Off-Season Excercises and Training for Skiing

hey_dude_its_me

hey_dude_its_me

Active member
This was my first season skiing and I really got into it. One thing I noticed it that a lot (not all) of the skiers I met said that skiing is the only sort of exercises they do regularly. I would really like to see what some of the kids I met could do if they were in better shape. So yea I'm not a great skier but I do know how to work out. The Fist part is about supplements the Second part is about exercises I have been doing.

Ok now for supplements

1. VITAMINS: Everyone should take some sort of a multi vitamin; if you haven't been taking them you will notice improvements in your energy and focus within a couple of days. Plus they turn your piss a cool neon yellow. There are different 'levels' of vitamins you can take, I'll list them according to their price and intensity: 1. Something like Centrum, or the generic brand

2. Something like Mega Men or Mega Men Sport from GNC

3. Something like Animal Pack, which is the multivitamin used by Body Builders

2. PROTEIN: I think anybody who is old enough to start weight training should be taking protein. Your goal should be to consume one gram of protein per pound on body weight daily; if you weigh 100 pounds you should eat 100 grams of protein each day. Protein jugs are typically around 30-40 dollars but they differ in the amount of servings and the effectiveness.

1. A Basic Whey Protein from GNC should be like $30

2. A time release protein, I use PRO-Bolic S/R, its like $35, you take this at night

3. My regular protein is an Anabolic Protein, Theres different companies and prices, as the name implies this is more intense and effective.

3. CREATINE if you are old enough, big enough, and serious enough about your workout you should take a creative or NO2 product. Prices vary; in addition the price does not always reflect the effectiveness. IF YOU ARE GOING TO TAKE CREATINE YOU MUST DRINK A LOT OF WATER. I don't want to freak you guys out with the caps but it’s important. It’s really not hard; you don’t have to drink that much, but people who don't drink any could run into kidney problems.

1. Some of you who watch the UFC have probably seen Xience, it’s a good all around supplement for beginners but it’s not the strongest stuff out there. If you are nervous about creatine, which I don't think you should be, I would start with this.

2. Right now I'm taking a product called Beta NOX, its good but its really intense, I got it for $30 but I think its supposed to be like $40

4. PRO-HORMONES:Ok, now if you are really serious I recommend a pro hormone cycle. Some of you won't be old enough for this. You have to be honest with yourself, you should not start this unless you are almost entirely done with puberty. Otherwise you will have a host of side effects, I think the term "bitch tits" should be enough to deter any of you 16 yr olds from taking this, I didn't do my first cycle until I was 20.

1. Non-Methyl cycles are less intensive, BOLD by a company called iForce is a good example.

2. Methyl cycles are serious stuff, they require a cycle support supplement as well as post cycle therapy. All in all a good cycle will run you about $150 with all the necessary liver support substances. For your first cycle you should stay away from products like Jungle Warfare or Testenate 150. DO YOUR RESEARCH

PART 2: EXCERCISES

:

Ok, I'm not going to give a full body work out here, you can figure that out on your own. I have listed some exercises that I think will help improve your spinning power. At the end I have also included links to websites with ski-specific workout programs.



1. Exercises for Spinning.

a. Wood Choppers: start in a squat position holding a medicine ball or a weight plate at your side with two hands. Now explode upwards bringing the medicine ball across your body to the other side as high as you can. You may want to jump if you play basketball as this is a good conditioning power exercise for basketball players. Upon return to the starting position bring the medicine ball downwards using your abs

b. Plate Twists: Sit on the floor on a mat and hold a weight plate with both hands out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor. Rotate from side to side and touch the plate on the floor on either side. Remember to contract your midsection throughout the entire exercise as you twist from side to side.



c Windmills: This exercise is one of the most challenging. Lie on your back with your arms extended and raise your legs until they are perpendicular to the floor. Slowly lower your legs to the side as low as you can while maintaining complete shoulder and back contact with the floor. Bring your legs back up to center and lower them to the other side.



