Hi there, I am a long time reader, but first time poster. Does anyone here ski, or help build routines for skiers? In past years I had tried a few routines I found on the internet, but these have not really worked. My current routine is three times a week and looks like:
Workout A - 30 minutes elliptical, single leg squats, ab work
Workout B - 30 minutes random hills on the stationary bike, ab work
Workout C - Full body weights, one set to failure (8-12 reps)including squats,TB deadlift, romanian deadlift, bench press, shoulder press, chinups. I warm up for this with 15 minutes skipping.
This routine helped me lose 15 pounds, but I was skiing last weekend on a hill with 1200 vertical feet and both days was quite sore after 3 hours of skiing. I am trying to prepare for skiing for a week on hills with 2400+ vertical feet. I live in Toronto, so my once a week skiing on a 300-500 foot hill does not mimic big mountain skiing.
Any advice is appreciated.
I like the old "JC-Leg Crank".
Bodyweight Circuit.
24 x squats - 24 x lunges - 24 x split squat jumps - 12 x vertical jumps.
Do 3-5 circuits. Change work to rest ratio over time.
Week 1 & 2 = 1:3 work to rest.
Week 3 & 4 = 1:2.5 work to rest
Week 4 & 5 = 1:2 work to rest
Week 6 & beyond = 1:1
Example: Week one it takes 2:00 minutes to complete the Leg Crank. You rest 6 minutes before you do the next one. Week four you would rest 4 minutes. Week 6 you would rest 2:00 minutes.
TAKU
Thanks Taku. That looks great (and painful). Any suggestion on where I should fit that in with my current routine.
Cheers,
Squats. Wall sits. Cycling. Inline Hill sprints.
How good of a skier are you? What part of your legs get sore?
If your quads are burning while skiing, you need to get out of the backseat. 
How many days off between workouts A - B - C?
Replace single leg squats in Workout A with Leg Crank. Do them first (before eliptical). Or...Do them in a seperate session, same day but at least 4-hours apart from the "cardio". Do the "AB" work after the Leg Crank.
TAKU
1800champagne - Squats. Wall sits. Cycling. Inline Hill sprints.
How good of a skier are you? What part of your legs get sore?
If your quads are burning while skiing, you need to get out of the backseat.
Thanks for the advice. I am an advanced skier, but used to ski in the back seat so I know that sort of quad burn. The quads still are the worst, but not by much, and not like they used to when I sat back too much.
Aside from the quads, I find after 3 - 3.5 hours my legs just feel tired and stiff so that instead of absorbing the terrain with my knees and ankles, I start to get bounced around by the terrain.
Taku -
How many days off between workouts A - B - C?
Replace single leg squats in Workout A with Leg Crank. Do them first (before eliptical). Or...Do them in a seperate session, same day but at least 4-hours apart from the "cardio". Do the "AB" work after the Leg Crank.
TAKU
I take 1 -2 days off between workouts. Typically Monday, Wednesday, Friday, then a day of skiing on the weekend. I like the idea of adding the crank workout in on the elliptical day. Will try that on Monday.
Striker73 -Ok, cool. Might also take a look at this: http://www.nationalgeographic.com/adventure/0511/sports/bode_miller.html1800champagne - Squats. Wall sits. Cycling. Inline Hill sprints.
How good of a skier are you? What part of your legs get sore?
If your quads are burning while skiing, you need to get out of the backseat.
Thanks for the advice. I am an advanced skier, but used to ski in the back seat so I know that sort of quad burn. The quads still are the worst, but not by much, and not like they used to when I sat back too much.
Aside from the quads, I find after 3 - 3.5 hours my legs just feel tired and stiff so that instead of absorbing the terrain with my knees and ankles, I start to get bounced around by the terrain.
I'd really like to try the weighted running down hill. This should closely resemble the physical stresses of skiing.
1800champagne -Striker73 -Ok, cool. Might also take a look at this: http://www.nationalgeographic.com/adventure/0511/sports/bode_miller.html1800champagne - Squats. Wall sits. Cycling. Inline Hill sprints.
How good of a skier are you? What part of your legs get sore?
If your quads are burning while skiing, you need to get out of the backseat.
Thanks for the advice. I am an advanced skier, but used to ski in the back seat so I know that sort of quad burn. The quads still are the worst, but not by much, and not like they used to when I sat back too much.
Aside from the quads, I find after 3 - 3.5 hours my legs just feel tired and stiff so that instead of absorbing the terrain with my knees and ankles, I start to get bounced around by the terrain.
I'd really like to try the weighted running down hill. This should closely resemble the physical stresses of skiing.
Cool. Thanks for the link.
I wanted to thank Taku and 1800chamapgne for their advice. Just got back from a ski trip and adding in a leg crank work out along with some wall sits really made a difference. Cheers.
You're welcome!!
TAKU