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What my training and waves have in common

7. September 2018

What my training and waves have in common

It still feels like summer, but in only a few weeks the World Cup in the snow will start back.
It is all the more important to make full use of every day, to be present and to work with clear determination.

 

Every now and then I get asked the question, how my training looks like and how ski jumpers actually train? Here are some insights:

 

Sport has been an elementary part of my life as far as I can think back.
For me, sport means "to be alive", a very intense moment of "feeling myself".

I have always been keen to move. Ever since my early childhood.
Today, I am almost addicted to the feeling that follows each training. Although I am exhausted, I feel very happy too. For sure, many of you doing sports can relate to this feeling.

Since I started elite sport, everything has become more professional.
Ski jumping is mainly about speed and jumps.
This is very much needed in the maximum force range. That means a lot of weight and few repetitions. It's about setting priorities: many jumps, many variations such as squats with and without weight, jumps with weights, hurdle jumps ...
The WAVE program for example is an exciting training program: from more repetitions with less weight – to few repetitions with a lot of weight - back to more repetitions with less weight (eg 6-4-2-2-4-6 repetitions), mimicking the shape of a wave.

Endurance, by the way, does not play a crucial role in ski jumping, because endurance muscles are rather slow muscles. That's why we only do it for regenerative purposes. But there are no dedicated endurance training units.

In spring, the training program is generally more varied. At this time, we also get involved with athletics, doing sprints, hurdles, various running exercises ... It's all about setting new and different stimuli.
Volleyball is also often part of our program. It‘s not just a cool sport, it also suits us very well, because it sets jump accents and requires very good coordination skills. That‘s why you regularly see us ski jumpers playing team volleyball in the winter.

For us, the "nerve activation" is generally very important: That means, it is important to control our fast-paced muscles in as short a time as possible.
If I jump off the hill, I have to act within a few milliseconds, getting the full power out of my muscles. That’s why training this lightning-fast reaction is part of our training routine.


Training is cool!
All inall, I LOVE to train.
There’s not many things you can compare the feeling of happiness after a good training day to. To really feel yourself, to be happy with yourself and to be in a generally good mood. That's rad. I am very grateful to be able to experience this almost every day.

For me, it’s all about balance: to give everything during training and to push myself, to then have calmer minutes afterwards and to recharge. Almost like waves in the sea, which build up and develop their power and then withdraw to rebuild again.

 

I have been able to observe such waves in the Mediterranean in recent weeks, for example.
The whole Austrian Ski Jumping Team had a few days off. I grabbed the opportunity to flyto Ibiza with good friends.
I really like the island. I got to know freaky, interesting people, but also experienced many quiet moments. Enjoyed very good food, seen cool spots and felt free, recharged my batteries.

We also went to the Kygo concert. This was definitely one of my summer highlights: celebrating at the beach, under the open sky, together with about 20,000 people was really motivating.
Right now, so soon after, I feel very relaxed, full of anticipation and motivation for the things ahead.

Especially since it really kicks off soon. Many high intensity training units are coming up.
The pace is really picking up. I do not really have a weekend off until the World Cup winter. My responsibilities beside the sport also increase: interviews, TV appointments etc ..

Now, at the beginning of September there will be a course in Innsbruck and a Continental Cup in Stams. I want to fully attack. It's the last summer Grand Prix stage and that's where I have to implement what we've been working on for the past few weeks.

It has already worked well in training with the summer Grand Prix in Einsiedeln and Courchevel and it developed something positive. Technically, the jumps are right.
Unfortunately, I have not able to implement it during competition yet. But my feeling is good.


My friend Dominic Thiem, who is currently the best tennis player in Austria, is really inspiring me right now. The way he really went for it at the US Open just now and how he proved his strength in one of the world’s biggest tennis tournaments, is very impressive to me.

I'm really happy for him.
We motivate each other and I hope for him, that he can be as present and strong in future tournaments.

