Pre Season workout plan?

JohnnyDope

JohnnyDope

Member
Hi guys! I haven't been in shape in the past two years due to working two shifts a day, but I started to do a little bit of exercise in the past couple of weeks in order to get ready for the upcoming season. For the last like 4 weeks, I've been doing various push-ups, squats, and bunch of sit-ups on a bench that I've got at home, and I finally started to feel a little bit in shape again. I'll start hitting the cross-fit gym near my place tomorrow, and I was wondering if you could recommend me some good drills to do. I'm not trying to pump up or anything, just to tighten up a little bit, so I don't break my knees and ankles when I hit some rails that me and my friend are making at he moment (I'll post pictures next week when we finish them next week)

Any advice appreciated,

peace out
 
I get busy with a couple of kettle bells man. Swings, dips, get ups.

Sounds like you've got your own thing going though. Can't see anything wrong with your routine. X-Fit is probably great for skiing too!
 
13861933:openairtemple said:
I get busy with a couple of kettle bells man. Swings, dips, get ups.

Sounds like you've got your own thing going though. Can't see anything wrong with your routine. X-Fit is probably great for skiing too!
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My routine is ok but that was just basics to get back in shape before I step it up a little bit.

Ye, the gym that I'll start going tomorrow is a x-fit gym type, they got cattle bells and bunch of other stuff.

Any other ides beside cattle bells? I figure step ups with some weight would be decent as well...

13861962:cannonballer said:
Are you asking for 2018-2019?
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Fynny ^_^

Nah, for the upcoming ski trip on January 3rd.
 
im really curious what Henrick Harlauts routine is. He seems to always do a bike routine- even since his day in the life video back in 2011 shows him warming up on a bike, and today on his insta stories too.


I like to climb, so i train for climbing aswell as skiing

Monday



45 minutes ARC training (climbing)

15 minute circuit on the bike

3 x 20 hanging leg raises

3 x 20 second flutter kicks

3 x 10 second L-sits

Tuedsay



Squat

3-4

3-5

Deadlift

3-4

3-5

Leg Press

3-5

10-15

Leg Curl

3-4

6-10

Calf Exercise

4

6-10

Thursdays

Front Squat

3-4

8-12

Barbell Lunge

3-4

8-12

Leg Extension

3-4

10-15

Leg Curl

3-4

10-15

Seated Calf Raise

3-4

8-12

Calf Press

3-4

8-12

Thats about it for legs, i do some upperbody work too but im to lazy to add it all

884004.png

get stronk my dude

[video]https://www.newschoolers.com/videos/watch/671384/MP--Training-For-the-Olympics[/video]
 
13862011:.otto. said:
jeez formatting got fucked up
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Duuuuude, thanks a lot! I guess I'll be quite busy tomorrow ^_^

13862022:Park_Ranger said:
mix in three 60 minute hot yoga classes per week. You'll thank me later after you're going 5 nights a week.
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I've been told that a lot of times, but I really can't imagine myself doing yoga... Just not my cup of tea, I think it's because I'm too neurotic :D

Thanks for advices, shoot some more stuff if you are bored !
 
13862087:JohnnyDope said:
Duuuuude, thanks a lot! I guess I'll be quite busy tomorrow ^_^

I've been told that a lot of times, but I really can't imagine myself doing yoga... Just not my cup of tea, I think it's because I'm too neurotic :D

Thanks for advices, shoot some more stuff if you are bored !
Click to expand...

Open your mind and go. Whats the point of having big muscles if you don't have the awareness and flexibility in your body to truly use them?
 
I saw you say you do Crossfit? Definitely try a HOT yoga class dude. I bet it will kick your ass and you will be really surprised with the workout.

One of my friend's is jacked, goes to crossfit like 5 nights a week. I took him to my HOT yoga class and he had to leave the room to vomit.
 
Day 1: 4 sets of 20 Squats, 4 sets of 20 calf raises, sauna.

Day 2: 8 minute abs

Day 3: Upper body work out of choice, sauna.

Repeat

**This post was edited on Nov 30th 2017 at 5:39:37pm

**This post was edited on Nov 30th 2017 at 5:39:50pm
 
13862099:Park_Ranger said:
I saw you say you do Crossfit? Definitely try a HOT yoga class dude. I bet it will kick your ass and you will be really surprised with the workout.

One of my friend's is jacked, goes to crossfit like 5 nights a week. I took him to my HOT yoga class and he had to leave the room to vomit.
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I used to play basketball for like 12 years, I've always been fit until i started working for a trucking company as a dispatcher two years ago ... Company is in the states, and I live in Serbia so because of time difference I go to work at 2pm, and finish at midnight(7-5 Chicago time), and hardly get to practice when I come home from work... But I've decided to get in shape this year and get into some jibbing with a friend of mine(we're making a pvc box and a rail at the moment, should be done next week)

I didn't see that its HOT yoga, actually I hear of it for the first time now, I'll check it out when I come home from work now... Thanks
 
13862112:Bloom. said:
Day 1: 4 sets of 20 Squats, 4 sets of 20 calf raises, sauna.

Day 2: 8 minute abs

Day 3: Upper body work out of choice, sauna.

Repeat

**This post was edited on Nov 30th 2017 at 5:39:37pm

**This post was edited on Nov 30th 2017 at 5:39:50pm
Click to expand...

I like the sauna part, too bad I live in a 3rd world country with no saunas in gyms... :D
 
Don't waste yur time picking up heavy things. Stretch a lot and deal with the pain over the first couple days of skiing and you'll be golden. Big fatass muscular guys can't ski.
 
13862011:.otto. said:
jeez formatting got fucked up
Click to expand...

Yea just to confirm, is the top number sets and lower number reps per set? I'll probably bump those reps for myself if that's the case but there's some good ideas in there! Cheers bruh
 
13862354:Ryhan said:
Don't waste yur time picking up heavy things. Stretch a lot and deal with the pain over the first couple days of skiing and you'll be golden. Big fatass muscular guys can't ski.
Click to expand...

Strength/endurance training is very different from body building... Why not hit the season ready to go rather than having less than optimal first couple days? Also lift heavy = your skis feel lighter, you jump higher, press into your carves harder.

Don't need to weigh more to lift more. You just recruit more muscle fibers that previously went unused. Sure I guess you'll guaranteed gain muscle mass at first but you'll also shed fat if you train with that as a goal.
 
Buy a rowing machine. Set it to 2000m. Row as fast as possible 1min. Stop. Get off the rowing machine. Pick up a 5-10lbs weight. Lay on the floor and hold it to your chest. pull your heels and shoulders off the floor and rock back and forth for 30s. Get back on the rowing machine and go as fast as you can for another minute. Repeat until you reach 2000m.

when you get very fit and have better endurance at rowing, swap out the weight/plank exercise for something with a kettlebell.

Dont worry so much about getting your ski legs, those will come after skiing. Get your body used to short bursts of exertion, and full body movements and core strength. Rowing is great for both muscle building and cardio at the same time.

**This post was edited on Jan 26th 2021 at 5:17:46pm
 
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