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Weightlifting During Ski Season

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TheQuailman
Posts: 7382 - Karma: 147
How do you guys alter your lifting schedule during ski season?

I've been squatting MWF and I'm not sure if I should change up my routine once ski season starts and I'll be on snow 1-2 times a week.
Dec 6 2012 9:18PM
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profa_212
Posts: 8897 - Karma: 35,863
Bro dO you even lift?
Dec 6 2012 9:19PM
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JahLiam
Posts: 2321 - Karma: 7,828
no shit thats what he just said
Dec 6 2012 9:20PM
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Sulli
Posts: 324 - Karma: 27
lift everyday, dont be a bitch

Dec 6 2012 9:20PM
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profa_212
Posts: 8897 - Karma: 35,863
But on a serious note...legs MWF and upper body TT... But I'm probably going to switch those days around now that I'm skiing Saturday and Sunday.
Dec 6 2012 9:21PM
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jblaski
Posts: 5566 - Karma: 1,078
What kind of leg workout are you doing that you can do it 3 times a week?? I can't walk up stairs for 2 days after my leg workout. You should try lifting with weight on the bars.
Dec 6 2012 9:25PM
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Granby_killdozer
Posts: 2381 - Karma: -11,975
Just make sure you get a day of rest between lifting and skiing, and you'll be good.
Dec 6 2012 9:26PM
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roach1324
Posts: 215 - Karma: 331
you could try to work in some plyos and box jumps if you are serious about your skiing

you build in the off season and maintain during the season, but this probably doesn't matter if you are just fuckin around

also take some ice baths and you will feel good
Dec 6 2012 9:29PM
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dispatchQ_main
Posts: 2619 - Karma: 629
crossfit 5 times a week. Easy to stay motivated and it's really fun.
Dec 6 2012 9:42PM
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KravtZ
Posts: 6637 - Karma: 2,629
i lift year round 4-6 days a week. Don't really have any sort of set schedule in terms of what I do each week i just follow my rotation. I squat hard in the off season during ski season I only do legs on mondays or tuesdays since I dont ski week days anymore. Not worth ruining a day on teh slopes because you squatted the day before. Upper body I crush full out as usual
Dec 6 2012 9:43PM
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nine50seven
Posts: 576 - Karma: 686
MWF arms in the morning
TT legs at night

Dec 6 2012 9:56PM
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Jewschoolers
Posts: 1785 - Karma: 1,142
just arms?really?
Dec 6 2012 9:58PM
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ridetomorrownow
Posts: 75 - Karma: 160
dude do legs, tons of cardio and core is a must, thats where are your spins and flips come from trust me, and forget arms and that shit i mean its cool if you still work arms but keep your priorities in order. remember biceps are for show, legs are fr go! good luck man
Dec 6 2012 10:03PM
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Granby_killdozer
Posts: 2381 - Karma: -11,975
I'm sure he does chest and back too haha
Dec 6 2012 10:04PM
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585.
Posts: 4059 - Karma: 77
Do you even lift?
Dec 6 2012 11:45PM
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Caspaaa
Posts: 4830 - Karma: 1,466
I have a rotation going


Day 1 - Chest and Triceps
Day 2 - Shoulders/Back
Day 3 - Biceps/Wrists
Day 4 - Rest/Abs


and i just repeat that throughout the season.

on top of that i play hockey for my school. thats a solid hour and a half to two hours of skating a day, so i never go lift lower body.


oh and drink chocolate milk.
Dec 6 2012 11:48PM
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hippi3773
Posts: 363 - Karma: 274
Well I have to lift for football in the off season and this is my routine. Monday, tuesday, thursday. On monday I do lighter weight stuff but many more reps and more cardio. Tuesday medium weight lifting for upper and lower body. Then on thursdays we do heavy lifting for uppeer and lower body like pushing our max. It's seemed to work for me so go ahead and try it.
Dec 7 2012 12:04AM
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grams.
Posts: 7406 - Karma: 186
If you're squatting MWF, you're doing something wrong. You need ATLEAST 3 days of rest after a leg day if you're pushing yourself and doing the right exercises. If I was working at 4 times a week my rotation would be something like this (keep in mind I'll lift for an hour and follow with an hour of cardio)

