fatigued and this no doubt impacts their training adaptations.

The graph below suggests that if we introduce an appropriate training stimulus (e.g something that challenges homeostasis – it must be hard) then we create fatigue.    Over time, if we continue to apply appropriate training balanced with effective recovery, the body adapts (supercompensation) and fitness improves.  If we fail to recover (e.g. too many hard sessions, insufficient recovery time) we enter an over-reaching phase of training.  This is actually quite desirable in some training blocks.  However, if the athlete fails to fully recover at the end of the block and then starts intense training again, this cycle of events will lead to underperformance and potentially over-training.  Conversely, if the training stimulus is too easy, the body will fail to super-compensate and fitness is not improved.


We had a great talk from Dr Trent Stellingwerff in Whistler May 2013 regarding recovery. Here are a few notes I took from the presentation, plus a few things I added myself.

Recovery modalities (should be used in some form DAILY)

1.            The cold tub – use these after a new workout or unaccustomed load and you are anticipating muscle soreness.  The tub should be at around 15C (NOT ice cold) and you sit in there around 10 mins.

2.            Hot/cold tubs – these are for high fatigue days following an intense workout.  Go at a ratio of 2:2 (hot:cold) x 4.

3.            Active recovery  – doing light aerobic exercise (10bpm below zone 2) stimulates blood flow to the muscles, delivering oxygen to removing metabolic by products.  After a tough strength workout, you should spin for 15 minutes.  At the end of a tough bike workout (e.g. hill climbs) do an easy spin for 15 mins.

4.            Pool workouts / swimming – these are great as they are low impact (minimal eccentric actions) while allowing the joints to go through a pain free range of motion and allowing increased oxygen delivery to recovering / sore muscles.

5.            Rolling and stretching – various rolling modailities allow athletes to work on trigger points or hot spots in muscles that would otherwise require sports massage.  There are a variety of ways to do ‘stretching’, however, following an intense workout, it is important to return the muscle to its normal (resting) length to allow metabolic recovery.

6.            Yoga – optimal recovery is both physiological and emotional.  Yoga is a great form of recovery as it incorporates breathing and relaxation techniques as well as working on whole body mobility and stability.


Maintaining hydration becomes a significant challenge in particular circumstances.  The main way in which we lose heat during exercise is by evaporation of sweat from the skin.  Hydration and electrolyte balance will be challenged more in hot/cold/humid environments.  It is possible during an intense exercise session in the heat to lose ~2 liters of fluid through sweat per hour.  The best way in which for an athlete to gauge fluid loss is by starting the session hydrated (urine is a light lemon colour).  Weigh yourself before and after to determine weight loss.  It is important if you have sweated profusely to use an electrolyte based drink (e.g. Gatorade).  Following the initial recovery period, switch to pure water.  Remember, if you eat following a workout, you are likely ingesting sufficient electrolytes depending on the food – the electrolytre drink is just convenient during and directly after the workout.  There is no magic number for how much water (e.g. 10 glasses a day), other than to say that your body weight should be restored to pre-exercise levels.  Your urination should be a light lemon colour and it is recommended that you start the day with a glass of water due to the dehydrating effects of sleep (e.g. 7-9 hrs without fluids).  Try to get most of your fluids in before the evening as excessive fluid consumption later in the day will lead to sleep disruption.

Pay particular attention to hydration in the following conditions:

1.            During long workouts when you sweat for an extended period.

2.            Training at altitude (ventilation is higher and the air is cooler and drier – both of these circumstances lead to increased fluid loss).

3.            Training in the cold – your need to warm and humidify cold/dry air and so this leads to greater fluid loss.


Following workouts, replacement of lost nutrients is crucial to your energy for the next workout and for muscle repair/growth:

1.            Glycogen synthesis is most rapid immediately following a workout.  So, it is very important to have a source of carbohydrate(CHO) directly following the workout.  This should be easily absorbed (e.g. CHO drink, energy bar, high glycemic index snack).  Then, have a full meal within 2 hrs of the workout.  Other meals should contain more nutrient dense sources of CHO (e.g. whole grain breads, wild/brown rice, quinoa, potatoes, yams).  Avoid delaying CHO intake as glycogen synthesis will be reduced and your training the next day will be impacted.