 

GS

What my training and waves have in common

It still feels like summer, but in only a few weeks the World Cup in the snow will start back.
It is all the more important to make full use of every day, to be present and to work with clear determination.

 

Every now and then I get asked the question, how my training looks like and how ski jumpers actually train? Here are some insights:

 

Sport has been an elementary part of my life as far as I can think back.
For me, sport means "to be alive", a very intense moment of "feeling myself".

I have always been keen to move. Ever since my early childhood.
Today, I am almost addicted to the feeling that follows each training. Although I am exhausted, I feel very happy too. For sure, many of you doing sports can relate to this feeling.

Since I started elite sport, everything has become more professional.
Ski jumping is mainly about speed and jumps.
This is very much needed in the maximum force range. That means a lot of weight and few repetitions. It's about setting priorities: many jumps, many variations such as squats with and without weight, jumps with weights, hurdle jumps ...
The WAVE program for example is an exciting training program: from more repetitions with less weight – to few repetitions with a lot of weight - back to more repetitions with less weight (eg 6-4-2-2-4-6 repetitions), mimicking the shape of a wave.

Endurance, by the way, does not play a crucial role in ski jumping, because endurance muscles are rather slow muscles. That's why we only do it for regenerative purposes. But there are no dedicated endurance training units.

In spring, the training program is generally more varied. At this time, we also get involved with athletics, doing sprints, hurdles, various running exercises ... It's all about setting new and different stimuli.
Volleyball is also often part of our program. It‘s not just a cool sport, it also suits us very well, because it sets jump accents and requires very good coordination skills. That‘s why you regularly see us ski jumpers playing team volleyball in the winter.

For us, the "nerve activation" is generally very important: That means, it is important to control our fast-paced muscles in as short a time as possible.
If I jump off the hill, I have to act within a few milliseconds, getting the full power out of my muscles. That’s why training this lightning-fast reaction is part of our training routine.


Training is cool!
All inall, I LOVE to train.
There’s not many things you can compare the feeling of happiness after a good training day to. To really feel yourself, to be happy with yourself and to be in a generally good mood. That's rad. I am very grateful to be able to experience this almost every day.

For me, it’s all about balance: to give everything during training and to push myself, to then have calmer minutes afterwards and to recharge. Almost like waves in the sea, which build up and develop their power and then withdraw to rebuild again.

 

I have been able to observe such waves in the Mediterranean in recent weeks, for example.
The whole Austrian Ski Jumping Team had a few days off. I grabbed the opportunity to flyto Ibiza with good friends.
I really like the island. I got to know freaky, interesting people, but also experienced many quiet moments. Enjoyed very good food, seen cool spots and felt free, recharged my batteries.

We also went to the Kygo concert. This was definitely one of my summer highlights: celebrating at the beach, under the open sky, together with about 20,000 people was really motivating.
Right now, so soon after, I feel very relaxed, full of anticipation and motivation for the things ahead.

Especially since it really kicks off soon. Many high intensity training units are coming up.
The pace is really picking up. I do not really have a weekend off until the World Cup winter. My responsibilities beside the sport also increase: interviews, TV appointments etc ..

Now, at the beginning of September there will be a course in Innsbruck and a Continental Cup in Stams. I want to fully attack. It's the last summer Grand Prix stage and that's where I have to implement what we've been working on for the past few weeks.

It has already worked well in training with the summer Grand Prix in Einsiedeln and Courchevel and it developed something positive. Technically, the jumps are right.
Unfortunately, I have not able to implement it during competition yet. But my feeling is good.


My friend Dominic Thiem, who is currently the best tennis player in Austria, is really inspiring me right now. The way he really went for it at the US Open just now and how he proved his strength in one of the world’s biggest tennis tournaments, is very impressive to me.

I'm really happy for him.
We motivate each other and I hope for him, that he can be as present and strong in future tournaments.

 

GS

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