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Workouts aimed at skiers

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TheGrudge
Posts: 113 - Karma: 10
Right, so I've decided to start hitting the gym after my exams are done instead of just doing a bit of jogging every once in a while, and I was basically wondering if you guys could give some advice when it comes to particular workouts and excercises that are helpful for skiers. Any stomach/chest excercises are welcome as well though... so not just knee/leg related stuff.

Please provide a brief description as well as I'm not really familiar with any names of gym equipment or excercises if that's not too much of a hassle.

And yes, I have seen the Sammy K. video
Jan 18 2009 9:14PM
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Klick_2_klaim
Posts: 3396 - Karma: 25
stretching! A lot of it.

Also, dont just focus on your legs. Your whole body needs to be strong. Your stability runs through your core obviously, or it wouldnt be called a core. But you have to be balanced. protect your upper body by strengthening and stretching, while balancing it with leg strength and quickness.

if you go to a gym, ask the people who are trainers there to help out with some exercises. Thats what I do.
Jan 18 2009 9:20PM
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hawaiiansteeze
Posts: 3255 - Karma: 3,226
well i lift for football and lacrosse 5 times a week but you can control yourself so much better when you are stronger when you are skiing. but things you could focus on would be squats, squat varitaions( 1 leg squats, side squats), do calf raises with a good amount of weight until failure, leg extensions would also help a little. then also focus on your core that will help alot too. that can be anything from normal sit ups to hanging from a bar and then raising your legs til horizontal. working out your upper body would help also
Jan 18 2009 9:22PM
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Alex_G
Posts: 11902 - Karma: 1,019
that sammy video isnt a fucking workout thats a little girl's PE warmup. chances are sammy carlson hasnt really worked out in his life. once i get my strength back i should probably make a REAL skiing workout video and show you kids how it's done, im sick of mediocre ass workouts from skiers and its the reason why injury happens so often. like with me, i stopped working out november-ish and i lost a lot of muscle and i tore my fucking ACL. im not letting that happen again. im gonna get jacked again and you kids will see what a true workout looks like and that shits TIRING unlike sammys gay little shit. ill show you skiers that know how to work out. ash battersby and dania assaly, both chicks, (really athletic strong chicks) fucking blow sammy out of the water in terms of working out.

but you really wanna start checking out what your 1 rep max's look like in basic lifts: parallel squat, bench press (barbell or dumbell), and hang cleans. hang cleans help your hips out a lot, and your hips are big in spinning so you will wanna do these. make sure to also work out your abs, lower back, glutes, hamstrings, and calves.
Jan 18 2009 9:24PM
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TheGrudge
Posts: 113 - Karma: 10
okay I looked up what squats are, but Im not really sure what you mean by leg extensions. also, what do you mean with "core" ? Is that just general body strength?

What about quantity? How many of the excercises should you do, how much weight should I lift etc to get a good workout yet not over-do things? I realize that varies from person to person, but im sure theres a way to sort of find out ?
Jan 18 2009 9:29PM
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TheGrudge
Posts: 113 - Karma: 10
feel free to make such a video any time !

as for the quoted part of the post: 1 rep max's? as in how many you can do before being completely destroyed? or the max you can lift/press/hold/... ?
what are barbell/dumbell presses?

I take it hang cleans are what the other guy described, hanging from a bar and raising your legs to horizontal position ?


my english is pretty good, but these specific terms im completely and utterly clueless about tbh, so sorry about that
Jan 18 2009 9:33PM
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highflyer21
Posts: 555 - Karma: 39
i work out more than i ski (almost everyday) and idk what a hang clean is or that horizontal leg thing you are talking about are...? and what does it work out for you?
Jan 18 2009 9:55PM
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YT.SKEEZE
Posts: 609 - Karma: 17

Your CORE is group of muscles located in your stomach.

During your workout the general recommendation is to do 3 sets with 10 reps each.

