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Lifting and Skiing

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ShredAZ
Posts: 1054 - Karma: 641
Let's face it. Skiing is a sport. Underneath all those tall tees and baggy cloths is essentially a high performance athletic machine (I can't speak for everyone) - the human body.
I strongly believe, despite skiing being recognized more-so as a pass time or hobby-esque activity, that it is essential to maintain a pinnacle of physical shape in order to progress in every aspect the sport entails.

That being said, I have been focusing much of my weight training in core, legs, and shoulders (due to rotator cuff energy - more rehabilitative).

Despite the typical leg press, squats, dead lifts, and essential core exercises, I'm looking for some solid exercises I can mix up in my sessions that will essentially help my skiing ability improve next season both in form and endurance.
Anyone care to share some routines?
Aug 29 2011 2:25PM
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Session
Posts: 5379 - Karma: 22,190
I actually stopped any weight training due to my my body easily putting on mass no matter how light I go with it. Now i'm working

Now I'm sticking to primarily road cycling, running stairs, and body weigh exercises. As well as diet to try and reduce mass while not sacrificing too much power.

Aug 29 2011 2:34PM
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Mike-O
Posts: 14593 - Karma: 1,089
I'm sure you'll get good advice, but seriously, I wanna see someone this jacked stomp triples...with their rib-cage.

Click for larger image.

At least a few of the Nipwitz crew are doing some hardcore shit to keep in shape, their blog showcases a lot of pics and vids on their techniques, but it's mostly in Finnish though.

http://mastersofmass.blogspot.com/
Aug 29 2011 2:35PM
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Session
Posts: 5379 - Karma: 22,190
Crossfit workout of the day can be helpful if you don't have the issues I have with gaining mass to easily.
Aug 29 2011 2:35PM
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iLLbiLLy
Posts: 2865 - Karma: 2,631
I'm not a huge fan of the gym but I definitely make sure I say in shape for ski season. Heres a couple of good activities if your like me and want to have fun while your getting in shape.

Climbing: by far my favorite activity. Helps with balance, flexibility, core-strength and upper-body power.

Hiking- obviously this translates very well over to skiing. Next season I plan to hiking/traverse a lot so I've been trying to hike every week. Normally pick the most extreme/remote trails because the difficult/steep terrain helps with balance and leg strength.

Biking/Swimming: both are low impact and great for leg strength and conditioning.

Yoga: I don't participate but I really want to get into it. All my friends who do yoga are the strongest climbers I know. Definitely would translates over to skiing. Plus, yoga class is always full of hotties

When I do hit the gym I like to keep it pretty simple. Incline abs, leg lifts, pull-ups, lunges and that shit. Pretty much all stuff that you could do at home.
Aug 29 2011 2:37PM
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ShredAZ
Posts: 1054 - Karma: 641
That's all great advice!
A day of legs/lower body for me consists of:
-Leg Press
-Decline Squats
-Calf Lift
-Dead Lift
-Lunges - Usually my burn-out. I pick a decent length to walk whilst holding two 25's. Make sure to get up on your tip-toes in between lunges. Helps shape your calves.

I focus more on actual muscle building as of now as opposed to trimming/defining.
My body type is already naturally defined. I struggle with putting on mass. I have an incredibly high metabolism.
For example, just yesterday I weighed in at 182lbs around 9 after lifting. At 1, 4 hours later, I weighed in at 176-177. I shed weight incredibly fast.
Aug 29 2011 2:53PM
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whoa-dere
Posts: 10596 - Karma: 7,103
i'm doing a bunch of leg excercises right now, for getting them primed for the season and to get hops in basketball. calf raises while holding 15s, touching the ceiling in my room etc
Aug 29 2011 11:00PM
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lukemeahan.
Posts: 1689 - Karma: 330
.
Aug 29 2011 11:03PM
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ShredAZ
Posts: 1054 - Karma: 641
Wow I just realized this. Way too early. *injury
Aug 29 2011 11:13PM
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californiagrown
Posts: 9794 - Karma: 2,014
you little fucking pussy! Do REAL, HEAVY SQUATS, REAL, HEAVY DEADS, and then add in some olympic lifts, and plyos to develop quickness, power, and bounce.

Only old men do leg press. Which mimics stomping a huge air better? back(or front) squats, or leg press?


but seriously, train like an NFL skill position player. There is a reason they are the most athletic athletes in the world.
Aug 29 2011 11:22PM
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ShredAZ
Posts: 1054 - Karma: 641
We're talking two different types of lifting here.

