Weightlifting During Ski Season

TheQuailman

TheQuailman

Active member
How do you guys alter your lifting schedule during ski season?

I've been squatting MWF and I'm not sure if I should change up my routine once ski season starts and I'll be on snow 1-2 times a week.
 
But on a serious note...legs MWF and upper body TT... But I'm probably going to switch those days around now that I'm skiing Saturday and Sunday.
 
What kind of leg workout are you doing that you can do it 3 times a week?? I can't walk up stairs for 2 days after my leg workout. You should try lifting with weight on the bars.
 
you could try to work in some plyos and box jumps if you are serious about your skiing

you build in the off season and maintain during the season, but this probably doesn't matter if you are just fuckin around

also take some ice baths and you will feel good
 
i lift year round 4-6 days a week. Don't really have any sort of set schedule in terms of what I do each week i just follow my rotation. I squat hard in the off season during ski season I only do legs on mondays or tuesdays since I dont ski week days anymore. Not worth ruining a day on teh slopes because you squatted the day before. Upper body I crush full out as usual
 
dude do legs, tons of cardio and core is a must, thats where are your spins and flips come from trust me, and forget arms and that shit i mean its cool if you still work arms but keep your priorities in order. remember biceps are for show, legs are fr go! good luck man
 
I have a rotation going

Day 1 - Chest and Triceps

Day 2 - Shoulders/Back

Day 3 - Biceps/Wrists

Day 4 - Rest/Abs

and i just repeat that throughout the season.

on top of that i play hockey for my school. thats a solid hour and a half to two hours of skating a day, so i never go lift lower body.

oh and drink chocolate milk.
 
Well I have to lift for football in the off season and this is my routine. Monday, tuesday, thursday. On monday I do lighter weight stuff but many more reps and more cardio. Tuesday medium weight lifting for upper and lower body. Then on thursdays we do heavy lifting for uppeer and lower body like pushing our max. It's seemed to work for me so go ahead and try it.
 
If you're squatting MWF, you're doing something wrong. You need ATLEAST 3 days of rest after a leg day if you're pushing yourself and doing the right exercises. If I was working at 4 times a week my rotation would be something like this (keep in mind I'll lift for an hour and follow with an hour of cardio)

Monday:

Lower Body

-Lactate cardio

Tuesday:

Torso (chest and back)

-Alactic cardio

Wednesday:

Off

Thursday:

Core

-Alactic cardio

Friday:

Arms (Bi's, Tris, Shoulders)

-Lactate cardio

 
If you're squatting MWF, you're doing something wrong. You need ATLEAST 3 days of rest after a leg day if you're pushing yourself and doing the right exercises. If I was working at 4 times a week my rotation would be something like this (keep in mind I'll lift for an hour and follow with an hour of cardio)

Monday:

Lower Body

-Lactate cardio

Tuesday:

Torso (chest and back)

-Alactic cardio

Wednesday:

Off

Thursday:

Core

-Alactic cardio

Friday:

Arms (Bi's, Tris, Shoulders)

-Lactate cardio

 
If you're squatting MWF, you're doing something wrong. You need ATLEAST 3 days of rest after a leg day if you're pushing yourself and doing the right exercises. If I was working at 4 times a week my rotation would be something like this (keep in mind I'll lift for an hour and follow with an hour of cardio)

Monday:

Lower Body

-Lactate cardio

Tuesday:

Torso (chest and back)

-Alactic cardio

Wednesday:

Off

Thursday:

Core

-Alactic cardio

Friday:

Arms (Bi's, Tris, Shoulders)

-Lactate cardio

 
Monday - ChestTues - Skiing next quarter

Wed - Bis/Tris

Thur - Leg day

Fri - back/shoulders

Sat - skiing

Sun - Rest

Really the same schedule, but make sure you do cardio after each session. For me I do it cause it helps stretch everything out and it doesnt make me sore/tight the next day. And i also give a day rest between leg day and Skiing. idk, i do whatever the fuck i wanna do
 
Offseason is where i build muscle mass, preseason is where i build strength and power which is peaking right about now, and below is my in season workout program(purely for maintenance). I mix up the variations of movements but the basic structure of the program remains intact. I also only ski on the weekends(real world, real job) FWIW.

