Ski Club 2.0 Home
Snow Reports
FAQFAQ

Mail for help.Help!!

Log in to snowHeads to make it MUCH better! Registration's totally free, of course, and makes snowHeads easier to use and to understand, gives better searching, filtering etc. as well as access to 'members only' forums, discounts and deals that U don't even know exist as a 'guest' user. (btw. 50,000+ snowHeads already know all this, making snowHeads the biggest, most active community of snow-heads in the UK, so you'll be in good company)..... When you register, you get our free weekly(-ish) snow report by email. It's rather good and not made up by tourist offices (or people that love the tourist office and want to marry it either)... We don't share your email address with anyone and we never send out any of those cheesy 'message from our partners' emails either. Anyway, snowHeads really is MUCH better when you're logged in - not least because you get to post your own messages complaining about things that annoy you like perhaps this banner which, incidentally, disappears when you log in :-)
Username:-
 Password:
Remember me:
durr, I forgot...
Or: Register
(to be a proper snow-head, all official-like!)

Stockys Fitness workouts

 Poster: A snowHead
Poster: A snowHead
Hey all

Now that we are heading into the final throes of the season I was wondering if I could get a bit of feedback from the people who requested copies of my ski workouts (you know who you are). As you can understand, the more feedback I get on them the better I can make them. I have already developed a few new exercises that I will be incorporating into the workouts for next season but I would also like to hear about how you guys found the workouts, what you liked/disliked, found easy/hard etc.

I would be grateful if you could PM me with your feedback, good or bad, plus any other info you deem relevant.

Thanks in advance. snowHead
ski holidays     
 Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
stocky, I've just spotted your location Shocked What have you done Puzzled

My workout was FANTASTIC, thankyou Toofy Grin but I will get round to emailing you shortly snowHead
latest report     
 Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
stocky, Firstly, many thanks for letting me have a copy of the workout. Much appreciated and you put a lot of work into it.

However, neither I, nor the gym I go to, had sufficient balls - or indeed semi balls - to enable me to have a proper go.

If you'd only let me know the number and size my balls, I could have had a decent fist of it.

I'm sure it was a worthwhile effort for those suitably endowed both with balls of sufficient numbers and sizes, but I felt a little inadequate Embarassed

Are there circuits available for those of us with this problem? I hope so, as I need to vary my regime.

Yours apologetically

Marc
snow report     
 You need to Login to know who's really who.
You need to Login to know who's really who.
Mosha Marc, Laughing Laughing oh dear, your comments there had me back to my days working in urology theatres Embarassed But this is a family site............... Embarassed
latest report     
 Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
Hi Stocky
Are copies of your workout still available to those who missed it? I am always looking for ways to improve fitness with skiing in mind

Thanks
snow report     
 You'll need to Register first of course.
You'll need to Register first of course.
stocky, I'm afraid that I've even less balls than Mosha Marc Embarassed Laughing
ski holidays     
 Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
Mosha Marc, To do the bare bones of the workout you only needed 1 BOSU and 1 Ball (55cm if under 5'10", 65cm if over 5'10"). Methinks you doth protest too much (you lazy so and so wink ) Funny though Laughing

geri, I blew my knee teaching a Body Combat class a few days before going to Courchevel on my BASI course. Strained my ACL and MCL. The swelling has finally gone down and my rehab has now started. Unfortunately it is a very tedious and boring process but listening to heavy rock and rap music helps considerably. Madeye-Smiley Have now rebooked on to the first December course. Only 8 months to wait Mad

Swansea Jack, if you PM me your email addy I will pop a copy in the mail to you.

Michelle, Toofy Grin
snow report     
 After all it is free Go on u know u want to!
After all it is free Go on u know u want to!
stocky, sorry, I had a similar problem in a lack of balls/bosu ...... my gym was very small and had none - & I know I wouldn't work out at the gym and then go home and do my balls/bosu Sad . But I found some of the other exercies very useful especially your advice on interval training. Thank you! Very Happy
ski holidays     
 You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
stocky, VERY interested in knee ligament rehab-safe workouts if you have anything specific.
latest report     
 Ski the Net with snowHeads
Ski the Net with snowHeads
comprex, A lot of the rehab protocols are injury/ligament specific so if you let me know which type of injury I will be able to give you a better idea of what to do.
snow report     
 snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
Here is the reason I am sat here and not out on the snow right now.

