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Modify my workout for ski season!

post #1 of 8
Thread Starter 
Hello I am in pretty good shape and only stepping it up through the ski season. I spend about 2 hours in the gym 6 days a week. In addition to starting a core conditioning class I wanted to change the actual "direction" of my leg workouts as far as reps and sets go. First lets talk squats....right now I can pull off 185 at 10 reps...barely lol...if i focused i could get it up to 225 at 10 reps by jan but is that really benificial going high weight at 10 reps..what is the opitmal number of reps/sets for a skier? I dont understand the whole balancing quads/hamstrings thing either (the hamstring is the back of your thigh right lol)

leg curls i am at 130 at 10 reps...the opposite of the curl (extensions?) 130 as well.
i am starting lunges but i am too embarressed to talk about those numbers but a number of reps per leg would be nice lol

thanks!! hope you all dont feel dumber after reading this
post #2 of 8
Kudos to you for stepping things up before ski season.While squats leg curls and lunges are great for legs you need to spice up this workout even more.There are a few of us on this board that strongly advocate this http://crossfit.com/ and then some that like this as well http://www.beachbody.com/product/fit...g RFQodISL0yw. Either of these may change your mind about traditional gym workouts!

post #3 of 8
As tcarey says ,definitely check out crossfit.
As far as your squats are concerned,If your barely getting multiple reps at 185,I'd have you go lighter first. Make sure your form is perfect & your going to full depth.Your hip crease must be below the top of your knee. When you are consistently able to do that with multiple reps ,then and only then should you start going heavy.
For skiing prep I love using Tabata Squats. Go to this link and scroll down to tabata squat ,there are 2 clips of how to do them .
just body weight,but very effective for ski prep
post #4 of 8
Correct me if I am wrong here. Crossfit cuts down on the rest time between sets. Typically you will see 3 exercizes that the athletes rotate through, several times. It is common to time the entire workout for future referrence.

So, one thing I learned from Crossfit is to go from exercize to exercize with very little rest. In most gyms there are a lot of guys standing around and heavy lifting mixed in. Crossfit you move and a big part of the workout is the cumulative effect of work. It's a killer and it make you "suck air". It makes you fall down from fatigue at the end of the timed session - training effect.

One goal, it seems, is to broaden the effective training of a muscle. Secondary muscles come into play to add to the diversity of the training. Cardio conditioning is a part of weights and exercizes. In other words, cardio is not just running or rowing, it's the work out in its entirety. Running and rowing are part of the program as well.

Would you say that's true?
post #5 of 8
Hey Paul,
What you said is true-sometimes 4 or 5 excersise though not always for time, but maybe number of rounds or repititions.We also have days that are purely strength days with very low reps and max effort.We also work on skills for Olympic lifting and gymnastic skills.Rowing and running are also part of it.

I am out the door right now to go to my affiliate! 3-2-1-go......


post #6 of 8
regardless I would work in some core strengthening and balance exercises. When I say core I mean the band of muscles from your chest down to your upper thighs.

Tony calls is "synergistic exercise" when you do multiple movements to get the heart rate up and work your core and upper/middle/lower muscle groups. A lot of these involve core and improve overall balance.

Examples of core exercises include
Y press,
squat overhead,
deadlift with variations holding dumbells and dead lifts, also deadlift toe raise
weighted lunges
lunge, curl and press

Along those lines, stability and balance exercises focus on proprioceptors - nerve endings that sense and contract. So you make little adjustments as you are actively trying to balance yourself. E.g - bosu squats or hops, situps on stability ball, towel hops etc

P90x has dozens of these btw ... just scratching the surface

Here's a pointer to some ski related yoga also - helps with balanced development and injury prevention/stretching.
post #7 of 8
CrossFit has multiple styles of workout, the multiple exercises with little rest is known as metabolic conditioning (metcon) workouts. The idea is lower weight, high reps and high intensity. There are also strength workouts such as say 5 sets of 3 squats with maximum load. For those type of workouts you are resting 3-5+ minutes between sets, as the goal is building strength which is not the same as metcon, you want your HR to return down (not to resting, you don't want to be "cold") before the next heavy set.

To the OP, I think heavy squats are awesome for skiing. Personally, I prefer lower reps and heavier weight. Generally, 5-6 reps is viewed as best for building strength. 10+ is better for building muscle mass/looks (bodybuilding). I recommend against leg extensions, they produce a prying force on the knee joint and the strength you build in them has little transference other than for doing more leg extensions. Heavy squats and deadlifts are all you need for leg strength exercises (mix it up with one legged squats aka pistols, front squats etc).

I highly recommend CrossFit.
post #8 of 8
Once again listen to these guys and try Crossfit. If you want to get to 225x10 do CF religiously and don't question the methods. This stuff works and will get you into the best shape of your life.
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