Leg workouts and skiing

[B.Ryan]

So since i finished highschool i havent been able to stay in as good of shape as i was while playing basketball, tennis ect. I just started skiing last year so i havent really had any first hand experience. But do some/most of you do leg workouts to get ready for ski season or does it really not make a huge difference? i would assume it would but would like to hear some opinions.

 

[PKchu]

Yes, definitely work out. You'll be a much stronger skier, but the main thing is injury prevention.

 

[TomDavies]

Yes, definitely work out. You'll be a much stronger skier, but the main thing is injury prevention.

.

 

[B.Ryan]

Yes, definitely work out. You'll be a much stronger skier, but the main thing is injury prevention.

got any particular workout that would be ideal for skiing? i know strengthening your knee is probably huge

 

[RubberSoul]

work on everything, but especially core and quads. like the guy said, it will benefit you in a lot of ways and one of the most important ones is injury prevention

 

[ZachAndCheese]

Learn deadlifts and squats. These lifts will strengthen your legs and core helping support and protect your body if you bail out or land weird. They'll also help with jump height which can help with some rails and jumps. If you're looking to really push your body try lifts like the power clean or clean and jerk, these will also work upper body muscle groups like your shoulder which can definitely help in a fall.

 

[ToadsTusker]

Learn deadlifts and squats. These lifts will strengthen your legs and core helping support and protect your body if you bail out or land weird. They'll also help with jump height which can help with some rails and jumps. If you're looking to really push your body try lifts like the power clean or clean and jerk, these will also work upper body muscle groups like your shoulder which can definitely help in a fall.

dude, have you tried it?

 

[Bum.Life]

Aside from a pretty standard core and lower body gym routine, slacklining is another great balance and core strengthener.

 

[5280]

got any particular workout that would be ideal for skiing? i know strengthening your knee is probably huge

Squats leg extensions and leg curls will strengthen your knees for sure

 

[Mainah]

squats, leg press (I know some people don't think so but it works), leg extensions, and leg curls finished with bike and core have worked really well for me.

 

[galaxia]

Squats leg extensions and leg curls will strengthen your knees for sure

squats, leg press (I know some people don't think so but it works), leg extensions, and leg curls finished with bike and core have worked really well for me.

nah dude skip leg extensions...and pretty much all leg machines. Those leg extensions put hella torque on your knees because of the long lever arm. Also, a huge benefit to LE workouts is that bit of instability that is inherently associated with picking up something heavy - the instability training will come in big with things like balance and fall prevention/recovery. Doing those exercises on a cam or track negate the instability benefits.

I do mostly squats, dead lifts, lunges, and hip bridges (plus calf raises but only because having toned calves is sexxxy) and also a high intensity interval plyo class 2x/wk. Hasn't made me a pro skier yet, but Im also injury free.

 

[[YEAH]]

fuck every other lift/ machine in the gym all you will ever need is the good ole squat rack throw on as many 45's that your legs can handle and squat until you can walk right for the next week. then do it again tomorrow by the time winter comes you will have a beautiful set of horse legs and will notice that instead of backslapping and washing out you will now have much more control of your skis and you will be able to power through bad landings with ease. you should look like this picture in no time at all.

 

[saskskier]

Squats make the world a better place. Heavy, ass to grass with a barbell for recovery strength (think landing back seat/off balance, dropping cliffs, etc). Find something else for building endurance (running, cycling, rowing, hiking, etc).

 

[Huck_Norris]

]

fuck every other lift/ machine in the gym all you will ever need is the good ole squat rack throw on as many 45's that your legs can handle and squat until you can walk right for the next week. then do it again tomorrow by the time winter comes you will have a beautiful set of horse legs and will notice that instead of backslapping and washing out you will now have much more control of your skis and you will be able to power through bad landings with ease. you should look like this picture in no time at all.

Can you guarantee I'll have that tiny of a penis too? I'm sick of carrying around all this obnoxious meatpipe haha.

Fwiw OP, you don't need to go to a gym at all to get in great ski shape. Sure it helps but you can do just fine hiking, biking, swimming, wall sits and general body weight and endurance exercises ad-nauseum, doing plyo like a motherfucker and basically just trying to keep your stamina as high as you can manage. We all know that once you're gassed you start skiing like shit. Don't let that happen. I haven't been to the gym since ~2003 and I'm in stupid good shape. IMO too many people concentrate on getting huge, bulking as much stupid muscle as possible without worrying about stamina or balance and on killing that 5 set or growing your max, but I feel like it's a very one dimensional approach to an extremely fast-twitch multi-faceted activity. Squats are great, but they're only developing one facet of that overall performance you're looking for.

Inb4 some protein chugging creatine junkie gym rat loses his mind because I said you don't need to go to the gym to get in killer shape but it's true- All you need is your body weight, a solid concept of the muscles and stamina you want to develop, and the drive to make it happen. Sure, the gym helps shorten that process, but I fucking hate the gym. The gym can suck my dick. You don't need the gym.