Monday

30 mins HIIT cardio

Dips

60

Pullups

60

Band Walk

Shoulder Circuit

Physioball Neck

Rotational Abs

3x15

Lower Abs

3x15

Static Stretching

Tuesday

5-10 mins cardio

Squats

1x15

1x8

1x2

3x5

Deadlift

1x8

1x6

3x4

1 Arm Split Squats

4x8

Upper Abs

3x15

Wednesday

5-10 mins cardio

Dbell Bench Press

4x8

Barbell Row

4x8

DB Shoulder Press

4x8

Pull Ups

4x10-12

Reverse Flys

3x10

Imcline Dbell Curls

4x8

French Press

4x8

Thursday

50 mins cardio

Shoulder Circuit

Upper Abs

3x15

Static Stretching

Friday

Yoga Class
 
My schedule. Legs Monday. Upper body Tuesday. Cleans Wednesday, auxiliaries Thursday, stretch Friday to be loose for skiing Saturday and Sunday
 
Just to contribute positively to this thread:

Mon: Chest/Tris, ski after

Tues: Legs/Core, ski after

Wed: Back/Biceps, ski after

Thurs: Shoulders/Core, ski after

Fri: Free day/Whatever I want, ski after

Weekend: Ski.
 
Also forgot, I'm not really trying to build muscle during the season, just maintain. I leave the building part for off season because if I lift my hardest I get so sore and tired I could never ski on the weekend, so keep that in mind
 
Not sure what you're talking about. That is not a blank statement at all. Large muscle groups like your legs need rest after a workout. Unless you're doing really light sets of squats and other leg exercises like 2 sets of 20, the muscle fibers in your legs need to re cooperate. Even with light sets, if you're doing things right, there should be some muscle fatigue. Not to mention doing the same type of exercise three days out of the week is not going to be as beneficial for your body.
 
Go every morning

M:Chest

T:Back

W:Shoulders ski at night

T:Legs

F:Arms

S:Ski

S:Ski

Fit uni in there in the gaps, going to be a busy winter
 
How much do you 4-5 split guys squat if you can do it only once a week? Sets of ten with 300lbs going deep?
http://www.stormfront.org/forum/t864310/

Take a look at that, Arnold's golden six workout. Full body workout three times a week and that shit works. I think it is way more beneficial to squat many times per week and still be able to ski the next day. Switch one day's squats to deadlifts and you got some different hit for your core.
 
I do purerly legs once a week and usually do 4 sets 12x10x10x8 going up weight the first two sets ending with around 265 for the third and fourth sets(I am a little guy). Then I do the rest of my leg workout front squats, legcurls, calf raises, box jumps. I can also go skiing the next day no problem, its all about getting used to it and properly stretching.
 
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I weight lift now because I had shoulder surgery a year ago. I want all the muscles around my shoulder to stay strong so I don't fuck it up again. Even of you haven't been injured I highly recommend. Is because if you do wreck hard it'll help prevent injury because your body is stronger.
 
Some sort of interval or circuit training will be perfect during ski season. Skiing when you're sore as hell everywhere is impossible.

I've been training Crossfit since July, not at a gym but on my own. I don't buy into the cult nature of the Crossfit community, I just want to go into the gym, lift, and get the hell out.

The strength, circuit, interval and mobility training I do has made me so much stronger. It's fun as hell and if you're well versed in oly and power lifts you'll do fine. My squat is 20 lbs from being 2x body-weight. Clean up 30. Front squat up 60 (because I never used to do them). Not to mention I'm never sore to the point where I can't walk, nevermind ski the next day.

I would advise that you get yourself on a solid supp. regimen too. MP Combat Powder is the most complete protein I've ever taken. Combining that with an Amino/BCAA supp., glutamine, and creatine, you really should never ever be sore. And you'll be strong as all hell.