Swollen right knee


Knee ligaments

As the signature says....................INJURIES SUCK!!!!!!!! Mad
latest report     
 And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
stocky, Ill swap you a leg - I did my right side knee - 70% pissibility ACL but awaiting scan!
ski holidays     
 So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
lampbus wrote:
70% pissibility


How the hell did you do that! Shocked
snow conditions     
 You know it makes sense.
You know it makes sense.
OUCH. GWS Stocky! Only just picked up that you were injured.

You sent me the workouts and they looked excellent. Only trouble was I didn't get round to buying an exercise ball, due to all sorts of things happening before and after our ski trip to France. I'm now doing my Exercise to Music qualification, and hope to get round to using them next season. Hoping to teach Body Step and Body Pump in future, but not Body Combat (maybe just as well after your experience). I'll be teaching aerobics and step pretty soon, as one of the local instructors is going on maternity leave and I am likely to have to cover some or all of her classes.

I think one of the problems with the ball is that most gyms either have one or two, or have them reserved for use in pilates and conditioning classes only. Ours certainly does. I've nowhere to store one at home, so reverted to use of BodyPump weights and more "traditional" exercises for strength work. It is difficult to recommend free weights when you can't check technique, as it can be very harmful to do it wrong, so I'm not suggesting that you have those in the workout necessarily, but there is better availability of these at gyms.

The good thing is that CV-wise I was in excellent shape both in Courchevel and Kaprun, largely down to BodyStep classes and huge amounts of cycling. Last year I was struggling to carry my skis up the steps to a gondola lift, this year no problem (I have cystic fibrosis and damaged lungs, so need to be doubly fit to do this at altitude).

Anyway, thanks for your workout ideas, and good luck with recovery from the knee problem (and BASI course).
snow report     
 Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
stocky,
I don't know who your Doctor is but I think he has the diagnosis wrong looks like a pale left knee to me.
snow report     
 Poster: A snowHead
Poster: A snowHead
Mosha Marc, well, it is a bit of a pi**er Crying or Very sad
latest report     
 Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
MCL/meniscus and it was a LOT bigger than that, looking for cardio other than swimming* that won't rotate knee (can't open a door without a brace) or subject it to going-downstairs pressure and extension.

Managing up to 10 miles on the bike trainer (with Biopace gearing, less with round).












*(I can frog kick without pain but not flutter, whip, or eggbeater. Time to become a fly specialist, what?).
ski holidays     
 Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
stocky, When I did my knee last year, I found ice packs unbelievably soothing & reduced the swelling quickly. I wrapped it in ice every time I sat down, with my foot up. Bad luck about the course - hope its better soon wink Very Happy
snow conditions     
 You need to Login to know who's really who.
You need to Login to know who's really who.
docsquid, To do the majority of the workout you only need one BOSU as other exercises can be adapted. Keep working on the ETM stuff as it is really enjoyable teaching classes. I love it. Don't discount Body Combat either, its a great class. The main reason that I got hurt was not down to the class itself but due to a change in trainers funnily enough. The ones I would normally use have a thinner sole and they were packed ready for going away so I was wearing a pair of normal running shoes. The rest as they say is history.

T Bar, Laughing rolling eyes Laughing

comprex, Will try and throw something together for you over the weekend and get it to you next week. Just a few quick questions, how long since the injury, have you had any treatment so far and if so what, do you have full passive and active range of movement or is it still restricted in either?

geri, Have spent lots of time with ice on my knee, foot elevated and wrapped in tubigrip to keep it warm. That and 600Mg Ibuprofen tablets have ensured the knee is now pretty much normal size again. Rehab is underway and I am looking forward to the time when I can resume normal activity.
ski holidays     
 Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
stocky,

I PM'd you about my regime and brought the ball. It set something off in my back though so I went through your charts and cherrypicked things that I could adapt or noted the reps. I concentrated on Core, legs and CV via running.

I had a very successful first 2 weeks and felt strong. However, I contracted the lurg which wiped me out more than I realised. I still had to train on...or so I thought, and went into my second holiday, well not fresh... The second trip was hard skiing but I suffered from the 1st day. I took this deficit into every subsequent day and skied...well, tired. Not something I had experienced before.

So, my main problem has been about balance of the workouts through an illness. In my defence, I didn't think that stopping training was an option... oh hindsight. I only had 3 weeks between 1st trip and 2nd trip and I had the lurg for pretty well much of that time.
So I think I went into the trip fatigued. Then a mad sunday blew what ever reserves I might have had..and never recovered.

I am off in 3 weeks again...after a 4 week break so I start it again this week.

