Training with a back strain or sprained ankle can be difficult for anyone. We have all been at the gym on those days where pain and discomfort have caused us to either give up or lessen the workload enough just to go through the motions. Simon Dumont knows this all too well. As a matter of fact, the professional freestyle skier has been working out with a broken vertebrae and broken ankle.
“People can cope with it (a broken vertebrae) and there are ways around it,” the 27-year-old says. “But with skiing and the high-impact lands, it’s tough on it.”
So if you happen to see Dumont – who is sponsored by Target – limping around the gym wearing a walking boot, don’t be taken aback. He’s actually taking advantage of the broken ankle, doing single-leg exercises and training his upper body more than usual.
“You need to be strong when you crash, so I train to make every part of my body strong.”
In a career where he turned pro at 13, Dumont has amassed quite a collection of hardware. He has won four gold, two silver and three bronze medals at the Winter X Games (from 2004 through 2013) and also won a bronze medal at the 2011 FIS Freestyle World Ski Championships. He considers himself ‘old’ for his sport and is the last person still competing from his generation. So he puts even greater emphasis on staying in the best possible condition, which will have a huge impact when he represents the United States in freesking at the upcoming Winter Olympics.
“Fitness is a big part of me still competing; it’s actually the biggest thing,” the Bethel, Maine native says. “A lot of us are lax at the beginning; it’s a lot of fun. But I looked at it as a job and I wanted to be in the best shape physically and mentally.”
Here is Dumont’s current weekly training routine with his physical limitations due to the injuries:
MONDAY – Chest/Back/Biceps
*Here’s an example of one of his workouts:
1 – Flat Bench Press – 4 sets/5 reps/170 pounds each for the first 3, to exhaustion on the last set
2- Push-ups – 20 reps every minute for 10 minutes (200 reps total)
3 – Flat Bench Flyes – varies
4- Reverse Pulldowns – [same strategy as flat bench press]
5 – Reverse flyes- varies
6 – Cable Row – [same strategy as flat bench press]
TUESDAY – Core
WEDNESDAY – Shoulders/Heavy Cardio
THURSDAY – Chest/Back/Triceps/Legs
*Bicycle ride for 20-to-40 miles every day after the gym
Dumont obviously concentrates a lot on lower body exercises when his ankle is fully healthy, hitting his quads, hams, calves and glutes often. He performs squats, but cannot put up heavy weight anymore due to his back injury. He also does deadlifts and calf raises, but finds that his post-workout activity can be just as important.
“The bike is low impact but crucial for skiers,” he explains.
Judging by the success that he has had, Dumont knows a thing or two about that.
Photos courtesy of Target.