Off-Season Excercises and Training for Skiing

i was built pretty much just like you. 5 8 130 when i was your age. I have gained about 25 pounds of muscle since then. But that was 3 years of working out most of the time. No suppliments some whey protien but really just working out and eating right. My biggest issue has always been injuries. As soon as i start feeling strong again i get hurt doing other stuff. I hate doing half workouts cuz im injured.

I would say gaining 20 pounds of muscle that fast without something like roids isent gonna happen. Its not really needed either. In the beggining you will gain muscle fast but everybody levels out and has to get over humps. The most important thing is to get a good plan and stick to it, as well as eating right every day. Also, make sure you switch up your workout every 6 weeks. Your muscles start to get used to exercises and you will stop gaining. As you said streching is def important. Especially if you plan on gaining tons of muclse. Also try dynamic warmups instead of streching, before workouts or skiing. Still strech but only for flexability not injury prevention.
 
Hmm, ok. I kinda missed this on the first read, but I agree whole heartedly with this. Add in a bit on proper nutrition and way more emphasize on leg strength and balance and you'd be reading my mind. My point in my previous post was supposed to be that you shouldn't even think about things like prohormone cycles until you have things like diet, protein intake, and base strength on lock down (and even then I wouldn't, but to each his own).

I am kinda surprised that so many of the responses in this thread have been at least receptive of the idea of weightlifting as ski training, since the usual response is something along the lines of "ski jock lol why don't you just go ski more"

 
so true. Two seasons ago i did like an hour or so of strectching a day bc I figured the more stretching, the better flexability and better "injury prevention" and I ended up making my knee unstable and tear cartilage in my kneecap. I also remember reading in runners world or something that runners who stretch before running get MORE injuries than those that dont stretch
 
even for running a dynamic streching wam up is better then static streching. There is lots of new research that is starting to show this.
 
Generally what happens if you don't drink enough fluids to flush out the creatine from your livers. Ive been taking it for the past year and seen huge improvments, i just drink a hella of a lot of water every day.
 
Thats true. Most supplements you need to drink a ton of water when u r on them. It makes sense to drink lots of water anyways. Creatine can be good but u can do it without it. Also, alot of it is water weight. Once you stop taking it you will lose lots of size and weight. Also by using stuff like this u r more likely for your muscle to turn to fat if you stop for a while. By slowly adding muscle naturally this is not as likely.
 
Neither of the first two links even mention squats, and the third link is dead. The first two links have good stuff for not feeling the burn when you're hitting bumps or carving turns, but not so much toward taking landings.
 
ok that was mean I don;t know why I lashed out like that. I'm just tired of this thread being misunderstood. I'm geting high and going to sleep now
 
wall sits are very different then squats. In a squat u have a eccentric and concentric movment where as a wall sit is just isometric. Both are usefull for skiing but a squat is more important. An better if done on balence disks once some strenght has first been gained with regular ones.
 
Not gonna read the entire thread, just saw the first post, a few comments:

#1) Protein supplement (Whey isolate) is all you need if you are trying to build muscle. Really what you want to make sure is you have enough protein intake if you are lifting weights. You do NOT need creatine for strength training for SKIING, and hormonal supplements is a HUGE mistake especially for younger folks, NO point in doing that crap for freeskiing. Whey protein and maybe flaxseed oil/fish oil only.

#2) Exercise: For novices I'd suggest a strength program like Starting Strength by Mark Rippetoe or Stronglifts.com 5x5 supplemented with HIIT (intervals) such as crossfit.com routines for cardio on off days. This will get you in a good overall fitness state. The benefit of Stronglifts/Starting Strength is they are based around the squat, you will squat 3 times a week. This will give you strong legs, super important in racing and freeskiing in general. The power cleans will give you explosive power. For skiing, I'd add in some plyometrics like box jumps (good for landings).

#3) www.crossfit.com

#4) Don't use hormonal supplements.
 