And you are really dumb fo real if you honestly think leg press is an ineffcient way to work out your legs.
Read some books jackass.
Aug 29 2011 11:56PM
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Stose
Posts: 7109 - Karma: 4,123
a lot of jump squats will help, and stretch a lot. Also i feel that ab workouts help alot too. and of course wall sits. cant go wrong with wall sits
Aug 29 2011 11:59PM
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FoxtrotSport
Posts: 162 - Karma: 23
He is right, to some extent. There's no reason an able bodied, non-injured person would do Leg Press instead of good old fashioned Squats. Maybe to supplement, but one to one free-weight compound heavy lifts are always better.
Aug 30 2011 12:00AM
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ShredAZ
Posts: 1054 - Karma: 641
Two different routines both work two entire different muscle groups. I do both.
Aug 30 2011 12:11AM
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Funnel
Posts: 7815 - Karma: 1,531
I used to do some weight lifting, then I quit giving a shit.
Aug 30 2011 12:17AM
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ChasingFlakes
Posts: 822 - Karma: 1,544
Heres my insight .  Been lifting for years .  Did bulking cycles and cutting cycles put it this way i was 5.6 and 205 . Long story short being bulky does hinder agility and wont help your skiing.

You can still lift however . I still hit the gym three times a week doing circuits  keeping the weights pretty light for the most part. I do have a day where i circuit bench ( 185 for ten ) Squats ( 250 for ten ) and then dead lifts ( 250 for ten ) five circuits non stop , the other day is all body weight and explosiveness and the third is an upper body circuit. 

It allows you to keep good size and still remain flexible and agile. I can still throw dubs on tramps and i weight 165 still 5.6 at 9% body fat ( if that matters ) Look at any Olympic ( male ) gymnast . Guys are fucking huge . Keep it smart , keep you goal in mind and keep fit . It all helps you on the slopes .
Aug 30 2011 12:21AM
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californiagrown
Posts: 9794 - Karma: 2,014
haha, it actually tends to put your back in an injurious position because its hard to keep an arch...not to mention its made for old ladies.


seriously though, its OK if you dont want your legs to get as strong as possible as quick as popssible, but please dont say that leg press even comes close to comparing to squats.

oh, and you dont read books to find out what i know...you read journals.
Aug 30 2011 12:37AM
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-ROY-
Posts: 3633 - Karma: 1,503
im getting back into the whole training exercise thing..Im way outta shape. I could definatly tell last season haha always tired and falling
Aug 30 2011 12:54AM
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DUKES
Posts: 5150 - Karma: 691
im more of a yoga man
Aug 30 2011 12:58AM
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ShredAZ
Posts: 1054 - Karma: 641
Solid answer!
My goal is to throw on muscle fast, then trim and shape it up.
But when I work with legs, I try to find the fine median between putting on muscle as well as keeping it toned.

As for leg press putting your back in a "vulnerable" position. I've heard it all man.
I've come to learn lifting is nearly as opinionated as politics. If not, more-so.

I have a huge list of popular work-outs that are hugely detrimental to more vulnerable parts of your body including any kind of compound workout with a barbell (squats, bench, sweeps, etc).
There a million and one ways to get it done. Consistency is the most important and finding something that works for you.
Results come from hard-word, regular progression, and consistency.

You won't earn anyone's respect speaking in "de facto" about lifting. This thread is about personal routines that can help advance leg strength and endurance for the ski season.

Feel free to PM me any of your know-all, end-all workouts as I'm sure everything I'm doing is probably not working for me. But keep it out of this thread please.
Aug 30 2011 3:09AM
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T.MARTIN
Posts: 1333 - Karma: 62
Just do squats... /END THREAD
Aug 30 2011 3:44AM
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nazer
Posts: 42 - Karma: 10
i find drinking beer to be the best method in preparing for the season. I.'ve been training all summer.
Aug 30 2011 4:04AM
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whoa-dere
Posts: 10596 - Karma: 7,103
just got ankle weights today :D im going to walk around in them the day before i go ride
Aug 30 2011 8:36AM
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moms_favorite
Posts: 282 - Karma: 72
both statements are completely false.


i would look into cross training (depending how fast u gain weight)
biking, running,
in the gym do a lot of quick "springy" exercises ex. hop from lunge to lunge.
you want to be light on your feet but able to take heavy impact landings.

focus a lot on micro muscles in your knees, most important!
Aug 30 2011 8:54AM
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californiagrown
Posts: 9794 - Karma: 2,014
because NFL position players arent light on their feet, their lower bodies arent explosive, and they cant take big impacts?


