Weight training for skiing

A snowHead

Hello

Would weight training reduce the "burn" on the thighs on long runs, allowing you to ski for longer? Or is it simply lactic acid build up that will only reduce by conditioning?

If anyone has done any weight training what was it?

I'm finding that as I progess and go faster I'm now stopping too often.

Thanks

A snowHead

Better skiing technique will help with burning thighs. If I lean back my thighs burn; if I stand on my skis in balance I can ski all day without significant fatigue. Yes, general fitness helps, but good technique is the way to ski efficiently and not over-use muscles.

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Bikeandsnow, this is an indirect answer to your question, since I've never done weight training, but I find that - so long as I keep doing them - squats, lunges, rowing, biking and cross-training (or equivalent) keep my thighs strong enough not to experience much 'burn' on long runs. Also, had an interesting insight just before going away this time: had flu very badly and was too weak to do anything much by way of training; however, my gym had recently installed some Power Plate machines and I found that doing squats and lunges on one of those - particularly squats - was brilliant, even though it didn't feel like much of an effort. No problems at all on the slopes, even though I thought I'd shot my fitness programme to pieces.

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Bikeandsnow, wot rob@rar says.

No amount of conditioning will let you sit in the back seat all day without pain. I've always had well-conditioned thighs through cycling (like you?) but used to have the same problem as you. With better technique these days I have no issue at all.

Anyway, snowHeads is much more fun if you do.

Bikeandsnow, assuming you are at least reasonably fit and don't tire out quickly with more conventional forms of exercise then yes some dedicated weight training might help.

The leg press is an obvious machine to use but if you don't have access to one of those then squats with weights would be another good one, don't forget you want ideally to be able to lift more than your body weight because you will regularly manage to do more than 1G whilst skiing, but you want to be able to do lots of reps as well and several sets, I often do 60+ reps per set at 260Kg on the leg press (minimum of 3 sets), doing 10 or 12 reps is no good because you will still want to rest, and you need to be able to do them quickly, you are endurance training your muscles more than trying to build them to take more weight

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D G Orf, that kind of exercise might be useful for high performance skiing, but for recreational skiing I don't think it's necessary to be that strong in the legs. I don't do any strength work, and not much CV exercise but I can ski all week without getting thigh burn if I'm centred on my skis. But if I fall into the back seat it takes just a morning's skiing for my legs to be screaming at me.

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rob@rar, I realise that, however it struck me that if Bikeandsnow, is generally fit but suffers with his legs only during skiing then it might be worth him doing some weight training on the legs to help, by the way I wasn't suggesting he do the sort of work out that I can manage, even the gym instructors are convinced that I'm not really human, that's the only way they can explain how someone who appears to be as unfit as I seem to be, can lift in excess of 200,000 Kg in a single gym session Laughing

After all it is free

D G Orf, I think my point is spending time on improving ski technique would be considerably more beneficial than spending time pushing kilos. Strong legs with bad technique will still lead to burning thighs.

D G Orf, I do 2 sets of 20 at 55kg. Is this OK?

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rob@rar, and more fun (speaking as someone who does frequent a gym). wink

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laundryman, Laughing

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Folks, yes, I'm generally fit. If I go out boarding or skiiing for 8 hours I never really tire. Just stopping for say 5-10 seconds when my thighs burn.

I'm going to do some leg extensions and squats today, relatively low weights and high reps. I'm going skiiing again March 8th so I've got a good few weeks to see if it helps.

Bikeandsnow, keeping the muscles around the joints strong will reduce the risk of injury. But be careful not to overdo it with the weights - Arnie can't ski for toffee Toofy Grin

You know it makes sense.

Why train Weights to Ski? Train a Gerbil instead.

Otherwise you'll just go on seeing the one name:

Bikeandsnow, As rob@rar, says - thigh burn should not be an issue on a holiday. Shocked

A snowHead

erica2004, I've no idea, it would depend on what your weight is, however being still just a gentleman I won't ask, the best way to find out what weight you can do is to try doing 30 reps say 3 times with 30seconds rest between sets of reps, when you can do that work up the weight and repeat wink

Of course I should mention that I have tree trunks for legs 25" Thigh muscle 18" Calf muscle most people will not be anything like that large Embarassed

A snowHead

SMALLZOOKEEPER, slow day? wink

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red 27, It's about to get slower. I is chillin' wiv Winston. wink

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SMALLZOOKEEPER, aye!