If youre looking to build muscle mass increase the weight and decrease the amount of reps.
For toning and actually strengthening your muscles 3 sets of 10-12 reps.

Also it is extremely important to workout your ENTIRE body not just specific areas, if you don't your body will become "unbalanced." That being said you can concentrate more specifically on certain areas.

Also for usually around 50 bucks you can set up an appointment with a personal trainer who will develop a workout routine specific to your goals. This is the best thing you can do. Yes even better then getting advice on NS.

Also cardiovascular warmout and cool down are really important, combined with alot of  stretching. Between each set I somewhat stretch the specific muscles I am working combined with my normal stretch session.
Jan 18 2009 10:09PM
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Robs
Posts: 123 - Karma: 27
ur core muscles are, for the most part, ur abs and obliques (the muscles on the sides of ur abs).
and ur 1 rep max is just the maximum amount of weight u can lift for one repetition.

for skiing u def wanna strengthen ur core muscles and legs, but obv if ur entire body is in shape u'll feel better and u'll be less prone to injury.

U'll get the best workout by using free weights (basically just weights u can grasp with ur hands) but ur gym should also have a machine section which might be good for u, as u are a new to weightlifting. the machines should also have a description of what muscle groups they are strengthening. machines wont give u as great as a workout as freeweights, but they def will help, and get u started. As u start getting more comfortable...move up to freeweights. also, dont be afraid to ask people questions if ur not sure wut to do. people may look intimidating, but they are all in their for the same reason and they respect one another.
Jan 18 2009 10:33PM
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Blandct
Posts: 1858 - Karma: 37
thats a pretty fucking bold statement dude
you make it seem like he made that video with the intention of people watching it and following what he does 5 times a week...

it was never supposed to be like that....it was simply some insight on what he might do while at the gym...jesus

and im pretty sure sammy has "worked out" lets not forget he is a professional athlete give the kid some respect....
Jan 18 2009 10:37PM
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Shark.
Posts: 3158 - Karma: 270
ok i have a question.  i worked with a guy over the summer and he introduced a different system of weight training. instead of the normal 3 reps, not necessarily at full weight, you do one rep using a weight that results in failure. the guy told me that this way increases muscle strength rather than building muscle.  i was just wondering if anyone uses this system? 
hope the description was good enough
Jan 18 2009 10:54PM
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Alex_G
Posts: 11902 - Karma: 1,019
i dont give a fuck who you are that's not a real workout...get off his nuts because he's a pro skier. not saying i ski better than him by any means because he's really fucking good at what he does on the hill--one of the best in the game for sure, but i can say that his workout is fucking tiny compared to stuff i have done and used to do on a regular basis when i was playing football and even in back in september. and not to claim but i have worked out with professional skiers before (ash battersby and dania assaly if you want a name drop) and they do much tougher shit than what sammy did in that video. if you really want proof ask giray dadali, another real good skier who knows how to work out real well (because i taught him).

and also if i did the video, i would put it out in september or sometime like that because i have a torn acl right now and have to get surgery pretty soon so yeah. if i didnt stop working out in october-novemberish i probably wouldn't have gotten hurt.
Jan 18 2009 11:05PM
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dodgeridge*rider
Posts: 1359 - Karma: 25
your an idiot
sammy is in really good shape and in his ns interview a while back he said he goes to the gym every day
Jan 18 2009 11:05PM
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Alex_G
Posts: 11902 - Karma: 1,019
come to the gym and workout with me and ill show you a real workout you fucking pussy
Jan 18 2009 11:06PM
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YT.SKEEZE
Posts: 609 - Karma: 17
Doing a low amount of reps with alot of weight increases muscle bulk or mass. It obviously strenghtens too but not what you want for a skiing training program.
Jan 18 2009 11:19PM
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YT.SKEEZE
Posts: 609 - Karma: 17
Also I forgot to mention

When you are trying to lift more weight than the specific muscle group can actually handle you use other muscles or motions to compensate.
Its really important to isolate the muscle groups for every exercise.

