Originally Posted by Yury
no, i don't
i don't lift FOR skiing, my lifting has different goals. i was just thinking how to make these 2 sports not to interfere, if my lifting helps my skiing (which i doubt) that's a bonus.
Lots of weight lifting (walking lunges, step ups to balance on one leg, weight lifting on a BOSU) has a balance component while resisting a load--very applicable to skiing.
Deep squats and lunges (and adductor machines) can all increase range of motion--very applicable to skiing, especially as you age and hip flexibility becomes a limiting factor.
The main (and somewhat unique) muscular demands of skiing are eccentric (the lowering phase of the squat rather than the lifting back up phase.) Eccentric lifts seem to have a strong crossover to help skiing.
Lifting to strengthen muscles to avoid common muscle imbalances (i.e. hamstring lifts) probably reduces serious injury, as muscle imbalance is a contributing factor in ACL tears, and plyometrics have been shown in large studies to sharply reduce the risk of ACL tears in athletes
Skiing bumps or racing has high anaerobic threshold requirements. (One or two minutes, all out.) A specifically designed lifting (or, more likely, plyometric jumping) program can increase your anaerobic threshold.
Particularly power exercises--Olympic lifts, if you can do them safely, and weighted jumps--help in power demands (jump those legs with their heavy boots and skis over to here for a pivot entry turn.)
It also depends on what kind of skiing you do. As you go from a 60 degree inclination turn (resisting 2 Gs of force) to an extreme WC racer type 70 degree inclination turn (almost 3 Gs resisted) muscle strength demands become serious. (If you weigh 180 pounds, you're resisting 540 pounds, with about 80% of the demand on your outside leg.
Beyond that, it's no accident that over the last 5 years, the (NBC?) multi-sport athlete challenge competition has usually had the skier (not NFL star, although I guess now Jeremy Bloom may move into the NFL category) win or finish second. Top level ski racing demands extraordinary athletic conditioning, including fairly extreme weight lifting.
That said, getting back to your question:
1. If you lift 5 days a week (!) you probably have some handle on how much your body tolerates, to avoid overtraining. (Or maybe not. Maybe you're just a weight training junkie and you've hit a plateau. I don't know. I can't conceive of lifting five times in a week. I do one heavy leg workout with weights and it takes about a week to recover, during which time I'll do one medium plyometrics--jump training--workout.)
2. Skiing, for me, counts as a light or a medium day of exercise for purposes of overtraining/recovery. By contrast, weight lifting in the gym is always a heavy day. An hour of plyometrics is a medium.
3. I schedule my workouts so I have at least one (and usually at least 3) days after a heavy leg workout before I go skiing. I usually postpone my leg workouts so that I have one day recovery after skiing before the workout.