Mikaela Shiffrin Workout Routine
Believe it minor not but whether in training or competition, the 24-year-old competition does not really practice whatever others do, like yoga, meditation, or some visualization techniques. In fact, for her, things are rather simpler. This is something she needs above everything else and that is: sleep.
“Sleeping is my meditation,” Shiffrin says. “It’s the only time you can recover, physically and emotionally, at the same time.”
Well, it is pretty understandable that with a routine like Mikaela Shiffrin, it is rather easy to fall asleep because she needs some extra zzzs. She is always under the watchful eyes of her coach, Jeff Lackie, and she is sure to train as hard as any other athlete.
On any typical day, she would wake up at 5 or 6 am, grab a quick and healthy breakfast, and then performs some exercises to activate her core muscles. Then by 7 or 8 am, she is only to be found on the mountains, practicing runs and other workouts for the next 2 to 5 hours.
After lunch and of course a small siesta, she is out in the gym again, working on some conditioning and mobility exercises. After that, it is followed by relaxing at home with some dinner and probably a movie, and of course some more rest too. It’s the same next day.
Mikaela Has a Workout Routine Designed for Balance & Glute Strength
Mikaela Shiffrin’s workout plan is not always the same but most of all, it is designed to center on balance and glute strength. “…you’ll see her juggle while skipping between balance disks (like we said, balls to the wall!), walk on top of standing dumbbells, and triple-step jump up the stairs. All things to improve her balance (crucial on the downhill) and develop serious glute strength to power her turns,” states Women’s Health Magazine.
She also does a lot of cardio to improve her agility and flexibility, and sometimes sprints while dragging a sled with weights, according to CNN. Jeff Lackie, her trainer, told to NorthJersey.com: “You have to have the strength to resist those forces as well as be able to move really quickly,” he revealed.
The newspaper informs that Mikaela Shiffrin “does 90-minute workouts twice a day, five times a week, to keep in top shape.”
Mikaela Lifts Weights to Increase Her Body Mass
Mikaela constantly posts photos on Instagram revealing her involvement in weightlifting routines. CNN broadcasts that Shiffrin has managed to put on some mass. “Shiffrin stands 5 feet 7 inches tall and weighs 145 pounds, similar to four years ago but with more ‘baby fat’ converted to muscle,” the news site reports.
According to CNN, Shiffrin’s weight workout has a lot of focus on a particular exercise, squats. They say, “and various types of lifts with a weighted bar, emphasizing ‘eccentric overload training.’” That is the “phase when the muscle is lengthening, which is a more efficient way of targeting the muscle than concentrating on how much she can lift,” CNN reports. She also employs a device to track her progress called GymAware, according to CNN.
That device is a whopping $2,200, “looks like a small bomb, and measures lifting metrics like bar angle and velocity,” according to OutsideOnline.
If anyone is trying to follow the footsteps of this ski competitor, then it is pretty ok to follow Mikaela Shiffrin’s go-to workouts to help build some muscles in the legs. YOu can do it once a week, or just like Mikaela Shiffrin, 5 times a week, with a lot of naps in between because with exercises as strenuous as hers, you are bound to fall asleep anytime.
Here are a few of her favorite exercises for lower body strength that she likes to add to her routine:
1. Isometric Band Clamshell
Take a mini resistance band and put it encompassing your legs, just underneath your knees. Recline on your left side with your glutes and knees bent at a 45-degree angle. Put your right leg above your left leg, with your heels placed together. Putting your feet unitedly and left leg on the ground, lift your right knee as high as you can without your heels spreading separate. Stay put for 30 seconds, then change sides and repeat by completing at least 2 sets.
2. Step-up Jump
3. Barbell Lateral Lunge
4. Glute-Ham Raise
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Well by now you’ve seen a million and one home-workout videos from athletes, trainers, sports enthusiasts, etc. SO here’s one more! Honestly, I love that people are taking to social media and sharing ways to stay active at home and especially in small spaces. There is so much creativity and that’s awesome! However, as always, use your own judgment about what you feel comfortable and safe doing, as a lot of the videos out there are not put out by professionals with a coaching background, and could be borderline dangerous if you don’t have a specific skill level in that area! I am definitely NOT claiming to be a certified trainer, and don’t even consider this to be an instructional video. This is just a fun (ouchhhhh??) bodyweight circuit I did the other day that thought it would be fun to share. At the end of the video, I include my own notes on the exercises and some of the things that I focus on when doing these moves (tip: take a screenshot so you can save it for later)! It’s all bodyweight and can be done at home (duh?) the only thing you might need is a chair, couch, or some kind of bench (like a piano bench) and you are good to go! ? @bose #TeamBose
Put your feet next to the footplate of a glute-ham or back extension machine as you lie on your stomach with your knees just behind the pad. Crisscross your arms in front of your chest and drop your trunk toward the ground. You can increase the intensity of this exercise by taking a resistance band with both hands as Mikaela Shiffrin does. Press your hamstrings, glutes, and core to stretch your trunk up till it’s upright to the floor. Rest, then gradually revert to the starting position. That’s one rep. Do 12 for a total of three sets.
