Im planning another trip to Hakuba in Feb and want to get my legs into shape. I live near a set of 100 steps from the river to the Rd and Kings Park has 234 steps at a place called Jacob's Ladder. Do you think stairs are a good strenthening exercise for skiing?
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
Yes!
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?
hybridfiat, I'd say yes too but shouldn't allow your quads to overpower your hamstrings. I'd throw in a bunch of hamstring work too.
When I worked at Heathrow in the late 60s and early 70s, whenever I was on night shift in T1 I used to run up the down escalator, and down the up one (from the arrivals level down to immigration) for half an hour. That got me fit ..............
hybridfiat, welcome to snowheads, and maybe see you in hakuba in feb , which resort are you heading out to ??
steps are good , maybe also carry two equal weights ( dumbells ?? ) to increase intensity
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To strengthen my legs I like to do exercises which require balance control eg negative one leg squats. Don't do anything reckless though ie I always use a stable surface and focus on excellent form. But to do this you need to know what good form is.
Don't neglect the hamstrings - it's very important to have a balanced approach.
For endurance hill sprints, stairs, sand dunes are all fantastic ways to exercise the heart and build in some leg strength.
After all it is free
After all it is free
Elston,
Is there a simple way to check if strength is balanced ok between hamstrings and quads?
Thanks
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the downstairs part would be good for skiing too me reckons
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Mike3000 wrote:
Elston,
Is there a simple way to check if strength is balanced ok between hamstrings and quads?
Thanks
In a gym go on a leg extension machine (the one where you sit down and straighten your legs) and see what the heaviest weight you can lift is (one rep max). Then go on to a leg curl machine (either sat down or lay on your front where you have to bend your legs from extended) and again see what the heaviest weight you can lift on that is. Ideally your leg curl score should be about 80% of your leg extension score, if it's less (for most people this is likely) you may want to do some more hamstring strengthening.
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Andybag, that's interesting, thanks. I've never actually measured that, but I find the leg curl ones difficult so I'm sure I have the imbalance you mention!
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.
Mike3000 wrote:
Elston,
Is there a simple way to check if strength is balanced ok between hamstrings and quads?
Thanks
I don't know of any. But the basic idea is to not to over develop one or the other and to have a balanced selection of exercises. This will help with injury prevention and posture. Don't forget stretching.
It will also help with preventing injuries caused by excessive repetition of an exercise. I have found that if I have a large selection of exercises that I enjoy doing then I am much less likely to get injured. It also helps to prevent training fatigue.
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
barry, agree, possibly more so than upstairs ones!
You know it makes sense.
You know it makes sense.
think opposites generally - if doing chest then do back same workout, biceps do triceps, situps-stretch lower back, quads-hammies
Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
Andybag,
Thanks, will do
Poster: A snowHead
Poster: A snowHead
I didn't know that hamstrings needed separate exercises. I do squats and ride my bike up hills. What should I do to balance it?
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
Andybag wrote:
Mike3000 wrote:
Elston,
Is there a simple way to check if strength is balanced ok between hamstrings and quads?
Thanks
In a gym go on a leg extension machine (the one where you sit down and straighten your legs) and see what the heaviest weight you can lift is (one rep max). Then go on to a leg curl machine (either sat down or lay on your front where you have to bend your legs from extended) and again see what the heaviest weight you can lift on that is. Ideally your leg curl score should be about 80% of your leg extension score, if it's less (for most people this is likely) you may want to do some more hamstring strengthening.
I'd only do this test if your hamstrings are strong otherwise you could end up pulling or ripping a hamstring. IMO the hamstring curl machine is risky as should something get strained you can't just drop out of the exercise without the curl machine continuing to put pressure on the muscle. I see hamstring exercises on an exercise ball or BOSU as being much safer plus they also do a lot for your core strength at the same time.
I didn't know that hamstrings needed separate exercises. I do squats and ride my bike up hills. What should I do to balance it?
Actually if your pedaling technique is off you use your quads more and create an even bigger imbalance. Clip-in pedals and one legged smooth pedaling helps to even out the balance.
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?
DB wrote:
Andybag wrote:
Mike3000 wrote:
Elston,
Is there a simple way to check if strength is balanced ok between hamstrings and quads?
Thanks
In a gym go on a leg extension machine (the one where you sit down and straighten your legs) and see what the heaviest weight you can lift is (one rep max). Then go on to a leg curl machine (either sat down or lay on your front where you have to bend your legs from extended) and again see what the heaviest weight you can lift on that is. Ideally your leg curl score should be about 80% of your leg extension score, if it's less (for most people this is likely) you may want to do some more hamstring strengthening.
I'd only do this test if your hamstrings are strong otherwise you could end up pulling or ripping a hamstring. IMO the hamstring curl machine is risky as should something get strained you can't just drop out of the exercise without the curl machine continuing to put pressure on the muscle. I see hamstring exercises on an exercise ball or BOSU as being much safer plus they also do a lot for your core strength at the same time.
