Originally Posted by HeluvaSkier
I do a pretty big leg work out for skiing. Squats are the #1 exercise.
Here it is:
Squats: 5 sets; 8 - 10 reps each (full rage of motion on all of them... not the cheap squats that you see people that can't squat doing)
(1 light, 135)
(2 heavy 315+)
Leg Press: 3 Sets; 10 Reps each
Leg Extensions: 3 Sets; 10 Reps each
(hold extended for 1 minute, then w/o setting the stack down rep it 10 times... more than 10 plates on the machine can hurt your knees)
Leg Curls: 3 Sets; 10 Reps each
Calf Raise: 3 Sets; 15-20+ Reps
(Leg press machine)
When I am done I run all of the stairs in our arena on campus... sometimes twice. If I can still walk I do a 1 lap cool down around our track (slightly less than 1/4 mile).
So the answer is yes, do squats.
You're wasting you time with all of that leg work in a single day. My strength coach in college had this workout for legs, only once a week, for our football team:
Squats: 5 work sets, 3 - 6 reps, at least 60 seconds between sets
Deadlifts: same as above
Squats: 3 work sets, 12 - 15 reps
lunges or single leg leg press: 3 work sets, 15 - 20 reps
Leg extensions, 3 work sets, 15 - 20 reps
If you're legs aren't dead after your work sets on squats and deads, you're not going heavy enough. All of that leg work you do in a single day is going to lead to patellar tendonitis, which is NO fun, or worse. If one leg day isn't enough, do plyometrics no fewer than 3 days after leg day, with no fewer than 3 days rest between you're next weight day.