EpicSki › The Barking Bear Forums › Ski Training and Pro Forums › Fitness, Health, Nutrition, Injury, and Recovery › cant get motivated, need a couple of exercises to do over and over :(
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cant get motivated, need a couple of exercises to do over and over :(

post #1 of 6
Thread Starter 
hey yall this year getting in ski shape has been harder than ever. its a combination of personal setbacks, and a new job that makes me tired. i used to be jumping all around the gym with people looking at me thinking this kid is crazy but now it seems every time i do a traditional squat i get pain etc. i know tons of creative exercises and have access to a pretty full gym but i just cant seem to get er dun. i also have access to 54 stories of stairs and a pool in a highrise. I have been runnin the stairs and it seems thats the only thing i can finish since i can just turn off the brain and get to the top. so i am pretty much looking for an all around exercise that can get me ready that doesnt require intense mental awareness. i apologize for being a downer maybe once i have my flights booked for alta i will have more motivation
post #2 of 6
1). Wake up in the morning
2) Drink juice
3) Turn on TV
4) Jump on the Skier's Edge for 1,000 turns
5) Take shower
6) Go to work
post #3 of 6
I am in same boat, Jackson Hole at the end of Feb, I am gonna get my ass kicked if I don't get in shape. Between the family stuff and the holidays I am getting about 2.3 workouts per week. One is usually a vigorous 2 hr hike. I have started doing the ascents walking backwards. This really hits my quads. I think I need to start hiking in my ski boots with a pack for more of a workout. My other workout tends to be a 1 hr gym session of 30 min elliptical and 30 min circuit.
So obviously I don't know the one magic exercise. Maybe try walking the steps backwards with weight? Hopefully a fitness guru will chime in. Good luck, get movin!
post #4 of 6
Try hopping up one set of the stairway. Add turning feet from side to side during the hops. Add edging the feet slightly, so you feel arch and little toe sides.
post #5 of 6

Tabata on the treadmill, be sure to get enough rest between leg days, work the upper body - it will bring the rest of your body along with it.

 

Add front squats, overhead squats, and don't forget the dead lifts.  Lunges are great.  Burpes, planks and sit-ups.

 

Conditioning will progress quickly with met/cons.  Try to do them with a partner or even better, with others.

post #6 of 6

Box jumps--I use a 15 inch box. Jump up on the box and immediately back down, repeat as quickly as possible.  Then a set of side to side jumps, as far to each side as you can.  6 sets of each, start with 8 reps per set, I try to get up to 20 before the season starts. Apparently it's the landing (with slightly bent knees),more than the jumping up, that strengthens the ultrafast twitch muscle fibers which come into play with skiing.  Plain old running is excellent as well, for the same reason--the quick push off and then the landing.  And nothing wrong with the stair running either for pure endurance but since it doesn't have the impact of the box and side jumps or of running level ground it works on different fibers. PS--I'm 62--if you're young you might want a higher box. PPS--hopping up a staircase sounds like a good way to kill yourself.  To do any good you have to be at your limit by the time you stop, which means the last step or two will be shaky.  Better to fall off of a 15 inch box than the top of a flight of stairs. 

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EpicSki › The Barking Bear Forums › Ski Training and Pro Forums › Fitness, Health, Nutrition, Injury, and Recovery › cant get motivated, need a couple of exercises to do over and over :(