For example I constantly see people doing  Bicep curls with more weight then they can handle, because of this they bend there back and often twist their wrists just to be able to lift the weight. This does nothing but put strain on their back and take away from the strength theyre trying to build on their biceps.

Good posture and movement are really essential is a good workout.
Jan 18 2009 11:23PM
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TheGrudge
Posts: 113 - Karma: 10
Alex, maybe you could make a video where you instruct someone else to do the excercises? Pretty sure a video like that would be more than welcomed by a lot of people

If its not too much trouble anyway :D
Jan 18 2009 11:24PM
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TylerS
Posts: 2720 - Karma: 49
relax muscle man
Jan 18 2009 11:26PM
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YT.SKEEZE
Posts: 609 - Karma: 17
Honestly I'm sure their are millions of videos all across the interwebz that you could use. Just take some pointers from say gymnastics and racing training videos.

or if you really want to get the most out of the gym. GO TO A PERSONAL TRAINER.
Jan 18 2009 11:27PM
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notomatoplz
Posts: 1377 - Karma: 29
doing less reps with more weight (ie 1-4) isnt gonna build as much muscle as mid range reps (ie 10-15). lower reps equals more strength gains than hypertrophy because you are targeting the fast twitch muscle fibres more than if you do less weight for 12-15 reps. thats why powerlifters train with 3-4 reps with as much weight as possible while bodybuilders train in the mid rep range.
Jan 18 2009 11:32PM
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YT.SKEEZE
Posts: 609 - Karma: 17
If you read my earlier post essentially I agree with you :)

When I said muscle mass or bulk Im referring to the fact that low reps builds the size of the muslces but does not increase the strength as much.
Jan 18 2009 11:39PM
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coolhandluke
Posts: 4465 - Karma: 153
maybe you missed sammy riding his bike everywhere?

some tigard peeps from college say he goes running fairly often.

hello cardio.
Jan 18 2009 11:43PM
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notomatoplz
Posts: 1377 - Karma: 29

yea my bad

Jan 18 2009 11:50PM
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JoshBishop
Posts: 464 - Karma: 748
Here is a really good core workout:

Day #1
3 Sets            25 Reps            Sit Ups
3 Sets            50 Reps            Monkey Wrench
3 Sets            25 Reps            Leg Lifts
3 Sets            50 Reps            Cherry Pickers (Alternate toe touch)
3 Sets            35 Reps            Back Crunches
3 Sets Each Side    30 Reps            Oblique Crunch
5 Sets            20 Reps            Pushups + Failure

Day #2
3 Sets            30 Reps            Crunches
3 Sets            25 Reps            Roll Ups (Reverse Situps)
3 Sets            50 Reps (25 Each Side)    Bycicles
3 Sets            26 Reps (13 Each Side)    Windshield Wipers
3 Sets (Each Side)    30 Reps            Side V Ups
3 Sets            35 Reps            Back Crunches

Day #3
3 Sets            25 Reps            V Ups
3 Sets            25 Reps            Butterfly Crunches
3 Sets            25 Reps            Straight Toe Touches
3 Sets            30 Reps            Side V Ups
3 Sets            35 Reps            Back Crunches
1 Minute Each Side    2 Reps                4 Way Planks

Day #4
6 Sets            50 Reps            Crunches
3 Sets            25 Reps            Hip Ups
3 Sets            30 Reps            Side V Ups
3 Sets            40 Reps            Alt Back Ups

Day #5
3 Sets            25 Reps            Sit Ups w/ Medicine Ball
3 Sets            25 Reps            Toe Touches w/ Med. Ball
3 Sets            50 Reps            Seated Ryakers w/ Med. Ball
3 Sets            25 Reps Each Side        Russian Twist w/ Med. Ball
3 Sets            30 Reps            Side V Ups
3 Sets            25 Reps            Superman Med. Ball Throws