I will concentrate in leg lifts, core and running

Many thanks
snow conditions     
 You'll need to Register first of course.
You'll need to Register first of course.
stocky, being as you are a Fitness Instructor and that one of your specialities is preparing ski specific exercises and sound advice for your much attentive and appreciative fellow snowheaders; can you tell me if your knee injury is directly attributable to the fact that such worthy and invaluable advice in ski specific exercises has failed to reach all the muscle groups in your trusty upper legs... Confused
snow conditions     
 Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
stocky wrote:
docsquid, To do the majority of the workout you only need one BOSU as other exercises can be adapted. Keep working on the ETM stuff as it is really enjoyable teaching classes. I love it. Don't discount Body Combat either, its a great class. The main reason that I got hurt was not down to the class itself but due to a change in trainers funnily enough. The ones I would normally use have a thinner sole and they were packed ready for going away so I was wearing a pair of normal running shoes. The rest as they say is history.


I know it only needs one BOSU ball, but getting that one at the gym usually means waiting around for ages! I like Body Combat too, it's just that most instructors I know want to teach that, but the gyms I go to can't find Step instructors because it isn't trendy any more whereas they are overwhelmed with spinning and combat and attack instructors! I happen to like step, so will concentrate on that first - I guess in future I'll move on to other things.

Sorry to hear about the trainers being the cause of the injury, but interesting - some trainers are a bit sticky on a gym floor and it bothers me that some instructors include rotation in their routines without the warning people about this - I have bad knees so am wary of rotational movements in any sport or activity! I hadn't heard of an actual injury before yours.

Hope it heals soon.
snow report     
 After all it is free Go on u know u want to!
After all it is free Go on u know u want to!
Scarlet Pimpernel wrote:
stocky, being as you are a Fitness Instructor and that one of your specialities is preparing ski specific exercises and sound advice for your much attentive and appreciative fellow snowheaders; can you tell me if your knee injury is directly attributable to the fact that such worthy and invaluable advice in ski specific exercises has failed to reach all the muscle groups in your trusty upper legs... Confused


SP, not wishing to demean Fitness Instructors, they are very good at what they do, but I am slightly more than that. I am a Personal Trainer and Sports Therapist who not only deals with the fitness and nutrition aspects of the industry but also the rehab side of things. The fact that I only strained my ACL and MCL as opposed to tearing them is attributable to the fact that my muscles are in as good condition as they are.

As a brief background for you into my workout regime, each week I teach and participate in the following classes:

4 x Body Pump Classes (1 hour each)
2 x Body Combat Classes (1 hour each)
2 x Spinning classes (1 x 1hr, 1x45min)
1 x Circuits class

In addition to this I generally also do 1 hour long workout each day varying between cardio, functional resistance, functional stability, plyometrics and ski specific workouts. These are in addition to any workouts that I do with clients. So in an average week I workout a minimum of 9 times and a maximum of 15-20 times. I consider myself in pretty good shape and it is due to this fact that my injuries were as 'minor' as they were.

So the answer to you question is 'YES' my knee injury is directly attributable to my advice, in that it prevented it from being as bad as it could have been but it wasn't the cause of said accident.

I hope that is a good enough answer for you. Smile


Last edited by After all it is free Go on u know u want to! on Tue 3-04-07 6:55; edited 1 time in total
snow conditions     
 You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
docsquid wrote:
stocky wrote:
docsquid, To do the majority of the workout you only need one BOSU as other exercises can be adapted. Keep working on the ETM stuff as it is really enjoyable teaching classes. I love it. Don't discount Body Combat either, its a great class. The main reason that I got hurt was not down to the class itself but due to a change in trainers funnily enough. The ones I would normally use have a thinner sole and they were packed ready for going away so I was wearing a pair of normal running shoes. The rest as they say is history.


I know it only needs one BOSU ball, but getting that one at the gym usually means waiting around for ages! I like Body Combat too, it's just that most instructors I know want to teach that, but the gyms I go to can't find Step instructors because it isn't trendy any more whereas they are overwhelmed with spinning and combat and attack instructors! I happen to like step, so will concentrate on that first - I guess in future I'll move on to other things.

Sorry to hear about the trainers being the cause of the injury, but interesting - some trainers are a bit sticky on a gym floor and it bothers me that some instructors include rotation in their routines without the warning people about this - I have bad knees so am wary of rotational movements in any sport or activity! I hadn't heard of an actual injury before yours.

Hope it heals soon.

Sorry docsquid my fault for grasping the wrong end of the stick with that one. I know what you mean about instructors and spins in workouts. We used to have a guy here whos step workouts were really over choreographed to the extent that he used to get at least one or two people walking out of his classes cos they just couldn't do what he wanted them to. Bad news really.

