Pre-season Ski Workout

CZxHONZAxCZ · 2013-08-16 17:46:35

Hey ! Anyone knows a good websites or book or place where I could find a good pre-season workout ? Or is there another sport that would deal with the same type of exercises ?! Thks !

TheHamburglar

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Lunges, squats, box jumps, deadlifts, olympic lifts, core stuff, stability stuff, endurance stuff. Get in the gym, go hard, eat well, rest well. Crossfit posts all their workouts online so you don't have to pay the "expensive" membership fees, check out some leg workouts. Also ride a bike.

Aug 16 2013 5:51PM

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CartCal

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Loner

I just play soccer in the late summer / fall and that gets me in shape

Aug 16 2013 7:13PM

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ski0

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standard bodyweight workout

- 300 bodyweight squats , 300 bodyweight lunges x 3 times a week

- 100 pullup, 200 pushup. 300 situps 3 x times per week

Aug 16 2013 7:20PM

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Stpat98

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I just skate, and I run as it gets closer to the season.

Aug 16 2013 7:46PM

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JORMUNGAND

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Loner

just run. never do squats unless you want to ruin your knees and get disc degeneration in your spine

Aug 16 2013 9:57PM

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nilserb

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Loner

running ruins your knees as well.... sit on the couch and eat chips

Aug 16 2013 10:13PM

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YoungJ

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Ridiculous

sorry.. but does anyone know anyway i can keep my knees healthier.. exercises stretches foods supplements

Aug 16 2013 11:14PM

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Chubz.

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ride a bike? i would say that would be a good work out that doesn't stress your knees as much as running..

but i'm fat so what do i know about working out

Aug 16 2013 11:17PM

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heitsy

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If you're legitimately worried about your knees (or one in particular), you should see a doctor. If the problem is minor, I'd suggest exercising with a brace. I ran and squatted in a 6 dollar sleeve brace from CVS and I felt like it helped, though it might have been placebo.

Aug 17 2013 12:45AM

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Kretzschmar

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these are pretty good workouts to mix things up!

http://goprofitnesstraining.com/functional-training-for-snowboarding-and-skiing/

http://goprofitnesstraining.com/functional-training-for-snowboarding-and-skiing-session-2/

http://goprofitnesstraining.com/functional-training-for-snowboarding-and-skiing-session-3/

Aug 17 2013 2:19AM

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CZxHONZAxCZ

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Lame

Biking is indeed much more of a fluid movement and your knees endure much less shocks than in running !!

Aug 17 2013 6:00AM

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sNaubi

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If available, jump on a trampoline for half an hour(minimum) straight per day, killer core/stability workout.

Aug 17 2013 6:30AM

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CZxHONZAxCZ

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Lame

I am planning to do some slackline and make myself a skateboard on pipe thing for balance.....

Aug 17 2013 6:41AM

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patrickskis

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use a summer setup if u have one if not just jump on a trampoline

Aug 17 2013 8:41AM

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Blake.P

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Haha I skied most of the season with a conpletely blown acl+meniscus and just used one of those cheap sleeves. Probably placebo but I thought it worked too
Op, leg strength/endurance and balance are the most important. Biking a ton helps and is honestly one of the best exercises for skiing IMO. Also closed chain exercises because they but less strain directly on your knees (google it, but basically things like squats are good and leg extensions are bad). Also I don't know what the guy that said squats are bad was talking about; maybe they aren't great if you are just maxing out, but higher rep/lower weight is great for you, and they are good for the knees, considering you are supposed to start doing them 2weeks post op for acl recon. Also work on core and your whole body, because the core stabilizes your entire body and will help prevent injury, and working the whole body prevents imbalances, as well as can protect you in falls (shoulder injuries, etc. aren't uncommon)

Also do a ton of balance things: balance boards, slack lines, one footed balance stuff are all really good because they work the stabilizing muscles in your knee as well as increase sensory feedback, so your balance increases overall

Aug 17 2013 10:53AM

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sNaubi

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Insane

I think this thread is more directed to the physical strength aspect more than "can i still do a double cork or a lip 2 pretzel 4" way of exercise.

Aug 17 2013 12:53PM

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Mr.Gaga

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Biking and swimming best sports to help your knees during summer/pre-season

Aug 17 2013 2:41PM

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jblaski

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NS Fitness advice........

Aug 17 2013 5:29PM

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Emerson.p

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weighted squats are probably your best option, with good form you build leg strength back strength and stability in your core.

Aug 17 2013 10:10PM

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Blake.P

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While I somewhat agree, there are quite a few members that are knowledgeable on lifting/ fitness in general, and even more that know how to physically prepare for ski season. If he were asking for bulking advise, it would be the wrong place, but asking a forum filled with skiers about how to prepare physically for skiing seems logical

Aug 17 2013 11:44PM

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Pigeon.

