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My Workout

post #1 of 5
Thread Starter 
Many have been asking for thoughts on workouts for skiing and I presume general health. I have a two-part system, which includes 45-minutes to 1-hour of cardio (usually an aerobic set based on martial arts moves) and a 1-hour gym/strength workout. Each workout starts and ends with a good total body stretch and warm-up, which last a few minutes. I workout 6 days per week and take one day off each week.

Here is my gym workout (all weighted exercises are weighted to failure at about 8 reps):

Pushups:
Round one - 30 decline pushups or to exhaustion
Round two - 30 super wide pushups – 46” minimum thumb to thumb or to exhaustion
Round three - standard bench press

Back Rows
T-Bar bench (this is an incline bench on which you lay and pull a weighted T-Bar, or substitute a seated row machine)
Round one - T-Bar wide hand position
Round two - T-Bar narrow/low position
Round three – lawnmower (pull a dumbbell from foot up to hip like starting a lawnmower)

Overhead Press
Round one same - military press (machine or dumbbell)
Round two same - swimmer’s press (start at bottom of biceps curl position and then raise to military press with a twisting motion to invert hands)
Round three same - shoulder fly (machine or dumbbell)

Biceps Curls
Round one - preacher curl dumbbell or E-Z curl bar
Round two - seated biceps curl
Round three - seated wide biceps curl

Triceps
Round one – one arm back scratch
Round two - decline bench press ups using dumbbells or bar or E-Z curl bar (lay on back with head near floor, feet up and press weight upward to just above your forehead)
Round three - standard dips to exhaustion followed by chair dips to exhaustion

Pull-ups (back of hand towards face)
Round one - standard pull-ups
Round two - standard wide grip pull-ups
Round three - cable lat pull downs to chest (do not pull down to back of neck!!!)

Lunges
Round one - standard or dumbbell lunges - 4 lunges turn 4 lunges with 5 sets (use a comfortable weight)
Round two - lunge/squats (lunge/5 squats, lunge/5 squats, lunge/5 squats, lunge turn lunge/5 squats, lunge/5 squats, and lunge/5 squats for 5 sets)
Round three - 30 narrow squats, 30 medium squats, 30 wide squats

Special Round

Upright row (stand with dumbbells at sides, pull both hands up to just below chin)
Calve raises - dumbbells or calve machine – 20 each side
Forearm blast use dumbbells (15 to 20 each side of forearm) or a dowel and rope to wind a weight both forward and backward
Lower back extensions using low-back bench – 30 with one second hold at the top
Max pushups (no rest) (50 minimum)
Max squats two-minute time limit (120 minimum) (this is the time to have your heart attack)

I perform all exercises from Round One in order then move on to Round Two and so on.

Thoughts: wear a heart rate monitor and keep your heart rate in or above your target zone to maximize you aerobic benefit while still gaining as much strength and/or bulk as you wish.

My aerobic set is hard to explain but it includes:

Round One - power yoga – plank, push-up, up-dog, down-dog, swing leg to runners pose, crescent, warrior 2 repeat 6 sets

Round Two – 30 knee ups, 30 knee outs, and 30 knee crosses repeat 3 sets

Round Three – 30 running lunge, 30 seconds of running in place, 30 fast jumping jacks repeat 3 sets

Round Four – 30 seconds of X work (place an x on the floor and step into a different box each time you step), fast feet (running in place as fast as possible 5 seconds in each box of the x for 30 seconds), cross hops (diagonally on the x for 30 seconds) repeat 3 sets

Round Five – rear foot front kicks right then left 30 seconds each, knee-ups right then left 30 seconds, side kicks right then left 30 seconds three sets

Round Six – cross/jab right foot forward then left foot forward 30 each side, hook/hook/upper cut/ upper cut right foot forward then left foot forward 30 each side, body punches right foot forward then left foot forward 30 seconds each side

200 to 400 varied abs crunches

I sometimes add an additional 45 minutes of stair stepper to the cardio days. I keep my heart rate at about 80% of my max heart rate during cardio exercise and use heart rate to pace my routines. I change my exercises every 90 to 180 days to keep the muscles guessing and in optimum condition.

If you are interested in these exercises I found this routine on a dvd/vhs at www.beachbody.com/maddog under Power 90 (l like this routine and it gave me the opportunity to not have to make up a new routine at the end of my last workout regime). At my next exercise change up I will probably go back to more standing dummy work for my cardio (actual kicking and punching on a standing water filled martial arts dummy), but the exercises will be similar to what I am doing now. If you are interested let me know and I will post my new routine (note it might be more than 60 days away).

Mark
post #2 of 5
Quote:
Originally posted by Maddog1959:
Many have been asking for thoughts on workouts for skiing and I presume general health. I have a two-part system, which includes 45-minutes to 1-hour of cardio (usually an aerobic set based on martial arts moves) and a 1-hour gym/strength workout. Each workout starts and ends with a good total body stretch and warm-up, which last a few minutes. I workout 6 days per week and take one day off each week.
Lee Harvey, yoooou are a mad man! The handle fits. How long have you been doing this?

I use dumbbells almost exclusively when weights are involved. I could probably do same with some of your exercises. I'm definitely inspired to snag some exercises here. Thanks for the post.

That routine is rippin'! Good stuff!
post #3 of 5
Thread Starter 
Damato, on further review it looks like I do both workouts each day. Not so, I alternate days on the workouts so I have at least a full day of rest before I repeat the strenght days. I hope that clarifies what I do. The day of rest each week and between strength workouts is MANDATORY. But I feel free to add cardio work if I have a high energy day.

All of my workouts are based on dumbbell work. I usually modify the workout to add some machine weights because it lets me add weight without the need for a spotter - I am a spotter free kind of guy. For dumbbell workouts make sure you keep one foot about 12 to 18" in front of the other to reduce low back stress and use good to perfect form.

I have been doing this workout for less than 90 days (I know because I keep a workout schedule and I plan my new workout at the end of each 90 days) but I am not sure exactly how many days. It is about time for me to prepare a new workout regime or go on line and find something new (that is dependant on my level of interest).

Thoughts - start any new routine slowly and work into the workout for about a week before really hammering it. Also, take a rest week or two every 3 or 4 months where you alternate into a more relaxed yoga, power yoga, or stretching based workout for a week or so. That will let your muscles fully heal up before getting back into serious workouts.

If you want cut thighs, ripped abs, and a slender defined look this workout will give it to you. Just keep your heart rate up during the strenght work, drink lots of water and eat right. For skiing I have gone heavy on the squats and lunges so it should really help. Note this is a workout based on the beachbody power 90 model but it has been substancially changed to meet my needs.

Mark
post #4 of 5
I have an unbelievable leg workout that will keep you sore for days until you get used to it. Too lazy to write it all out now. Ask me later.
post #5 of 5
Lifecycle twice a week, one hour. Intensity level depends on how I feel. Sometimes I'll "spin" through much of it; sometimes it's high rpm's in big gears. For the occassional change, I'll "slog" (slow jog) for 45 minutes or so.
Leg press, hamstring curl, calf raise: once a week.
Crunches three times a week x couple hundred reps.
The rest is upper body weight work. "Back day" includes deadlifts or lower back extensions, aimed at "core" strengthening.
A weekend day usually includes a little rollerblading. While this does not translate to ski turns, it has done wonders for my fore/aft balance. (The first time you "get back" on these things and find your ass on the asphalt is enough to get you paying attention to staying in front. Also incredibly effective for getting to the smaller muscles in the hips and strengthening the ankles.)

[ October 21, 2003, 10:56 AM: Message edited by: ryan ]
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