Workouts aimed at skiers

Leg Days20 minute warmup jogParallel Squats 10, 8, 6, 4Barbell Lunges 3x10Hang Cleans 10, 8, 6, 4Glute-Ham raises 4x15 with weightLeg Press 10, 8, 6, 4Balance Med ball tosses 3x15 on each legLeg Curls 3x15Calf Raises 3x30 each footLateral Bench Hops 3x10 each sideMed Ball Ab Circuit 3 timesBleacher Hop Circuit (burliest one)Stretch Sesh
Arm Days20 minute warmup jogDumbell bench press 10,8,6,4Shoulder circuit 3xBicep Curls 4x15Dumbell incline bench press 10, 8, 6, 4Dumbell decline bench press 10, 8, 6, 4Med Ball Ab Circuit 3 timesLat pulls 3x15Pullups 3x to failureStretch Sesh
 
#1 workout...hit park open-close 3 days in a row...take a few days off...then you are a indestructible tank.
 
most kids that ski dont workout, and unfortunately (and I'm sure Alex can can relate to this too) most kids dont see the benefits until they get an injury. I rollerbladed and snowboarded for like 7 years and never worked out a day in my life til I blew out my knee when I was 19 and had to get surgery, physical therapy the whole shebang. After you bust yourself up a few times you realize the only way you're gonna feel really good again or get back to the way you were is by pushin up some weight
 
These are some posts I made in other threads, don't have time to read this thread now:

#1:
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

This. Do Starting Strength. Do not modify the program, squat to at

least parallel (not 90 degree legs, but when hip crease drops below

knees). Do not modify the program. Go heavy, eat reasonably and rest

properly. Do not miss workouts (3x a week). Do not modify the program.

Couple other things

1) P90x is meh, Crossfit (www.crossfit.com) is the real deal. P90 is better than nothing but CrossFit is far superior.

2) Cleans/snatches (power or full, power is easier to learn without a

coach) will build awesome power development, plus you can work front

and overhead squats which are amazing for your core.

3) Squatting on a bosu ball (the half ball thing someone is talking

about) is pointless and dangerous, you are asking for ankle/knee

injuries. You do not fire more muscle tissue squatting say 135 on a

bosu ball verus 225 on the ground. Think about it, what sports (other

than lumberjack log rolling) are you on an unstable surface? The ground

doesn't move when you ski, you do, so squat HEAVY on solid ground,

trust me every muscle from your ankles up is going to be working to

stabilize the bar through the range of motion.

#2 (re: Sammy C's video)

I think big mountain riders work out properly more often than freestyle skiers. Problems in this video:

1) Standing on swiss balls does nothing other than risk ankle/knee injuries

2) You can get "cardio" better ways than in a gym on equipment (sprint

repeats, hill repeats, trail running, bike sprints, CrossFit etc)

3) He is doing hip extensions wrong on the swiss ball, better to do

them on the GHD type bench so you can get a full range of motion from

the hips (he is trying to strength erector spinnae in lower back)

4) Yes being flexible is key to preventing injury, but you have to

be strong through the range of motion too (e.g. weightlifting) if you

want to be safe from injury in a position with load on the body

(landing a jump)

5) Number one issue really, you need to do heavy squats with good

form. Period. Low reps heavy weight is how you will build total body

strength not just legs. 5 reps for 3 or 5 sets is the way to go,

progressive loading etc. My prediction is that unless Jon gets his

squat up a lot, to at least 1.5X-2X bodyweight (so 120-160kg) , he will

not be competitive on the world cup/olympics in GS.

All the said he is a crazy good skier, if he just tweaked some

stuff he would be even stronger and it might help him a bit more who

knows.

 
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