Anyway, snowHeads is much more fun if you do.

You need strong thighs for optimum schuss-ing on the flats Very Happy

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if you're reasonably fit already, i'd say plyometric exercises will make a bigger difference than just pumping weights

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After all it is free

rob@rar, What happens when you schuss?

DrBullet, Thank you Doctor.... I've always wanted to say that....

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You see it's that that makes my thighs hurt. That, and trainers making me ski on one ski...

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Kramer, hey, who's the pedant round here?! wink

You know it makes sense.

Bikeandsnow, I do three sessions of cardio a week, and two sessions of weights. Far more important than leg strength is core muscle strength. I wouldn't recommend the leg press as it strengthens your lateral quadriceps almost in isolation from the rest of the muscles in the body. Far better to do free standing exercises, kettle bells work very well.

Otherwise you'll just go on seeing the one name:

Hi, I'll put my two penneth in. Personally I think some weight training specifically squats will help. I've been doing 2 sessions of Body Pump every week for the last 3-4 months. Body Pump is a weights based exercise class. I went skiing last weekend just for one day, and after a non stop day, 9-5 with 1 hour for lunch my legs didn't burn at all, I didn't feel any after effects and could have quite easily skiied again the next day as fresh as I was the first. My fellow weekenders who don't weight train (though are generally fit) were all complaining of aching muscles, not being able to move etc.

I think that the reps of squats that we do every lessons has significantly improved my upper leg strength and this can only help. I will continue and maybe up my weight training until my weeks holiday to Montgenevre in March.

As an early intermediate I think more leg strength also helps when controlling turns down steeper, more difficult terrain.

A snowHead

The more you get tired the less effort and commitment you put in to turns and lean back on your ski's. The burn comes quicker when you lean back. It's a vicious cycle. I'm lucky I've done karate for years and using you own body weight for conditioning is the best way.

A snowHead

bushid0, welcome to Snowheads!

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Hi all. I think I might be doing DrBullet's "power" and "endurance" mixture at the gym. Like liz09, I do BodyPump twice a week - the "endurance" stuff. I also do a weights workout twice a week with much heavier weights and far fewer reps - the "power" stuff - and that's followed by some cardio.

I started this routine about two years ago, and have really noticed that I can ski much faster and harder now - and I don't need to stop for hot chocolate breaks all the time any more.

Now the question is DrBullet, - what is Plyometrics??? I want to try it. I want to be more elastic.

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sheepmadang, plyometrics = explosive power exercises. eg jumping up and down or more so jumping over things (eg a box)

Anyway, snowHeads is much more fun if you do.

Arno, aha. I think I saw a chap doing that this morning at the gym. He was doing sort of jumpy lunges, then star jumps, then jumping sideways over a step. I was quite intrigued by it all, cos he really was the most energentic person in the gym (and the most purple faced) Must ask him if that was plyometrics.

If only I had known I was going to ask about plyometrics today, I could have asked him this morning. BUT If I had known that I was witnessing plyometrics this morning and asked him about it then, then I would NOT have asked about it now, and therefore I could not have known that I would be asking about it now because I would not be.

Oh crumbs. i have to stop drinking wine at lunchtimes. Embarassed

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Then you can post your own questions or snow reports...

sheepmadang, sounds like it
they are truly knackering so a purple face is almost guaranteed. having been doing plyometrics through the summer, i found my legs had so much more bounce in dodgy snow conditions

After all it is free

Arno, fabuloso. I will definitely incorporate some plyometrics into my regime.

So, Bikeandsnow, I would take Arno's Plyometrics and DrBullet's Power-Endurance routine as the best training for this skiing fitness malarky.

Since starting the power-endurance regime, this is what I find when out skiing with some of my friends:

They are expert skiers, and go a bit faster than me (OK, alot faster). They ski for a bit and stop for a rest. I catch up and we all carry on skiing together again because I don't need a rest. So, I must be doing something right somewhere.

Kramer, what are kettle bells?

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sheepmadang-

They're weights, but due to the shape of them it makes them harder to lift, and so increases your grip strenth, and core muscles, makes you more fatigued, and generally gives you a better work out.

Help!!

Weight training for skiing

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