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Really happy my apartment gym is staying open right now, it's a bit limited equipment wise but still way better than nothing. Climbing gyms have gone to insanely reduced capacity so it's been impossible to get a reservation recently which sucks
proven workout, 100 consectuve air squats everyday. slow enough to make your legs burn, fast enough to get your heart beating.. i did this for 2ish weeks before skis season started this year and its made quite the difference.
DayManAlright people what’s your off season routine looking like
trying to bombproof my body for next ski season because I got hurt so much this year
Leg Day is either rollerblade for hours on end or
Leg Press 3 sets of 10 reps
Abductor and Adductor Machine 3 sets of 10 reps on each
Hamstring Machine 3 sets of 10 reps
Squat 3 sets of 5 reps
Box Jumps til I'm tired (throw in 180s, 360s, and zero spins if you can)
Other Day I do
Dumbbell rows 3 sets of 10 reps
Bench Press 3 sets of 5 reps
Curls 3 sets of 10 reps
Chest Fly Machine 3 sets of 10 reps
Plank til failure
Pull Ups til failure
Also I asked Schlopy what his routine for vert was 5 years ago when he jumped over his girlfriend and he said,
"I pretty much do only plyometric/ jumping exorcises such as squat jumps with low weight, followed immediately by jump roping. One foot step up box jumps followed immediately by calf raises. Deadlifts with PROPER form, otherwise you can injure yourself which is the exact opposite of what you want to do at the gym! SO basically a ton of explosive jumping with low weight in order to maximize reps and not get hurt!! Core is also EXTREMELY important for pretty much all athletics- I like to mix in a lot of hanging core workouts like leg lifts and windshield wipers because the control required in these exorcises builds every park of your core."
Tore my acl this season which sucked but on the brighter side its been upperbody all day every day in the gym. Definitely looking the best I have thanks to that
DlonettiTore my acl this season which sucked but on the brighter side its been upperbody all day every day in the gym. Definitely looking the best I have thanks to that
Tore my rotator cuff so I haven't been able to work out my upper body at all and starting to look like a T rex with huge ass legs and a withering upper body
I'm just grateful it didn't end my ski season like an ACL would have
As a rule I don't lift anything I don't have to but I use to do arm curls alot and been wanting ti get weights for arm curls also been thinking of trying yoga to get on better condition.
TnskiAs a rule I don't lift anything I don't have to but I use to do arm curls alot and been wanting ti get weights for arm curls also been thinking of trying yoga to get on better condition.
I can't tell if you're serious or joking, but I'm assuming the latter.
was benching fairly comfortably 225 for 4-5 reps with no spotter. Was doing chest two days a week and legs, shoulders, back once a week. 2 days off. I was becoming a savage and I really enjoyed it.
Now I got this fucking tendenosis is my right shoulder and I legit can't put up 135. Doctors don't seem to be able to do jack shit besides recommend a cortisone shot. Thankfully i'm still squatting, deadlifting and such but I struggle to even do pushups with the pain.
anyone have any recommendations. Anyone had a cortisone shot?
zueswas benching fairly comfortably 225 for 4-5 reps with no spotter. Was doing chest two days a week and legs, shoulders, back once a week. 2 days off. I was becoming a savage and I really enjoyed it.
Now I got this fucking tendenosis is my right shoulder and I legit can't put up 135. Doctors don't seem to be able to do jack shit besides recommend a cortisone shot. Thankfully i'm still squatting, deadlifting and such but I struggle to even do pushups with the pain.
anyone have any recommendations. Anyone had a cortisone shot?
No good recommendations but I feel your pain, haven't been able to lift anything upper body for almost 2 months now due to a shoulder injury, recently broke a deadlift record and my legs are getting shredded but my chest and arms are shriveling away :(
I'm starting to get heaving into legs. I never used to really lift legs since they were always thick so they matched my jacked upper body. I can now say I've worked my way up to 7-8 squats @225 which I'm happy about. I havn't tried maxing out my squats but I feel I could do 1 rep of 265 easily.
Today I did a bunch of front squats. Those are something new that i've just begun to incorporate into my routine. So much more difficult than back squats.
I honestly feel like my chest is shriveling and it sucks!
DayManNo good recommendations but I feel your pain, haven't been able to lift anything upper body for almost 2 months now due to a shoulder injury, recently broke a deadlift record and my legs are getting shredded but my chest and arms are shriveling away :(
zueswas benching fairly comfortably 225 for 4-5 reps with no spotter. Was doing chest two days a week and legs, shoulders, back once a week. 2 days off. I was becoming a savage and I really enjoyed it.
Now I got this fucking tendenosis is my right shoulder and I legit can't put up 135. Doctors don't seem to be able to do jack shit besides recommend a cortisone shot. Thankfully i'm still squatting, deadlifting and such but I struggle to even do pushups with the pain.
anyone have any recommendations. Anyone had a cortisone shot?
