Endurance Physio Strength and Performance Training Classes
The Endurance Physio Seasonal Performance Training classes are a 10-12 week sessions designed to optimize muscle, joint, and tendon health in addition to building stability and motor control for common recreational activities such as running, biking, and skiing. Many Missoulians are great at spending time breathing hard on the trails, but have trouble finding the time, equipment, and motivation to compliment the endurance training with more strength work. These classes are designed by our physical therapists with the goal of teaching sound lifting technique and appropriate progression and modification of what we think are the best "bang-for-your-buck" exercises. We certainly don't advertise this as an "injury prevention" program, but it's a chance to work on lifting technique and progressive loading principles that will improve muscle, joint, and tendon health in addition to building stability and motor control in the areas that we commonly see contributing to injury. All of our strength classes have a primary focus on compound lifts for both upper and lower body as well as accessory lifts. They will vary in the exercise focus depending on the season and the popular upcoming sports. The classes are instructed by physical therapists and/or physical therapy and exercise physiology students and can be modified to fit many ability and experience levels.
2024 FALL Session
SEPT 30 - DEC 12
M/W 6:15pm-7:15pm
T/TH 5:45am-6:45am
The focus of the Fall session is on prepping for all of the skiing sports including nordic, downhill, skimo, and backcountry. The class will be focused on squats and deadlifts, shoulder extension movements, and general hip, shoulder and core stability to increase strength and durability for the upcoming Winter season. We offer a winter/spring session that is geared more towards biking and running, that is very similar. If your primary sport is running, this Fall session can also be a great program for your off-season running strength prep if you have early-season races planned. This year, the Fall session will be 10 weeks of class 2x/week with a one week off during the Thanksgiving Holiday week (total 20 classes).
Key lifts:
Back Squat: One of the best bang-for-your-buck lifts out there. Great way to strengthen all of the important muscles needed for downhill and backcountry skiing as well as running while also challenging your anterior and posterior trunk stabilizers (aka core:-). This one is particularly great for building knee durability.
Deadlift: The posterior chain master lift. This one targets glutes, hamstrings and back muscles. When performed with appropriate progression, this one is so great for building spine durability.
Shoulder Extension and Stabilization: Skiing is not just about the legs. Think of how tired your arms can get after your first nordic ski of the season. Lets get those triceps, lats, and rotator cuffs prepped!
Single leg loading: These lifts are important for getting your big leg muscles working together with some of the smaller stabilizers. They also give you a change to work on imbalances between your right and left side. Lifts include things like bulgarian split squats, step-ups, single leg RDLs, and other various forms of single leg squatting.
Quad Focus: Quads strength and knee durability is key for skiing, particularly downhill. Squats are great for loading the quads, but we will additionally have some additional quad work such as knee extensions, plyometrics for building endurance and improved use of fast-twitch muscles, and other various quad loading exercises.
Balance and shoulder/hip stability: Every class will have some exercises that focus so the little stabilizers can keep up with all of the big muscles that are getting rocked with the compound lifts.
Core: Duh. Actually, almost all of the above lifts are wonderful core exercises. We will also have some core-specific exercises to improve your ability to execute the above lifts as well as power you up the freshly groomed trails.
Finisher: This is a short (10 min) and challenging surprise at the end of each class.
Register HERE
Registration opens August 28th
Cost: $315 for the session which includes 20 classes as well as a link to the work-outs in case you miss class
If you have questions, please email Anya at endurancephysioanya@gmail.com