Day #6
3 Sets            15 Reps            Hanging Straight Leg Raises
3 Sets            20 Reps            Hanging Knee Raises
                            (Up, Side, Up, Side)
3 Sets Each Side    20 Reps            Cable Chops
3 Sets            20 Reps            Sit on Bosu Legs Raised off
                        ground, Alt side with Med. Ball
3 Sets Each Side    20 Reps            Dumbell Side Crunches
3 Sets            20 Reps            Back Extensions


Jan 18 2009 11:51PM
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notomatoplz
Posts: 1377 - Karma: 29
dude you need some recovery time...
Jan 18 2009 11:55PM
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[Adam]
Posts: 1937 - Karma: 256
its sammy "C" bro
Jan 18 2009 11:57PM
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TheGrudge
Posts: 113 - Karma: 10
mad props for that post bishop
Jan 18 2009 11:59PM
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jib-unit00
Posts: 6704 - Karma: 18
Alex_G, you have made yourself sound like the most arrogant piece of shit on this website. Sammy was fucking around a good amount in that video, im sure he works just a little bit harder when the camera is off..

and its also not hard to prove that a football workout is a little tougher than a ski workout. no need to inforce toughguy
Jan 19 2009 12:25AM
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Alex_G
Posts: 11902 - Karma: 1,019
im not a fucking bro...who gives a fuck who he is his workout aint shit is all im saying...quit fucking prohoing you dumb ass kids. these guys are really not that much different than you, they are just pretty damn good at skiing. they work their asses off on the hill and get really really good. what these guys do is not impossible...not saying i can do it but if you kids really want it you can go out and get it. quit acting like it's impossible and go out and start learning new tricks and before you know it you can get pretty damn good.
Jan 19 2009 12:26AM
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Dainsey
Posts: 2263 - Karma: 378
whats the sammy c video
someone broaden
Jan 19 2009 12:33AM
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Alex_G
Posts: 11902 - Karma: 1,019
who are you?
Jan 19 2009 12:35AM
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jib-unit00
Posts: 6704 - Karma: 18
^^here's the video: http://espn.go.com/action/news/story?id=3713941

^^ a member of newschoolers?




Jan 19 2009 12:36AM
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highaltNM
Posts: 552 - Karma: 52
put on your spandex and go rollerblading
Jan 19 2009 12:42AM
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[Adam]
Posts: 1937 - Karma: 256
this wasnt directed to you. thegrudge who made this thread referenced the video of sammy "Sammy K" but his last name starts with a "C" and i wanted to clarify.
Jan 19 2009 12:43AM
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Alex_G
Posts: 11902 - Karma: 1,019
all im saying, is that i may not be that good at skiing, but if i am good at something, it is working out (once i'm healthy) and i know for a fact that a lot of you kids could do a WHOLE lot better than sammy's workout. its hard for me to consider that thing a full workout, but it works for him so i guess if you guys wanna be like just like sammy, you can do his workout. i'm saying that you guys can be way better than sammy in the gym. and i mean WAY better, and you could get much better results too.
Jan 19 2009 12:44AM
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Alex_G
Posts: 11902 - Karma: 1,019
oh haha yeah i feel like im getting attacked by everybody in this thread sorry about that dawg
Jan 19 2009 12:44AM
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jib-unit00
Posts: 6704 - Karma: 18
i mean, you did come on a little strong
Jan 19 2009 12:47AM
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Alex_G
Posts: 11902 - Karma: 1,019
i guess but i don't really like sammy to begin with because of what ive heard about him snaking everybody in line at US Open and stuff like that and this "workout" thing of his didn't impress me much either.
Jan 19 2009 12:50AM
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fsscott
Posts: 4684 - Karma: 114
daaaaamn guys lay off a lil bit...kids take shit waaaayyyyy to seriusly round hurr...