Are you exercising and strengthening the smaller muscles around your scapula (and forearms and basically everywhere)? I got horrible tennis elbow ten years ago from lifting heavy back twice a week while neglecting my smaller muscles, and I couldn't lift upper body for almost six months as a result. Similar thing happened from lifting shoulders/chest in my right shoulder.
I dedicate at least 1-2 hours a week on forearms, rotator muscles, hip work, etc, (plus a see a Rolfer every week), and I haven't had issues even when lifting heavy consistently. Do you schedule deload weeks, too? If not, you should!
I've done everything man. This has been a routine problem since the original shoulder injury 10+ years ago. It had gotten better multiple times after I rested it but now that I'm older it won't get better. I've done PT multiple times.
Two MRI's are saying that my shoulder itself is ok, but the tendon on my shoulder is super enflamed. My shoulder is strong as hell. I was shoulder pressing 65 dumbells before this injury no problem. The tendon just doesn't get better. I'm pretty fucking annoying.
Sdot.Are you exercising and strengthening the smaller muscles around your scapula (and forearms and basically everywhere)? I got horrible tennis elbow ten years ago from lifting heavy back twice a week while neglecting my smaller muscles, and I couldn't lift upper body for almost six months as a result. Similar thing happened from lifting shoulders/chest in my right shoulder.
I dedicate at least 1-2 hours a week on forearms, rotator muscles, hip work, etc, (plus a see a Rolfer every week), and I haven't had issues even when lifting heavy consistently. Do you schedule deload weeks, too? If not, you should!
TnskiThat's what I hear but also got a messed up spine, yea I need to strengthen my core for sure though
This is my spine (vs a normal spine). I’ve had many vertebral injuries throughout my life and have struggled with chronic back pain and many other ailments caused by spinal issues. I’ve been told by over a dozen doctors that I absolutely have to have major surgery to fuse most of my spine and pelvis. I was told by three doctors that I would never walk again if I had kids (I now have two kiddos), much less be able to be athletic.
The bottom comparison is of photos that are exactly ten years apart: March 2011 vs March 2021. I had severe chronic back and hip pain when the left photo was taken. In the right photo, I feel better, am stronger, and am more physically capable than I ever have been. My back and hips don’t hurt me, and some of my spinal issues are actually being corrected (some are not reversible). The number one factor - without question - has been strengthening my core (360 degrees) and legs while using perfect form.
Do more exercises that really hit your legs. Movements like deadlifts will still strengthen your arms.
Sdot.This is my spine (vs a normal spine). I’ve had many vertebral injuries throughout my life and have struggled with chronic back pain and many other ailments caused by spinal issues. I’ve been told by over a dozen doctors that I absolutely have to have major surgery to fuse most of my spine and pelvis. I was told by three doctors that I would never walk again if I had kids (I now have two kiddos), much less be able to be athletic.
The bottom comparison is of photos that are exactly ten years apart: March 2011 vs March 2021. I had severe chronic back and hip pain when the left photo was taken. In the right photo, I feel better, am stronger, and am more physically capable than I ever have been. My back and hips don’t hurt me, and some of my spinal issues are actually being corrected (some are not reversible). The number one factor - without question - has been strengthening my core (360 degrees) and legs while using perfect form.
Do more exercises that really hit your legs. Movements like deadlifts will still strengthen your arms.
Wow, that's amazing and gives me hope definitely. I think my spine issue is mostly from construction the lower 3 veribates, But that's very inspiring and yes I better get working on my core. Thank's
I think I'm gonna get a gym membership. Wanna build some muscle for mtb/skiing/manual labor, not like anything super body building. Question though how much does planet fitness suck? I don't really wanna go there but it's convinient for me.
ski_salmon69I think I'm gonna get a gym membership. Wanna build some muscle for mtb/skiing/manual labor, not like anything super body building. Question though how much does planet fitness suck? I don't really wanna go there but it's convinient for me.
Planet fitness gets a lot of hate but I think it's totally fine for a cheap, solid gym option, especially if you're just starting out
ski_salmon69I think I'm gonna get a gym membership. Wanna build some muscle for mtb/skiing/manual labor, not like anything super body building. Question though how much does planet fitness suck? I don't really wanna go there but it's convinient for me.
If you are starting out it is perfectly fine. If you can, GO WITH SOMEONE WHO IS EXPERIENCED. You can seriously hurt yourself if you have bad form or lifting too much w no spotter.
If you have years of experience working out, PF is probably not ideal. They mostly have cardio machines, not as many weight machines, not as many free weights, and don't have heavier weights/limit weight you can use.
armchair_skierIf you are starting out it is perfectly fine. If you can, GO WITH SOMEONE WHO IS EXPERIENCED. You can seriously hurt yourself if you have bad form or lifting too much w no spotter.