The trainer thing is a real pain though. I normally use a pair of thin soled martial arts style shoes for teaching combat classes as you don't tend to fall over them. With normal running shoes having thicker soles it is easier to do. This, in conjunction with the jumping and kicking in the combat class caused me to over rotate, twist and fall off the edge of the sole, jarring and twisting my knee in the process. Very painful I can tell you. Fortunately now the rehab is underway and going really well.
snow report     
 Ski the Net with snowHeads
Ski the Net with snowHeads
Stocky wrote
Quote:

I hope that is a good enough answer for you.


Stocky, it certainly is.. Thankyou for being gracious enough in appeasing my tiny cynical mind. I wish you a speedy recovery so you can carry on with your excellent work in working with others to enjoy to the full, their much loved snow sports. Very Happy
snow report     
 snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
Sorry for bumping this one to the top again guys but I'm a bit disappointed with the lack of response to my request for feedback from those people I sent out my workout to. Sad

All told I had over 100 requests for copies of my workout and so far I have only received feedback from 4 people. I spent a lot of time and effort setting the workouts up and after taking the time to send them out to my fellow snowHeads the least I would have expected was a 'they really helped me' or 'I found them too hard come up with something easier next time'

If any other snowHeads who used my workouts would take a moment out of their day to drop me a short message then I would be eternally grateful. If you can't be bothered then at least I know where I stand.

Thanks to those who did reply Toofy Grin . You know who you are. snowHead
ski holidays     
 And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
Hi Paul,

I got your workouts but alas my gym appears to be Bosu less, so I used your General ski workout to do some work on my legs on their machines. Unfortunately I had some knee problems caused by playing hockey, so had to back off the weights and leg exercises Sad

I resorted to simple exercises like rower, step machine, elliptical trainer etc. I found I was ok for most of the day, but my legs tended to get very tired in the last hour or so of the day, ie skiing off piste with a guide after 4pm I suddenly got cramps in my thigh and legs felt exhausted, so I need to do more for next year.

regards,

Greg
ski holidays     
 So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
kitenski, Thanks a lot for letting me know. I am in the process of designing a workout for BOSU less people to do which will acheive the same aims as my other workout so when that is sorted I will let you know. snowHead
latest report     
 You know it makes sense.
You know it makes sense.
stocky, if you still have copies of your programme I would REALLY appreciate one. I'm going to be doing a load of skiing over the summer Very Happy and need to be totally prepared with my fitness. I already go running a couple of times a week and do regular pilates classes to build core strength but it's not very focussed at the mo and I need to be more ski fit.

Thanks
ski holidays     
 Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
cheeky:monkey, if you PM me your email addy I will mail it to you tomorrow.
latest report     
 Poster: A snowHead
Poster: A snowHead
Sorry I haven't replied sooner. Skiing holidays mean I don't catch up with all the threads and Apres takes priority! Anyway. I got the programme and was keen to start. But like a lot of people I didn't realise I needed equipment. And I hate gyms with a passion. But I thought I could adapt. I have a real bike. And I went out and found a mini Bosu-like thing in TK Maxx. Then persuaded son to find the Swiss ball that he had bought (and never used, must be a family trait) and blow it up.

But then somehow I never got round to it. Husband, kids, jobs, illness, stuff etc got in the way. Oh, and sheer lazyness and lack of willpower too.

But I still have the programme, and, as they say, "Tomorrow's another day" rolling eyes (well, I don't need to start for a few months now ..... Little Angel )

Again, sorry. I bet you wonder why you bothered Embarassed . Will try harder next year.
snow conditions     
 Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
maggi, No worries, Thanks for getting back to me. snowHead


Last edited by Obviously A snowHead isn't a real person on Sat 14-04-07 7:48; edited 1 time in total
snow report     
 Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
comprex, I've picked up this thread later than most. Don't give up on swimming yet! A swimming club we used to use a device called a pull or pool buoy. Basically, it's a "figure of 8" shaped piece of dense polystyrene that you clamp between your thighs when swim training. It keeps your legs afloat so you can concentrate on arm stroke and body position. An example is shown here:

http://www.zoggs.uk.com/content/product/53

Ok, it's not going to exercise yor legs but you will get a decent cardio workout without resorting to long bike rides
ski holidays     
 You need to Login to know who's really who.
You need to Login to know who's really who.
Sorry to bump this again guys but I am still waiting for some feedback on these workouts Evil or Very Mad . I look forward to hearing from a few more of you in the near future.
snow report     
 Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
I've finally got round to emailing you! Many thanks Toofy Grin
snow report     
 You'll need to Register first of course.
You'll need to Register first of course.
Clive, I've been using the (local term: leg float) buoy but stocky got me into trying the flutter kick again. It's -sort- of working but I wince each time in anticipation and short-change my rotation.


stocky: I used the 8 week BOSU workout as an adjunct to my usual conditioning (with 45 minute warmup) just prior to the Epic ESA last December. Figure about 75% attendance compliance with your outlined plan, mostly because of schedule pressures.

