Ski workouts for this season

cycling works well with leg power, like ride 10 miles a day. also longboarding for core. lots of situp help too. really just do anything that gets you into shape. legs and core are probley the most importent to work on.
 
Make sure you do some cardio (heart) exercise, it allows you to ski for longer. Try some interval training (sprints, like, sprint 30m, jog 20m, sprint 50m, jog 20m, sprint 75m, jog 20m, stop. and repeat). It gets your lungs prepped for those bursts of energy required while skiing.

Cycling helps too, works a lot of your leg muscles.

Core exercises, such as sit ups, will be good for you. Remember, your back is also part of your core. Keep it in shape.
 
not having a car makes me walk a lot, and i usually have my backpack on me, full of stuff. that seems to work decently for a kid who likes to smoke and doesnt like to hit the gym really.

that seems to do the trick somewhat. although the first couple days on snow is rough, after that its all good.
 
Day 1: legs
Day 2: core (abs and back) and cardio
Day 3: upper body(chest, shoulders, arms, if youre really worried about just skiing its not that important but if everything in shape except that youll look like a goon) and cardio
Repeat.

for legs do everything: calves, quads, hams, hip flexors (so important dont forget them) , glutes. dont underestimate calisthenics either, theyll make you more limber and help avoid being sore the first few days
for core i usually do about 400 situps / other ab excercises (leg lifts, decline bench, stuff like that), some lower back extensions are key for being able to shift your weiht quickly, rowing and pullups for your lats, traps, rhombs, etc.
cardio switch it up. run 3 miles one day, do sprints another, bike another, just whatever keeps you entertained.
 
I hate doing official regeimented training. I just bike eberywhere and skimboard all the time ( when not working)
 
well i run XC and track and that has me in great shape for sking since im in mosnter shape for running

.....i used to ski race and we did alot of plyometrics (some say they are bad for you but that's only if you do them wrong!) half squats, alot of core exercises( by far the most important muscle group for skiing) agility drills, and some balancing stuff, alot of dryland type stuff, quick bursts are something to keep in mind when training.
 
i think its also good to stretch alot of your leg muscles. it improves the efficiency of your muscles while reducing the chance of injuring yourself.
 
weight room, squats...but for the most part streching is key to keep ur muscles loose so u dont fuck ur self as easily
 
i do push ups sit ups then these fore arm things then calf raises

but the most important part is stretching. do some leg stretches and hold them for 1 minute each
 
Well for me weight doesn't matter so much, but a heavier ski will NOT help with rails. Heavier ski=more momentum so when you make adjustments on the rail you're more likely to fall off. Mounting your ski center will also help some.
 
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I've been running on a pretty regular schedule of a few times a week. Usually I'll do 3+ miles. I'm feeling pretty well prepared for the season at this point. I also throw in some push ups and sit ups to the mix.
 
Ab workouts

Wall sits

Stretch a lot

Other activities: biking, longboarding, running, whatever floats your boat
 
Cardio: Biking, running, swimming

Quads: Squats, Jump Squats, Lunges (Those who are extreme or don't feel these are enough, can hold dumbells while doing them, or have a barbell across their shoulder. Proper caution must be exercised).

Hamstring: One good exercise without a machine is to lie on your back, put your feet on a large gym ball, and raise your hips/lower back off the ground. Hard to explain, I'll try and find a pic somewhere later. Leg curls work well too, but I need a machine. Lying on your front and pulling your legs up to your ass.

Calves: Well... the standing calf raise. If it isn't enough, you can do one-legged ones.

Shins: Well... it's useful when you find yourself backseat. When I sit in classes and stuff, I just pull my foot upwards using my shin muscle, while keeping my heel on the ground. Like, pulling up the front of the foot, keeping your heel on the ground, bending at the ankle. I'm not very good at explaining things, lol.

Lower back: Bridges. Lie on the floor, hands beside you, raising your back.

Like this, but keep your feet flat on the floor

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Abs: Self explanatory. Don't forget to work your obliques too.

Deltoids: Park rats, this isn't essential for you. It's more for people who like to be technically correct and pole plant properly. Hold out dumbells in front of you, raise and lower them.
 
we have no ski shops in kamloops, stop lying.

I have stayed active, ate alot of fruit and that good shit. I am starting to strech
 
I never really worry about getting in shape for ski season. Running upwards of 50 miles a week seems to take care of that.
 
Lots of squats to build muscle around the knee's and prevent torn MCLs and what not.

Then just a standard workout, core strength is important.

I really haven't done enough working out yet and it's almost ski season I'd better get on that
 
that shin muscle is called the solias muscle and is key to the skiers that are trying to fight off shin splints. I also do those exercises in class. Squats are a great overall lower body exercise! Hip flexor exercises include that machine that the girls do where they push their legs outward as well as the groin where they push their legs inward
 
i've been running around 3 miles 3-4 times a week with sit ups and push ups, mixing in a 10-12 mile bike ride about once a week. Oh yeah, the powder mag exercises are really workin out for me too
 
Make sure you do abs every day. Abs and core are some of the few muscles that can recover fast enough so that you can work them out every day. Core muscles include abs, obliques, and lower back (lower back should need 1 full day of rest)

Legs are very important, but you need to do the whole leg, not just quads or just hammies, and don't forget calves are important too. For quads do squats, leg extensions. For hamstrings do leg curls and glute-ham raises.

Arms just look fucking sexy so do bicep curls and tricep extensions to look good.

If you are looking to get on a good muscle gain supplement get cytogainer--works like a charm.
 
Forgot to mention... guys who are going crazy on quad exercises should also work their hamstrings too.

Imbalance can cause discomfort in the knee... like... yeah. Just make sure you even it out.
 
For me since I have a bad ankle I do a few things to keep my legs strong.

Towel stretches- sit with ur legs straight in front of you. roll the

towel so its skinny and long and put it around the toes of both feet/or

just one foot. Hold both ends of the towel and pull ur toes towards u.

Hold it for a minute. 4 times

Foot alphabet- Lay on your back and lift one leg slightly pointing your

toes, more or less whatevers comfortable for you. Use your toes as a

pencil to write the alphabet with your foot in the air. Do upper case

and lower case, the bigger the letters the better.

Toe raises- Find a set of stairs. Let your heels slightly hang over the

edge of the stair. Stand up on your tipp toes and then let ur heels

rest down.

Heel and Toe walking- Pretty simple, I prefer to do it on carpet cause

its easier on my heels. Walk on your heels for a minute, then switch to

your toes for a minute. Repeat for 5-10 minutes or until burnout.

Lunges- With or without weight. 3 reps of 10-15 with a 25lb weight for me.

Squats- I use a bosu balance trainer. Its like a half gym ball with a

flat peice of rubber on the bottom. Its better then doing a normal

squat, because you have to use your core to balance, because your not

on a flat stable surface.

Box Runs- These work great for building endurance and strength. You can

make the box as big as you want. A whole soccer field, half a soccer

field, or 4 cones in a small square. It dosent matter. On the first

side of the box Sprint, once you get to the corner sidestep, then the

next corner backpedal, then the next corner side step again. Try to mix

it up, after you finish one do two in a row, after that try 3 see how

many you can do in a row.

Jog- See how far you can go. Start with a mile, try two and so on. Once

you get stronger work on a faster pace. See how fast you can run a mile.

Perserve the ski season, ride a bike, and lower emission rates. Its also good excercise
 
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