DB - What you say is true for any exercise involving lifting a weight, if the muscle becomes strained then gravity will pull whatever weight back towards the centre of the earth putting pressure on whatever muscle you are using to lift the weight. I'm pretty sure that no one would strain their hamstring carrying out this exercise as grade 1-3 hamstring injuries tend to be as a result of explosive movements carried out with little or no warm up. If the subject is using a heavy weight then there is no way that this movement will be explosive and quick enough to cause significant damage to the muscle.
The exercises that you have mentioned are just that, exercises, however there is no way of using them as a test in order to quantify the strength of the hamstrings in comparison to the quads.
lift technique means a lot too though, no? so explosively up then very slowly back down will have a different effect than the opposite (which would be more common with the average bear?)
again though, running downstairs / downhill is mucho good for ski legs
Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
barry wrote:
lift technique means a lot too though, no? so explosively up then very slowly back down will have a different effect than the opposite (which would be more common with the average bear?)
again though, running downstairs / downhill is mucho good for ski legs
For your 1 rep max it would be impossible to lift explosively as at the start of the lift, the hamstrings would be contracting isometrically initially, before they started to move the weight (like trying to push a full fridge), then once you started to move the weight the lift becomes easier
Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
Andybag, wasnt meaning for a max single, just generally
After all it is free
After all it is free
barry wrote:
Andybag, wasnt meaning for a max single, just generally
Ah right, I agree that's what's normally done and even on a max you try to lift explosively but due to the weight it just doesn't happen
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i used to be quite the gym rat in my rugby days - long time ago now. We had a nice little gym in the club. The Irish team used to train with us pretty regularly and a few would stick around after the runout to do some weights - trick was to get in there before them, then time it so you could be pressing a fairly big but just manageable weight when they walked in the door - then give it "98....99..............100"
that balance stuff Cuche was up to is pretty tough i reckon, and I'd get the heebies jumping down off high steps like that. Very interesting though that they improvise a lot - probably due to necessity of always being on the road when they're doing maintenance but also will keep it interesting and fun, we were always looking for some variations and new things to mix it up a bit
XC skiing is good for alpine skiing too (knackering an' all)
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rob@rar wrote:
The Didier Cuche method, including innovative use of stairs:
Really explosive and powerful! He must have extremely well developed quick twitch muscle fibres.
Don't try all of these exercises at home kids!!
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Touchguru wrote:
Don't try any of these exercises at home kids!!
FIFY
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.
rob@rar wrote:
Touchguru wrote:
Don't try any of these exercises at home kids!!
FIFY
I am sure everyone can cycle slowly!
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
Touchguru, LOL!
You know it makes sense.
You know it makes sense.
Andybag wrote:
DB - What you say is true for any exercise involving lifting a weight, if the muscle becomes strained then gravity will pull whatever weight back towards the centre of the earth putting pressure on whatever muscle you are using to lift the weight. I'm pretty sure that no one would strain their hamstring carrying out this exercise as grade 1-3 hamstring injuries tend to be as a result of explosive movements carried out with little or no warm up. If the subject is using a heavy weight then there is no way that this movement will be explosive and quick enough to cause significant damage to the muscle.
This is the internet I saw a chance someone would test their quads to the limit and then get on the hamstring curl machine and attempt 80% of the max quad weight with poor form (jerky).
Andybag wrote:
The exercises that you have mentioned are just that, exercises, however there is no way of using them as a test in order to quantify the strength of the hamstrings in comparison to the quads.
This is true - I never stated that they were a test just that they were better exercises for a skier than a static machine (because they involve a balance element) and that these exercises could be used for a while to build up the hamstrings before conducting such a test.
Quote:
Hamstring Prevention
Muscle overload is the most common factor for pulled hamstring muscles. The next time you are doing hamstring curls, reduce the amount of weight on the machine and avoid sudden, jerky movements while contracting and extending the muscle. You can also help avoid pulling your hamstring by properly stretching the muscle before exercise. To stretch your hamstring, stand with your feet close together. If you're trying to stretch your right hamstring, cross your left leg just over your right leg. Bend over at the waist and drop your arms until you feel a stretch in your right hamstring. Hold this stretch for 10 to 15 seconds, then rest. Repeat two to three times before your workout.
My wife and I are heading to Hakuba on 15th of Feb for 7 days.
I think Ill just stick with the stairs for now. I run but that isnt enough I know from experience.
Poster: A snowHead
Poster: A snowHead
Ah well maybe someone else will listen to what people have said. Stairs and running alone is likely to build up the quads but leave the hamstrings lacking. This often results in backseat skiing which then tires out the quads leaving skiers thinking they need to build up their quads even more.
You can drag a horse to water ................
FAQ
Poster: A snowHead
, which resort are you heading out to ??