2.            Getting quality proteins (amino acids) in your body is important through the day to ensure a positive nitrogen balance.  This creates an anabolic environment in which the muscle can recover/rebuild and new muscle growth can occur.  It is important to have a source of quality protein with every meal (e.g. lean meats, eggs, dairy).  Before/during/after your workout research suggests that beyond 20g of protein, very little can actually be absorbed and used for muscle synthesis.  So, mega doses of protein while neglecting protein at other meals will be ineffective.  Taking a supplemental form of protein before/during/after workouts is practical for athletes as it is convenient and absorbed quickly.  Whey protein isolate is the best choice, in particular due to the higher concentrations of the essential amino Leucine which has been shown to be very potent in stimulating muscle synthesis.

3.            Antioxidants – Athletes are under increased oxidative stress from a busy training schedule.  Eating a diet which is high in fresh fruits and vegetables can have a positive effect on overall inflammation in the body as well as overall health.


Likely the most important aspect of recovery!  Your body undergoes the greatest regeneration during deep sleep.  The main principles are fairly obvious to most people, and yet many struggle to get a good nights sleep and wake up feeling heavy and tired.  Good sleep means:

•             Falling asleep within 30 mins of laying down and not waking up regularly in the night.

•             Getting between 8-10 hrs for an athlete aged 15-20.  Everyone is different, but this is a ball park.

•             Avoid excessive alcohol  (more than 1-2 units)

•             Avoid caffeine, especially past noon (some people are more sensitive than others)

•             Practise sleep hygiene (no TV in your room, room is dark and temperature is comfortable.  Noise is minimal.  If you can’t control noise, then a white noise machine can be very useful)

•             Perhaps de-stressing before sleep.  If you feel wound up, meditation can help calm your central nervous system.


Having effective recovery strategies is equally important to the actual training you do and can expedite your progress dramatically.  This is not an exhaustive list, but covers the basics.


All for now,


AndrewLambert signature

BCA Dryland Blog – Dietary Supplements for Developing Athletes

Dietary Supplements for Developing Athletes


I had an interesting conversation with a ski racing parent this morning regarding supplement use as his 16 year old son had been told by a trainer to start using creatine.  He wanted to know if this was a good idea.  There are a few general laws I follow regarding dietary supplement use:

  1. MOST IMPORTANTLY, there is no substitute for work ethic!  A supplement program is the ‘icing on the cake’ when it comes to training.  A supplement program should be tailored to meet individual training goals.
  2. Taking supplements is no substitute for a low quality, poorly timed nutrition.  Developing good nutritional habits and learning how to time nutrient intake is one of the most effective training tools for a young athlete.
  3. Many supplements are touted to increase lean muscle mass.  However, lean muscle mass development is largely dictated by circulating testosterone levels, appropriate training stimulus and recovery (rest and nutrition).  You have to be patient and develop good practises in training.  When the time comes, the athlete will be able to build mass.  For many athletes, this does not happen until 18-20 years of age or even later in some cases (on average later for males than females).  Supplements may enhance the process when the athlete has developed a strong foundation of training, recovery and nutrition practises.
  4. With my athletes, I provide them with information on nutrition supplements which have been shown to have an ergogenic benefit (validated in peer-reviewed research).  I NEVER INSIST OR EVEN STRONGLY RECOMMEND A SUPPLEMENT.  It is 100% their choice.  The athlete is solely responsible for what is in their body.  Doping controls are prevalent at the higher levels of sport.  The athlete is responsible to buy supplements which have been tested through a WADA approved lab and certified free of contaminants.   I believe that educating athletes regarding doping and responsible use of supplements is key at the development level.
  5. Athletes should NEVER buy supplements off a shelf in a nutrition store.  There is a low level of regulation in the supplement market.  A 2004 study found that of the 634 samples analyzed, 14.8% of supplements contained a banned anabolic agent which was not included on the label (De Hon & Coumans, 2007).

