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Pre Season workout plan?

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JohnnyDope
Posts: 457 - Karma: 1,699
Hi guys! I haven't been in shape in the past two years due to working two shifts a day, but I started to do a little bit of exercise in the past couple of weeks in order to get ready for the upcoming season. For the last like 4 weeks, I've been doing various push-ups, squats, and bunch of sit-ups on a bench that I've got at home, and I finally started to feel a little bit in shape again. I'll start hitting the cross-fit gym near my place tomorrow, and I was wondering if you could recommend me some good drills to do. I'm not trying to pump up or anything, just to tighten up a little bit, so I don't break my knees and ankles when I hit some rails that me and my friend are making at he moment (I'll post pictures next week when we finish them next week)
Any advice appreciated,
peace out
Nov 30 2017 10:20AM
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openairtemple
Posts: 1 - Karma: 15
I get busy with a couple of kettle bells man. Swings, dips, get ups.

Sounds like you've got your own thing going though. Can't see anything wrong with your routine. X-Fit is probably great for skiing too!
Nov 30 2017 12:42PM
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cannonballer
Posts: 168 - Karma: 592
Are you asking for 2018-2019?
Nov 30 2017 1:40PM
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JohnnyDope
Posts: 457 - Karma: 1,699
openairtempleI get busy with a couple of kettle bells man. Swings, dips, get ups.

Sounds like you've got your own thing going though. Can't see anything wrong with your routine. X-Fit is probably great for skiing too!


My routine is ok but that was just basics to get back in shape before I step it up a little bit.
Ye, the gym that I'll start going tomorrow is a x-fit gym type, they got cattle bells and bunch of other stuff.
Any other ides beside cattle bells? I figure step ups with some weight would be decent as well...

cannonballerAre you asking for 2018-2019?

Fynny ^_^
Nah, for the upcoming ski trip on January 3rd.
Nov 30 2017 2:23PM
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.otto.
Posts: 3493 - Karma: 12,895
im really curious what Henrick Harlauts routine is. He seems to always do a bike routine- even since his day in the life video back in 2011 shows him warming up on a bike, and today on his insta stories too.
https://www.youtube.com/watch?v=H7r-9A-Q3ZM

I like to climb, so i train for climbing aswell as skiing


Monday

45 minutes ARC training (climbing)
15 minute circuit on the bike

3 x 20 hanging leg raises
3 x 20 second flutter kicks
3 x 10 second L-sits


Tuedsay






Squat
3-4
3-5


Deadlift
3-4
3-5


Leg Press
3-5
10-15


Leg Curl
3-4
6-10


Calf Exercise
4
6-10







Thursdays






Front Squat
3-4
8-12


Barbell Lunge
3-4
8-12


Leg Extension
3-4
10-15


Leg Curl
3-4
10-15


Seated Calf Raise
3-4
8-12


Calf Press
3-4
8-12






Thats about it for legs, i do some upperbody work too but im to lazy to add it all






get stronk my dude

https://www.newschoolers.com/videos/watch/671384/MP--Training-For-the-Olympics
Nov 30 2017 2:58PM
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.otto.
Posts: 3493 - Karma: 12,895
jeez formatting got fucked up
Nov 30 2017 3:09PM
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DMadd11883
Posts: 99 - Karma: 88
Run,Legs,Run,Upper-body,Repeat your whole freaking life
Nov 30 2017 3:22PM
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Park_Ranger
Posts: 3825 - Karma: 8,635
mix in three 60 minute hot yoga classes per week. You'll thank me later after you're going 5 nights a week.
Nov 30 2017 3:30PM
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JohnnyDope
Posts: 457 - Karma: 1,699
.otto.jeez formatting got fucked up


Duuuuude, thanks a lot! I guess I'll be quite busy tomorrow ^_^

Park_Rangermix in three 60 minute hot yoga classes per week. You'll thank me later after you're going 5 nights a week.


I've been told that a lot of times, but I really can't imagine myself doing yoga... Just not my cup of tea, I think it's because I'm too neurotic :D

Thanks for advices, shoot some more stuff if you are bored !
Nov 30 2017 4:58PM
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Park_Ranger
Posts: 3825 - Karma: 8,635
JohnnyDopeDuuuuude, thanks a lot! I guess I'll be quite busy tomorrow ^_^



I've been told that a lot of times, but I really can't imagine myself doing yoga... Just not my cup of tea, I think it's because I'm too neurotic :D

Thanks for advices, shoot some more stuff if you are bored !


Open your mind and go. Whats the point of having big muscles if you don't have the awareness and flexibility in your body to truly use them?
Nov 30 2017 5:15PM
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Park_Ranger
Posts: 3825 - Karma: 8,635
I saw you say you do Crossfit? Definitely try a HOT yoga class dude. I bet it will kick your ass and you will be really surprised with the workout.

One of my friend's is jacked, goes to crossfit like 5 nights a week. I took him to my HOT yoga class and he had to leave the room to vomit.
Nov 30 2017 5:17PM
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Bloom.
Posts: 3540 - Karma: 13,300
Day 1: 4 sets of 20 Squats, 4 sets of 20 calf raises, sauna.

Day 2: 8 minute abs

Day 3: Upper body work out of choice, sauna.

Repeat

**This post was edited on Nov 30th 2017 at 5:39:37pm

**This post was edited on Nov 30th 2017 at 5:39:50pm
Nov 30 2017 5:38PM
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JohnnyDope
Posts: 457 - Karma: 1,699
Park_RangerI saw you say you do Crossfit? Definitely try a HOT yoga class dude. I bet it will kick your ass and you will be really surprised with the workout.

One of my friend's is jacked, goes to crossfit like 5 nights a week. I took him to my HOT yoga class and he had to leave the room to vomit.


I used to play basketball for like 12 years, I've always been fit until i started working for a trucking company as a dispatcher two years ago ... Company is in the states, and I live in Serbia so because of time difference I go to work at 2pm, and finish at midnight(7-5 Chicago time), and hardly get to practice when I come home from work... But I've decided to get in shape this year and get into some jibbing with a friend of mine(we're making a pvc box and a rail at the moment, should be done next week)

I didn't see that its HOT yoga, actually I hear of it for the first time now, I'll check it out when I come home from work now... Thanks
Nov 30 2017 5:45PM
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JohnnyDope
Posts: 457 - Karma: 1,699
Bloom.Day 1: 4 sets of 20 Squats, 4 sets of 20 calf raises, sauna.

Day 2: 8 minute abs

Day 3: Upper body work out of choice, sauna.

Repeat

**This post was edited on Nov 30th 2017 at 5:39:37pm

**This post was edited on Nov 30th 2017 at 5:39:50pm


I like the sauna part, too bad I live in a 3rd world country with no saunas in gyms... :D
Nov 30 2017 5:55PM
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Dddsz
Posts: 3042 - Karma: 7,324
Don't waste yur time picking up heavy things. Stretch a lot and deal with the pain over the first couple days of skiing and you'll be golden. Big fatass muscular guys can't ski.
Dec 1 2017 7:53AM
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aNIGma
Posts: 80 - Karma: 590
.otto.jeez formatting got fucked up


Yea just to confirm, is the top number sets and lower number reps per set? I'll probably bump those reps for myself if that's the case but there's some good ideas in there! Cheers bruh
Dec 7 2017 6:56PM
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aNIGma
Posts: 80 - Karma: 590
RyhanDon't waste yur time picking up heavy things. Stretch a lot and deal with the pain over the first couple days of skiing and you'll be golden. Big fatass muscular guys can't ski.


Strength/endurance training is very different from body building... Why not hit the season ready to go rather than having less than optimal first couple days? Also lift heavy = your skis feel lighter, you jump higher, press into your carves harder.

Don't need to weigh more to lift more. You just recruit more muscle fibers that previously went unused. Sure I guess you'll guaranteed gain muscle mass at first but you'll also shed fat if you train with that as a goal.
Dec 7 2017 7:07PM
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cool_name
Posts: 4295 - Karma: 3,131
https://www.backcountry.com/explore/train-eccentric-leg-strength-for-alpine-skiing

this workout kicked my ass. Left me super sore in all the places im typically sore after skiing.
Dec 7 2017 8:24PM
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roadgaptoneckgrind
Posts: 546 - Karma: 23
Buy a rowing machine. Set it to 2000m. Row as fast as possible 1min. Stop. Get off the rowing machine. Pick up a 5-10lbs weight. Lay on the floor and hold it to your chest. pull your heels and shoulders off the floor and rock back and forth for 30s. Get back on the rowing machine and go as fast as you can for another minute. Repeat until you reach 2000m.

when you get very fit and have better endurance at rowing, swap out the weight/plank exercise for something with a kettlebell.

Dont worry so much about getting your ski legs, those will come after skiing. Get your body used to short bursts of exertion, and full body movements and core strength. Rowing is great for both muscle building and cardio at the same time.

**This post was edited on Jan 26th 2021 at 5:17:46pm
Jan 26 2021 5:15PM
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