d. Twisting Superman: Lie down on your stomach and raise your torso off the floor with your arms extended in front of you (beginners may place their hands behind their head). Here’s the twist: At the top of the raise, twist to one side, return to the center and twist to the other side. Lower your torso to the ground to complete one rep. Hold a two- to five-pound weight for a more advanced movement.



e. Matrix Twist: Stand with feet shoulder width and arms straight out and parallel to the ground. Keeping your arms as straight as possible, reach back with your right arm and touch the back of your left knee. Then switch sides and use your left arm to touch the back of your right knee.



f. Also I have been jumping up the stairs and doing 180s all the way up. Another thing I have been doing is just trying to jump on something a couple of feet high and trying to do a 180 or a 360 onto it. I think that spinning as you jump up onto something is a better work out then spinning jumping off of something. Spinning by jumping off of 1 leg is also good.



g. I have been putting on my skis and just going in the front yard and messing around. Jumping in place, trying to line up grabs, doing nose stalls, and I'm also going to build a rail here soon.

So yea, I hope that helps some of you improve for next year. Let me know what you guys do for off season training pr of you have any questions I will try to answer them.

Heres the links:

http://www.psia-nw.org/articles/ski_conditioning_fitness.htm

http://www.askmen.com/sports/bodybuilding_60/87_fitness_tip.html

http://www.nationalgeographic.com/adventure/0511/sports/bode_miller.htm

 
ah I forgot some stuff. Heres some tips for joint and bone health

JOINTS: For your joints you should take something like Fish Oil, or Flaxseed Oil. There is also a lot of products that are designed to help keep joints lubricated and healthy.

BONES: this is pretty obvious, a calcium supplement. However you don't wan to consume too much calcium or you will get bone spurs.
 
dude wtf this isnt training for the olympics haha. you dont really need to be in top shape for park skiing anyways. i personally dont like taking any supplement shit. just eat correctly and you wont have a problem
 
sorry that kinda sounded as if i were hating on you. IM NOT. i just feel like that is extremem to do for skiing.
 
and sorry for the tripple post, but a lot of that shit you should be talking to a doctor to both use properly, and make sure that you wont have any medical problems with it
 
thanks man, i trained a lot pre season and felt it really helped me out, i also think kids will get hurt less if there in better shape
 
Its cool... Yea it is extreme as I stressed over and over and over. I dont think suggesting vitamins and protein is too much for skiing. And I clearly stated that the other stuff is intense. The fact is, the stronger you are the better you are going to be, to a certain extent of course. All I did was provide methods to gain stregnth.
 
Its cool... Yea it is extreme as I stressed over and over and over. I dont think suggesting vitamins and protein is too much for skiing. And I clearly stated that the other stuff is intense. The fact is, the stronger you are the better you are going to be, to a certain extent of course. All I did was provide methods to gain stregnth.
 
biking is by far the best training for skiing aside from skiing itself. road, mountain, freestyle, whatever. it builds up leg strength, endurance, and mountain biking, particularly freestyle/downhill/slopestyle, is a great parallel to skiing.
 
haha

I started lifting weights and stuff this because I had to rehab a torn ACL. It helped a ton, though- I skied way better this season, and it was probably due in part to being a lot stronger and more agile.
 
nah I smoke weed. So did Arnold schwarzenegger when he was training for Mr. Olympia (see the end of the documentary Pumping Iron) to make him eat more. Its pretty funny to see him when he's high
 
Drinking alcohol, however, is a problem if you are trying to build muscle.

And looking over your original post... most of that is way too extreme for what people need for skiing- especially kids who are probably not even lifting weights in the first place. Doing hormone cycles? there is no way you'd even want to do that for skiing.

Really, just eating a healthy macro nutrient breakdown ( 40 / 40 / 20 calories from prot / carb / fat ), making sure you get all your vitamins, and eating more than you normally do while working out is enough for even a really dedicated skier. And for exercise.. I don't think you really need to focus on your muscles to spin... I mean do you ever throw a spin as hard as you physically can? I know I don't. You'd be better off working on being able to squat ton so that you can stomp it when you take a hit deep and so you don't give out when you hit a pipe wall really hard.