Monday:
Lower Body
-Lactate cardio

Tuesday:
Torso (chest and back)
-Alactic cardio

Wednesday:
Off

Thursday:
Core
-Alactic cardio

Friday:
Arms (Bi's, Tris, Shoulders)
-Lactate cardio


Dec 7 2012 12:09AM
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grams.
Posts: 7406 - Karma: 186
If you're squatting MWF, you're doing something wrong. You need ATLEAST 3 days of rest after a leg day if you're pushing yourself and doing the right exercises. If I was working at 4 times a week my rotation would be something like this (keep in mind I'll lift for an hour and follow with an hour of cardio)

Monday:
Lower Body
-Lactate cardio

Tuesday:
Torso (chest and back)
-Alactic cardio

Wednesday:
Off

Thursday:
Core
-Alactic cardio

Friday:
Arms (Bi's, Tris, Shoulders)
-Lactate cardio


Dec 7 2012 12:09AM
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grams.
Posts: 7406 - Karma: 186
If you're squatting MWF, you're doing something wrong. You need ATLEAST 3 days of rest after a leg day if you're pushing yourself and doing the right exercises. If I was working at 4 times a week my rotation would be something like this (keep in mind I'll lift for an hour and follow with an hour of cardio)

Monday:
Lower Body
-Lactate cardio

Tuesday:
Torso (chest and back)
-Alactic cardio

Wednesday:
Off

Thursday:
Core
-Alactic cardio

Friday:
Arms (Bi's, Tris, Shoulders)
-Lactate cardio


Dec 7 2012 12:09AM
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Toasty.
Posts: 6195 - Karma: 2,281
Monday - Chest
Tues - Skiing next quarter
Wed - Bis/Tris
Thur - Leg day
Fri - back/shoulders
Sat - skiing
Sun - Rest

Really the same schedule, but make sure you do cardio after each session. For me I do it cause it helps stretch everything out and it doesnt make me sore/tight the next day. And i also give a day rest between leg day and Skiing. idk, i do whatever the fuck i wanna do
Dec 7 2012 1:18AM
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californiagrown
Posts: 9794 - Karma: 2,014
Offseason is where i build muscle mass, preseason is where i build strength and power which is peaking right about now, and below is my in season workout program(purely for maintenance). I mix up the variations of movements but the basic structure of the program remains intact. I also only ski on the weekends(real world, real job) FWIW.





Monday
30 mins HIIT cardio
Dips
60
Pullups
60
Band Walk
Shoulder Circuit
Physioball Neck
Rotational Abs
3x15
Lower Abs
3x15
Static Stretching

Tuesday
5-10 mins cardio
Squats
1x15
1x8
1x2
3x5
Deadlift
1x8
1x6
3x4
1 Arm Split Squats
4x8
Upper Abs
3x15

Wednesday
5-10 mins cardio
Dbell Bench Press
4x8
Barbell Row
4x8
DB Shoulder Press
4x8
Pull Ups
4x10-12
Reverse Flys
3x10
Imcline Dbell Curls
4x8
French Press
4x8

Thursday
50 mins cardio
Shoulder Circuit
Upper Abs
3x15
Static Stretching

Friday
Yoga Class
Dec 7 2012 1:25AM
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californiagrown
Posts: 9794 - Karma: 2,014
no. just no.


Please dont make blanket statements like that.
Dec 7 2012 1:28AM
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Stose
Posts: 7109 - Karma: 4,123
My schedule. Legs Monday. Upper body Tuesday. Cleans Wednesday, auxiliaries Thursday, stretch Friday to be loose for skiing Saturday and Sunday
Dec 7 2012 1:51AM
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steezywannabeezy
Posts: 990 - Karma: 690
If you're staying with it and not always doing heavy lifting, you can do three days a week of solid leg workouts. High reps.
Dec 7 2012 2:12AM
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jblaski
Posts: 5566 - Karma: 1,078
Just to contribute positively to this thread:

Mon: Chest/Tris, ski after
Tues: Legs/Core, ski after
Wed: Back/Biceps, ski after
Thurs: Shoulders/Core, ski after
Fri: Free day/Whatever I want, ski after
Weekend: Ski.
Dec 7 2012 2:23AM
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Stose
Posts: 7109 - Karma: 4,123
Also forgot, I'm not really trying to build muscle during the season, just maintain. I leave the building part for off season because if I lift my hardest I get so sore and tired I could never ski on the weekend, so keep that in mind
Dec 7 2012 2:23AM
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ILLinoisance
Posts: 3527 - Karma: 5,398
Mon:double
Tue:triple
Wed:quad
Thurs:quint
Fri:sex
Sat:drink
Sun:fap
Dec 7 2012 2:31AM
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Xanderpe
Posts: 81 - Karma: 157
Skiing = fun
Weightlifting = not
Dec 7 2012 5:56AM
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grams.
Posts: 7406 - Karma: 186
Not sure what you're talking about. That is not a blank statement at all. Large muscle groups like your legs need rest after a workout. Unless you're doing really light sets of squats and other leg exercises like 2 sets of 20, the muscle fibers in your legs need to re cooperate. Even with light sets, if you're doing things right, there should be some muscle fatigue. Not to mention doing the same type of exercise three days out of the week is not going to be as beneficial for your body.
Dec 7 2012 7:49AM
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AMcT
Posts: 204 - Karma: 41
Go every morning
M:Chest
T:Back
W:Shoulders ski at night
T:Legs
F:Arms
S:Ski
S:Ski

Fit uni in there in the gaps, going to be a busy winter
Dec 7 2012 8:16AM
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mattiraty
Posts: 88 - Karma: 599
How much do you 4-5 split guys squat if you can do it only once a week? Sets of ten with 300lbs going deep?

http://www.stormfront.org/forum/t864310/

Take a look at that, Arnold's golden six workout. Full body workout three times a week and that shit works. I think it is way more beneficial to squat many times per week and still be able to ski the next day. Switch one day's squats to deadlifts and you got some different hit for your core.
Dec 7 2012 11:15AM
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PJS.
Posts: 11943 - Karma: 895
This guy clearly doesn't lift.
Dec 7 2012 11:18AM
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AMcT
Posts: 204 - Karma: 41
I do purerly legs once a week and usually do 4 sets 12x10x10x8 going up weight the first two sets ending with around 265 for the third and fourth sets(I am a little guy). Then I do the rest of my leg workout front squats, legcurls, calf raises, box jumps. I can also go skiing the next day no problem, its all about getting used to it and properly stretching.
Dec 7 2012 12:44PM
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PJS.
Posts: 11943 - Karma: 895
yes, I get all of my lifting advice from white power websites.
Dec 7 2012 12:51PM
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TommyChong
Posts: 122 - Karma: 76
i lift everyday. ski season doesnt change that
Dec 7 2012 12:58PM
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DIX~
Posts: 4695 - Karma: 6,502
Click for larger image
Dec 7 2012 1:00PM
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Tanner-D
Posts: 2061 - Karma: 4,116
I weight lift now because I had shoulder surgery a year ago. I want all the muscles around my shoulder to stay strong so I don't fuck it up again. Even of you haven't been injured I highly recommend. Is because if you do wreck hard it'll help prevent injury because your body is stronger.
Dec 7 2012 1:25PM
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crab_pretzel
Posts: 3919 - Karma: 622
this. 3 days a week for legs seems really tough, i cant imagine skiing on top of that
Dec 7 2012 1:31PM
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BenWhit
Posts: 4654 - Karma: 3,256
Some sort of interval or circuit training will be perfect during ski season. Skiing when you're sore as hell everywhere is impossible.

I've been training Crossfit since July, not at a gym but on my own. I don't buy into the cult nature of the Crossfit community, I just want to go into the gym, lift, and get the hell out.

The strength, circuit, interval and mobility training I do has made me so much stronger. It's fun as hell and if you're well versed in oly and power lifts you'll do fine. My squat is 20 lbs from being 2x body-weight. Clean up 30. Front squat up 60 (because I never used to do them). Not to mention I'm never sore to the point where I can't walk, nevermind ski the next day.

I would advise that you get yourself on a solid supp. regimen too. MP Combat Powder is the most complete protein I've ever taken. Combining that with an Amino/BCAA supp., glutamine, and creatine, you really should never ever be sore. And you'll be strong as all hell.

If you have any questions you can DM me.
Dec 7 2012 1:52PM
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mattiraty
Posts: 88 - Karma: 599
Click for larger image
Don't blame me, he started it.
Dec 7 2012 4:15PM
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TheQuailman
Posts: 7382 - Karma: 147
Thanks for the replies everyone!

I read Starting Strength this summer and have been following that workout:

A Day: Squat 5x3, Bench 5x3, Dead lift 5x1
B Day: Squat 5x3, Press 5x3, Clean 3x5

I lift MWF and alternate between days.  I do 5 minutes of cardio on a bike and do warm up sets before each lift.  I go up about 2-3 lbs on each exercise each workout day.  Although it is hard to keep these gains constant because of injuries, illnesses, missing workouts, form, etc.

