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KilaTsunami
October, 2024

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Gym Workout to ski

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IdealiElPasta
Posts: 13 - Karma: 84
Season is ending, need to stay in shape. Would doing leg day more often help? Recommendations for certain Exercises?
Apr 15 2024 11:16AM
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BallClapper
Posts: 2443 - Karma: 9,375
@fit4racing on ig. It's a mtb training dude but that shit works for skiing too. Just poke around and see what works for you.
Apr 15 2024 12:17PM
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kickdrew
Posts: 35 - Karma: 166
what works perfect for me is biking hella, doing knee strength and stability exercises, and lots and lots of stretching
Apr 15 2024 2:39PM
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SpicyK
Posts: 28 - Karma: 370
Hike for 6-12 hrs a day
Apr 15 2024 3:03PM
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IdealiElPasta
Posts: 13 - Karma: 84
BallClapper@fit4racing on ig. It's a mtb training dude but that shit works for skiing too. Just poke around and see what works for you.


I did mtb, downhill racing and bmx. Lot’s of fun! Thanks for the IG.
Apr 15 2024 3:11PM
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caveman31
Posts: 400 - Karma: 3,751
HIIT and legs twice a week on top of a normal gym routine is what I do in the offseason to stay in ski shape.
Apr 15 2024 4:16PM
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Jibbcore
Posts: 270 - Karma: -327
Squat and deadlift. Leg and core
Apr 15 2024 6:33PM
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Farmville420
Posts: 4638 - Karma: 59,204
Hit shoulders, ian osby had a post once saying the first thing to start hurting is shoulders and I remember laughing at the post being like "yeah right" and after 2 early season slams I remember my shoulders killing me and I've been training them like crazy and haven't had problems since
Apr 15 2024 8:19PM
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steezytangerine
Posts: 392 - Karma: 2,474
im not an expert but what I found works best for me was as much one legged excersizes as possible like split squats or any kind of plyometrics to get good knee stability for when you land a lil corked and whatnot. also rdl's cause rdls are the best. But overall if theres another sport that you do during the summer also train for that because even if you feel really motivated now, if you start to lose touch of the skiing thrill you might need a little other motivation to keep you working out so try to find other passions if you dont already have them
Apr 15 2024 9:04PM
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Granby_killdozer
Posts: 2351 - Karma: -11,750
conventional back squats are great but they can be hard on your joints if you like to go heavy so probably avoid doing that. Do sissy squats for some bombproof knees. Bulgarian split squats are excelent and not as hard on joints. Hack squats if you want some monster quads. Try to keep things in the 8 - 12 rep range since you're not training to be a power lifter. Don't skimp on mobility work and stretching. kneepainaid and squat_university are good instagram pages to follow for ideas.
Apr 15 2024 10:05PM
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IdealiElPasta
Posts: 13 - Karma: 84
Farmville420Hit shoulders, ian osby had a post once saying the first thing to start hurting is shoulders and I remember laughing at the post being like "yeah right" and after 2 early season slams I remember my shoulders killing me and I've been training them like crazy and haven't had problems since


My knees and shins hurt the most. Never had a big slam that hurt my shoulders.
Apr 16 2024 5:08AM
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Farmville420
Posts: 4638 - Karma: 59,204
IdealiElPastaMy knees and shins hurt the most. Never had a big slam that hurt my shoulders.

Shins? Does your shin bang not go away after the first month or so of the season?
Apr 16 2024 8:58AM
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IdealiElPasta
Posts: 13 - Karma: 84
Farmville420Shins? Does your shin bang not go away after the first month or so of the season?


Idk I don’t live near the mountains, so I can’t go skiing weekly. I’m also struggling with my boots.
Apr 16 2024 9:35AM
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Angioedema
Posts: 394 - Karma: 1,804
training your legs independently is the best for good for stability. -- core is also extremely important

Many gym bros do not like to train hip/leg abductor/adductors but those muscles are critical for stability, especially when trained independently

I think my favorite legs exercise is bulgarian split squats
Apr 16 2024 10:08AM
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Farmville420
Posts: 4638 - Karma: 59,204
IdealiElPastaIdk I don’t live near the mountains, so I can’t go skiing weekly. I’m also struggling with my boots.

Shinbang for most people usually goes away after the first month back on snow but if you aren't skiing often your shins probably don't adapt. I post this response a lot but to train your shins for skiing, you probably need to go the MMA route (Muay Thai specifically). Banging your shins on the tongue of your boot isn't something you can excersize to improve without full contact workouts, and I'm assuming you don't live with banana trees to practice on so honestly going to a gym and kicking a bag is probably your best bet.

https://youtu.be/ikLnLIxAwLM?si=wy6GTxw6XBkWiTxL

In this video, the guy is wrong about one thing though. You don't kill the nerves in your shins, your brain learns to ignore the signals. To actually improve the bone density in your shins you will need to start kicking more rigid objects but for skiing a bag (similar to the density of your boot liner) will be more than enough.

What is true about that video is the idea of "no pain no gain" and how all of this training is essentially breaking down existing bones, muscles, tissues, etc and them growing back stronger. This is why a UFC fighter can leg check you and snap your tibia in half without injuring theirs at all. There is a shit ton to learn from martial arts and it's cool to see more people implementing those practices into their routines for other sports.

**This post was edited on Apr 16th 2024 at 10:44:47am
Apr 16 2024 10:40AM
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-eREKTion-
Posts: 1603 - Karma: 10,748
Skiing or not, everyone should lift. It just happens to be a fringe benefit that having juicy quads helps you ski better.