If you have any questions you can DM me.
 
Thanks for the replies everyone!

I read Starting Strength this summer and have been following that workout:

A Day: Squat 5x3, Bench 5x3, Dead lift 5x1

B Day: Squat 5x3, Press 5x3, Clean 3x5

I lift MWF and alternate between days. I do 5 minutes of cardio on a bike and do warm up sets before each lift. I go up about 2-3 lbs on each exercise each workout day. Although it is hard to keep these gains constant because of injuries, illnesses, missing workouts, form, etc.

I'm thinking about moving it to Sunday, Tuesday, Thursday and then skiing Saturday.

I don't think I'll be too sore for skiing on Saturday. But I'm also not sure if I'll still be able to go up in weight on every exercise if I'm stressing my leg muscles 4 times a week.

Another option would be to do A day on Monday, B day on Wednesday, and then go light on Friday or just do upper body lifts.

Any thoughts?

 
keep going with SS until you stop progressing. Why no chins or rows? How often do you ski? you pounding that milk? haha

you should be able to just listen to your body and back off down to 2 workouts per week if you start feeling rundown or notice decreased performance when skiing or lifting.

IDK why you are asking for advice here? youve read the responses from most people haha.
 
didnt read your post thouroughly haha.

I would do 2 days SS and then Friday drop the Pulls and Squats and replace with a couple upper body accessory movements.

You should still be ablt to progress your weights and get enough rest this way.

Also, check out T-nation.com- best website out there. you can search the articles(all reference medical journals and are written by people at the forefront of the industry with degrees to go along with their reputations), or the forum.
 
You are doing 2 days of pushing with only 1 day of pulling.

to develop healthy balance you should have a push pull ratio of around 1 push to 1.5 pull.

And FWIW your upper back is hugely, hugely responsible for shoulder health.
 
AHAHAH say what you will about crossfit; but it helps build functional strength more than anything i have done. I had weight lifted for a while for football and other sports. Yah my numbers were high and i looked big but it doesn't compare to how flexible and strong I am after 4 months of crossfit.
 
Wow . im surprisingly impressed by this thread. I mean, its a complete repost, but this one turned out much better then most. Some good workouts listed above , Golden 6 and california growns crazy workouts I will have to try. I usually do something active every day. I much prefer skiing, biking, hiking and. I believe that you need to mix up the ways of training, and constantly learning to get the best results.

My Basic weekly workout routine

Monday - Bodyweight - this is more important IMO, gives you amazing feeling of control in the body, and complete function strength. Complete as fast as possible.

Pushups - 25

Chinups - 25

Dips - 25

Inverted Bodyweight Row - 25

Handstand Pushups - 15

One seg squat - 15 each leg.

L sit - 1 min.

Tues

Sports/Cardio - 45 min

Wednesday - Barbell Workouts provide efficient production of muscle mass.

- Bench Press 5xmax - 135

- Squat Clean 5x5- 135

- Push Press/Thruster 5x5- 135

- Row 5x5 - 135

Thursday

- Yoga/Stretch 45 min

Friday

- Kettlebells - 40 pound - As fast as possible

- 100 Swings

- 50 Cleans

- 25 Thruster

Weekend

- Hopefully ski

- do mike changs 6 min youtube ab video . corny but it works.

 
During the winter I usually lift for swimming. An hour 3 times a week so not that bad. Couldn't tell you a set schedule though, our coach changes it every week based off what we need work in.I don't know much about lifting, I prefer a cardio workout.
 
i basically do this same thing. i just dont do legs during the season because skiing saturday and sunday is a good way to maintain them
 
You are forgetting about the posterior deltoids and trapzeiuz. Also what does that mean 1:1.5? We all have different biological histories. Some people might have a pattern overload from a certain sport so they do more pushing movements to compensate. Some people may have a lordosis posture.

Don't give some random person on the internet medical advice when you don't know about them. It seems like every thread regarding fitness is filled with your comments. It doesn't sound like you are actually trying to help anyone. I am getting the impression that you just want some confirmation
 
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