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Strength and conditioning for skiing - Page 3

post #61 of 87
Quote:
Originally Posted by Racer256 View Post
Couple thoughts...

#1 Not much here on roller blades / hockey.

#2 Try this. Instead of hitting the lazy boy when watching the tube, try sitting on the Bosu ball. Good Stuff.

#3. Ditto for the balance board. Want an added challange? Toss a tennis ball off the wall above the TV. Alternate hands. Throwing with your off hand is a silly challenge! I you are a racer, try dropping into a tuck and holding it for 60 seconds on the balance board.
post #62 of 87
Stumbled across this thread and was stoked to see so many doing CrossFit.

I got into earlier this year, taking a few orientation classes at OPT in Calgary mainly to learn the olympic lifts. I've been doing a Starting Strength 3x5 strength routine 3x a week and doing two semi random metcons on top of that (based around what I can get away with at my gym).

I'm wondering if anyone knows whether Eva T changes programming in the fall with the season coming up? I know following the mainsite WODs will be awesome prep (I eventually plan to just do 4/5 WODs a week) but am just curious.

One of the problems I have now is that since I moved away from Calgary, the gyms in town don't cut it equipment wise. The University gym has a lifting platform but no bumpers (duh). The Gold's claims to be getting a platform/bumpers but we will see. Bad timing as I was really enjoying learning the lifts and now I have been restricted to 80% BW cleans since I'm scared for my back to try and let more than that back down to the hang and no jerks as I'm scared of losing the weight or crushing myself trying to bring it down lightly. Also no KB's, wallballs etc, so I am subbing a lot of stuff, not ideal but it works. For some reason they have C2 rowers thankfully.

Anyways I'll echo what everyone is saying in here, CrossFit/compound strength lifting in low reps/olympic lifting is awesome training for skiing. Forget isolation bodybuilder 15 rep routines, forget weight machines, forget exclusively training bike/run LSD. Even if you don't want to do CF, at least do heavy barbell back squats a few times a week (with proper form-- critical, so buy Mark Rippetoe's book Starting Strength on Amazon, best money I've spent).

Well that was a bit of ramble, just got excited reading the thread I guess.
post #63 of 87
what's Eva T?
post #64 of 87

My plan for this year

I plan to remain totally out of shape. If I make it to a biggish hill, I plan to show up at the lift line dizzy and panting for breath after every run. That way it will be much more satisfying when I find myself exhausted at the end of a long day on the slopes.

Of course if I could afford a ski vacation and didn't want to spend day 3 laid up in the lodge unable to move my legs, I might think otherwise.
post #65 of 87
Quote:
Originally Posted by Paul Jones View Post
what's Eva T?
http://skievat.blogspot.com/
post #66 of 87
Thread Starter 
Thanks for all of the responses guys and gals. Made me reconsider my leg workout routine. I have since changed my leg routine to:

*5 x barbell squats (215 x 10 reps, always trying to improve form)
*4 x calve raises
*4 x one legged dead lifts (love this! can really feel it in the hams the next day)
*3 x single leg body weight squats (on the smith machine with going down as far as possible....I leave my unused leg behind me and go all the way until that knee hits the floor....very strenuous)
3 x lunges (I alternate days between hanging dumbell and barbell on back....usually do this low weight, high rep)

On non leg days (i.e. upper body and cardio days) I stand on the bosu ball with one leg for 1- 1/2 minutes, 3 times per side. I can really feel this in the bottom of my feet, something that always gets cramped up when I ski, so I think this will be a good exercise for that and stability.

Starting to hit the bike and treadmill more as well. I also am doing back extentions and knee/side hip raises on the parallel bars on a daily basis.

Thoughts?
post #67 of 87

squats until your knee hits the floor= more skiing for your orthopod and noe for you

"3 x single leg body weight squats (on the smith machine with going down as far as possible....I leave my unused leg behind me and go all the way until that knee hits the floor....very strenuous)
post #68 of 87
Yeah, I used to do one legged squats butt to the floor, like my Uncle showed me, until I learned when I got into actual organized physical activities that bending your knee past 90 degrees with weight on it was a no-no.
post #69 of 87
Quote:
Originally Posted by Ghost View Post
Yeah, I used to do one legged squats butt to the floor, like my Uncle showed me, until I learned when I got into actual organized physical activities that bending your knee past 90 degrees with weight on it was a no-no.
Actually ,not going past 90 is were the problems usually occur.
One legged squats or 'Pistols' as there called are a great exercise when done properly
post #70 of 87
Thread Starter 
Quote:
Originally Posted by Ghost View Post
Yeah, I used to do one legged squats butt to the floor, like my Uncle showed me, until I learned when I got into actual organized physical activities that bending your knee past 90 degrees with weight on it was a no-no.

I wasn't going past 90 degrees and there was no weight on the smith machine, just used the bar as a guide.