5. Single-Leg Romanian Deadlift with 1/4 Squat
Once the weights reach the knee level, twist your left knee to drop into a one-fourth squat. Push through your foot to stretch your left leg, then press your hips to revert to a standing position. That’s a single rep. Do six of them and, then switch sides and repeat. A total of four sets should be completed.
Mikaela Shiffrin has not stopped working out even in quarantine. She constantly posts videos and pics on her social media stating her workout routine:
“With so many people in self-isolation right now, I’ve seen a lot of really cool workout ideas circulating online and on social media, and I thought I’d share the workout I did yesterday! Explanation below with substitution ideas if you don’t have any equipment. Of course, every time you see a workout vid out there, use your best judgment on your own comfort level and ability. The most important thing is that everyone stays safe. There’s no need to get hurt at home doing any of these workouts, especially when hospital care and resources are so limited. With that said, enjoy! ??♂️???♀️”
- Bike intervals: 30 sec. hard, 20 sec. rest x 5-10
- 90º/90º hip openers with activation x 4-5 per side
- Plank row x 8 per side (try to keep everything solid, no twisting your hips or shifting weight)
- Dead bug SLOW x 5 per side (count to 3 each rep, with or without weight)
- Straight into full sit-ups SLOW x 10 (my strength coach would say “savor it!”, lower back to the ground slowly and with control, with or without weight)
- Pull-ups x as many as you can do. (if you aren’t able to do one, you can use a chair to start at the top and then do slow-eccentric let-downs- try to count to 5 or 10 seconds as you let down.)
- Repeat ALL 2-3 times
- Sideways monster-band walks with scapula-stabilization x15 steps each direction
- Single-leg glute burners x 15 per side (with or without the band, stand on one leg with slight knee flexion and extend the other diagonally backward. Keep your lower back solid, the motion comes from your glutes/hips, not you are back! Use a wall or pole etc. to assist with balance)
- Body-weight overhead squats x 15 (with or without band)
- Single-leg stair jumpers x 6 per side (drop down onto one leg fast, and then explode up from that same leg onto the step)
- Double-leg continues stair hops x 10 (jump up and down on the stair continuously.)
- Handstand push-ups x 6
- Handstand walk-outs x 4
- Repeat ALL 2-3 times (substitution detail in comments)
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A few weeks ago I shared a few of my go-to exercises to get ready for ski season with @westinriverfront ! If you’re interested you can check out the videos at the Westin Facebook page or Youtube channel ?? AND make sure to look into the training classes that the Westin offers to get in shape for ripping up the slopes this winter! #partner (ps please excuse my terribly non-official training vocabulary?? but seriously- NO WEIRD SHIFTING)
“I’m thankful to have some equipment at my home, but obviously, not everyone has equipment available, i.e. a bike or pull-up bar,” she said.
- You can interchange a bike with jumping jacks, high knees (kind of like moving in the area but you shuffle drawing your knees up to 90 degrees as quickly as you can), or running sprints if you are suitable to go outdoor.
- If you have something that might exchange SAFELY as a pull-up bar then reach for it, but you could likewise replace these for different upper body workouts like push-ups.
- If you don’t have resistance bands for Mikaela Shiffrin’s exercises like the monster-walks and scap-stabilization, you can do an isometric wall-sit (actually just sitting against a wall with knees at 90º). Concurrently keep your arms out to the bottom perpendicular to your body, palms folding ahead, forcing your arms behind against the wall, and produce a snow-angel movement on the wall from perpendicular to hands above your head. (pull your shoulder blades up & down like in shrugs through the whole motion, as if you are deciding to press a pencil in between them)
- Almost everyone can get easy access to theaters, but if you do not have one, you can replace it with jumps. You can replace both single leg and double legs stair jumps to do some great squat jumps on any surface that you want.
