Best short-term get ready for ski season workout?

[Lane Meyer]

Anybody got any suggestions for a solid short-term (two months left) workout regimen that will kick my ass into shape for the impending season?

Biking, running, situps and pushups, swimming, or lifting? How much of each, and how often? Off days?

I'm tired of skiing myself into shape, and I want to be proactive about it this year - what do you guys usually do in the last few months of warmth before the snow flies?

[Crinkle]

deep knee bends in a cucumber patch

[tywhy]

Originally posted by Lane Meyer
Biking, running, situps and pushups, swimming, or lifting? How much of each, and how often? Off days?

all of the above. i like to hit the mountain bike and hiking really hard until the lifts start running. abs / core workouts are always a solid bet - situps and pushups and some swiss ball stuff. Do them as often as you want, take a day off every week or two. i've never had a problem over-training, just make sure you listen to your body and slow down when it needs it. yoga's an awesome skiing workout too, I'm trying to fit that in once or twice a week.

[Karl Stall]

spinning - but I guess you have real mountains to ride up.

If you belong to a gym and they have spinning, you should definitely get into it.

[basom]

this little doohicky is really working the lateral and core strenght for me at the moment. really burns up you ass too!

http://www.performbetter.com/ImagesProducts/7689P.jpg

linky (http://www.performbetter.com/detail.aspx_Q_ID_E_4174_A_CategoryID_E_384)

[dipstik]

A rowing machine will work wonders. Low-impact, total body workout.

edit: just make sure you learn how to do it the right way.

[homerjay]

Yoga is awesome. Strength and balance!

namaste.

[yogachik]

yoga.

[powstash]

golf, Old Mill, 45 minutes from now...let the training begin. :D

Oh yea, and I trail run & swim a bunch too.

[13]

Honestly, the best workout is whatever gets you out there pushing for the next level, dude.

[phUnk]

Originally posted by basom
I'm a goddamn fag. Here's an artist's interpretation of how gay I am.
http://www.performbetter.com/ImagesProducts/7689P.jpg

[homerjay]

Originally posted by phUnk


Well played, phunk, well played. Hysterical.

[PNWbrit]

Originally posted by homerjay
Well played, phunk, well played. Hysterical.

seconded - very difficult to improve a post by removing the phrase "really burns up you ass" but he managed it!

[Idris]

easy - go on a day trip with iskibc , once a week to begin with, then twice a week if you can take the pace

[Shake Zula]

Eventhough most people hate them, I recommend squats and lunges.

3 days per week.

Squats-5 to 6 reps 3-4 sets 80% of 1 rep max.

Lunges 20 to 30 reps 3-4 sets and as much weight as possible.

Combine that with some cardio and core strength and you will be good to go.

I stayed at a Holiday Inn last night.

[Vinman]

Originally posted by Lane Meyer
Biking, running, situps and pushups, swimming, or lifting? How much of each, and how often? Off days?

All of the above:

If you are lifting for skiing you want to pay attention to a few key areas

1: quads and hamstrings: go for multi-joint movements like squats, lunges, leg presses. These better simulate what you will be doing than things like hamstring curls or leg extensions. These have their place in the workout but don't focus on them.

2. Core work: low back and abdominal work is very important, especially for those backslap recoveries from drops and mogul bashing. Don't forget about your obliques either, train them just as you would your regular abs.

3. Abductors: helps you hold your hips stable during a carve

4. Calves and Shins: train these to help with weight transfer and prevent boot bang as well as lateral pressure for carving.

Lift 2-3 body parts per workout, 3-4 sets of 10-12 of higher to start with low to moderate weight to build endurance first, work on power later. Lift 3-4 days/week

Cardio:

Any cardio is good cardio for skiing. Running maybe a bit more ski specific because it is weight bearing but it doesn't hurt to mix it up. Cardio workouts should be 3-4 days/ week. Start with a doable time in mind and then increase slowly. Increase time before you increase speed to prevent injury. things like MT biking do have some nice cross over benefits because you have to read terrain and such, blah, blah....
Stepp machines might be a nice thing to simulate hiking for the goods. For advanced stuff load a small pack and put it on to make it tougher more realistic to what you will be doing.
nordic track to simulate skinning
As far as intensity goes you would like to get your heart rate up to about 65% of your max and sustain it to make good progress. Again start off slower and work up gradually.

Stretching:

Most neglected piece of the workout. Try to stretch after a short warm up and then after exercise.

Days off: make sure you take at least 1-2 days off per week.

PM me if you have more specific questions

[Lane Meyer]

This is now the perfect example of why I check in here so often - enough people made fun of me that it's worth re-reading for amusement, and enough people wrote good quality answers that it's worth checking to answer my question. This place rules. Thanks everybody.

[freshie247]

I don't know myself,but have heard that being a gerbil herder on Richard Gere's ranch over the summer is an excellent way to stay fit!

[freshie247]

I just read this entire thread again because it made me laugh so hard the 1st time!

[homerjay]

Seriously, I think a rigorous combination of basom's ass burning and fruit booting will have you shredding in no time!

[Plakespear]

Start with 12 Oz. curls. Than work your way up to 16 Oz. curls. If you're a super macho extremeo mountain dude, try a few 40 Oz. curls, but be careful- the results might be ugly (even though the might seem pretty at last call)

[divegirl]

mmmkay, I'm not a guy, but for these next last couple months, I'm going to the gym 2-3 nights a week for a 30-45 minute cardio session (including spinning), plus leg and abdominal weights afterwards, and then running STAIRS at a 5-story parking garage 1 night a week. During the weekends, I'm either backpacking or mountain biking both days. If not that, then another couple rounds at the gym if I have other plans.

Yay for getting buff!! And YAY FOR RUNNING STAIRS!!

[satori]

I try to stay fit by doing the above mentioned. But, nothing is better than Cross-training - shag, shag, shag. You work your cardio, lower back, abs, quads... I recommend fucking as much as possible :D :p

[Evil E]

http://www.bodytrends.com/gazelle/images/eth4_200x.jpg

If you cant find a healthrider do some blow and get on tony's pain train! WOO WOO!!!!

[ak_powder_monkey]

rollerskiing comes to mind

[mtbakerskier]

Originally posted by Plakespear
Start with 12 Oz. curls. Than work your way up to 16 Oz. curls. If you're a super macho extremeo mountain dude, try a few 40 Oz. curls, but be careful- the results might be ugly (even though the might seem pretty at last call) That is usually how i start out my pre season training, but I ussually graduate to the half gallons after the first week. Also dont forget lots and lots of sex.

[Ski to Be]

Bowling followed by some vigorous horseshoes from the standard fifteen paces of course.

[TeleAl]

Ride your bike...uphill.
Balance board for the rainy days.

[hardrider]

Originally posted by TeleAl

Balance board for the rainy days.

Whats this rain you speak of?

[dubu]

as gay as it is the stairmaster works wonders.. just dont cheat.
a month on that makes a huge differance for me, when I'm out of shape.

[Keoni]

Hot, sweaty cardio Fucking!!!!!!!!