With my athletes, I will give them information regarding sports supplements and then address each of them on an individual level.  There are number of legal dietary supplements which have been shown in research to provide an ergogenic benefit (can enhance training and performance).  That is a whole other article.  Developing athletes have so much to learn about training, recovery and nutrition.  Focus on the basics and this will pay off later in their careers and later in life.  GOOD HABITS COME FIRST!

All for now,


AndrewLambert signature

Disclaimer:  The advice given in this communication is in no way intended as an exercise/nutrition prescription.  Each individual coach/athlete is responsible to decide which training/nutrition methods are appropriate for their athletes based on their assessment.  FITSolutions takes no responsibility for injury or health issues arising from inappropriate use of the methodologies and/or training exercises shared in this email.

BC Alpine Dryland Blog May 25th


I have a couple of resources I would like to share with today.  One of the principles of training is that of variety.  This means that you regularly (every 3-6 weeks) switch up the exercises in your training program to continually apply stress/recovery and provoke  adaptation.

If you do the same exercises all the time, the body simply adapts and eventually your progress plateaus.  Therefore, it is crucial that you have an arsenal of effective exercises at your disposal so you can offer variety to your athletes.  One resource I have found very helpful (and descriptive) is While I do not use all of these exercises with my athletes, there is some great stuff in there.  The videos are awesome…just click on weightlifting on the home page.  Each page also gives an in depth discussion of exercise technique and the biomechanics of the movement.

Adding variety also keeps things interesting for the athletes and can prevent staleness.

I also have a channel on youtube with a bunch of my own videos, many of which are ski specific exercises.  Search ‘mrlambo 76’ and then subscribe my channel.

A must read for coaches regarding the principles of training, adaptation and supercompensation – Bompa, T. 1999 Theory and Methodology of Training. Champaign, IL:  Human Kinetics, 4th Ed.

All for now,


Disclaimer:  The advice given in this communication is in no way intended as an exercise prescription.  Each individual coach is responsible to decide which training modalities, loads, volumes and intensities are appropriate for their athletes based on the coaches assessment.  FITSolutions takes no responsibility for injury or health issues arising from inappropriate use of the methodologies and/or training exercises shared in this email.


AndrewLambert signature

Blog : Andrew Lambert, Strength & Conditioning Coach BC Ski Team

Hi everyone,

Following our BC Alpine coaches meeting, I will be sending out regular blogs.  The subject matter will be (broadly) athlete development, strength and conditioning, nutrition.  This is an opportunity for me to share some ideas, techniques, methods and resources with you all.

If there are coaches from your club who you think would benefit from the information, but who were not at the BCA meetings, then please let me know and I will add them.

For now, click here for a link to my presentation – click on ‘practise #2’.

I’d also like to share with you the opportunity to attend the Okanagan Strength Conference which takes place July 26th-27th in Kelowna.  Among the star studded line up of presenters is Matt Jordan, who is the head conditioning coach for our national alpine women’s team. Registering by May 31st will give you a $100 discount (price $327).

All for now,



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NCCP Make Ethical Decisions Workshop Available Online!

The Coaching Association of Canada, in collaboration with The Coaches Centre, is beginning the delivery of the Make Ethical Decisions (MED) module in a 3D virtual environment. This mode of delivery will be led by a qualified Learning Facilitator and allow coaches to take the training from their desktop or laptop.

An online MED workshop is scheduled to take place from 6:30 – 10:30 PM (PST) on November 15th, 2012.

By successfully completing the MED workshop coaches will be fully equipped to handle virtually any ethical situation with confidence and surety. MED helps coaches identify the legal, ethical, and moral implications of difficult situations that present themselves in the world of team and individual sport.

A standardized decision-making module gives coaches a thorough process to rely on, while shared knowledge from qualified Learning Facilitators and experienced peers helps move the key principles out of the classroom and into the real world.

The MED workshop is a cornerstone of the National Coaching Certification Program (NCCP), and leaves coaches with no doubt as to what to do when the going gets tough.

For complete information and to register please click here