or Connect
New Posts  All Forums:Forum Nav:

Fall Workouts -- Time to Get Serious!

post #1 of 43
Thread Starter 

Ok, so iRip suggested someone start the fall workout thread, so here it is.  I've had almost a full week off, as I had an almost 6 day stretch of meetings in NYC going from 8 AM to 1 AM (ok, some of that is drinking, but given we only get together every 2 years, it all counts).  I did get a short bike ride around SUNY Purchase on Sunday.  Other than that, my physical activity consisted of walking the stairs instead of riding the elevator.


This morning, I hit the gym to lift.  For the first time in a week.  It was amazing!  I had tremendous form.  I guess there really is something to that rest and form will follow issue.  Of course, I'll probably feel it on Friday!  I will say that it felt incredibly good to be back in the gym.  Of course there is that 8 lbs I put on in the course of a week of intense eating and drinking...


I've been toying with doing the Gulmarg trip that's discussed in the general ski discussion area, so it is time to think about getting in shape for ski season.  My strength training is probably ok for a bit of it -- here's my stuff:


Squats on the ground squat machine (225 lbs -- I dropped this down mid-summer because my form was poor, but maybe I'll work the weight up a bit)

Lunges on the ground squat machine (185 lbs)

Straight leg lifts (110 lbs)

Dumbell chest press (50 lbs -- I'm a wussie)

Seated row (50 lbs)

Shoulder shrugs (55 lbs)

Pulldown (50 lbs)

Combination bicep curl/millitary press (25 lbs)


Planks (2 minutes)

tricep pushups


Side crunches in the Roman chair.


Any thoughts on this?


I've also been toying with what to do for cardio.  I could ride the stationary bike, but have been considering trying running, which I've not done in 25 years, or swimming.  I have had 4 shoulder dislocations so I'm a bit wary of the swimming.



post #2 of 43

Mike you could follow my new 2012 foolproof plan...drink and eat heavily and often and don't do a thing and then ski yourself into shapeeek.gif



Maybe on second thought that would be a bad plan...

post #3 of 43
Thread Starter 

Yea, Dave, I followed that plan for 25 years.  It's taken 4 years of pretty intense effort to recover from it.  And I probably still could drop another 10-15 lbs.


BTW, today it's pretty cool here in CO.  I thought about hitting the stationary bike at the gym, but my buddy yesterday more or less called me a wussie.  So, I rode this morning.  My Garmin had a high temp of 54, but that was because it was still cooling off from being indoors.  The temp was between 34 and 36 degrees.  My fingers were quite cold even though I was wearing long fingered gloves.  And I realize now that these temps require me to get the shoe covers out.  Still I did it.


My buddy?  He hit the spin class at the gym.  Wussie.



post #4 of 43

Hi Mike,


You might consider adding some explosive exercises, like plyometrics, such as single or double leg hops, twisting jumps, or single or double leg box jumps.   Also, you don't have any lateral exercises, such as side to side jumps or lateral jumps.  Some speed foot work, such as using an agility ladder would also add another dimension to your workout.  With all the biking (think single plane of movement) that you do, some lateral variability and movement might be good.


If you start running, consider going on trails and use things along the trail to add balance and explosive components to your work out.  I enjoy jumping on  and off boulders, over fallen trees, sprinting up steeps, and running off trail to work on agility, foot work and reaction. 


Enjoy getting stronger



post #5 of 43

Great stuff Mike!


Looking over your plan I would suggest additional focus on full body “rotational” work that involves large compound joint and muscle group movement of your trunk and extremities in opposition using the resistance of your body weight and/or free weights (dumbbell/Kettlebells/weighted ball).


The purpose, in line with that of explosive 3d plyometrics, is that you’re exercising the way your body was designed to move, i.e., multi-dimensionally while avoiding small isolated movement patterns.  Further advantage is that your exercise program is designed to best mimic the four key movement patterns we were designed to do from a neurophysiological standpoint: run, stop, jump and hang.


