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Getting ready for the season - workout & prep

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Commonwealth
Posts: 3729 - Karma: 11
I know there's threads on this before, but I'm just looking for some helpful workout tips to get my legs in shape for the season. Obviously, core and leg strength are crucial for skiing, so what does everyone do to get ready for the season?

Right now, I do 75 crunches, 1:30 minute plank, 75 crunches, 1:15 plank, 100 side crunches, 1:00 plank. Is there anything else I should look to target? Maybe try side planks?

As far as leg workouts, I haven't done much lately because my knee has been bothering me. I plan on doing leg presses, calf raises, quad extensions, and lunges - any thing else?

As I mentioned, my knee has been bothering me for the past year and a half or so. In that time, I've skied, played soccer, ran and done other activities, but I think its getting worse. I get a sharp pain in the front area of my knee, just to the right of my knee cap. I plan on seeing a doc sometime soon, but I just want to know if anybody has had any experience with this? I'm hoping its just a slight tear at the most.
Oct 30 2010 12:59PM
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a_pla5tic_bag
Posts: 9215 - Karma: 5,398
you must get your mind ready also... watch as many ski movies as possible!
Oct 30 2010 1:00PM
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Commonwealth
Posts: 3729 - Karma: 11
Hahah I didn't even think of that - I didn't get to any premieres this year! I'm gonna keep an eye out on iTunes for this years movies though..good suggestion!
Oct 30 2010 1:01PM
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Twig
Posts: 6407 - Karma: 60,031
I do some light weights (5kg) with lots of reps to get my arms, back and shoulders in to shape.
Bicep Curls - 30
Lateral Raise - 20
Front Raise - 10 each arm
Tricep Things - 20 each arm
Back Exercise - 15
One legged dead lift - 20 each leg
Pushups - 30
Reverse Crunch - 30
Superman - 20
Plank - 1min
One Legged Squat - 20 each leg
I do 2/3 circuits of that + I cycle about 20km every couple of days. Worked quite well for me last season. You might wanna up the weights but i'm pretty slim so..
Oct 30 2010 1:17PM
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Session
Posts: 5374 - Karma: 22,065
Crossfit workout of the day. Game over.
Oct 30 2010 1:21PM
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Commonwealth
Posts: 3729 - Karma: 11
I've been lifting all summer, so my upper body is in pretty good shape. I still go to the gym about 3 times a week, usually doing chest + tris w/ abs, back + bis w/ abs, then shoulders w/abs as a light day. Haven't done too much lower back though, that may also be a good thing to start working on.
Oct 30 2010 1:25PM
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PartyHon
Posts: 2019 - Karma: 425
run, lift, PT, ??????, profit
Oct 30 2010 1:31PM
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Oreos
Posts: 1207 - Karma: 38
squat

deadlift

kettlebell swings

turkish get ups.

do them.
Oct 30 2010 2:09PM
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TheClap.
Posts: 21664 - Karma: 4,140
This
Oct 30 2010 2:27PM
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10...nuffsaid
Posts: 308 - Karma: 54
Run a long flight of stairs 3 times up and down. At every landing or the top and bottom do crunches and planks. Your legs will thank you and your abs will be massive. also try running crossovers up and down as well.

As for the knee which one is it and does it hurt on the outside or inside? I had the same thing start to bother me and it turns out its not a tear. just needed to see the chiropractor and get it adjusted.
Oct 30 2010 2:41PM
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ScuffDUFF
Posts: 2027 - Karma: 143
Agreed. I tend to buy a good amount of 24oz and 40oz before winter just for that extra weight. It really helps. I recommend it.
Oct 30 2010 2:43PM
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LAME.
Posts: 5795 - Karma: 2,449
pre season setup? i dont workup/prep, but just wondering, does it acually have a big effect on your skiing.
Oct 30 2010 2:56PM
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squibble
Posts: 4569 - Karma: 104
If your knees are hurting lay off the leg exercises they will only make it worse. I had t
Oct 30 2010 3:12PM
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squibble
Posts: 4569 - Karma: 104
Hat same knee pain too, it was sharp and happened when i bent me knees sometimes. It was runners knee and i had to go to physio for a while, go see a doc right away
Oct 30 2010 3:13PM
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bakedpow
Posts: 8770 - Karma: 10,467
Try doing one of those like quarter yoga balls. Standing with one foot on it and kneeling down and touching the ball. It buffs up your knee muscles and does wonders for your balance. Try doing more active workouts instead of just pumping iron try doing something that will involve your whole body. Swimming is good for arm strength and upper body.
Oct 30 2010 3:16PM
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TROLLED.HARD
Posts: 1032 - Karma: -11
Ask JayDope...
That is all.
Oct 30 2010 3:19PM
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Schlop
Posts: 3640 - Karma: 24
Pre-season workout?
I party and watch ski movies, working out sounds pretty smart
Oct 30 2010 3:28PM
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spencer*p
Posts: 440 - Karma: 20
this.