If you have years of experience working out, PF is probably not ideal. They mostly have cardio machines, not as many weight machines, not as many free weights, and don't have heavier weights/limit weight you can use.
Yeah I’ve been trying to find people to go with. And in the fall I’ll use the campus gym at my school so that’ll work out good if i get more serious about it, but PF should work for now
armchair_skierIf you are starting out it is perfectly fine. If you can, GO WITH SOMEONE WHO IS EXPERIENCED. You can seriously hurt yourself if you have bad form or lifting too much w no spotter.
If you have years of experience working out, PF is probably not ideal. They mostly have cardio machines, not as many weight machines, not as many free weights, and don't have heavier weights/limit weight you can use.
Eh, kinda. It really depends on your goals and what kind of lifting you want to do. I started at PF (now go to a local gym because I like to support local whenever possible) and did 100% of my lifting there leading up to my first bodybuilding competition. There are tons of great videos out now about how to maximize your time in the gym or how to have amazing, dynamic workouts with minimal equipment. I've had some of my best workouts and pumps ever at PF. There's more to improving workouts and reaching goals than just increasing weight or using specific machines. But I'm sure you know that.
Anyway, PF is a great option, and they're great about keeping the facility clean. Definitely agree with @armchair_skier about about learning correct form. Form > Weight 100% of the time.
I have actually backed off the weight on a lot of my lifts (Except squats and DL), and seen a LOT of progress lately. Reps to failure, and really concentrating on working the muscle over just moving weight around.
It cracks me up now to see dudes that look like shit trying to curl 50 lb dumbells while I'm blowing up with 20's.
SessionI have actually backed off the weight on a lot of my lifts (Except squats and DL), and seen a LOT of progress lately. Reps to failure, and really concentrating on working the muscle over just moving weight around.
It cracks me up now to see dudes that look like shit trying to curl 50 lb dumbells while I'm blowing up with 20's.
Back in the day when I wanted to get all Nestle swolehouse me and a buddy would do burnout days, do dumb shit like benchpress just the bar for 100 or 200 reps, cheater bar curls (i don't remember what the name of the curvy bar is) till failure, etc.
BiffbarfBack in the day when I wanted to get all Nestle swolehouse me and a buddy would do burnout days, do dumb shit like benchpress just the bar for 100 or 200 reps, cheater bar curls (i don't remember what the name of the curvy bar is) till failure, etc.
ElcheapoWow, that's amazing and gives me hope definitely. I think my spine issue is mostly from construction the lower 3 veribates, But that's very inspiring and yes I better get working on my core. Thank's
Core and hip mobility will do wonders. Go see a good physio and they'll get you on track. Curls should be your last priority.
I just started going to the local gym and am trying to get in the best shape for up and coming NZ ski season, any good exercises to get me prepped for the season.
ginj.nigI just started going to the local gym and am trying to get in the best shape for up and coming NZ ski season, any good exercises to get me prepped for the season.
1. Don’t skip cardio. Get at least 60min a day.
2. Legs Legs Legs. Front + back squats, Deadlifts, calf raises, leg press, etc.
3. Anytime you can’t walk/run/bike after training legs do abs calisthenics. Crunches, leg lifts, etc.
4. Mix some chest/back exercises in too if you want. IMO having a stronger chest/back will make you more resilient to big slams.
ginj.nigI just started going to the local gym and am trying to get in the best shape for up and coming NZ ski season, any good exercises to get me prepped for the season.
armchair_skier1. Don’t skip cardio. Get at least 60min a day.
2. Legs Legs Legs. Front + back squats, Deadlifts, calf raises, leg press, etc.
3. Anytime you can’t walk/run/bike after training legs do abs calisthenics. Crunches, leg lifts, etc.
4. Mix some chest/back exercises in too if you want. IMO having a stronger chest/back will make you more resilient to big slams.
Yeah please don’t neglect the upper body too much, shoulder injuries are pretty common in skiing and a strong lower back is good for landing switch
Hit a new conventional deadlift PR this morning (205#) and matched the bench PR I set in October (125#) but with much better form and true bar to chest, followed by a dozen pause reps at 105#. Stoked!
How the heck do you guys workout during ski season? I'm basically in a constant state of shambles from skiing 4-5 days a week in the park. I generally just abandon working out during winter and resume in the spring
RparrHow the heck do you guys workout during ski season? I'm basically in a constant state of shambles from skiing 4-5 days a week in the park. I generally just abandon working out during winter and resume in the spring
BigPurpleSkiSuitTrying to do some more workouts, eat healthier and drink less. About a month in and its working already.
Hit conventional deadlift PR of 225 last month followed by a sumo deadlift PR of 215 the next day (which I do not recommend). Pausing on the PRs for a couple of months to do some hunting prep training through Mtntough Fitness, which is kicking my ass. Goals are to increase endurance, power, and strength significantly before August sheep season. I hate cardio.