But seriously, you can get in really good aerobic shape in a matter of weeks, it takes months or years to get in really good anaerobic shape. Worry about building pure power and strength first, and then when the season starts to come around, bump up the aerobic stuff. there is no need to be in great cardio shape in the offseason...the offseason is for improving strength and injury proofing yourself.


why not look at sports that require similar athletic movments, and forces. Football is the one that correlates most closely with the big impacts to your body, and the lower body strength required. Plus, common injuries are identical to skiing. Why not just download a pdf of a D1 programs summer workout, and follow that?
Aug 30 2011 9:07PM
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ShredAZ
Posts: 1054 - Karma: 641
As much as I've enjoyed disagreeing with you, that's some great advice.
Aug 31 2011 2:55AM
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moms_favorite
Posts: 282 - Karma: 72
there is nothing wrong with this i was just pointing out that Football players are not the most athletic athletes and training like a linebacker is not going help your skiing as much as other workouts. things like rock-climbing, biking, and fast workouts are good. i dont believe bulking up is going to work out so great.

i wonder who would be a better skiier, Bruce Lee? or Mickael Vick? hmmmm?

...just sayin
Aug 31 2011 4:03PM
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californiagrown
Posts: 9794 - Karma: 2,014
the diet bulks you up, not the workout. the workout trains your body to respond to a specific stimuli. if you want train to absorb huge forces, you are gonna want to train like someone who gets paid millions of dollars to do the same.


And mike vick and bruce lee would probly be equally good skiers.

Seriously though, what other mainstream sport mimics the forces of freestyle skiing better than football? I dont see rock climbers or bikers absorbing massive g-forces in an explosive manner...
Aug 31 2011 10:57PM
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ChasingFlakes
Posts: 822 - Karma: 1,544
Seems like the only other person in here who has any idea of how lifting works . Look basically you can work out as much as you want to what you put into your body will reflect in the size and progress you make . Again look at gymnast. The guys are beasts with no bf and insane cardio and flexibility. 

It takes years of reading and training before you even scratch the surface ( although every thinks they know it all ) guilty i allways think i know exactly whats what and then i learn something else .

squats for the win , leg press is alright maybe if you have a bad knee or are body building ( or don;t know wtf you are doing in the gym ) squats are as easy as putting the weight on your shoulders and sitting. But seriously train like a football player . not a bad idea . train like an mma fighter , not a bad idea . Look at what you need as a skier . Cardio, flexibility, endurance , balance , speed and strength , Now work on that and you're set .

 
Sep 1 2011 12:13AM
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maxwell666
Posts: 554 - Karma: 20
i dont play football so i only have a general sense of how they play, but i do know that football players (nfl) have a higher average vertical jump than the nba, because of their training explosive leg movements.
Sep 1 2011 1:35AM
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I.B
Posts: 8137 - Karma: 24,352
I pretty much eat what I want, but make good food choices when possible. If their is salad vs beans, i'll take the salad. shit like that.


As for working out, i run everyother day and I ride my "fixie" daily. I think the fixed gear acutally helps a lot more with muscle building then a single speed/10 speed.
Sep 1 2011 2:11AM
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californiagrown
Posts: 9794 - Karma: 2,014
beans are actually super good for you...tons of fiber and one of the few veggies with significant protein.

why not throw the beans on your salad and have the best of both worlds?
Sep 1 2011 11:21PM
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easy.steezy
Posts: 2931 - Karma: 1,056
find a local gym that does kettlebell work outs.  helps you gain a lot of strength overall without building a lot of mass.  the workout i do is like a boot camp, it's crossfit with kettlebell exercises mixed in.  not only does it make you stronger, but it really adds a lot of aerobic strength.  after working out there 3 to 4 days a week for half a year, i ran a 15k with no training and did just fine. 

also, make sure you change your diet, too, if you wanna get in better shape in general.  just saying, being healthy isn't just exercise, it's a good diet, also. 
Sep 1 2011 11:41PM
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snowswinger
Posts: 261 - Karma: 25
Plyometrics: MLB, NFL and NBA athletes use this. Olympic mogul skiers also use this technique. It builds strength while increasing muscle speed/reaction. It's kinda old school, but why fix it if it aint broken. Dont forget to warm up and stretch.
Sep 1 2011 11:45PM
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d00d
Posts: 2687 - Karma: 7,086
watched a video of plyometrics on youtube looked interesting and different from peoples normal everyday work out
Sep 2 2011 12:09AM
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ChasingFlakes
Posts: 822 - Karma: 1,544
http://www.bodybuilding.com/fun/get-ripped-stay-big-with-julien-greaux.html
its not geared towards skiing but trust me , if you can do this 100% you will become a much stronger and much more agile athlete
Sep 2 2011 12:30AM
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ChasingFlakes
Posts: 822 - Karma: 1,544
Oh and if you don't want to put on much mass ( i think the video explains this but ) on your heavy day just go for more reps with a lighter weight ., This is how i train . i do alot more plyos on my days off and hike . been doing this work out for 4 months now and i will kill it this winter . Used to bodybuild  fucking useless for skiing this is the way to train .
Sep 2 2011 12:36AM
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ShredAZ
Posts: 1054 - Karma: 641
I'd argue that's the most important part of a work out that's often times looked over!
Sep 2 2011 2:32AM
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californiagrown
Posts: 9794 - Karma: 2,014
bullshit you used to bodybuild if you are honestly spewing these lies...unless my meter is broken.