3 Days on, 1 off as well as a Wendler Lifting Program 3 days a week.

Northwest CrossFit ftw!
Oct 30 2010 3:32PM
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ReignMan
Posts: 1852 - Karma: 226
Stretch alot. Alwayse helps me.

/threads
Oct 30 2010 3:36PM
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TROLLED.HARD
Posts: 1032 - Karma: -11
studies have shown stretching can be bad for your muscles. a little while ago this hot shot worth health club guy came to my gym class to do some workout routines and he approved that stretching is the worst thing you can do.
Oct 30 2010 3:41PM
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ReignMan
Posts: 1852 - Karma: 226
ok, welllll thenn... woops and thanks.
Oct 30 2010 3:42PM
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TijmenDal
Posts: 4849 - Karma: 1,295
This... Besides I drink with left, but that's another thing.
Seriously...like you need arm muscles to ski...
Oct 30 2010 3:59PM
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zues
Posts: 6434 - Karma: -5,330
I also drink with my left hand.  this is interesting becuase i am right handed.  hmmmmm
Oct 30 2010 4:10PM
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P_Steezy
Posts: 323 - Karma: 11
Here's my leg workout:

-First I do some sort of dynamic warm up. I prefer to run about 0.5-1 mile but you can also do stuff like body weight squats/lunges, high knees, backpedaling, etc.

-Squat: pyramid 10,8,6,4 increase weight as you go down in reps

-Calve Raises: 3-4 sets of 8-10 reps - this should serve as a recovery from squat because you should have been pushing it on the them

-Leg Extensions: pyramid 10,8,6,4 increasing weight as you go down in reps

-Leg Curls: pyramid 10,8,6,4 increasing weight as you go down in reps

-Lunges (bar on back as if you were squatting): 3-4 sets of 8-10 reps. you should be pushing yourself to exhaustion on these because they are you last workout

-STRETCH!!!! I can't stress the importance of stretching enough. A lot of people will stretch before they run to get "loose", but you are not supposed to stretch cold muscles because you can pull/damage them. The run serves as a dynamic warm up to warm you up for your work out and the stretching at the end serves as a static warm down to loosen your muscles and increase flexibility and mobility.


Please keep in mind that this is just what I choose to do. In no way am I claiming that this is the best work out or that you should do this exact work out, it's just what works for me. Feel free to play around with the workout and see what works best for you because each person is different.

Hope this helps!
Oct 30 2010 4:17PM
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nellyyy
Posts: 1676 - Karma: 3,269
all right... try never stretching again and see how things work out for you
Oct 30 2010 7:59PM
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EastCoastSkiier
Posts: 1343 - Karma: 76
Run XC and P90x workouts every day like 3 and a half hrs total.
/claim
Oct 30 2010 8:06PM
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Barmski
Posts: 4342 - Karma: 811
That comment is purely incorrect. Either you interpreted what you heard the wrong way or that guy is just wrong. For this 'health club guy' to say that means he is just ignorant.