First 3 weeks: side lunges and front lunges very effective. People were actually copying me at the gym. Press-ups didn't really feel like they were doing anything until I moved the grips to in-line with the body. Planks were a bit of a snooze. I took the lateral jumps to 10 minutes. Ski jumps took a bit of practice, alright a week of practice before I even remotely thought I was doing them correctly enough to get a benefit. The half bicycles were quite wicked, and no one copied me on those. I'm afraid I dropped the bunny hops, mostly coz I didn't have an explanatory graphic on my hard copy. Embarassed Tricep dips I didn't bother with as on the graphic as I have a dip station; I wound up slotting those in on Monday and Thursday workouts the other nights being purely legs and core. I also dropped the step/depth jumps for lack of room.

Second 3 weeks: Pretty much as above, half bicycles a lot easier, no bunny hops, also lacking space for the bosu 5s. Fitball jacknifes didn't seem to be doing anything???? Felt the workout wasn't quite getting hamstring work and I wanted some more abdominals so I included ham curls 3x12 and russian twists 3x20r on the incline bench in between jacknife and reverse fly schedules.

Last 2 weeks (90 minute warmup): Oooh full bicycles excellent! 20 minute lateral jumps. EDIT: ham curls 3x5 2x week, russian twist, roman chair Pressups one-footed for extra evil.

So, several thumbs up for the one bosu work and plans! I'd like to think my mass centre awareness has improved; can't say for sure as my season was so wickedly short. My foot speed in bumps wasn't as I would like, but it seldom is and 8 weeks isn't quite enough to correct for the weight gain of summer (I didn't have full skate or cycle seasons either).
snow report     
 Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
comprex, Thanks for the detailed feedback. I am in the process of revising some of the workouts to add additional exercises that I have developed and they should be ready within the next month or so, I just need to sort out the pictures.

Thanks for the comments about hamstring work, that has been addressed in the revised workout and regarding the abdominal work, if you are using correct form and technique with all of the other exercises then extra ab work really isn't necessary. Have also revised the plank exercise to make it slightly more hardcore.

The fitball Jacknife exercise is designed to aid core stability with a bit of work for the hip flexors. For extra work on this exercise keep your feet closer together or do it with one leg at a time.

As soon as I have made all of the revisions and sorted the photos I will drop you a copy in the mail.

Thanks again for the detailed report, its much apprciated.
latest report     
 After all it is free Go on u know u want to!
After all it is free Go on u know u want to!
a few ideas for workout

after three weeks of hard skiing i noticed a of stiffness in my calves mainly on the upper portions. Could just be a lack of flexibility but perhaps i need to strengthen the muscles. does your workout have any specifics for this?

also some stretches to aid hip flex and rotation would be a good thing to add IMO. I had a stretch for IT bands which everyone thought was great and really helps with the skiing.
latest report     
 You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
skimottaret, the majority of the BOSU exercises will indirectly work the calf muscles but as far as specific exercises in the workout there is really only the BOSU tilts that directly works them. I would expect the stiffness in the calves to be more along the lines of a lack of flexibility rather than an inherent weakness.

Regarding stretches, this is one of the revisions to the workout that I am in the process finalising, a complete stretching plan.

I appreciate the time all of you who have replied have taken to send me this quality feedback. I just wish everyone I sent the workouts to was as concientious. C'est La Vie Confused Confused
snow report     
 Ski the Net with snowHeads
Ski the Net with snowHeads
stocky,

sorry got a really nasty bug that lingered for months and left me exhausted for longer again.... just really recovering...

Just back from Colorado skiing for a month....

My concentration is usually the limiting factor for skiing anyway....

the muscles that suffer most are my calves/achilles (poor dorsiflexion so I am always at my limit)....

I used to get sore thighs until my technique improved so I stopped hammering them so much.... normally I get a deep tissue massage or 2 during the season to help the tightness in side of calves area... and stretch my legs to death most days....

I did look at the work out and go "oh equipment required".... also noted not much grading in exercises (ie harder/easier versions) which I always find very helpful (especially those that require balance/coordination I like to work up on).... eg Lisa Westlakes book on ball fitness has nice easier and harder versions of the basic exercises so you can pick a level and work up through it....
snow conditions     



Terms and conditions  Privacy Policy