For example, when I was on my left leg, my right thigh would be parallel with my lower leg extened back. Since my right thigh is the same length as my left, my right would hit the ground preventing me from going past 90 degrees.
post #71 of 87
Don't use the smith machine as a guide when doing pistols (one legged squats) because:

#1) You are artificially interfering with the natural path your body wants to take in a squat position
#2) You are removing the balance aspect by leaning against the bar

Here's a pretty good example of a pistol http://www.youtube.com/watch?v=TWQnII4nt7M (ignore the kettlebells). Focus on keeping the knee of the leg you are squatting on out and over your toes (don't let it fall inward). If you can't manage one at full depth just work up to it by not going ass to grass or by using a box (progressively lower).

Regarding your workout, in my view, as a novice (decent benchmark of novice in weight training is until you can barbell back squat 1.5X your bodyweight with good form) there is no point in doing a BB style split routine (upper/body splits). You will get more bang for your buck and spend less time in the gym doing a full body strength routine such as Mark Rippetoe's Starting Strength (buy the book from Amazon if you are interested, awesome information on strength training).

Workout A: Squat, benchpress, deadlift
Workout B: Squat, overhead press, power-clean (or bent-over row if you aren't comfortable with power-clean technique).

3 days a week, alternating (e.g. week one A-B-A, week 2 B-A-B). Each exercise is 3 sets of 5 reps other than deadlift is 1 set of 5 reps with the same working weight each time. You increase the weight 5lbs each day. If you cannot make all 3x5 reps you repeat the same weight the next time. If you fail 3 times in a row you deload the weight by ~20% and work back up 5lbs at a time. All exercises are done with a barbell/free weight (no smith), of course bench can be subbed for dumbbells if you do not have a spotter.

Doing a program like that you will have massive strength gains, observable goals/progress and not spend as much time in the gym doing a ton of exercises that are not really doing much for your body.

As for the bosu ball stuff, I personally don't believe it has any skill transference to skiing and I think it's dangerous for your ankles/knees. I did a bunch of it before last sesaon and did not feel it helped at all compared to strength training which made a huge difference.

Re: 90 degree knee squat thing, that is a myth. Your knees are in a more dangerous position if you stop at 90 degrees (which is not a parallel squat, parallel means the crease of your hip drops below your knees, not the angle of your leg) because you are producing a strong shearing force on the knee when you stop the weight, versus the natural position bottom position of a squat where the strong hips/hamstrings/glutes take the weight. The thing to be careful with your knees in any type of squat is that they are tracking over your toes properly and not caving inward. Also equally important in a barbell squat is making sure the weight stays over your midfoot/heels. If you get up on your toes (leaning forward) you will transfer the weight from your hips/posterior chain to your knees. This incorrect form is what causes the "squats below parallel are bad for your knees" thing. This is another reason why I believe smith machine squats are a bad idea, it's impossible to correctly position the weight over your midfoot/heels (midline stabilization).. I've been squatting ass to grass for about a year now and my knees feel stronger than ever.
post #72 of 87
Quote:
Originally Posted by gramboh View Post
Here's a pretty good example of a pistol http://www.youtube.com/watch?v=TWQnII4nt7M (ignore the kettlebells). Focus on keeping the knee of the leg you are squatting on out and over your toes (don't let it fall inward). If you can't manage one at full depth just work up to it by not going ass to grass or by using a box (progressively lower).

.
http://www.liftkettlebells.com/Deskt...=30&portalId=0
Here is a video of Steve Cotter doing pistols.
Somewhere on youtube you can find a video of him doing 'jumping pistols'.
He stands next to a table 4' high and repeatedly jumps up onto and off of the table while in a one legged squat.
I had the opportunity to see him do this at a KB clinic last year.
I saw him
post #73 of 87

Crossfit for all

It's great to see that so many people are using CF as their training program. It's truly amazing and everyone should be doing it.
loboskis, here in Omaha, NE we do the usual 3-1 ratio of work and rest, but our coaches (Ricky Frausto and Joe Westerlin) pick their own work outs for us and not the main site WOD. I love it and can't get enough. Crossfit+Skiing=a satified life
post #74 of 87
Quote:
Originally Posted by loboskis View Post
http://www.liftkettlebells.com/Deskt...=30&portalId=0
Here is a video of Steve Cotter doing pistols.
Somewhere on youtube you can find a video of him doing 'jumping pistols'.
He stands next to a table 4' high and repeatedly jumps up onto and off of the table while in a one legged squat.
I had the opportunity to see him do this at a KB clinic last year.
I saw him
I've seen that vid with the jumping pistols, absolute insanity, very impressive.

Unrelated vid that blows me away (@185lbs BW): http://media.crossfit.com/cf-video/C...shKingKong.wmv

The way he just steps up to the 455lbs deadlift and rips it instantly after doing the HSPU's blows me away. I'd like to be able to pull 455 for a single sometime in the next year or so (@200lbs BW)
post #75 of 87
Quote:
Originally Posted by gramboh View Post
I've seen that vid with the jumping pistols, absolute insanity, very impressive.