Stretching is prob the least you could do. You should always stretch, but once you start hiking rails and jumps and you jump back into taking long top to bottom runs, you should be good.
Oct 30 2010 8:56PM
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FM3
Posts: 207 - Karma: 19
If you need to do that many crunches and planks to feel it you need to switch up your routine. Use weight, do a different exercise. If you want to get strong go low reps and more weight. Try holding a 20 pound plate on your chest and doing crunches or hanging from a pull up bar and bringing your knees to your chest with weight on your feet.
Oct 30 2010 9:05PM
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Yung_Gnarley
Posts: 9092 - Karma: 3,022
lol
Oct 30 2010 9:21PM
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rach
Posts: 917 - Karma: 507
I need to train for ski season more..
usually when I train for a climb I do 2 sets of 90 crunches and 2 sets of the plank for 1:00. Then I just time myself on hikes, cut the time by 10-15 minutes each time I go...which if you do enough, can seriously get you in shape.
Other then that just climb a lot of trees,

P.S. nothing conditions you for skiing, like skiing.
Oct 30 2010 9:23PM
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reBlocke
Posts: 762 - Karma: 1,502
Only worthwhile post in this thread. There is no other way to get your core as strong, or your legs as stable.
Oct 30 2010 11:06PM
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Bamski
Posts: 814 - Karma: 79
Obviously for pure strength training, your leg and core muscles are going to be the most important to work out.

For the last month I've been doing a fairly specific workout which is focused on leg presses, squats, hamstrings, quad press, and obliques.

At the end of the day, one of the things that is going to help you more than anything is some good old fashioned endurance and conditioning training, be it rowing, biking, or running.

On top of those gym workouts I like to run for 20-30 minutes 3 or 4 times a week. I know you said your knee is hurting so it might be best to substitute this for cycling. You don't want to risk worsening the problem.

At the end of the day it's pretty tough to 100% be in shape for skiing since it's places a fairly unique style of stress on your body. Just eat well and focus on cardio/endurance instead of pure strength training.
Oct 31 2010 12:57AM
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pelle_munch
Posts: 4110 - Karma: 503
For everyone who thinks getting strong/fit for skiing isn't important...

It has a husge impact on your skiing. Strength will greatly effect your air sense, stability, and confidence. Plus, getting strong highly reduces the chance of getting hurt. (i.e. week knee=blown out knee, strong knee=no blown out knee)

So I suggest that everyone who is a serious skier should work out and get fit for skiing, because it helps you tremendously.
Oct 31 2010 3:41AM
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pelle_munch
Posts: 4110 - Karma: 503
For everyone who thinks getting strong/fit for skiing isn't important...

It has a husge impact on your skiing. Strength will greatly effect your air sense, stability, and confidence. Plus, getting strong highly reduces the chance of getting hurt. (i.e. week knee=blown out knee, strong knee=no blown out knee)

So I suggest that everyone who is a serious skier should work out and get fit for skiing, because it helps you tremendously.
Oct 31 2010 3:42AM
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Yung_Gnarley
Posts: 9092 - Karma: 3,022
lol
Oct 31 2010 3:43AM
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4mica
Posts: 1017 - Karma: 60
http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=1

throwin it out there, it's a great article in the ny times about stretching and the benefits and correct way to really do them from a professor
Oct 31 2010 3:23PM
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TROLLED.HARD
Posts: 1032 - Karma: -11
well i never stretch, my body's fine. you need to warm up the muscles first because lets say your muscles are like a frozen elastic, if you stretch your going to snap the elastic, but if you warm up, meaning isolating certain muscle groups by doing, one legged squats for legs, pushups ect you're warming up your muscles and increasing heart rate. so then the elastic thaws out. then you can stretch.

or am i still drunk from last night?
Oct 31 2010 5:00PM
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steezenskis
Posts: 1044 - Karma: 31
i like to go out onto my setup in the backyard and go through every trick i can do on a rail a couple of times.
Oct 31 2010 8:35PM
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camsully93
Posts: 110 - Karma: 80
I do hot yoga about 3 times a week, it really helps my back, life saver.
Oct 31 2010 9:48PM
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HiTz
Posts: 1467 - Karma: 11
I use the TRX for leg and core training, its all body weight exercises that focus on stabilizer muscles. All the leg exercises are single leg moves as well to improve balance and core strength. Works really well.
Oct 31 2010 11:10PM
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HiTz
Posts: 1467 - Karma: 11
poor. doing p90x everyday is counter productive you don't give your muscles time to recover. at least a day off between workouts is ideal for growth.
Oct 31 2010 11:15PM
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MichniakD
Posts: 58 - Karma: 25

fuck yeah man

Nov 1 2010 1:08AM
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Ryanvdonk
Posts: 12811 - Karma: 1,971
ummm i do not see squats anywhere in your workout, or any sort of cardio to improve endurance, add these two things
Nov 1 2010 2:23AM
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