I'm thinking about moving it to Sunday, Tuesday, Thursday and then skiing Saturday.

I don't think I'll be too sore for skiing on Saturday.  But I'm also not sure if I'll still be able to go up in weight on every exercise if I'm stressing my leg muscles 4 times a week.

Another option would be to do A day on Monday, B day on Wednesday, and then go light on Friday or just do upper body lifts.

Any thoughts?


Dec 7 2012 4:20PM
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californiagrown
Posts: 9794 - Karma: 2,014
keep going with SS until you stop progressing. Why no chins or rows? How often do you ski? you pounding that milk? haha

you should be able to just listen to your body and back off down to 2 workouts per week if you start feeling rundown or notice decreased performance when skiing or lifting.


IDK why you are asking for advice here? youve read the responses from most people haha.
Dec 7 2012 10:32PM
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Silence
Posts: 16030 - Karma: 150
Chest once, Legs once, Back once, Shoulders once, Cardio once
Dec 7 2012 10:35PM
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californiagrown
Posts: 9794 - Karma: 2,014
didnt read your post thouroughly haha.


I would do 2 days SS and then Friday drop the Pulls and Squats and replace with a couple upper body accessory movements.

You should still be ablt to progress your weights and get enough rest this way.


Also, check out T-nation.com- best website out there. you can search the articles(all reference medical journals and are written by people at the forefront of the industry with degrees to go along with their reputations), or the forum.
Dec 7 2012 10:40PM
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californiagrown
Posts: 9794 - Karma: 2,014
You are doing 2 days of pushing with only 1 day of pulling.

to develop healthy balance you should have a push pull ratio of around 1 push to 1.5 pull.

And FWIW your upper back is hugely, hugely responsible for shoulder health.
Dec 7 2012 10:43PM
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dispatchQ_main
Posts: 2619 - Karma: 629
AHAHAH say what you will about crossfit; but it helps build functional strength more than anything i have done. I had weight lifted for a while for football and other sports. Yah my numbers were high and i looked big but it doesn't compare to how flexible and strong I am after 4 months of crossfit.
Dec 7 2012 10:47PM
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ski0
Posts: 2321 - Karma: 5,370
Wow . im surprisingly impressed by this thread. I mean, its a complete repost, but this one turned out much better then most. Some good workouts listed above , Golden 6 and california growns crazy workouts I will have to try. I usually do something active every day. I much prefer skiing, biking, hiking and. I believe that you need to mix up the ways of training, and constantly learning to get the best results.

My Basic weekly workout routine

Monday - Bodyweight - this is more important IMO, gives you amazing feeling of control in the body, and complete function strength. Complete as fast as possible.

Pushups - 25
Chinups - 25
Dips - 25
Inverted Bodyweight Row - 25
Handstand Pushups - 15
One seg squat - 15 each leg.
L sit - 1 min.

Tues
Sports/Cardio - 45 min

Wednesday - Barbell Workouts provide efficient production of muscle mass.
- Bench Press 5xmax - 135
- Squat Clean 5x5- 135
- Push Press/Thruster 5x5- 135
- Row 5x5 - 135

Thursday
- Yoga/Stretch 45 min

Friday
- Kettlebells - 40 pound - As fast as possible
- 100 Swings
- 50 Cleans
- 25 Thruster

Weekend
- Hopefully ski
- do mike changs 6 min youtube ab video . corny but it works.

Dec 7 2012 11:02PM
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manutdsaol
Posts: 906 - Karma: 56
During the winter I usually lift for swimming. An hour 3 times a week so not that bad. Couldn't tell you a set schedule though, our coach changes it every week based off what we need work in.I don't know much about lifting, I prefer a cardio workout.
Dec 7 2012 11:10PM
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CRiP
Posts: 1323 - Karma: 482
i basically do this same thing. i just dont do legs during the season because skiing saturday and sunday is a good way to maintain them
Dec 7 2012 11:32PM
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yourthemannowdog
Posts: 4541 - Karma: 313
You are forgetting about the posterior deltoids and trapzeiuz. Also what does that mean 1:1.5? We all have different biological histories. Some people might have a pattern overload from a certain sport so they do more pushing movements to compensate. Some people may have a lordosis posture.

Don't give some random person on the internet medical advice when you don't know about them. It seems like every thread regarding fitness is filled with your comments. It doesn't sound like you are actually trying to help anyone. I am getting the impression that you just want some confirmation
Dec 7 2012 11:35PM
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