That, and bouncing on a tramp / diving / water ramping so that you don't spaz out in the air.
 
This stuff actually does pay off, preventing injury by creating more padding, strengthening muscles and ligaments, and you have even more control of your body in the air. Abs help a whole lot for spinning flipping, and obviously any leg workouts help with skiing because that's what you use all the time, and the arms help you get a really good hard first inital huck also.
 
I made this for people who are competitive and are looking to make serious improvements. Some of you guys are such pussies seriously you have no idea what you're talking about. I hate to tell you but something that you buy from GNC isn't going to kill you, I'm not telling people to shoot up roids here. I warned everyone about side effects and encouraged them to do their research, I told them that they need to be the appropriate age and weight for some of the supplements. I honestly don't know how some of you can think that lifting won't help skiing, that goes against almost every single property and charachteristic of the human body. The message here is that I believe Freeskiing will progress even more if the riders are focused on their overall physical abilities and not just the technical aspects of skiing.
 
man half that shit doesnt work or is over priced, and some of the shit they sell in there is harmful, and lifting doesnt really alot to do with skiing i mean balence and core work outs are good but squats arnt a huge nessesity for doing a cork 9, sammy does go to the gym but he doesnt lift weights he does core workouts with the medicine ball, and most of the pro riders are focused on their physical ability and are in good shape but that doesnt mean they do curls and rows it means they workout the muscles they need for skiing, u dont need to be foucused on ure overall fitness to be a good skier, preety much u need to be healthy and flexable
 
dude no need to go out calling people pussies. and your not a doctor, and im assuming your not a health expert or any shit like that (at least you didnt say that you were), so expect people to be suspect. dont call people pussies for no reason
 
Well written, but like he said, if your gonna take creatine drink water like crazy or youll screw yourself over.

 
oh course it does...lots of people dont though and thats why we have injuries left, right, and center.
 
Thank you.

If I just eat a ton though, and work out though is it necessary for supplements? It just seems so expensive.
 
A simple alternative to stay in shape in the off season for those who get summer jobs is landscaping. I have been landscaping for the last 7 summers (and sometimes the fall while going to college) to make money and stay in shape. It paid way better than working at a retail store.

 
Most supliments and protiens are compleatly unessary. I do lift and train a lot for skiing and other sports. If you eat right you can get what you need from your diet. I am getting my degree in ski resort mangment and exercise science so I do know a fair amount about it. I have taken classes in specific off season training for skiing. My roomate also just graduated and is a personal trainer. He has done several cyles of steroids more supliments and protien then I could count. He always tried to convince me to do it with him. Now after 3 years of that he just uses protien and is getting just as many gains as he was before. And for skiing you dont even want to have too much muscle. I have watched my roomate become way less athletic cuz he has too much muscle. Yes he can bench almost double his body weight but that is useless in skiing.
 
no, if money is tight it should go to quality food first. But you need to at least buy the vitamins, you can get like 180 days worth of a store brand for around $10. And if you can spare an extra $20 search the internet for some basic whey protein, a lot of times they are on sale just bc the flavor isn't that great.
 
dude, literally EVERY SINGLE excercise I listed is a core excercise. I never said anything about arms, chest, shoulders, or back....
 
good thread. To the kids saying that you dont need to you dont need to do the exercises like wood choppers bc you never spin as hard as you possibly can thats untrue. Those and other plyometric exercises are used for very quick very powerful movements and you use them a lot more than you think: some examples

-Doing a pretzel on a short rail, where you need to stop your spin quickly and start up in the other direction.
-Doing 450s 630s on to rails/boxes unless there is a large gap.
-Doing an urban style 270, 450, etc you need to put your tips over and then snap your body around very quickly.
-Shiftys
 
seriously you really dont need to "train" in the summer.