- The handstand work is not required at all, you could exchange this with added push-ups or your preferred arm/upper body exercise or just jump that collectively. I really find those to be a surprisingly excellent and enjoyable method to work shoulder strength and endurance- which in turn corrects my posture and back stiffness remarkably.
6 Rules To Stand By
Her trainer, Jeff Lackie told CNN that strength exercise is a primary locus of Shiffrin’s program. She usually achieves this through “squats and various types of lifts with a weighted bar.” Lackie describes this system of training as “eccentric overload training.” This basically implies that the strength movements concentrate on the lowering part of the exercise, preparing the muscles to be more powerful in the extended position—for a skier, that intends to be able to be secure and durable in a squatted position.
As The New Yorker reports, Shiffrin ranks her exercises on a range from 1 to 10. Most maximum times, they’re launching the high end of the scale. “We have a grading scale that I fill out for every workout. Ten is dying or passing out. I rate nine fairly often.” And while she agrees to come close to retching from an extreme workout, she never has. “I’d pass out before I’d puke,” she says. (And you held your HIIT class was cutting…)
It may appear like the whole United States is encouraging and throwing positivity on Shiffrin, but when she exercises, she has a precept against too much positive reinforcement. According to The New Yorker, her mantra is, “The motivation must come from within.” Although her trainer would help her put through the intense working out sessions but in the end, it is she who has to go through all of it alone.
Shiffrin sleeps so much and so frequently that she’s got the nickname Sir Naps A Lot, according to NBC. She thinks that her bed is her most prized territory and has an obligated regular nap break. She’s even dropped napping on ski lifts and in the snow ere a race. Taking adequate zzz’s is a vital portion of any exercise program—you have to make your body heal after a hard workout so it can grow back more powerful. After all that laborious exercise, it’s no surprise that Shiffrin gets some shut-eye whenever and wherever she can make it appear.
Shiffrin’s programming is very well considered by the experts, and it focuses on the abilities and powers she needs to be strong — and quick. Of course, lower-body strength is crucial because the effectiveness she feels going into a turn is extensive. “If you took a skier making a giant slalom turn and then stacked five of that skier on top of herself, that equals the forces you are dealing with for that turn,” she says. “That is why we are in the gym doing max squats — you have to be able to hold your legs strong and your entire body because that force is coming down on every part of your body.”
Mikaela Shiffrin also makes sure that she is working on her balance along with her strength and she likes to take it slow.“One workout I love to do is a 45-minute plyometric workout on an outdoor staircase with like 30 steps,”
Shiffrin says. “I do single-legged jumps up the stairs, two or three or four at a time, and try to make my landing time as short as possible. The idea is to reduce the impact but still get the power and strength and explosive motion from taking off.”
Although she gives a lot of importance to her leg training, she does not neglect the other parts of her body in the course. “You can have the strongest legs in the world, but if you don’t have core stability, you’re not going to survive — you’ll blow out your back on the first turn you make,” she says. “Ski racing is really hard on your back, so skiers tend to have over-developed back muscles. To balance that, you have to make sure your core is really strong.”
And considering her runs can be anyplace from 90 seconds to three minutes, Shiffrin usually works out both her anaerobic engine and her cardiovascular standing. “One day a week, I go for a long bike ride where I will do longer intervals for endurance,” she says. “But I also run or train on the rower or the Assault bike doing 45-second all-out intervals for the duration of an hour. It is the most grueling thing; it almost makes me want to stop ski racing!”
That was all about her workout routine. Here’s something about her diet plan which gives her all that energy to put through her grueling workouts.
Mikaela Shiffrin Diet Plan
As any good athlete should, Mikaela Shiffrin eats for fueling her body and does not follow any specific and restrictive diet. “With all the strength training I do, protein is an essential component of my meals but so are carbs,” she says. “One of my biggest sponsors is Barilla pasta, which has been a sponsor of mine for six years now. Part of that is because I love pasta — who doesn’t? — but they also have a whole line of products made with whole grains and extra fiber as well as their Protein Plus product that has extra protein infused into the pasta. So, yeah, please don’t make me do Paleo! Bring on the gluten and the carbs!”
Pasta makes it to almost every one of her meals because she loves it so much but she also balances all the carbs with a portion of healthy lean protein like chicken or eggs and some healthy fat sources like avocado. “I try to avoid sugar, but I love dessert, so it is a constant moral battle,” she says, laughing. “Everything in moderation. I’ll treat myself with a dessert now and then but not daily.”