Most BB'ers in fact use a higher rep range, as opposed to an actual athletes workout. Pretty suure the goal of BB'ing is to put on mass.


DIET CONTROLS HOW MUCH WEIGHT YOU GAIN!!!!
Sep 2 2011 3:18AM
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ChasingFlakes
Posts: 822 - Karma: 1,544
Simmer down , i said i used to BB. Do you think i used this work out to do it?  If you watched the video i posted it clearly says  this is a functional work out routine not a bbing one and to avoid adding to much unwanted mass , use a higher rep range ( stated in said video )   Higher rep range are used but SOME bodybuilders and yes i was taking in from 2800 to 4200 calories a day depending on if it was a training day or not. Pick up a book , the rep ranges also differ if you;re in a bulking or leaning cycle .  so yes i did bodybuild for a few years  and you obviously have very limited knowledge on the subject and poor reading comprehension skills as well.
Sep 2 2011 9:58AM
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Dan-Man
Posts: 7488 - Karma: 3,621

to thread creator.

u are ignorant. and most likely a jocky piece of shit.

skiing is not a sport.  a sport is something in which you compete in competatively and follow the specific rules of that sport. often with a team.  that is not skiing.  skiing is freedom.

not something to be competed in, or to be controlled by rules.

go fuck yourself you weightlifting jocky piece of shit.

Sep 2 2011 10:14AM
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californiagrown
Posts: 9794 - Karma: 2,014
lol, cause the articles on BB.com are the god honestbible...always haha. go to the forums and see how much they get ripped on.

really rep ranges change depending on your bulking/cutting cycles? huh, thats funny, cause most BB'ers tend to try and keep the weight just as heavy, while dropping calories(mainly carbs) to keep up the fullnes and muscle size they gained.

you must have had some rediculously good genetics if you were able to put on any size with ass-backwards knowledge.



Why in gods name was there a 1600 caloried difference between your training days asn rest days? do you think your body stops growing on the off days and needs less calories?
Sep 2 2011 10:30AM
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ChasingFlakes
Posts: 822 - Karma: 1,544
OH fml , i thought you were being an asshole but now i saw what i wrote. I meant to say that it was a max of 2800 ( on leaning cycles ) and a max of 4600 ( on a bulking cycle ) but they numbers change when its not a training day . if that makes any sense . I should have reread that i loose the interwebs today. i has a sad
Sep 2 2011 6:53PM
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BlakeLively
Posts: 663 - Karma: 656
really...?
Sep 2 2011 8:07PM
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J.D.
Posts: 21362 - Karma: 5,142
Personally I do a lot of high rep low weight stuff to stay lean while maintaining muscle mass... about 185 to 190, 8-9% bf. Being huge is great for some but I don't think it helps for what we do so much. Train like a distance runner and you'll earn turns without collapsing.
Sep 2 2011 8:21PM
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Dirtyyy
Posts: 206 - Karma: 55
chill out. The kid strives to get better at skiing and so do we. I actually really enjoyed this thread and will hopefully benefit from it. And you're basically saying extreme sports don't exist.
Sep 2 2011 9:39PM
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Christian[MN]
Posts: 759 - Karma: 363
I think putting my ski boots on and going for a nice long run n the treadmill has really helped my skiing out.
Sep 2 2011 9:45PM
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roddy116
Posts: 10628 - Karma: 7,432
im chubby
Sep 2 2011 9:53PM
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tbayjibber
Posts: 326 - Karma: 62
Being no where near hardcore i just like doing what i enjoy so it used to be cycling but now i'm more into running and swimming i think just trying to be in/keep in decent shape will help your skiing. I used to be chubby then took on a dryland program for racing and my results really improved.



short story just try to get in decent shape :P
Sep 2 2011 10:08PM
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Jahrassicpark
Posts: 2075 - Karma: 38
I train usually twice a week, but I guess the main skiing related exercises I do is squats, deadlifts, lots of single leg movements and lots of pushups and core training
Sep 3 2011 3:58AM
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