Workouts aimed at skiers

T

TheGrudge

Member
Right, so I've decided to start hitting the gym after my exams are done instead of just doing a bit of jogging every once in a while, and I was basically wondering if you guys could give some advice when it comes to particular workouts and excercises that are helpful for skiers. Any stomach/chest excercises are welcome as well though... so not just knee/leg related stuff.

Please provide a brief description as well as I'm not really familiar with any names of gym equipment or excercises if that's not too much of a hassle.

And yes, I have seen the Sammy K. video
 
stretching! A lot of it.

Also, dont just focus on your legs. Your whole body needs to be strong. Your stability runs through your core obviously, or it wouldnt be called a core. But you have to be balanced. protect your upper body by strengthening and stretching, while balancing it with leg strength and quickness.

if you go to a gym, ask the people who are trainers there to help out with some exercises. Thats what I do.
 
well i lift for football and lacrosse 5 times a week but you can control yourself so much better when you are stronger when you are skiing. but things you could focus on would be squats, squat varitaions( 1 leg squats, side squats), do calf raises with a good amount of weight until failure, leg extensions would also help a little. then also focus on your core that will help alot too. that can be anything from normal sit ups to hanging from a bar and then raising your legs til horizontal. working out your upper body would help also
 
that sammy video isnt a fucking workout thats a little girl's PE warmup. chances are sammy carlson hasnt really worked out in his life. once i get my strength back i should probably make a REAL skiing workout video and show you kids how it's done, im sick of mediocre ass workouts from skiers and its the reason why injury happens so often. like with me, i stopped working out november-ish and i lost a lot of muscle and i tore my fucking ACL. im not letting that happen again. im gonna get jacked again and you kids will see what a true workout looks like and that shits TIRING unlike sammys gay little shit. ill show you skiers that know how to work out. ash battersby and dania assaly, both chicks, (really athletic strong chicks) fucking blow sammy out of the water in terms of working out.
but you really wanna start checking out what your 1 rep max's look like in basic lifts: parallel squat, bench press (barbell or dumbell), and hang cleans. hang cleans help your hips out a lot, and your hips are big in spinning so you will wanna do these. make sure to also work out your abs, lower back, glutes, hamstrings, and calves.
 
okay I looked up what squats are, but Im not really sure what you mean by leg extensions. also, what do you mean with "core" ? Is that just general body strength?

What about quantity? How many of the excercises should you do, how much weight should I lift etc to get a good workout yet not over-do things? I realize that varies from person to person, but im sure theres a way to sort of find out ?
 
feel free to make such a video any time !

as for the quoted part of the post: 1 rep max's? as in how many you can do before being completely destroyed? or the max you can lift/press/hold/... ?

what are barbell/dumbell presses?

I take it hang cleans are what the other guy described, hanging from a bar and raising your legs to horizontal position ?

my english is pretty good, but these specific terms im completely and utterly clueless about tbh, so sorry about that
 
i work out more than i ski (almost everyday) and idk what a hang clean is or that horizontal leg thing you are talking about are...? and what does it work out for you?
 


Your CORE is group of muscles located in your stomach.

During your workout the general recommendation is to do 3 sets with 10 reps each.

If youre looking to build muscle mass increase the weight and decrease the amount of reps.

For toning and actually strengthening your muscles 3 sets of 10-12 reps.

Also it is extremely important to workout your ENTIRE body not just specific areas, if you don't your body will become "unbalanced." That being said you can concentrate more specifically on certain areas.

Also for usually around 50 bucks you can set up an appointment with a personal trainer who will develop a workout routine specific to your goals. This is the best thing you can do. Yes even better then getting advice on NS.

Also cardiovascular warmout and cool down are really important, combined with alot of stretching. Between each set I somewhat stretch the specific muscles I am working combined with my normal stretch session.
 
ur core muscles are, for the most part, ur abs and obliques (the muscles on the sides of ur abs). and ur 1 rep max is just the maximum amount of weight u can lift for one repetition.
for skiing u def wanna strengthen ur core muscles and legs, but obv if ur entire body is in shape u'll feel better and u'll be less prone to injury.
U'll get the best workout by using free weights (basically just weights u can grasp with ur hands) but ur gym should also have a machine section which might be good for u, as u are a new to weightlifting. the machines should also have a description of what muscle groups they are strengthening. machines wont give u as great as a workout as freeweights, but they def will help, and get u started. As u start getting more comfortable...move up to freeweights. also, dont be afraid to ask people questions if ur not sure wut to do. people may look intimidating, but they are all in their for the same reason and they respect one another.
 
thats a pretty fucking bold statement dudeyou make it seem like he made that video with the intention of people watching it and following what he does 5 times a week...
it was never supposed to be like that....it was simply some insight on what he might do while at the gym...jesus
and im pretty sure sammy has "worked out" lets not forget he is a professional athlete give the kid some respect....
 
ok i have a question. i worked with a guy over the summer and he introduced a different system of weight training. instead of the normal 3 reps, not necessarily at full weight, you do one rep using a weight that results in failure. the guy told me that this way increases muscle strength rather than building muscle. i was just wondering if anyone uses this system?

hope the description was good enough
 
i dont give a fuck who you are that's not a real workout...get off his nuts because he's a pro skier. not saying i ski better than him by any means because he's really fucking good at what he does on the hill--one of the best in the game for sure, but i can say that his workout is fucking tiny compared to stuff i have done and used to do on a regular basis when i was playing football and even in back in september. and not to claim but i have worked out with professional skiers before (ash battersby and dania assaly if you want a name drop) and they do much tougher shit than what sammy did in that video. if you really want proof ask giray dadali, another real good skier who knows how to work out real well (because i taught him).
and also if i did the video, i would put it out in september or sometime like that because i have a torn acl right now and have to get surgery pretty soon so yeah. if i didnt stop working out in october-novemberish i probably wouldn't have gotten hurt.
 
Doing a low amount of reps with alot of weight increases muscle bulk or mass. It obviously strenghtens too but not what you want for a skiing training program.
 
Also I forgot to mention

When you are trying to lift more weight than the specific muscle group can actually handle you use other muscles or motions to compensate.

Its really important to isolate the muscle groups for every exercise.

For example I constantly see people doing Bicep curls with more weight then they can handle, because of this they bend there back and often twist their wrists just to be able to lift the weight. This does nothing but put strain on their back and take away from the strength theyre trying to build on their biceps.

Good posture and movement are really essential is a good workout.
 
Alex, maybe you could make a video where you instruct someone else to do the excercises? Pretty sure a video like that would be more than welcomed by a lot of people

If its not too much trouble anyway :D
 
Honestly I'm sure their are millions of videos all across the interwebz that you could use. Just take some pointers from say gymnastics and racing training videos.

or if you really want to get the most out of the gym. GO TO A PERSONAL TRAINER.
 
doing less reps with more weight (ie 1-4) isnt gonna build as much muscle as mid range reps (ie 10-15). lower reps equals more strength gains than hypertrophy because you are targeting the fast twitch muscle fibres more than if you do less weight for 12-15 reps. thats why powerlifters train with 3-4 reps with as much weight as possible while bodybuilders train in the mid rep range.
 
If you read my earlier post essentially I agree with you :)

When I said muscle mass or bulk Im referring to the fact that low reps builds the size of the muslces but does not increase the strength as much.
 
maybe you missed sammy riding his bike everywhere?

some tigard peeps from college say he goes running fairly often.

hello cardio.
 
Here is a really good core workout:

Day #1

3 Sets 25 Reps Sit Ups

3 Sets 50 Reps Monkey Wrench

3 Sets 25 Reps Leg Lifts

3 Sets 50 Reps Cherry Pickers (Alternate toe touch)

3 Sets 35 Reps Back Crunches

3 Sets Each Side 30 Reps Oblique Crunch

5 Sets 20 Reps Pushups + Failure

Day #2

3 Sets 30 Reps Crunches

3 Sets 25 Reps Roll Ups (Reverse Situps)

3 Sets 50 Reps (25 Each Side) Bycicles

3 Sets 26 Reps (13 Each Side) Windshield Wipers

3 Sets (Each Side) 30 Reps Side V Ups

3 Sets 35 Reps Back Crunches

Day #3

3 Sets 25 Reps V Ups

3 Sets 25 Reps Butterfly Crunches

3 Sets 25 Reps Straight Toe Touches

3 Sets 30 Reps Side V Ups

3 Sets 35 Reps Back Crunches

1 Minute Each Side 2 Reps 4 Way Planks

Day #4

6 Sets 50 Reps Crunches

3 Sets 25 Reps Hip Ups

3 Sets 30 Reps Side V Ups

3 Sets 40 Reps Alt Back Ups

Day #5

3 Sets 25 Reps Sit Ups w/ Medicine Ball

3 Sets 25 Reps Toe Touches w/ Med. Ball

3 Sets 50 Reps Seated Ryakers w/ Med. Ball

3 Sets 25 Reps Each Side Russian Twist w/ Med. Ball

3 Sets 30 Reps Side V Ups

3 Sets 25 Reps Superman Med. Ball Throws

Day #6

3 Sets 15 Reps Hanging Straight Leg Raises

3 Sets 20 Reps Hanging Knee Raises

(Up, Side, Up, Side)

3 Sets Each Side 20 Reps Cable Chops

3 Sets 20 Reps Sit on Bosu Legs Raised off

ground, Alt side with Med. Ball

3 Sets Each Side 20 Reps Dumbell Side Crunches

3 Sets 20 Reps Back Extensions

 
Alex_G, you have made yourself sound like the most arrogant piece of shit on this website. Sammy was fucking around a good amount in that video, im sure he works just a little bit harder when the camera is off..

and its also not hard to prove that a football workout is a little tougher than a ski workout. no need to inforce toughguy
 
im not a fucking bro...who gives a fuck who he is his workout aint shit is all im saying...quit fucking prohoing you dumb ass kids. these guys are really not that much different than you, they are just pretty damn good at skiing. they work their asses off on the hill and get really really good. what these guys do is not impossible...not saying i can do it but if you kids really want it you can go out and get it. quit acting like it's impossible and go out and start learning new tricks and before you know it you can get pretty damn good.
 
this wasnt directed to you. thegrudge who made this thread referenced the video of sammy "Sammy K" but his last name starts with a "C" and i wanted to clarify.
 
all im saying, is that i may not be that good at skiing, but if i am good at something, it is working out (once i'm healthy) and i know for a fact that a lot of you kids could do a WHOLE lot better than sammy's workout. its hard for me to consider that thing a full workout, but it works for him so i guess if you guys wanna be like just like sammy, you can do his workout. i'm saying that you guys can be way better than sammy in the gym. and i mean WAY better, and you could get much better results too.
 
i guess but i don't really like sammy to begin with because of what ive heard about him snaking everybody in line at US Open and stuff like that and this "workout" thing of his didn't impress me much either.
 
daaaaamn guys lay off a lil bit...kids take shit waaaayyyyy to seriusly round hurr...

anyways thanks for the input alex and josh, can't wait to see the vid for some more pointers and yea, take a chill pill boys, this shit's gettin retarded...(absolutely NO hate towards anyone.)
 
again if i make this video it will be much later on, like septemberish because my knee won't fully be healed for a long while
 
we still dont have any jumps up at my hill :'(

so yea, workouts are needed in some cases, like summer!!
 
I played football for over 13 years, giving me alot of time to learn about lifting and what muscles are important for what. (im not claiming about football)

For skiing, core and leg strength are key. The core will help you to impact impacts. Strong legs are obviously a must. Studies show that hamstring strength actually isn't as important in many athletic respects as calf/back of leg muscle (name eludes me for some reason).

Work on stair workouts, leg lifts (hold in the air), crunches, stair calf raises. Some people like squats, but they have a tendency to injure knees/back muscles, which is something you definitely don't want.

Overall, the legs and core is what you want to aim at. You can look up plenty of workouts. KNEES ARE KEY. Build muscle up around your knees to help absorb impact, and at the same time, avoid injury.
 
One Question

Do you honestly believe that was his entire workout. He was giving examples of a few things he does in a space of 4 minutes while still trying to keep it enjoyable to watch.

Also I dont think Sammy has had a major injury yet and you seem to use injury in your argument alot so can that justify the fact that the video most likely does not depict his actual workout.
 
well if i were somebody who was trying to show what my workout would look like i'd show my best stuff i wouldn't show my weakest things that i do...
 
it almost seemed like he was embarresed or too shy to actually demonstrate his exercises so instead he just messed around and cracked jokes to the camera and stuff. im sure his workout is alot different when he is in there alone, or atleast i hope it is, because it seems like a trend these days for a group of highschool guys to get gym memberships and just drop by and mess around and hit the punching bag or read a newspaper by the front desk just for the sake of saying they go to the gym. (not saying sammy is one of them, he is a pro athlete and like i said above he probably gets a solid workout in when theres not a camera following him around)
 
ok hero calm down take ure cape off and stop. thats not his real workout it was just a sick little vid that shows u u gotta keep up training off the hill it helps. last summer atleast he worked out twice a day it was posted on here somewhere, did you?. so dont rant about the reason theres so many injuries in skiing is cuz they dont workout like you do maybe its cuz they do shit like go 35 ft out of a quarterpipe and land on their shoulder or miss their feet on a double off a 70 footer.
 
shut the fuck up you little prohoe, im sorry i dont keep up with his schedule because i have better things to do like keep up with my own. again i never said i was anywhere near as good as he or any other pro is, all i was saying is that im pretty sure i work out a lot harder than that video showed and that you kids could too. don't use that thing as a point of reference.
 
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