Specifically to the point of grip strength (hang and pull) this is the one key area often underestimated.  Holding and gripping (developed e.g., by free weights or a pull up or chin up bar) is the fundamental measure of your overall body strength.  Your brain keys on your hands i.e., grip (and while we’re at it your feet, i.e., opposing  gravity) to signal the nervous system to not only massively recruit the muscle response but the resulting neurochemistry that leads to all the downstream systems; performance, recovery, growth etc.  Simply put; the hand fires it all…if you can’t grip it…you can’t rip it.


A general recommendation is that you never use (unless guided by a doctor or PT guiding you through isolation routines designed to strengthen a particular muscle or joint) gym machines that place you off the floor with movements guided linearly, normally one dimensional, by any mechanism.


Finally, while certainly better than any machine, straight bars used to hold weight grasped by both hands is less effective than moving weight with both hands independently.  For the legs (or feet specifically) avoid any machine that has your feet off the ground.  Leg work should also include independent work that balances fore/aft/up/down with lateral movement.


BTW, I thought you and Dave would like to know that I got in some road cycling early this am south on the Monarch/Daniels park route.  Man…was it a cold and strange ride with snow on the ground.  #Invigorating  eek.gif

post #6 of 43

There are a bunch of Lindsey Vonn workout vids on youtube. 

post #7 of 43
Originally Posted by markojp View Post

There are a bunch of Lindsey Vonn workout vids on youtube. 

Sweet I'll get my heart rate up just watching themeek.gif

post #8 of 43

repeat'em, and lose you lunch, girly men!!! smile.gif

post #9 of 43

simply go to youtube and type in ski workouts  or ski conditioning etc...

there is a ton free quality stuff there.


i particularly like this guys' 3 sessions

http://www.youtube.com/watch?v=ZVUaKnObYRw that are available in 

beginner, intermediate and advanced modules...so it's great:

oct for me is beginner, nov intermediate and dec is advanced


i also am doing full body workouts 3x/wk....and am doing these ski workouts on my 

aerobic and abs workouts days also 3x/wk...(on off weight workout days)


anyway, there are many similar ones out there too

just look to the right of this youtube posting, when you have it up,

for others offering ski workouts too...some are more core focused, other polymetric etc

...lots of fun variance: and free.


hope this helps


Edited by canali - 10/6/12 at 10:34am
post #10 of 43

A huge + to DonDenver's suggestions.    


One exercise I like is to grip a medicine ball and from a squat position ( keep your posture, or get hurt) extend to a standing position.  I move the ball from next to the outside of my right foot to above my left shoulder, while at the same time twisting my torso and hips from a right side rotation from center, to a left side rotation from center.  This all happens in one smooth move, fast but not explosive.  




The purpose is to stress the ankles, knees, hips and core muscles.   


Note, don't use to much weight or speed until you have the move down, as you can get hurt easily attempting this exercise. 

post #11 of 43

Here is a good one which incorporates full body compound exercise with HIT, or high intensity anaerobic work.


Find a 12 to 15 pound medicine ball (ok 8 - 10 lb will do). Stand facing a tall wall. Squat down while holding the medicine ball in front of your chest. Explode upwards leaving your feet from the ground while pushing the ball up to a spot on the wall about 10 - 12 feet high. Concentrate on your legs pushing the ball from your hands as opposed to throwing the ball upwards with your arms. Catch the ball as it comes down and immediately in one fluid motion squat back down and repeat. Do 12 - 18 reps and immediately without rest do either 20 pushups or 12 pullups.


Do 3 supersets of the two exercises. Start by resting 2 minutes between sets. Slowly cut down the rest time by 15 seconds at a time.


You're working on the explosive nature of your fast twitch muscles and at the same time anaerobic fitness of major muscle groups so valuable in skiing, especially moguls.

post #12 of 43
Here is the program I have used for the last 5 years. Last year I added in the c2 rowing ergometer a couple times a week. I will do that again, but with an easier pace sothe legs aren't so burnt by ski day. All exercises are taken from rowing, football and other weight training done over the years.

TW Ski season training.

Objective: maximize core strength using full body training in a short, high duration setting. Weights are lighter and progressive (each set, up weight). Utilize P90x principle of different movements if possible. (different hand positions etc)

To be done 3 times a week before season starts (4-6weeks) and 2 times a week during the season along with ergometer.

Pick 3 arm, 3 leg and 6 or so abdominal exercises.

