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October, 2024

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Attention: racers or people who weight train

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Triple_Strum
Posts: 6384 - Karma: 953
Hi all. As the season is less than 2 months away for me I am thinking about skiing again. Alas though I am old; I will turn 26 this season, so I need to be more serious about being in shape and avoiding injury. Can anyone who races recommend a regiment of strengthening

a) leg muscles - calves, shins, quads (especially!), hamies, and butt (gluts)
b) leg ligaments and tendons - exercises that strengthen ankle joints and knee joints
c) core strength for control in the air but as well as in steeps and bumps

People who haven't trained seriously please don't say things like "squats are the way to go, they strengthen everything!" I know this, I played sports 3 seasons a year and hence why I got a late start on skiing in life (basketball coach would have killed me if I were skiing!) and so I don't need advice on how to exercise or lift, but I want specifics on people who have trained for skiing. Thanks a bunch in advance, your serious advice could help me make it through an entire season!
Oct 7 2006 1:52PM
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sexy_skier_babii
Posts: 2490 - Karma: 15
i race so i do alot of weight training
for quads i do alot of hiking, long hikes, speed hikes, if you do a couple hikes a week they will add up and get your quads and calve muscles strong. wall squats, single leg dips, static tucks, lunges, then for weight lifting leg press, sqauts with weight, hamstring lifts, hip weight lifting.

for abs. you can use an ab machiene, or everday do 15 minutes of abs with leg lifts, supermans, tv watchers, cherry pickers, crunches, sit ups, sideups, v ups, chop stix, bicycles, and all that good stuff.

just do something everyday.
Oct 7 2006 1:57PM
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BigJew
Posts: 6974 - Karma: 79
If I were you, I would get a pass for the local Gym, and do 15 minutes or a certain amount of time/reps on every machine. Even if you don't use your arms skiing, having strong muscles on your arms will prevent injury.
Oct 7 2006 2:36PM
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jfuller
Posts: 454 - Karma: 10
Dead Lifts.
Oct 7 2006 2:38PM
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Wojin
Posts: 119 - Karma: 10
squats and deadlifts will do alot for your legs and back. just start out with the bar and someone who knows the right form before you start adding weight
Oct 7 2006 2:45PM
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*GP*
Posts: 1024 - Karma: 28
Elevated calf raises on a squat machine work wonders for calf strength.
Oct 7 2006 3:00PM
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stevel
Posts: 1302 - Karma: 19
when we do dry land for skiing its normally alot of running up his and core type exersises it might sound kinda gay but give palaties it try for ure core
Oct 7 2006 3:08PM
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$$SPINNERS$$
Posts: 1618 - Karma: 11
i do hill sprints, find a long hill that is about 100-200 feet long, and steep enought to give you a challenge. just sprint from the bottom to the top walk back down and repeat for however many times. it helps to already be in good shape to do this (strong legs and good cardio).
Oct 7 2006 3:13PM
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*ottawaskier*
Posts: 156 - Karma: 10
geta swissball and they ussually come with a book with exercises and do the ones for ure core and then do some running and liek agility training and ull be set
Oct 7 2006 3:34PM
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