07.07.2008 - 13:17 h

An interview with Peter Fill on strength training - Part I

On matters regarding fitness, Peter Fill is a real expert. This all rounder is amongst the fittest athletes on the World Cup circuit. The South Tyrolean tells Ski2b.com about his personal experiences and opinions on the subject of physical training.


Ski2b: Hello Peter. We appreciate your insights on strength training. Let's start with endurance. How intensive is your endurance training and what exercises do you use to build it?
Peter: I do a lot of my endurance training on bikes. I focus on rpms on mountain approaches, but I never do long distances, only repetitions. I also do strength exercises like leg squats pressing 80 kg with 20 reps.

Ski2b: As an all-rounder you must prepare yourself to do both quick changes like in the slalom and slower changes for speed disciplines. Is it difficult to find the right balance?
Peter: You're right, the requirements in training for different disciplines changes. Specialists require different muscle development and do not need to have such long-lasting endurance. A slalom skier only has 10 races, while a giant slalom skier may be only have eight. So, specialists tend to focus more on speed and mobility than endurance and strength. My circumstance is different. As in all-rounder, I have to be in top physical condition both endurance-wise and strength-wise in order to get through the whole season.

Ski2b: Is it a physical disadvantage for you to compete in all disciplines?
Peter: Yes, I am at a disadvantage when I compare myself to specialists. However it's a disadvantage that can be offset with some talent and a lot of hard work. In the end, it comes down to being fit enough.

Ski2b: Part of your training focuses on speed and reaction time. What role do these have in a race?
Peter: Physical strength is very important in a race, but you should try to use as little of it as possible. To get down the mountain I have to maintain pressure but cannot have too much counter-pressure; otherwise I rely too much on my edges and cannot ski fast enough. These are the kinds of things we think about for our training program.

Ski2b: You have to spend a lot of time developing strength. Is there an alternative to the weight room?
Peter: Unfortunately there isn't. It's a professional skier you must work with weights and press machines. And, of course, you always need a spotter - especially when dealing with very heavy weight! You have more training options when working on balance and coordination.

Ski2b: What do you do to prevent injuries during your training sessions?
Peter: First and foremost you must warm up adequately. You must also allow yourself regular down time and descent rest. For those of you who do sports as a hobby, I always say: “less is more”.

Ski2b: Do you prefer to train alone or in a team?
Peter: Skiing is an individual sport and I generally prefer to train alone. Having said that, I do like to have my colleagues with me on the mountain to time me and pushed me along. It keeps me focused and is also fun. I also enjoyed being with the team at the training camp in Sicily.

Ski2b: What helps you have fun during training? Listening to music or something like that?
Peter: Sometimes I listen to music, but only when I'm on the bike and my pulse is low. Otherwise it would be a distraction when I should solely be focusing on my training.

Ski2b: So what kind of music do you listen to?
Peter: I really like Xavier Naidoo and Sohne Mannheims. I also listen to Kastelruther Spatzen - my uncle sings in that group!

Thank you very much Peter. We look forward to speaking to you next time!



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