 

[pattyWhack]

Learn deadlifts and squats. These lifts will strengthen your legs and core helping support and protect your body if you bail out or land weird. They'll also help with jump height which can help with some rails and jumps. If you're looking to really push your body try lifts like the power clean or clean and jerk, these will also work upper body muscle groups like your shoulder which can definitely help in a fall.

nah dude skip leg extensions...and pretty much all leg machines. Those leg extensions put hella torque on your knees because of the long lever arm. Also, a huge benefit to LE workouts is that bit of instability that is inherently associated with picking up something heavy - the instability training will come in big with things like balance and fall prevention/recovery. Doing those exercises on a cam or track negate the instability benefits.

I do mostly squats, dead lifts, lunges, and hip bridges (plus calf raises but only because having toned calves is sexxxy) and also a high intensity interval plyo class 2x/wk. Hasn't made me a pro skier yet, but Im also injury free.

Totally agree with galaxia. And I second the fact that shoulder mass/flexibility will do wonders for injury prevention. I had a lot of problems with my upper body at the end of high school (about 7 years ago) caused by contact sports and general adolescence. My shoulders would dislocate if I landed on my side or even something as small as my pole getting stuck the snow during a tomahawk.

Physio got me started with machines and once my shoulders became strong enough, I shifted towards to more functional exercises. Now I keep a fairly balanced regime of interval training (with plyo and weights), running, and occasionally swimming. I was learning rodeos last season and over rotated directly to my side a few times. Definitely would destroyed my clavicle if my chest and shoulders weren't balanced in strength, flexibility, and size. I guess this story is anecdotal, so take what ya want from it, but functional muscle is the fountain of youth)

Also, I posted in this thread a couple weeks ago, pretty similar.

And one more thing: Yoga. Fucking yoga.

 

[grifrowl]

Squats make the world a better place. Heavy, ass to grass with a barbell for recovery strength (think landing back seat/off balance, dropping cliffs, etc). Find something else for building endurance (running, cycling, rowing, hiking, etc).

^Good advice. Just make sure your form is right especially when squatting low.

And one more thing: Yoga. Fucking yoga.

A lot of kids i ski with do yoga, personally I tried it for a semester in high school and had the most injuries I've ever had in a 2 month period.

 

[HandmanPro]

Here is a documentary we have been making about whether or not working out helps your skiing and what it takes to become a pro skier. Check out episode 1 and follow the series if you can.
https://vimeo.com/103870324

 

[B.Ryan]

thanks everyone for your input, after reading im pretty sure ill start working out soon for ski season haha, i would prefer to not have to go to the gym, because its inconvenient at the time with work, so what would be ideal workouts for me to start doing? along with running and biking as i dont tend to hike much even though i live smack dab in the adirondacks , thanks

 

[PKchu]

Another big thing you should start doing as part of your daily routine is stretching. Stretching plays a HUGE part in preventing injury. Plus becoming more flexible can help with some grabs

 

[Huck_Norris]

thanks everyone for your input, after reading im pretty sure ill start working out soon for ski season haha, i would prefer to not have to go to the gym, because its inconvenient at the time with work, so what would be ideal workouts for me to start doing? along with running and biking as i dont tend to hike much even though i live smack dab in the adirondacks , thanks

Dude if you're in the daks a good start would be to simply fill a pack with way too much shit and hike your dick off on some slide paths or something. You'll get in tune with the mountains and crush your legs. If you're near Hickory, hike and cut/clean trail! Easily the best motivator for skiing possible and it's great exercise too- gets you so stoked to rip and keeps the legs and lungs healthy too.

 

[kebbek]

bike

dumbbell squats

pull-ups

sit-ups

push-ups

planks

etc...

 

[Fitz_]

I have been on my schools rowing team for the past few years and it really helps strengthen your body also going to the gym helps like everyone else was saying but also take your diet into account when working out because if you are not getting proper nutrition after your work outs then it's really not benefiting you. also avoid high sugary drinks and snacks becuase those will not help strengthen your body. For example milk, nuts, peanut butter , turkey, steak and chicken are good for replenishing your muscles but try to get a little of everything and you can always try some supplements to help strengthen yourself. I have never broken a bone in my life and I've taken some pretty hard falls so it's worth a shot. I hope the helped and good luck to you

 

[Bogs]

Fwiw OP, you don't need to go to a gym at all to get in great ski shape. Sure it helps but you can do just fine hiking, biking, swimming, wall sits and general body weight and endurance exercises ad-nauseum, doing plyo like a motherfucker and basically just trying to keep your stamina as high as you can manage. We all know that once you're gassed you start skiing like shit. Don't let that happen. I haven't been to the gym since ~2003 and I'm in stupid good shape. IMO too many people concentrate on getting huge, bulking as much stupid muscle as possible without worrying about stamina or balance and on killing that 5 set or growing your max, but I feel like it's a very one dimensional approach to an extremely fast-twitch multi-faceted activity. Squats are great, but they're only developing one facet of that overall performance you're looking for.

Inb4 some protein chugging creatine junkie gym rat loses his mind because I said you don't need to go to the gym to get in killer shape but it's true- All you need is your body weight, a solid concept of the muscles and stamina you want to develop, and the drive to make it happen. Sure, the gym helps shorten that process, but I fucking hate the gym. The gym can suck my dick. You don't need the gym.

