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post #1 of 7
Thread Starter 
I have start a fitness plan for a gym class... I m going to taylor it to skiing. what are the best wieght ifts to keep me durable for the whole season?

post #2 of 7
In the off season, I go 3x a week on top of other sports like tennis, swimming and plan to start rollerblading this Southern summer.

I do half an hour on the bike with a fair bit of resistance keeping up around 80rpm - covering about 15 kilometres. I then do ab crunches, back presses, bicep curls, seated chest press and leg pres (my specialty for big skiing thighs - 320kg/710lbs 4 sets of 50 reps) then another 1/2 hour on the cross trainer machine, again with a fair stack of resistance keeping the RPM up.

Best of luck - let us know what works for you.
post #3 of 7
There is a more effective "transfer of training" with closed chain exercise, than with open chain Your best bets are squats, lunges, dead lifts and leg presses. In most cases, free weights work better than machines.
Think "integrated training." One set of squats with resistance, one set on a balance board, then one plometric squat jump.
Have fun!
post #4 of 7
Lisamarie has always been our expert in this area and I think has given great advice.

I would say jump on a bike or spin five days a week. Find a "fit ball and do anything to create core strength.

While rehabbing my knee I've had quite a few conversations with the experts at the Boulder Center for Sports Medicine. They gave me two great exercises. One is hard to describe, however, think of it this way. Stand at a table on one foot While balanced on your right leg, pick up any object with your right hand and put it on the floor outside and to the left of your left foot. Try to do this via flexion of the right leg as opposed to bending a great deal at the waist. Put ten objects on the floor then pick them up and put them back on the table.

I also put a fitball behind my back, wedge it against a wall, and squat till my femur is at a 45 degree angle to the floor. While doing this I squeeze a ball between my knees trying to keep it from falling to the floor. I do three sets of this for 2 minutes. The idea is that skiing is to a large degree an isometric endeavor.

A box a plyometrics is a standard. My PT guy simply mandates I land on and off the box in a somewhat flexed crouch.

Nothing beats squats for leg strength and core strength.

My $02.00
post #5 of 7
Interesting exercises

[ September 18, 2003, 10:52 AM: Message edited by: Scalce ]
post #6 of 7
This thread will give you a whole bunch of ideas:
post #7 of 7
I think LM's response addresses the 3 primary areas that I try to exercise; strength, core stability & explosive impact. I cycle (road & mtb) all year round so that covers my endurance stamina.

I just recently transitioned from cycling specific strength training to more ski specific training. I am always surprised how sore my body gets when I make this transition even though I am only using very light weights. Last year I tried to do too much too early and I herniated a disc. That pretty much blew me out for a good season of skiing. I am progessing much more gradually this year.

I did a lot long endurance bicycle rides last year and almost no training that involved impact to the spine. I was eventually able to ski aggressively on our family spring break ski vacation. I was definitely lacking the agility, power and speed that previous years of power lifting and plyometrics had given me during the ski season.

I try to work on a 6 week cycle. After 6 weeks of following a routine weekly schedule of training, I change it up. It reduces physical and mental burnout.

I am definitely looking forward to a good ski season. I hope the weather provides.
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