If you’re new to lifting, don’t overcomplicate it. Some may disagree but I think beginners should be working a full body 3x per week split. Also, I think that split should be strictly compound lifts: Bench, Squat, Pull-ups (with or without weight). Learn the basic movements then add accessory lifts as you progress to different splits.
Apr 17 2024 7:01AM
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Angioedema
Posts: 394 - Karma: 1,804
-eREKTion-Skiing or not, everyone should lift. It just happens to be a fringe benefit that having juicy quads helps you ski better.


If you’re new to lifting, don’t overcomplicate it. Some may disagree but I think beginners should be working a full body 3x per week split. Also, I think that split should be strictly compound lifts: Bench, Squat, Pull-ups (with or without weight). Learn the basic movements then add accessory lifts as you progress to different splits.

i definitely agree full body for beginners is the way to go. It gets you in the gym and into a rhythm and familiar with some exercises
Apr 17 2024 9:55AM
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MastePoleWhacker
Posts: 604 - Karma: 5,433
honestly just run 6x ppl and don’t skip the L. Also ride bikes. On leg days rip squats, deadlifts, and quad extension drop sets (those are really gonna be good for your quads endurance)
Apr 17 2024 11:59AM
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Schoess
Posts: 2076 - Karma: 24,825
Not sure why core hasn't been mentioned much. Your core is wildly important. Yes, you need legs, but work on stabilizing your core, all the way around and top to bottom. You'll find how much it helps especially with jumping.
Apr 17 2024 1:34PM
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Bernah
Posts: 130 - Karma: 366
bang goth chicks
Apr 17 2024 2:15PM
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Benchhitter
Posts: 150 - Karma: 1,425
Don’t forget core if you wanna ski hard. Not just abs but also obliques (side abs)
definitely the best improvement you can make for generally being able to ski aggressively. And spin harder.

I have turned a few of my important knee ligaments into wasted space over the years, do as many boring knee strengthening exercises as you can stomach and more. Even if you haven’t torn anything some of the exercises that are normally associated with rehab can be really good. Think of everyone you know that’s out rn, every pro who had to retire early, what’s the number one reason? Train your fuckin knees hard

also stretch your posterior chain all summer as well as all winter. Another thing that lets me ski better and longer; and mitigate the November soreness .
Apr 17 2024 3:20PM
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IdealiElPasta
Posts: 13 - Karma: 84
I’m now starting with calisthenics. Uses a lot of muscles at the same time such as core,back and shoulders. Outside of that start with MTB and normal gym routine I think. (Push, pull and legs)
Apr 18 2024 3:34PM
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officechair
Posts: 235 - Karma: 1,898
Deadlift and ring dips are some of the best all around exercises if you’re looking to keep it simple. In my opinion, pick 2-3 normal exercises (deadlift, squat, lunges, dips, bench, overhead press, etc) you know you can stick with and find a rep scheme that you can stick with. Keep it on the heavier side (5ish rep top sets). No need to do any weird or obscure exercises unless you have a specific reason to.

**This post was edited on Apr 18th 2024 at 5:19:51pm

**This post was edited on Apr 18th 2024 at 5:20:03pm
Apr 18 2024 5:18PM
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realdealski420
Posts: 36 - Karma: -341
Skateboarding
Apr 20 2024 3:17AM
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Jibbcore
Posts: 270 - Karma: -327
Im just trying to get as strong as possible before the ski season and basicly doing body builder training but going only for strength on the compound lifts. I think legs and back is what you need strong for skiing. I dont really know whats a good strength standard is for skiing tho i havent found anything about it. I can do 155 kg squat and 205kg deadlift. I also heard that freeski schools do allot of like olympic lifting style like cleans with barbell to get more explosive. So i think strength and explosiveness is to prioritise
Sep 5 2024 10:26AM
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Jibbcore
Posts: 270 - Karma: -327
Core training and cardio is also important for skiing i think even though its boring asf
Sep 5 2024 10:29AM
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Jibbcore
Posts: 270 - Karma: -327
Granby_killdozerconventional back squats are great but they can be hard on your joints if you like to go heavy so probably avoid doing that. Do sissy squats for some bombproof knees. Bulgarian split squats are excelent and not as hard on joints. Hack squats if you want some monster quads. Try to keep things in the 8 - 12 rep range since you're not training to be a power lifter. Don't skimp on mobility work and stretching. kneepainaid and squat_university are good instagram pages to follow for ideas.


Yeah good advice on building muscle but i believe to build strong legs heavy squats in lower rep range is really good but also important not to get injured so dont ego lift
Sep 5 2024 10:32AM
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Jibbcore
Posts: 270 - Karma: -327
Farmville420Hit shoulders, ian osby had a post once saying the first thing to start hurting is shoulders and I remember laughing at the post being like "yeah right" and after 2 early season slams I remember my shoulders killing me and I've been training them like crazy and haven't had problems since

Gotta do them lateral raises
Sep 5 2024 10:34AM
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hamsauce
Posts: 286 - Karma: 2,516
For strength and explosiveness- box squats, Bulgarian Split Squats, RDLs/deads, and cleans. Other underrated are core and mobility.
Sep 5 2024 12:54PM
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KilaTsunami
Posts: 2939 - Karma: 27,997
SpicyKHike for 6-12 hrs a day


No job?
Sep 5 2024 10:14PM
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skiguy04
Posts: 1597 - Karma: 1,123
Tae bo

it is a high-intensity workout, it helps burn excess calories from the body. Tae Bo is said to be better than aerobics when it comes to reducing calories. To lose weight with this exercise plan, you should be consistent and do it daily. However, eating a balanced diet is a must to reap the best benefits.
Sep 6 2024 11:02AM
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