There are two types of stretching and they should be done in this order for any recreational activity:

#1) Dynamic warmup. This can be a light short jog (a few minutes), run up some stairs, hop up stairs, do leg swings (good for hip flexors), inch worms etc. Do this BEFORE the activity to get your muscles/joints warm.

#2) Static stretching, this is what most people think of for stretching, tons of options. Do this AFTER the activity. If you static stretch with cold muscles/joints you can tear your muscles leading to potential injury during the activity.
 
Sorry, you are a moron and know nothing about training if you think wall sits and leg press are the same as a squat in terms of muscle recruitment and overall fitness/strength development. Telling people not to do squats because of 'stress on your spine' is complete BS, I don't have time to explain why other than with proper form, the squat is THE BEST WEIGHTLIFTING EXERCISES FOR TOTAL BODY STRENGTH (not just legs).
 
Take up DH mountain biking. You get to hang around ski hills and get in mad shape for skiing.
 
dude, go ahead and do your squats with a weighted bar but I'm not going to. You may ski better than me but you can't touch me when it comes to training or overall physical ability. That being said, I still have a hard time executing the PERFECT form that is required to do a squat without causing injury. So I don't know how you can expect these kids who haven't trained at all to be able to pick it up just like that. Besides, the only muscles you're going to work out that you can't accomplish with a leg press is your lower back. You can get more power in your legs from doing leg presses with a lot of weight while doing the one-legged squats without weight that were mentioned in the links. Leg presses for power, one legged squats for balance. You say yuo don't have the time to explain why, you just have time to make 3 different posts on my thread...

As for the supplements you talk about them like you read it somewhere. I, along with a few friends and my brothers have gone through supplement regimins and none of us has suffered ANY negative side effects because we did everything right, including regular blood tests while doing the hormone cycles. So really what the fuck do you know about it pussy boy?

You guys are wrong if you think that creatine will only inflate your muscles. Yes it does draw water into the muscle but wich will make it bigger. But it also makes the actual fibers that compose the muscle stronger and denser. Therefor a muscle that is the same size with the same number of fibers will be stronger that it would be with no creatine.
 
Are you a bodybuilder or something? That is what it sounds like from this

The main benefit of the squat is that it recruits the posterior chain (if done correctly), e.g. glutes and hams are actively recruited in the lift in addition to quads. Back/core strength is added from balancing the weight.

I just cannot believe you are seriously into training if you think squats are bad. I've never seen an athletic training program with a weight component that did NOT involve squats.

Achieving the perfect form is a challenge, and I'm not saying I have perfect form, rarely does anyone. As long as you are aware of the form and practice and do not do anything sloppy (e.g. rounding lower back, quarter squats, good morning on the way up, loose core etc) you are not going to seriously hurt yourself.

Squats, and leg press to a lesser degree, train strength not power (done in the normal rep fashion). For power, I would recommend jump squats, plyometrics (box jumps mainly), cleans/power cleans and clean + jerk, med ball powerslams etc. One legged squats are good for balance/strength yes.

Re: Supplements, how old are you and how long have you been on them? How do you know there are no side effects at this point in your life.
 
ehhh okay..... personally im only doing some tramps, waterramps, running, gymnastic, little of gym to rest in shape, eat correctly, stuff like that... were supposed to be freeskier, we dont need to get the biggest muscle to be better in jumps and rails, just be in shape thats all... im sure that pros aint doing all of what your talking about....
 
************haha but exercises are great... ive been doing some of them too, just dont take trainning too seriously... skiing is about having fun...
 
I'm 24 and did my first cycle when I was 20 and right now I am doing the second and last cycle of my life. I've been taking protein for about 8 years and creatine off and on for 6. I guess I've been taking the vitamins for pretty much my entire life.
 
maybe you missed this entire paragraph...

"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."
 
no i read everything you said. You said "box jumps". I figuured you were talking about jumping up onto a box. I was talking about dropping from another box and then jumping onto a box. A drop box jump. Spins onto boxes are def good. I do lots of these as well as 1 footed.
 
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