Skiing exercises?

nuclearalchemist

Hi H&A,

Recently, I have been working at getting back into exercising. Thus far, I have started swimming 3 days a week working toward swimming a mile from:
http://www.ruthkazez.com/swimming/ZeroTo1mile.html

One of the main reasons for doing this is to be in better shape for the upcoming ski season, and even though I am doing the swimming for some cardio, I would like to add back in weight lifting as well to build up those muscles so that my endurance/performance is better. I have searched around online, but can't find a comprehensive workout that I really like. When I was working out consistently last year, I was doing xfit, and everything we did was with free weights, so I am biased toward those. Thus far, I have come up with the following that I probably want to work in to a workout:

Squats
Lunges
Deadlifts (these might be a problem, as my back is all kinds of messed up)
Back extentions
Situps
Pullups
Bicep and Tricep workouts

But I was wondering if anybody had a better idea of a more comprehensive workout that they did, or could recommend. I didn't really want to just come up with something myself, since I didn't know what I would be missing. Thanks!

Darkewolfe

I would recommend core building exercises be your number one priority. As a snowboarder, I prioritize the core very highly because of all the injury risks from falling. This is especially true since you also have a bad back and probably want to avoid reinjury.

nuclearalchemist

Do you have anything specifically that you would recommend? I do the swimming, and I want to start running again. But aside from situps/pullups/pushups, anything else?

Rikushix

Core core core! That's how you're going to become the best downhill skier around.

If your skis are going this way: ||

And you want to turn this way: \\

How do you do that? You don't turn your legs. You turn your torso.

In skiing your torso and midsection leads the lower half of the body. Your arms provide balance and your head is just along for the ride :P

edit: As Darkwolfe pointed out, snowboarding is even more reliant on the core, since in skiing at least, your skis are separate and you can attain some form of motion by pushing off like you would when skating.

As far as exercises go, try doing lots of varied crunches to tone all the edges of your midsection. Bicycle crunches and the like, not just straight sit-ups.

Darkewolfe

I did pilates for awhile. Nothing has ever been more grueling and painful to my abdominals. I stopped going because it wasn't convenient, plus I felt like a sissy since the mostly female class could all do the exercises better than me. However, I would recommend it as an amazing way to build abdominal strength.

nuclearalchemist

Darkewolfe wrote: »

I did pilates for awhile. Nothing has ever been more grueling and painful to my abdominals. I stopped going because it wasn't convenient, plus I felt like a sissy since the mostly female class could all do the exercises better than me. However, I would recommend it as an amazing way to build abdominal strength.

Sadly, I think pilates is a no go. I will have to do everything at the rec center at school, and classes are out due to my weird schedule.

Djeet

V-ups, crunches of various types, various plank exercises, supermans, lying/incline leg-hip raise, burpees, mountain climbers, etc.

I'd think X-fit would have a lot of exercises that could help you with core, or you could google up exercise routines that do not require equipment as such routines tend to be core-centric.

From exrx: waist, hips.

Simpsonia

I'm not sure what level of skiier you are, but after a full day of moguls and off trail runs, my quads are usually the most sore part of me. Squats as far as weights go, and stair running for cardio has been my routine to get my legs in shape for the upcoming season.

Usagi

Quads, calves, glutes, abs, and lower back are the things you'll want to work on, especially all the lateral stabilization muscles because woo those deep ones work hard to keep you stable

And you're in luck! It's that time of year again and SKI magazine is putting a series of videos up with gold medalist Ted Ligety's training tips

nuclearalchemist

Usagi wrote: »

Quads, calves, glutes, abs, and lower back are the things you'll want to work on, especially all the lateral stabilization muscles because woo those deep ones work hard to keep you stable

And you're in luck! It's that time of year again and SKI magazine is putting a series of videos up with gold medalist Ted Ligety's training tips

Cool! Thanks for pointing me to this, I am working on fleshing out my program before the resorts open, so hopefully I can get through all 6 weeks :winky: