What do u do in the gym when u cant ski
- Thread starter bch.skis
- Start date
STEEZUS_CHRI5T
Active member
Abs, yoga, hop on a spin bike or elliptical.
Never hurts to work out upper body either, if you can't stand then hit up all the seated machines.
Never hurts to work out upper body either, if you can't stand then hit up all the seated machines.
SofaKingSick
Active member
core strengthening workouts. and just being generally fitter and stronger will always help so just do it all
STEEZUS_CHRI5T
Active member
14570938:Knapzach said:
I prefer DBZ clips on YouTube
bandagedbrando
Member
I mean first order of business should be ankle recovery/strenghthening. Lots of good bandwork and stretches you can find on youtube for that.
ReturnToMonkey
Active member
If you like to send stuff on your skis and crash a lot, it helps a ton to build some muscle around your spine and shoulders, in addition to the legs and core everyone else has talked about. Theres plenty of info on that on YouTube, but don't get caught in the weeds of the bro science and all the details. Just watch a few videos and try different stuff out for a few weeks. You'll find what works for you, keep it simple.
-eREKTion-
Active member
topic:bch.skis said:
Broke my ankle earlier this year. It’s super easy to hit legs without putting weight on your ankle. High volume on both hamstring and quad extensions are your friend. As your strength comes back, hack squat will help if your balance is still too bad for traditional squats. Recovery went pretty quick for me and I attribute some of that for staying as active and strong as possible.
SWRTOFFICIAL
Active member
Abs, legs, lotta stretching, rows, and box jumps
14571486:NoMasCork said:
Chest and tri
Bench 4×10
Dips 3×10
Skullcrushers 3×10
Db bench 3x10
Tri push down 3x10
Incline db bench 3x10
Pec deck flies 4x10
Legs and shoulders
Squats 4x10
Barbell shoulder press 3×10
Calf raises 3x10
Lateral shoulder raises 3x10
Leg curl 4x10
Leg extension 4x10
Back and biceps
ISO Lateral-Row 4x10
Incline curls 3x10
Db row 3x10
Barbell rows 3x10
Cable low row 3×10
Lat pull downs 3x10
Preacher curl 4x10
Hammer curls 3x10
Deadlift
charliewastaken
New member
14571519:NoMasCork said:
this is a heinous amount of volume but for the most part good.
charliewastaken
New member
14572815:TowRopes said:
exactly. rather do 3x4-6 weighted dips
hamsauce
Member
I dont want to crap on the workout plan listed above since at the end of the day any plan is a good plan and the best exercise is the exercise you will actually do consistently. There are a few flaws in my eyes.
1. As pointed out before, there is quite a bit of junk volume - meaning after a certain amount of sets per week (and day) of a single muscle group, its pointless for strengh and hypertrophy and at a certain point detrimental. So during the 20 sets of back over 5 exercises on the pull day, roughly half of those are junk and you could get the same results from 10 sets of high intensity (close to failure- low rep high weight or high rep low weight)- i.e. 3 sets of bent over rows, 3 sets of lat pulldowns, 4 sets of pullups. That being said, back and quads can both handle a little more volume than smaller muscles, such as chest or bis. I can cite peer reviewed if needed.
This also (which the plan does well) means that splitting up muscle groups to twice a week is good- meaning 10 sets on monday and 10 sets on thursday is better than 25 sets on monday. Thats why PPL is better than a bro split (bro splits work for guys on steroids- excess anabolic compounds increase the number of androgen receptors, allow for a faster recovery, etc.), but for your normal ski bum, a more spread out training is better.
2. That workout plan looks great for hypertrophy- but we arent bodybuilders- were skiers. not saying dorito shaped frat boys cant ski, but the optimal body composition for a skier is going to look WAY different. Skiing has a huge focus on quads, core, and posterior chain (glutes, hams, back), with chest, arms, and shoulders having a slightly different role. More importantly, skiers are focused on STRENGTH and MIND MUSCLE CONNECTION. Gym strength is very different than functional strength, and muscle SIZE does not always equal muscle STRENGTH. Look at lots of pro athletes- their training is a lot of cleans, deadlifts, squats, free weights, kettlebells, bodyweight- functional movements. But almost all of them have one or two hypertrophy days per week to 1) keep their muscle mass up so more strength can be built and 2) keep their body balanced so they dont injur themselves. My suggestion for a skiing focused workout:
Day 1- Strength. Deadlifts, split squats/lunges, back extensions, box jumps/step ups, etc
Day 2- hypertrophy- Pump up your chest and arms.
Day 3- Strength. Squats and Hip thrusts, then a lot of supportive exercises for your quads/hams
Day 4- Power- full body day of Cleans, tire flips, kettlebell swings, pull ups, etc
Day 5- Recovery. Do yoga, do a lot of hip exercises (monster walks, leg swings), stretch. Or incorporate this at the end of the other 4 days.
Do core 3x/week and run 2x/week.
Summary- Only do what you need to do. Focus on exercises that will help skiing. Explosive, functional injury prevention.
1. As pointed out before, there is quite a bit of junk volume - meaning after a certain amount of sets per week (and day) of a single muscle group, its pointless for strengh and hypertrophy and at a certain point detrimental. So during the 20 sets of back over 5 exercises on the pull day, roughly half of those are junk and you could get the same results from 10 sets of high intensity (close to failure- low rep high weight or high rep low weight)- i.e. 3 sets of bent over rows, 3 sets of lat pulldowns, 4 sets of pullups. That being said, back and quads can both handle a little more volume than smaller muscles, such as chest or bis. I can cite peer reviewed if needed.
This also (which the plan does well) means that splitting up muscle groups to twice a week is good- meaning 10 sets on monday and 10 sets on thursday is better than 25 sets on monday. Thats why PPL is better than a bro split (bro splits work for guys on steroids- excess anabolic compounds increase the number of androgen receptors, allow for a faster recovery, etc.), but for your normal ski bum, a more spread out training is better.
2. That workout plan looks great for hypertrophy- but we arent bodybuilders- were skiers. not saying dorito shaped frat boys cant ski, but the optimal body composition for a skier is going to look WAY different. Skiing has a huge focus on quads, core, and posterior chain (glutes, hams, back), with chest, arms, and shoulders having a slightly different role. More importantly, skiers are focused on STRENGTH and MIND MUSCLE CONNECTION. Gym strength is very different than functional strength, and muscle SIZE does not always equal muscle STRENGTH. Look at lots of pro athletes- their training is a lot of cleans, deadlifts, squats, free weights, kettlebells, bodyweight- functional movements. But almost all of them have one or two hypertrophy days per week to 1) keep their muscle mass up so more strength can be built and 2) keep their body balanced so they dont injur themselves. My suggestion for a skiing focused workout:
Day 1- Strength. Deadlifts, split squats/lunges, back extensions, box jumps/step ups, etc
Day 2- hypertrophy- Pump up your chest and arms.
Day 3- Strength. Squats and Hip thrusts, then a lot of supportive exercises for your quads/hams
Day 4- Power- full body day of Cleans, tire flips, kettlebell swings, pull ups, etc
Day 5- Recovery. Do yoga, do a lot of hip exercises (monster walks, leg swings), stretch. Or incorporate this at the end of the other 4 days.
Do core 3x/week and run 2x/week.
Summary- Only do what you need to do. Focus on exercises that will help skiing. Explosive, functional injury prevention.
-eREKTion-
Active member
Lots of good advice being posted so I'm not going to post anything huge but here's how I avoid building workouts with unnecessary volume. These rep ranges can be applied to any exercise.
Warmup
1st Working Set: 10-12 reps (you should struggle for the last 2)
2nd-3rd: 7-8 reps (same thing, the last couple reps should be hard)
4th: 4-6 reps
Rather than doing too many reps or sets of an exercise, I like to progressively add weight while decreasing total reps. Sometimes on certain lifts, I'll have a 1-2 rep max as my final set. I hate drop sets and I think it's starting to become clear that they don't really work as well as overload.
Last piece of advice: Don't chase the pump, you'll overwork yourself which is unproductive if you want to be stronger.
Warmup
1st Working Set: 10-12 reps (you should struggle for the last 2)
2nd-3rd: 7-8 reps (same thing, the last couple reps should be hard)
4th: 4-6 reps
Rather than doing too many reps or sets of an exercise, I like to progressively add weight while decreasing total reps. Sometimes on certain lifts, I'll have a 1-2 rep max as my final set. I hate drop sets and I think it's starting to become clear that they don't really work as well as overload.
Last piece of advice: Don't chase the pump, you'll overwork yourself which is unproductive if you want to be stronger.
freeballer
Member
This. And be sure to skip leg day if it interferes with curls.
14570989:Lonely said:
14572833:hamsauce said:
yeah i don’t do everything listed in the workout plan i just choose stuff based on what movement i want to do that day. I just do progressive overload so start with higher reps and then each set go down in reps and up the weight. On my last set I go to failure or even past failure (assisted reps) My main goal isn’t primarily to train for skiing though because overall I train for full body increased strength.
adamlikestoski
New member
topic:bch.skis said:
bench bench bench
graverchomp
New member
Stretching and plyometrics along with the gym