Weight trainning ?

hank_hill

hank_hill

Active member
so i started lifting at my schools weight room a few weeks ago, and was wondering what some good lifts might be to help with my skiing?
 
leg presses, squats on the balance ball, sit ups on the ball with weight, squats, and more leg presses
 
^beat me by 2 seconds..

Also do Leg lifts to help with the abs. They work pretty well if you stick with them for a little while. (lie down and lift legs several inches off the ground.)
 
bahahahahahaha, im sorry about that, im trying to imagine what you look like? there were kids in my weight training last year who would get like 95lbs and they weighed like 100 lbs...dont take this as hate, but it gave me a laugh
 
do a lot of plyometric jumps, it will help your jumping quite a bit if you have trouble getting on to higher rails and such.
 
ya core for sure, squats, leg press, biking, stretching, being stronger also i felt helped me out in powder, pushing through drifts, it helps for sure
 
word. plyometrics are seriously so good for jumping. did that shit for soccer and if you do it right it will make a significant difference. the rest has been stated.
 
Leg presses really aren't a great lift. Squats (and front squats, ie. holding the bar in front of your head instead of behind it to put more emphasis on your quads) are really what you want to be doing to strengthen your legs.

 
Go for the compound lifts. The big 3....squats, deadlifts, and bench. Compound lifts don't just work the targeted area. They work nearly the entire body for stabilization and power throughout the movement. Compound exercises also release the most growth hormone and testosterone of any lift, which will help improve your strength and muscle gains. If you do squats and deadlifts properly it'll work your core harder than any crunch or sit up session you can think of. These are the ones that you can not leave out of a routine. But just remember the most important part......proper form. If you don't use proper form you can seriously or permanently injure yourself. Start light while focusing on perfecting your form, than start slowly working your way up.

Bent over rows, military presses, straight legged deadlifts, weighted pull ups are also very effective and I wouldn't leave them out. Also don't do all of this in one day, it won't work well. If you are giving it your all and doing it properly, you shouldn't be able to do squats and deadlifts on the same day. Split the workouts. One day is leg day, one is back, the other chest (mixing in say shoulder/tricep on chest day and little things to each day to fit in). And try to separate leg and back day by atleast 2-3 days between them so as to properly recover enough to put your strength into them.

But another extremely important aspect of any lifting routine is the nutrition. If you don't eat properly 30-1hr before your lift, your lifts will suffer and you will fatigue really easily. Also after a lift routine eat about 1 hr after you are done so as to replenish nutrients that you used during the workout. (good post workout protein shakes are also a good idea for right after your done to quickly get the protein and other nutrients to your muscles). It's best to have proper nutrition through the whole day, but hey that might be asking too much. So focus on really eating right before and after the workout. Massive complex carbs and protein being the most important before and after workouts. Lifting really depletes your glycogen stores (so stock up and replenish with good complex carbs.

Don't forget to also warm up before you do any lifting routine. And research proper stretching techniques as it will reduce injury both on and off the ski hill.

 
Core, back and Flexors are often overlooked but are important.

Also Arm muscles are underated but are actually really important. You don't want to do just to do legs and get out of balance.

Also don't just to weights so agillity and balance. They're huge factors in skiing.

Remember to warm up before you do weights and stretch afterwards otherwise they can make your muscles worse.
 
do lots of explosive leg workouts and core workouts but also dont forget you upper body, if you are all around fit then your skiing will improve a ton. also having good cardio endurance will help you for skiing. weight training will also increase bone mass so injuries are less likely. dont forget to stretch. mainly after a workout because stretching before weight training will decrease your strength. but definately have a 5 min warm up before weights and then stretch after
 
anything for your core. plyometrics. any upper body weightlifting, but use smaller weights and up the reps.
 
you should listen to HORIZON up there. That dude should open a gym.  The only thing he really didn't mention was don't skip plyos. They develop quick muscle twitch and replicate the kind of impact your going to take everyday. Form is also very important. If you can't lift the first 5-6 reps perfectly, on the  way to 8-10, you got too much on the bar. drop down to a weight your can do perfectly for most of the set.
 
Leg press + hamstring + quad exercises. ALSO work on ANY core muscle workoutm curles, pull ups, sit ups, whatever you want.
 
Actually, low rep sets are better at developing strength. If you do low reps (between 3 and 6 rep sets) with higher weight than you would use on, say, a 10 rep set, then you're going to be able to progress to more weight faster than if you go high rep. Higher rep routines are better for bodybuilding.
 
^^ doing 3-6 reps w/ shitty form is not going to help a beginner get anything but a bad back. This guy is just starting out he needs to do develop proper form which is more likely done w/ lower weight.
 
Leg Presses, Lunges, and SQUATS for legs. And focus on chore like everyone says and don't leave out your obligues(side abs) and lower back. And for rest of body stick to basic compund movments that are proven such as Bench press, dips, pull up, row, Barbell shoulder press etc......
 
even tho 95 is weak if you can put up more than you wiegh thats good plus that kid musta been a skinny lanky ass motha fucka unless ur in middles chool
 
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