Eccentric Leg Strengthening for Skiing

[old goat]

I noticed that it takes longer for my heart rate to go up, but how does it feel when the leg arteries take a long time to open?

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I'm a little late with the answer--but when your leg arteries haven't opened up your legs hurt--the classic burn. Even when I was young the first run of the day was the hardest on my legs. I never did any endurance sports in school; I was surprised by how much time my swimmer son and my XC son spent warming up before a race. It doesn't matter how much working out you do and how great a shape you're in; until your heart starts pumping and your leg arteries open up you're going to feel out of shape. Fortunately, for lift skiing one run is usually enough to get the blood flowing and you get caught up on your oxygen debt on the second lift ride up. If you're skinning it pays to start slow, especially as you get older.

[Best Mexican Skier from Da South]

Rob Shaul's leg blasters regimen is awesome. You can certainly mix it up too.

Right now, I'm substituting the 10 air squats with 10 Wall Balls with a 12 lb. ball. Also, I've appended some ring rows and crunches to the end of the mini leg blasters. Still working up to 5 full blasters, but there is more than enough time to get there before winter.

Two years ago, I was fit with the leg blasters and I hit the slopes in great shape. Last year, life got in the way, and I was a slug up until March. This year, going back to the fit and ready start. It pays HUGE dividends to start out strong. It makes the whole season more fruitful for sure.

[I've seen black diamonds!]

Reviving this thread because I was trying to think of ways to eccentrically train my legs without the impact of plyometrics. One thought I had would be to do one legged pistol squats (maybe weighted) lowering down, and then raising back up with both legs. Also might have the benefit of working single leg stability as well?

Pistols are part of my eternal rehab, but I don't think they have any special benefit for skiing. I like downhill running, weighted box steps (controlled on the way down) and the old leg blaster to get ready for ski season.

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[swissiphic]

Reviving this thread because I was trying to think of ways to eccentrically train my legs without the impact of plyometrics. One thought I had would be to do one legged pistol squats (maybe weighted) lowering down, and then raising back up with both legs. Also might have the benefit of working single leg stability as well?

Downhill jogging/trotting/running with interval pauses with alternating eccentric down then up flexion of opposing legs? Great balance/strength exercise. I'll post a vid if it doesn't make sense. Seems to add a bit of quality to the downhill of the uphill workout. Just added that to my routine this year, results are positive.

[bry]

Try inline skating

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[lucknau]

Been doing leg blasters again for the past three weeks.

My last day of skiing this year was August 2nd at Beartooth Pass, and one of my knees went downhill fast during the month off. I was worried about having to dial it back this year, but after the second week of running stairs and doing leg blasters, I was back in the saddle again. Four weeks into it, and I'm up to four full leg blasters a session, with energy to spare, and carrying my six year old up the last 140 step ascent when running stairs.

I feel like Rocky.

[Gepeto]

[lucknau]

[Best Mexican Skier from Da South]

Do leg blasters with a pvc pip over head (Snatch grip; Snatch, lol). That will take them to a new level. No momentum help on the jumping lunges/squats. I'm roasted even today after adding that to the Sunday workout.

[scrambledbacon]

Do leg blasters with a pvc pip over head (Snatch grip; Snatch, lol). That will take them to a new level. No momentum help on the jumping lunges/squats. I'm roasted even today after adding that to the Sunday workout.

Will try these tomorrow
AAR to follow...

[powdork]

I'm a little late with the answer--but when your leg arteries haven't opened up your legs hurt--the classic burn. Even when I was young the first run of the day was the hardest on my legs. I never did any endurance sports in school; I was surprised by how much time my swimmer son and my XC son spent warming up before a race. It doesn't matter how much working out you do and how great a shape you're in; until your heart starts pumping and your leg arteries open up you're going to feel out of shape. Fortunately, for lift skiing one run is usually enough to get the blood flowing and you get caught up on your oxygen debt on the second lift ride up. If you're skinning it pays to start slow, especially as you get older.

Its amazing how much I notice this climbing, especially bouldering. Obviously, it's a different set of arteries but the burn you described is so much more pronounced with the antebrachial region (forearm/upper wrist). It's amazing how much confidently stronger i am after the first two burns. I'm not sure how it's exactly related but I also seem to be much more calmer and aware of my abilities at this point too. I know the mind becomes more accustomed to the risk throughout the day but it also seems to coincide with the muscle relaxation after the burn.
When I say it's more pronounced, I've definitely felt the same thing in my quads at any point in a longish run depending on the snow conditions, but the brachial burn has always been more of an actual 'burn'ing sensation than the pain of a long subpar powder run

[scrambledbacon]

Will try these tomorrow
AAR to follow...

Smoke factor is def increased. I think partly because it forces you to maintain proper posture.