 Poster: A snowHead
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Hi all,
Hope this is of interest to people. I've just put together a rough workout plan to get my legs back into shape for skiing. I was interested to get your thoughts as to anything missing/needing to be changed, as my legs are usually just worked out through my circuits, and thus I havent put a leg-specific programme together before. I'm a 27 year old, 13st 6 and 6ft 1, been skiing since 7, mainly fast on-piste, so endurance and strength both important to me.
Warm up - bodyweight only:
Squat thrusts
1x15
Burpees
1x15
Bodyweight squats
1x15
--------------------------------------------
Seated leg extensions
2x10
2x10 (1 leg 50% weight)
1 to fail
Standing calf raises
3x10
Seated leg press
3x10
1 to fail
Glutes cable pull
2x10 each leg
Hip flexor cable pull
2x10 each leg
Hamstring curls
3x10
Lunges on Smith Machine
2x15
I've not worked out actual weights yet as I need to go through each exercise and find out what is appropriate. This will be in addition to what I'm already doing (3x circuit based full-body stuff with one power/strength day).
Any / all feedback appreciated.
Thanks,
Chris
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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If you are out of balance even the strongest legs in the world will get tired while skiing. I find that exercises with balance built in are more effective for skiing. (e.g. Calf raise on the edge of a step, sqats on a bosu, one legged squats, balance board squats etc). A recreational skier is likely to ski for hours rather than flat out for a few mins so lower intensity / longer duration cardio work in addition also helps. Many fitness people don't like the hamstring curl machine, hamstring exercises can be done on a bosu or balance ball - this helps to balance out the legs which is usefull when skiing podwer etc.
Last edited by Obviously A snowHead isn't a real person on Thu 30-12-10 9:52; edited 1 time in total
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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?
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Interesting point re the balance side of things. Perhaps less weight and more balance-based stuff as you suggest. I did a lot of balance work during ACL replacement rehab a few years ago so could probably re-hash some of that.
We do ski a full day, but tends to be lots of short blasts followed by brief periods of rest - a bit like skiing intervals! Hard work, but I love it.
This year I want to get into some freestyle, so was thinking a bit more mass on the legs might help with control/landings?
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You need to Login to know who's really who.
You need to Login to know who's really who.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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Lunges are a fantastic exercise but I would do them just with weights, not on a machine. All machines remove the balance element from the exercise. I find "walking" lunges are even better than stationary ones.
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You'll need to Register first of course.
You'll need to Register first of course.
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top tip, ditch all the machine exercises & do them all with free weights (or bodyweight only, if appropriate).
Second tip, add more ski specific movement patterns.
I would lose the leg extensions, leg press, cable pulls and smith machine lunges. Calf raises OK, but do on 1 leg holding a dumbell not on a machine. Add bulgarian split squats with barbell or dumbells, lateral lunges, forward and rear lunges, and do the leg curls on a swiss ball 1 leg at a time. Do some classic full squats and deadlifts to complete the leg programme. Add some core stability work (planks, side planks, 1leg glute bridges).
Then as you work through this programme, add some more dynamic/plyometric work nearer your trip. EG, lateral jumps, squat jumps
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I think you should define the objective of your training: you have plyometrics, hypertrophy and muscle endurance at the same time... basically, you are confusing your body and it will not adjust - key rule of exercising: overload to adjust.
You also have other big no nos in your program: and you are doing the most complex and compound exercise at the end, when you have been through already all the hypertrophy exercises...
You will definetely work your legs out but I wonder if you will fullfill your objective...
Depending how long you have, I could suggest you different programs - if you only have less than 6 weeks, I would probably concentrate my efforts on muscle endurance - and power (plyometrics) at the end...
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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.
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If this close, and the fact that you don't have months to periodize your training, I would suggest you do some muscle endurance training:
- Squats 3x15 1 min rest
- Dead lifts 3x15 1 min rest
Note: weight wise... you should be struggling to finish your final set... if you can handle it easily, increase your weight next time...
You should give one day rest between workout on same muscle
PS - I am a personal trainer... www.sofit.co if you need more info
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FAQ
then will be off again in March, with maybe a weekend in Feb. I am generally fairly fit, just wanted to do some quick-shock treatment to the legs 