Alternate arms/legs, then abs: 3 sets utilizing different arm/leg exercises same abs.

Bench: 2 dumb bells start with 30lbs , 10 reps (then 35lbs, 40)
Squats: on wobble board or 1/2 buso. Start no weight, move up to 25-35lb plate (hold out front for first set) 10 reps. 2) with plate in left hand, 3) right hand.
Abs: front crunch, side crunch left/right, lower ab crunch, side boards, alternate hand/leg raise (back strengthener) start with 8 reps each continuous through all ab exercises. As you progress reduce to 6 reps each.

ie: bench, squats, bench, squats, bench, squats, abs....then next group.

Front Pull downs: use different hand grips for each set, (medium hands forward, close hands reversed, wide regular) start with 75-90 lbs and increase one plate each level. Can also include a one handed row on universal machine as second set. (10 reps each hand) Start with easy weight. 
Leg Exchanges: no weight, start with 5 each leg and up to ten. Plates can be held later to increase mass.
Abs: same as previous group.

pd,le,pd,le,pd,le, abs...next group

Curls: start with 30lbs each hand, and use for all three. Increase to 40lbs. Try different hand positions for each.
Single leg squats: 1) one leg on bench hands behind head, 10 reps each leg. 2) bench step up. With or without weight. 10 reps each leg. 3) one legged squats again, hands behind back 10 reps each leg....or do 10 squat jumps jumping as high as you can for each one.
Abs, just like first 2 sets.

Curls, single squat, curls, bench step up, curls, single leg squat. finish with abs again.


Total time for program: somewhere between 20-25 minutes. To increase mass, reduce reps to 5-6 and increase weight accordingly. Not too much. Lower weights utilized in this fashion increase strength quickly while reducing injuries resulting from excessive weights.

These are meant to be done continuously from start to finish, the ab portion allowing for heart rate recovery and leg and arm muscles to settle before exertion. All exercises are done with free weight dumb bells or plates with the exception of pull downs/ rows. Core strength is a result of all exercises.

Any rest taken is merely to catch your breath.

Enjoy. tw
post #13 of 43

This Didier Cuche video has some interesting stuff in it.


post #14 of 43

Bouncing the bar during squats makes my L5-S1 hurt.  eek.gif

post #15 of 43
Originally Posted by RodPNW View Post

Bouncing the bar during squats makes my L5-S1 hurt.  eek.gif


You should see the one where he's doing barbell squats while standing on that big exercise ball. Looks like he's doing over a hundred pounds. Guy's an animal.

post #16 of 43
Originally Posted by RodPNW View Post

Bouncing the bar during squats makes my L5-S1 hurt.  eek.gif


I went to a strength training seminar a couple of years ago where one of the presenters had people doing jump squats while holding a kettlebell behind their neck - as in hands on the handle and the bell part hanging down. So the person jumps, then lands, and then the kettlebell crashes down on his spine. eek.gif So in comparison, the barbell jump squat is a much better option. :) But definitely not ideal. Jump squats with a weight vest and/or holding a kettlebell is my preference.



post #17 of 43

^^^ The number of truly jackass things done with kettlbells is amazing. 


Re: plyos, they are it seems always a crowd-pleaser.  Whether for teenage ski racers or for many even college level wrestling programs, to take two examples of highly conditioned athletes, the trend is to not recommend plyos because the injury risk outweighs any marginal conditioning benefit (and the more people look, the more that conditioning benefit truly seems marginal for most activities). 


Re: modern skiing, even for racing it's not the power game it was back in the 90s.  For recreational skiing the demands in terms of raw power and explosiveness are even less intense.


For the guy who kicked off this thread, Louisville CO is surrounded by great pump tracks for bikes, ok skateparks, some of which allow bikes, and as already suggested great trail-running opportunities.  Doing little local runs, or jogging up and back to a flatiron, etc. and focusing on using the terrain as if you were skiing, could be good bets.  Consider Nordic walking/running to also get some upper body while doing so.  These all allow conditioning relevant to lift-served, and have elements of explosive motion and strength that likewise carries over much better, while with the exception of skatepark also being safer than the weightroom or plyos.