My friend and I are going to make a set up this summer with astro turf. that's a way to trrain. not body buildingg.
 
It's called preventing injury. I don't know about you but I hated losing days of skiing because of sprained/pulled muscles because of overworking them and whatnot. I've missed 3 comps because of the injuries and about 10 days of skiing.

Plus the ladies like abs.
 
watch this guys vids, if you can spin as well or better than him that I welcome your opinion...

If not than maybe you shouldn't keep hating on a thread that I made with the intentions of helping people improve.
 
There is a lot of good info in here. I am 20 years old 5'11'' and 150 pounds. I am pretty inexperienced at freestyle, but I grew up as a freerider skiing 7 days a year form the age of 3 until I was 16 and about 15 days a year the past 4 years. I live in the shitty plains so it limits my skiing. Next winter I am moving to MT and I want to be as strong as possible as to help my skiing. Not body builder strong, fitness strong. I am starting training next week. I plan to start with vitamins, protein, calcium, and fish oil. I am going to be working out, playing soccer, wakeboarding, mountain biking, skating, and working all day every day. My goal is to gain 20 pounds of muscle, for anyone built like me and has tried know thats no easy task. Also you didn't mention stretching. I think thats important. Any tips you might give me?
 
agree with this much more than the original post. your thread title should be "my opinion on how to gain massive muscle" and save it for a body building site, not a skiing site where probably over half the kids dont do any kind of lifting what so ever
 
basically, I go running 3 times a week. The other days I do situps and pressups, as many as I can do before getting tired, and have one day off.

Usually add trampoline to that as well, for training to actually spin/rotate/get inverted etc. Tramp is a really good and fun work out too.

09/10 will be doing a season in whistler, want to be super fit before I get there but I don't think vitamins and protein shakes are necessary, no one wants to be stupidly stacked for skiing...its more about having stamina...not being able to bench a house.
 
idk what to tell you about stretching for skiing since you're using a lot of static stregnth. This season I would do warm ups before skiing and actual kinetic stretches after skiing.

as for lifting, stretch only after your workout, do warm ups before the workout.

something like running you want to stretch before and after
 
Thats the point, to get those kids who aren't lifting to start. I'm so tired of people skimming over this and posting comments like this.

FYI if you follow what I said you won't gain massive amounts of muscle, you will gain stregnth. I never said anything about weight gainer, metabolism slowers, are an increased caloric intake.

Sure your muscles will expand but the real benifit is creating a system of DENSE muscle fibers. This will help everything from preventing injuries to allowing you to ski longer by making it more difficult for the lactic acid in your body to travel through your muscles.

If you're too lazy to train thats your deal.
 
I think this thread is really useful, take from it what you want, I think the exercises posted that mean people don' have to pay stupid money for a gym membership to get toned in the right places are great things to add to a normal work out.

On hte stretching front, loads of people say don't bother, some people say it actually harms. The truth is stretching makes very little difference other than psychological before a comp. It IS however important to slowly warm up AND warm down.

That is all x
 
yea there are risks like I said, but that is a 6 year old article....

The truth is that for any issue you can find articles for both sides.

If you think this shit will work for you like it worked for me then try it out.
 
i lift regulary prob 4-5 tiems a week and im goin just for building up muscles and toning up and watnot. i dont want to be a monster but i want definition in my muscles and want to be able to run still and watnot. it def helps your skiing as a whole but i woudnt say its necasary but if def does help and its good for u in general. also if u just eat a good diet that is fine i mean some kids go home and just eat 10 bags of chips and eat mac and cheese for diner i mean thats cool i guess but i prefer somethign good like fruit or steak or something. but anyway i think it helps you skiing
 
he never said anything about benching a house. There is not one exercise in there for a arms or chest. He's not making this thread saying that you need to do everything on here, but more for people to take what works for them and what they have time for from it, kinda like you're doing. True there is no replacement for on hill experience, but the more athletic you are the easier you will be able to learn new tricks and the less you will get injured.
 
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