Unrelated vid that blows me away (@185lbs BW): http://media.crossfit.com/cf-video/C...shKingKong.wmv

The way he just steps up to the 455lbs deadlift and rips it instantly after doing the HSPU's blows me away. I'd like to be able to pull 455 for a single sometime in the next year or so (@200lbs BW)
I saw that this morning ,WOW is the only thing I can say.
And at 185 lbs ,WOW
post #76 of 87
I deadlifted 110# today (5x10)
post #77 of 87
Quote:
Originally Posted by Paul Jones View Post
I deadlifted 110# today (5x10)
Paul ,
Thats great.Keep greasing the groove & you'll start to see that weight go up.
You still working on your own?
I saw Jason & Nicki in NJ a few weeks ago.
post #78 of 87
Quote:
Originally Posted by loboskis View Post
Paul ,
Thats great.Keep greasing the groove & you'll start to see that weight go up.
You still working on your own?
I saw Jason & Nicki in NJ a few weeks ago.
I am, but very close to jumping in. I just can't get there enough to make a monthly membership worthwhile. He has a 12 visit plan that I will try.

In some ways my conditioning is improving. Mostly I am bulking up It's exciting to see things start to come together.

I owe you a thanks for turning me on to this program. Time to step up to the next level.

bz
post #79 of 87
Thread Starter 
Quote:
Originally Posted by loboskis View Post
http://www.liftkettlebells.com/Deskt...=30&portalId=0
Here is a video of Steve Cotter doing pistols.
Somewhere on youtube you can find a video of him doing 'jumping pistols'.
He stands next to a table 4' high and repeatedly jumps up onto and off of the table while in a one legged squat.
I had the opportunity to see him do this at a KB clinic last year.
I saw him
I tried pistols....I failed miserably. I can't believe that guy can do them like that....somewhere I'll never be.

Hit the legs again on Tuesday:

*Started with 5 minute run
*5 x barbell squats (215 x 10 reps, always trying to improve form)
*4 x calve raises (this time with 185 lb barbell on back...thinking this might contribute something towards stability training....put two 25 lb plates on the ground under my toes...thoughts on this)
*4 x one legged dead lifts
*3 x single leg squats (I have alot of trouble with these and get very frustrated.....I put a 20 lb preset bar on my back and it was very difficult for me)
*3 x lunges (used 40 lb dumbells)
*Finished with 10 minutes on the eliptical (high intensity)

I feel like I'm getting a fantastic workout. Everyone has a different opinion in this thread so I'm still trying to sort out what I like and what I don't.
post #80 of 87
A couple things on weights

I like em ... but I don't think they are enough by themselves. Static strength is important but only one aspect - you need dynamic and explosive strength too. So it depends how you lift and balance moves are critical to your development as well. Some kind of plyo really helps with skiing moves.

Calf raises - you can build them up to really incredible weights fairly quickly. To me, they made a huge difference in stability also. Everyone knows about squats and they are a great whole body exercise, but don't forget calves!

Flexibility and cardio - don't forget these two also for injury prevention and stamina.

Form - again injury prevention, it's critical particularly when you're going heavy.

Doing the whole timed workout thing definitely helps and it goes along with the power factor concept I read about years ago. Power was defined as work/time I think. But anyway timing yourself has multiple benefits for cardio capacity as well as overall muscular development and stamina.

Training all these aspects takes time ultimately so doing multiple synergystic exercises (calf raise squats or deads e.g.) can help with this and also create a cardio aspect as well.
post #81 of 87
Thread Starter 
What are some good plyometric exercises for skiing?
post #82 of 87
post #83 of 87
post #84 of 87
post #85 of 87
Monday (Chest) - Bench press (inclined, declined, flat), flys + 15 minutes in the tanning bed.

Tuesday (Biceps) - Preacher curls, hammer curls, close grip chinups + back and eyebrow waxing.

Wednesday (Legs) - 10 minutes on the stationary bike + 15 minutes in the tanning bed.

Thursday (Chest) - See Monday.

Friday (day off) - Heineken and Jager Bombs.

Saturday (Chest) - See Monday.

Sunday (football) - WOOOOOOOOOOOOOO.
post #86 of 87
Quote:
Originally Posted by Barnstormer View Post
Monday (Chest) - Bench press (inclined, declined, flat), flys + 15 minutes in the tanning bed.

Tuesday (Biceps) - Preacher curls, hammer curls, close grip chinups + back and eyebrow waxing.

Wednesday (Legs) - 10 minutes on the stationary bike + 15 minutes in the tanning bed.

Thursday (Chest) - See Monday.

Friday (day off) - Heineken and Jager Bombs.

Saturday (Chest) - See Monday.

Sunday (football) - WOOOOOOOOOOOOOO.
Dude,your not benching nearly enough
post #87 of 87
Thread Starter 
Quote:
Originally Posted by Barnstormer View Post
Monday (Chest) - Bench press (inclined, declined, flat), flys + 15 minutes in the tanning bed.

Tuesday (Biceps) - Preacher curls, hammer curls, close grip chinups + back and eyebrow waxing.

Wednesday (Legs) - 10 minutes on the stationary bike + 15 minutes in the tanning bed.

Thursday (Chest) - See Monday.

Friday (day off) - Heineken and Jager Bombs.

Saturday (Chest) - See Monday.

Sunday (football) - WOOOOOOOOOOOOOO.

Not now chief...I'm inthe fckin zone.
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