Definitely agree. Because the movements involved in skiing can't really be replicated on dry land, it's hard to train for it. I think generally just keeping yourself in shape by being active is just as effective as doing work in a gym. Getting into cycling, or running, or hiking will get you into just as good shape for skiing as going to a gym and exclusively lifting weights will.

 

[Ozgod]

got any particular workout that would be ideal for skiing? i know strengthening your knee is probably huge

Squats and wall sits work also calf raises

 

[Huck_Norris]

Definitely agree. Because the movements involved in skiing can't really be replicated on dry land, it's hard to train for it. I think generally just keeping yourself in shape by being active is just as effective as doing work in a gym. Getting into cycling, or running, or hiking will get you into just as good shape for skiing as going to a gym and exclusively lifting weights will.

Not to mention that mtb is more fun that waiting for three Chads and a Bryce to finish gossiping on the machine you want to use haha

I'm being stereotypical but I'm sure you understand haha

 

[J.D.]

Not to mention that mtb is more fun that waiting for three Chads and a Bryce to finish gossiping on the machine you want to use haha

I'm being stereotypical but I'm sure you understand haha

If you haven't been to a gym since '03 you probably shouldn't be talking shit about what it's like. Getting a good pump on in the morning (quit snickering) is one of the more rewarding things you can do, and it's really convenient. Hiking up a mountain is great but you can't really do it on your lunch break.

Anyway, there's lots of good stuff you can do, but if there's one thing you do, GET A BOSU BALL.

It is quite literally the best tool you can possibly acquire for ski training. It's all muscle endurance and balance. When you're skiing, you're not trying to resist a bunch of weight a bunch of times in sequence (which is what rep exercises like leg press or squats or whatever are, effectively), excepting pillow lines I guess. No, you're putting almost constant pressure on your legs while maintaining balance.

The best way to train for skiing, or anything else, is to think about the movements and pressures you put on yourself when you're doing that thing, and then figure out some sort of training that simulates that by putting the same pressures on the same muscles. Hence, bosu. I particularly recommend jump squats and single leg squats with the round side up.

Other weight training is still really useful because doing leg press, hamstring curls, calf raises, lunges, etc etc etc or full body stuff like deads will help you build the strength you're ultimately using when you ski. But it doesn't translate directly.

 

[Huck_Norris]

If you haven't been to a gym since '03 you probably shouldn't be talking shit about what it's like. Getting a good pump on in the morning (quit snickering) is one of the more rewarding things you can do, and it's really convenient. Hiking up a mountain is great but you can't really do it on your lunch break.

Anyway, there's lots of good stuff you can do, but if there's one thing you do, GET A BOSU BALL.

It is quite literally the best tool you can possibly acquire for ski training. It's all muscle endurance and balance. When you're skiing, you're not trying to resist a bunch of weight a bunch of times in sequence (which is what rep exercises like leg press or squats or whatever are, effectively), excepting pillow lines I guess. No, you're putting almost constant pressure on your legs while maintaining balance.

The best way to train for skiing, or anything else, is to think about the movements and pressures you put on yourself when you're doing that thing, and then figure out some sort of training that simulates that by putting the same pressures on the same muscles. Hence, bosu. I particularly recommend jump squats and single leg squats with the round side up.

Other weight training is still really useful because doing leg press, hamstring curls, calf raises, lunges, etc etc etc or full body stuff like deads will help you build the strength you're ultimately using when you ski. But it doesn't translate directly.

I did say that the gym is the fastest way, but for those like myself that HATE the gym- there are other ways to get that same pump and you explained that fantastically btw. The '03 reference was simply a way to say I've been doing damn well without the stereotypical approach everyone seems to think is the only way- for a long time.

Bosu is a fantastic example of exactly what I was trying to say. I don't feel the gym can fully prepare you for dynamic things like skiing, but it's certainly helping- if you can go, which I can't. I really can't take the gym. Agoraphobics feel me. It's just not my thing.

Also speed is something I don't feel comfortable developing in a gym setting. Crossfit and other speed-based heavy weight workouts are a recipe for disaster and basic body weight/resistance exercises like Bosus IMO are one of the best ways to build that- in the exact context you'll be utilizing those muscle groups with fast-twitch and balance related responses too.

So yeah, I totally agree with what you've said, I was just trying to let OP know that if he doesn't want to go to the gym he doesn't have to. There are about a billion ways to skin that cat.

 

[J.D.]

Yeah I fully get that and it's absolutely not the only way or anything remotely close. In fact it's not even the best way and the only reason you'd say it was fastest is because you can do it almost every day without screwing up your life schedule and because if you know what you're doing you can target muscle groups. It's not for everyone but if you DON'T hate the gym, you can get a lot out of it for sure.

Personally, I have to go to rehab my knee anyway.

 

[Malcolm]

Another big thing you should start doing as part of your daily routine is stretching. Stretching plays a HUGE part in preventing injury. Plus becoming more flexible can help with some grabs

This. It's always good to do some dynamic stretches before skiing as well.