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Threads for next time i go to the gym

Aug 19 2013 12:14AM

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richard.

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Insane

This and deadlifts

Aug 19 2013 12:51AM

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JSiegel

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I'm gonna post just because im sick of kids posting bullshit in all these fitness threads. If you want to be a good skier, you don't need to work out much, you really just need to focus on being overall really athletic. Over the years with injuries and just learning about fitness in conjunction with skiing, I'll let you know what I do and you can take it with a grain of salt. gym 3 days a week, at the gym i do basic upper body stuff with a focus on shoulder stability and back, for thats what you eat shit on what you ski. Also a lot of core and balance work, and some plyometrics (squat jumps, 1 leg jumps, etc), squatting a ton of weight will hurt your joints more than it will help you, as a skier you want to have endurance and fast twitch muscle fibers in your legs so no need for weight. Jump. This brings me to my next point. Jump on a trampoline. It works your muscles and brain in a perfect way for skiing. If you want to really prepare for ski season, you need to be able to be on your legs all day every day, so i would recommend mtn biking or trail running. Both build endurance, strength, and increase your brain's response time. Also cliff jump, it teaches you not to be a pussy. You can add a multitude of sports to this list, the more athletic things you do the more your mind and body will be ready for ski season. Just go out and do what you like to do

Aug 19 2013 1:19AM

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Balbertt

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Insane

Noone has mentioned swimming.. Swimming works out most of your body without causing stress

Aug 19 2013 12:47PM

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bigskier1010

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Well put! All around balance, core strength, flexability, and endurance !

Aug 19 2013 12:56PM

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Negromancer

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Swimming is great, builds muscle and increases endurance and it is also gentle or joints.

Aug 19 2013 6:06PM

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walrussteeze

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Loner

Full retard

Aug 19 2013 6:08PM

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Washow

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Loner

spoken like a true bone-y ass retard who never lifted a day in his life

Aug 19 2013 7:00PM

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Billups

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This is idiotic. Running is going to do more damage to your knees then squats ever will. Squatting develops overall leg and core strength. They are quad dominant, so make sure you're throwing in some hamstring work (good mornings, deadlifts, etc) to avoid an imbalance. Biking is a solid option too.

Aug 19 2013 11:59PM

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coldcuts69

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I eat lots of pasta and watch ski movies.

Works pretty good.

Aug 20 2013 12:14AM

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RudyGarmisch

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Bro, do you even lift?

Aug 20 2013 1:46AM

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NinetyFour

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I just wanted to say that I'm genuinely surprised no one has suggested fapping...

On a serious note though, I just bike lots because it's fun and enjoyable. Road biking will be a better cardio workout I believe and mountain biking a better all around workout. But I'm no sports scientist so don't take my word on that.

Aug 20 2013 1:52AM

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De-Clan

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Bike, do lots of reps at low weights, I like to leg press to work on thighs getting stronger, sit ups, crunches , lunges, dead lift, just don't squat fucks up ur back bad....

Aug 20 2013 11:30AM

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Maximumsushi

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That's what's up!

I bike a shit ton and find it great for keeping my legs in shape while also keeping me in good cardiovascular shape. I live in a city so I'm mostly riding single speed freewheel and fixed gear bikes. A quick note on fixed gear: I've found and heard that skid stops put a ton of strain on your knees and should probably be avoided if you're a skier.

Aug 20 2013 7:43PM

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squibble

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This is based solely off my experience and is only my opinion.
I've had a few chronic injury problems (elbows, knees, ankle), so I've been to my fair share of physio. Physiotherapists look for weak spots and try to strengthen/stretch them with the goal of restoring muscle balance. So for example if you have huge outer leg muscles and pinner inner leg muscles (vastus lateralis and medialis) then intuitively your knee will have less support on one side, or maybe it's getting pulled out by the stronger muscle and they will attempt to stretch out the big muscle and strengthen the weak one.

That's the logic behind my training. I've been to physio, so I know which muscles to target. But what's equally important to understanding that is listening to your body and trying to make adjustments on the go (after a slow warmup). So next time your training take a look at your muscle tone, piece together some mental picture of your overall muscle structure. Knee hurts? Which side? What stretches help alleviate the problem and what muscles are they specifically targeting?

Oct 4 2014 11:04PM

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xxACIDTRIPxx

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TheHamburglarLunges, squats, box jumps, deadlifts, olympic lifts, core stuff, stability stuff, endurance stuff. Get in the gym, go hard, eat well, rest well. Crossfit posts all their workouts online so you don't have to pay the "expensive" membership fees, check out some leg workouts. Also ride a bike.

do you mean ride a bike as in, you know...
or do you actually mean, ride a bike

Oct 5 2014 12:00AM

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