Pasta is also very compact, which comes in handy when Shiffrin goes to lands where her prospects are restrained. “If I stay in a hotel for a weekend, I will actually give them a box of pasta and have them cook that for me instead of the pasta they have in the kitchen,” she admits. “It’s also the only thing I can stomach before a race since it is easy to eat and digest.”
Some quirks about her diet habits:
Mikaela Calls Pasta Her ‘Super Food’
Despite many people trying to avoid carbs for some reason, Mikaela Shiffrin never really avoids it and in fact, loves pasta. She has called pasta her “superfood.” She includes carbohydrates into each meal, according to Good Housekeeping.
“They’re essential in providing the energy I need, especially on race days that can last 12 hours,” Shiffrin said, according to the magazine. “I wouldn’t eat a 1,000-calorie bowl of spaghetti for dinner, but I’ve always loved pasta and think it’s a good addition to any meal and a great base for pretty much any vegetable. It’s also great when I have a nervous stomach before race day.”
Mikaela Believes in Moderation in Her Diet
Although Mikaela Shiffrin loves to eat pasta, a lot, her diet revolves around balance and moderation, according to Good Housekeeping. “Balance and moderation are the basis for my diet, though, so I also make sure to incorporate plenty of protein, fruits, and veggies throughout the day,” she told the magazine.
“I feel like I have the metabolism of a pregnant woman! I have to watch what I eat,” Mikaela told Clean Eating Magazine. “It’s important. I go through phases where I write down everything I eat and I keep track of calories. For the most part, I have a pretty good gauge of the portions that I should have: carbs versus protein, versus vegetables. The easiest way for me to have energy is to have some carbs. I always have pasta after a race and after training to fuel me up and get me ready for tomorrow.”
She Eats 3,000 Calories a Day
According to Eating Well, Mikaela says, “I usually try to eat 3,000 calories. Carbs are an essential part of my meals—I can’t survive without them, especially on race days, which can last 12 hours.”
She expressed her special meal plan to Eating Well on days when she is competing: “Breakfast is two eggs and two pieces of toast. Or sometimes cereal (or oatmeal) and fruit. Lunch is chicken or fish, plus salad and a carb, like pasta. Dinner looks a lot like lunch for me: chicken or steak, pasta, and salad, or some other vegetables.” She loves to snack on nuts and seeds and dried mangoes, according to the site.
The ski competitor, Mikaela Shiffrin, says that it is all about the strenuous routine that keeps her grounded to follow a healthy and nutritious diet. Here’s a sample of it:
“I’ll do two eggs and two pieces of whole-wheat toast and sometimes, cereal or oatmeal and fruit, says Shiffrin. “I rely on breakfast to give me a kickstart of energy in the morning, so I choose my foods accordingly.”
The Olympian sticks to lean protein, like chicken or fish, for her lunch meal — but she regularly makes certain to receive in salad and a portion of carbs that provides her energy.
“I really rely on carbs because I expend a lot of energy during the day,” she explains. “I especially love Barilla pasta because it has a lot of options that complement my activity level. They have a great veggie line that provides one full serving of vegetables per portion, but my favorite is probably their multigrain ProteinPLUS because it gets in fiber, ALA omega 3, and protein from simple ingredients like flaxseeds, chickpeas, and egg whites.”
Moving along is key for Shiffrin, who loves to grab on a mix of nuts and seeds while she’s on the hills simply because they are healthy and convenient.
“They not only fill me up but are convenient to carry around all day,” she says. “Dried mangos are always a good bet, too.”
And here comes so much more pasta in her diet.
“I do chicken or steak, pasta, and salad or steamed/roasted vegetables,” says Shiffrin.
Shiffrin — who really co-operated on a cookbook with Barilla — says her ideal recipe is a Farfalle pasta with edamame, lemon, black pepper, and pecorino. The exact recipe can be found on her social media handles which she has shared.
“My whole thing is simple, well-balanced meals,” she says. “I have to say, though, that I really like dessert. I try not to eat dessert every day, but I’ll have dessert now and then.”
She likes to eat desserts but tries not to eat them every single day. She explains her favorite desert saying, “I try not to! But I really like dessert. One of my favorite things is to have something sweet at the end of dinner, like dark chocolate–covered berries.”
She loves to experiment with food wherever she travels and with her latest stop being PyeongChang, South Korea, during the Winter Olympics she had some favorite delicacies waiting up for her. She says, “I’m hoping to leave the Olympic Village (at least a little bit) and explore the local culture and food. I’d love to try authentic bulgogi [Korean grilled beef].”
That’s all about the workout routine and diet plan of Mikaela Shiffrin!