anyways thanks for the input alex and josh, can't wait to see the vid for some more pointers and yea, take a chill pill boys, this shit's gettin retarded...(absolutely NO hate towards anyone.)
Jan 19 2009 12:50AM
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doGelyst
Posts: 2492 - Karma: 509
hrm my skier workout.....
hittin jumps from 8:30am till 3:00pm
think im good to go.
Jan 19 2009 12:51AM
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Alex_G
Posts: 11902 - Karma: 1,019
again if i make this video it will be much later on, like septemberish because my knee won't fully be healed for a long while
Jan 19 2009 12:53AM
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fsscott
Posts: 4684 - Karma: 114
we still dont have any jumps up at my hill :'(
so yea, workouts are needed in some cases, like summer!!
Jan 19 2009 12:54AM
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PC.
Posts: 1105 - Karma: 18
I played football for over 13 years, giving me alot of time to learn about lifting and what muscles are important for what. (im not claiming about football)

For skiing, core and leg strength are key. The core will help you to impact impacts. Strong legs are obviously a must. Studies show that hamstring strength actually isn't as important in many athletic respects as calf/back of leg muscle (name eludes me for some reason).

Work on stair workouts, leg lifts (hold in the air), crunches, stair calf raises. Some people like squats, but they have a tendency to injure knees/back muscles, which is something you definitely don't want.

Overall, the legs and core is what you want to aim at. You can look up plenty of workouts. KNEES ARE KEY. Build muscle up around your knees to help absorb impact, and at the same time, avoid injury.
Jan 19 2009 1:20AM
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YT.SKEEZE
Posts: 609 - Karma: 17
One Question

Do you honestly believe that was his entire workout. He was giving examples of a few things he does in a space of 4 minutes while still trying to keep it enjoyable to watch.

Also I dont think Sammy has had a major injury yet and you seem to use injury in your argument alot so can that justify the fact that the video most likely does not depict his actual workout.
Jan 19 2009 1:24AM
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Alex_G
Posts: 11902 - Karma: 1,019
well if i were somebody who was trying to show what my workout would look like i'd show my best stuff i wouldn't show my weakest things that i do...
Jan 19 2009 1:30AM
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notomatoplz
Posts: 1377 - Karma: 29
it almost seemed like he was embarresed or too shy to actually demonstrate his exercises so instead he just messed around and cracked jokes to the camera and stuff. im sure his workout is alot different when he is in there alone, or atleast i hope it is, because it seems like a trend these days for a group of highschool guys to get gym memberships and just drop by and mess around and hit the punching bag or read a newspaper by the front desk just for the sake of saying they go to the gym. (not saying sammy is one of them, he is a pro athlete and like i said above he probably gets a solid workout in when theres not a camera following him around)
Jan 19 2009 9:43AM
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blakroc
Posts: 2323 - Karma: 28
ok hero calm down take ure cape off and stop. thats not his real workout it was just a sick little vid that shows u u gotta keep up training off the hill it helps. last summer atleast he worked out twice a day it was posted on here somewhere, did you?. so dont rant about the reason theres so many injuries in skiing is cuz they dont workout like you do maybe its cuz they do shit like go 35 ft out of a quarterpipe and land on their shoulder or miss their feet on a double off a 70 footer.
Jan 19 2009 12:39PM
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coolhandluke
Posts: 4465 - Karma: 153
never let em see you sweat.
Jan 19 2009 1:25PM
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Shark.
Posts: 3158 - Karma: 270
thankks
Jan 20 2009 10:55PM
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Alex_G
Posts: 11902 - Karma: 1,019
shut the fuck up you little prohoe, im sorry i dont keep up with his schedule because i have better things to do like keep up with my own. again i never said i was anywhere near as good as he or any other pro is, all i was saying is that im pretty sure i work out a lot harder than that video showed and that you kids could too. don't use that thing as a point of reference.
Jan 20 2009 11:20PM
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Blandct
Posts: 1858 - Karma: 37
Alex G? im just curious what type of workouts did you do when you were healthy?

Im just curious...
Jan 20 2009 11:42PM
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