I'd lose the dumbell chest press unless it's for aesthetic rather than athletic reasons.

post #18 of 43

13.4 mile bike ride with a 300 foot elevation change here in Costa Rica. Got my haircut too. 

post #19 of 43

I'm totally fighting the season now.     Not the blues, the laziness and temptation to overeat.


1 hour at 226 Watts today.

post #20 of 43
I'm working on fighting the darkness as well & have been focused on increasing my turnover.

Have had a couple good runs @ > 185 cadence & am going to work on this for a while!
post #21 of 43

The Canmore Nordic Center opened an excellent 2+ k trail this weekend with snow that was stored since last winter.  I had my first day out on skate skis this evening and skied several laps.  Excellent workout and it felt great.  Skating is much different from biking and running with the lateral movement and big poling.  Last year my poling was weak - especially at the beginning of the year because most of my summer exercise involves mostly the lower body and not a lot of repetitive arm movement.  For the last two months I have been doing some exercises in the gym  that simulates poling action.  Noticed immediately today that my arms felt stronger.   


Decided to add that MTBing has been great lately too.  This time of year can be spectacular with great hiking, biking and skiing soon.  The addition of a bit of ski skating certainly adds to the fun

Edited by canadianskier - 10/16/12 at 11:38am
post #22 of 43

I've started doing a little canicross because of some short-term limitations on ways to exercise a mutt, http://en.wikipedia.org/wiki/Cani_cross , which is sort of ski-joring without the skis.  Otherwise some fun steep hikes as well, some swimming focused on staying in shape for surf paddling, and next week I should be back on the freeride bike.  After doing lots of trampoline work for most of the summer, I've only been a couple times in the last 3 weeks or so -- it's always amusing to see what sticks and what doesn't after a layoff from an activity.  I've also found some new areas locally that should be fun for early morning roller-skis. 

post #23 of 43
Had some really quality speed work today. Low distance, high intensity.

Bring on the season!
post #24 of 43

On top of my normally quite active day walking and biking around town here in the tropical heat I'm walking 2 miles every night while listening to Pimsleur's French tapes so I can learn enough French to be conversational when I duck up to Québec City to see the sights after the East Coast Gathering. 

post #25 of 43

Hey that seems like a good way for me to start. I just started skiing last year and only went twice. Each time I was so sore that it took me 2 weeks to get back to normal. I purchased season passes last spring and plan to ski 10 to 15 times this next year, and I know that will depend on my body being able to handle it. I guess I need to get started!

post #26 of 43

Went for a 3.5 mile walk in under an hour last night plus the normal days activities involving a few miles on my bike and walking all over town. 

post #27 of 43
Originally Posted by UGASkiDawg View Post

Mike you could follow my new 2012 foolproof plan...drink and eat heavily and often and don't do a thing and then ski yourself into shapeeek.gif



Maybe on second thought that would be a bad plan...

I like this plan.  Too bad your a UGA Dawg and not an MSU Dawg like me!

post #28 of 43

Signs of getting old yesterday.   I did a two hour home exercise day with lots of core, plyo, push-ups, and pull ups, interspersed with long sessions on my Skier's Edge. All that was good but then.....I pulled out my agility ladder.  Yikes - I was slow and clumsyeek.gif .  So I guess that agility sessions will be included in my workouts.


BTW - it's snowing hard.

post #29 of 43

2700' climb in 8 miles today on the MTB, for a 20 mile loop today.  I keep thinking everyday may be the last, we are poised for a change in the weather.



80 miles & 10200' of climbing over 5 rides this week.  I am looking forward to winter, but the weather, scenary & trail conditions have been incredible lately!



post #30 of 43

Great Pic!


We now have snow and ice on the roads and trails, and the forecast is for even more cold this week.  As a result, I'll have to transition from riding and hiking five to six days per week (plus gym time) to ski skating, running and indoor spinning for the time being.  My last MTB ride on Thursday was excellent with some good climbing of about 2500 feet, but the trail will be dicy until there is enough packed snow to get grip.  Ice is a killer on MTB trails, but studs help. 


With the cold and snow-making, the Nordic Centre should have longer loops ready very soon and then I can get into a rhythm of ski skating, running and DH skiing, probably with a little less gym time.

New Posts  All Forums:Forum Nav: