Results 101 to 125 of 480
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09-13-2018, 10:35 AM #101
Not all of us are lucky enough to be able to ski all the time. Personally, I miss 5-8 weeks a year during the season due to my back/spinal condition. Working out more strategically and efficiently has brought that number down. Working to eliminate the down time entirely. Appreciate this thread.
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09-13-2018, 12:23 PM #102Registered User
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Didn't read the whole thing, so sorry if repeating, but: squats are the only weightroom leg workout you ever really need (yeah, know that has been said a bunch). Lunges are worthwhile as well, for sure. BUT, if you have a bad back, like me (exploded disc some years ago - mostly fine these days, but squats w/ big weight are contraindicated), just do leg press instead (you will miss getting the lower back workout of squats, but there are other ways to do that). Be sure and do your reps slowly (especially the return).
Biking (like you mean it!) and running are also great ski conditioning, as are explosive jumps (squat position with no weight, jump onto a bench etc, jump off, repeat until you don't make it and wipe out )
Leg extensions: yes, mostly worthless. Not to mention: really unpleasant, IMO.
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09-13-2018, 03:31 PM #103
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09-13-2018, 03:34 PM #104
i'm not allowed to do them after knee replacement but i did them for many years because they were a traditional leg exercise. from everything i heard during the decision-making process for surgery i doubt i'd do them if i could do it over.
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09-13-2018, 04:08 PM #105Registered User
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"Alpine rock and steep, deep powder are what I seek, and I will always find solace there." - Bean Bowers
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09-22-2018, 05:51 PM #106Registered User
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Part of a big girl snowboard workout:
https://youtu.be/fg37f_X0VTE
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09-23-2018, 09:18 AM #107Rod9301
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Wow
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09-23-2018, 09:21 AM #108Registered User
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I know.
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09-23-2018, 05:03 PM #109
Those one-footed box jump to pistols were pretty boss.
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09-24-2018, 07:34 AM #110Registered User
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09-24-2018, 08:52 AM #111
There is some badass stuff in that workout. I think she may also have a serious case of talent. I'm going to try that pistol jump move just to remind myself of what I'm not. I should probably where a helmet.
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09-24-2018, 12:01 PM #112
That chick is fucking rad.
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09-24-2018, 08:25 PM #113
Leg extensions. Worth it or worthless
I’ll disagree with many posters here. While squats and lunges may be more effective, extensions isolate and work the quad. Anyone with patellar tracking issues will use this important exercise and realize its benefits.
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09-24-2018, 09:25 PM #114Registered User
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why is that important?
Anyone with patellar tracking issues will use this important exercise and realize its benefits."Alpine rock and steep, deep powder are what I seek, and I will always find solace there." - Bean Bowers
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09-24-2018, 09:30 PM #115
Leg extensions. Worth it or worthless
Struggled for 2 years with PFS and the docs at Boise State put me on a program to strengthen the VMO, hips, ass, and it was a lifesaver.
Some people have bad issues with cartilage degeneration behind the knee, and I’d wager that extensions aggravate that particular complaint.
Extensions worked really well for me. Full rehab took 4-5 months.
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09-25-2018, 10:16 AM #116
It allows you to overload it without hitting other muscles or joints. Say you have an athlete who’s back or hip strength limits their ability to get a full overload of the quad in a squat (pick your variety). This could be a streng issue, an existing injury issue, or a mobility issue. Doesn’t really matter, because unless they are a competitive power lifter, weightlifter, or cross fitter, they don’t have to squat, ever. Anyway, when they load up a bar and squat, they won’t be able to get effective quad growth or development. Now, instead of just going in and spending months just training their butt and back before they can get good leg growth, you could have them train leg extensions prior to squatting. Now, not only will you be able to get effective production out of the first exercise, the quads will be prefatigued going into the squats, and will get some development.
Say someone can do a a full squat and receive good leg development from it, but their sport requires much more quad strength and size then glute or back strength (skiing for example). You can now follow up the squats, and other more total body exercises with leg extensions. This achieves the overload without placing unnecessary risk on a fatigued hip or back.
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09-25-2018, 11:18 AM #117Rod9301
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Can you achieve this with a leg press?
I have arthritis under the patella and leg extensions hurt, unless i lift with both legs, then do leg extensions with one leg only, but not more than 30 degrees of range, from fully extended.
They do seem to work the vmo, but i wonder why bother, since the leg press can be done with really heavy weights and the work most leg muscles.
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09-25-2018, 11:39 AM #118
As with any exercise, I’d only perform what you can do safely. Plenty of ways to train quad strength. If leg presses provide you with ample stimulation, keep doing them.
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09-25-2018, 11:45 AM #119Registered User
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You're not wrong in theory, and it might make sense for some people -- in fact, I used to think that way and it was reflected in my training. But my personal opinion now is that if an individual is lacking posterior chain strength to the point where he/she can't get sufficient overload of the quad in a single-leg or double-leg, so-called "functional" movement (e.g., a squat, lunge, step up, pistol, etc) without isolation exercises, then he/she *should* absolutely spend "months just training their butt and back" i.e., doing those movements until the posterior chain is no longer the limiting factor. It's becoming more and more known in the literature that being excessively quad dominant with a weak posterior chain increases the risk of injury to the hips, back, and knees.
And when a muscle is strong/dominant, it tends to work more. If your quads are your strongest leg muscle, your body will adjust to use them more. Even if your quads are what get the most sore, that doesn't necessarily indicate that you need more quad strength for skiing, running, bootpacking, etc -- instead you might need to reduce the load on the quads by strengthening the posterior chain and ingraining a new neuromuscular movement pattern. As always, YMMV.Last edited by auvgeek; 09-25-2018 at 12:28 PM. Reason: grammar
"Alpine rock and steep, deep powder are what I seek, and I will always find solace there." - Bean Bowers
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09-25-2018, 01:33 PM #120
I’d argue back skiing requires a lot. Ore out of your quads then glutes or back. Plenty of folks who are very capable squatters find themselves with very sore quads after skiing. They have failed to train their quad muscles adiquatly for the sport. While yes, doing more squats could help them prepare, it also requires much more recovery than just doing quad specific training. By focusing on just their quads they are meeting all of their training requirements, while also enabling more training and faster progress.
In my case, very few people would argue I don’t have adiquate back and hip strength, or under developed quads. At the same time I have never had sore hips or back after skiing. I have had sore quads, and had my quads literally fail on me while skiing early season pow days. This was at the same time I could squat north of 500lb, and could do sets of 20 300lb front squats. My quads were insufficently trained despite being a much more accomplished lifter than many on this forum will ever be. Squatting more was not going to be an efficient way to train my legs for skiing, perhaps massive quantities of leg extensions would have been a more effictive and efficient training strategy. It also would have left more room for training endurance running, which I had to sacrifice to get to a 500lb squat.
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09-25-2018, 01:45 PM #121Registered User
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I enjoy hearing a different perspective, especially from those experienced in lifting. It's just good to keep in mind that exercise can be very individualized. I've felt the way you mention before myself (re quads and skiing) when I was back squatting a lot. My modified approach was to add more front squats, banded squads, and drop snatch -- which definitely made my quads more sore. Then the pendulum swung back and my knees started to be annoyed more often. Maybe I'm just fragile.
Last edited by auvgeek; 09-25-2018 at 02:12 PM.
"Alpine rock and steep, deep powder are what I seek, and I will always find solace there." - Bean Bowers
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09-25-2018, 02:48 PM #122Rod9301
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Could it be technique?
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09-25-2018, 03:09 PM #123
But why leg extensions?
I've been in a similar boat. When I was wrestling and fitter than I ever care to be again I was training hard enough to sweat out 8-10lbs of water weight over a 2 hour practice 5 days a week. I could squat well over 2 x bodyweight. And I was spending hours a week in a deep crouch. The only time I felt very sore was when I went skiing. In fact, I got more sore back then, I think because I was strong enough to ski in ways my body wasn't ready for.
Wrestling and lifting didn't have me repeatedly relying on my quads for rapid deceleration. That's what leg blasters do. Or what that Johnny Mosely dry land mogul skiing vid shows. I have a hard time imagining leg extensions achieving the same thing. I also suspect that the benefits of a 500 lb squat shouldn't be discounted because of some early season soreness. I reckon a lot of folks, including me, would be better skiers if they were as strong (although for recreational skiing a 500 lb squat almost certainly represent a diminishing returns scenario).
If leg extensions have worked for you I'd love to hear what sort of protocol you used. I recall Herman Maier using very long low intensities on an exercise bike during his big recovery. That didn't make sense to me either, but I don't doubt he was being well advised.
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09-25-2018, 03:26 PM #124Registered User
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skiing is no different than any other athletically demanding sport. professional athletes in high intensity sports (hockey, football, ski racing come to mind) don't get by relying on shear strength, it's power lifting coupled with more aerobic routines like the workout video earlier. it's hard to find the time to do both for peasants like us
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09-25-2018, 04:49 PM #125Registered User
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No, I’ve skied with him and he skis well and doesn’t muscle through it too much. Always room for improvement, but I don’t think that’s really the problem in his case. I think when you want to charge hard, you just have to be really strong. Somewhere between 1000# squat and 2 hr marathon strong.
"Alpine rock and steep, deep powder are what I seek, and I will always find solace there." - Bean Bowers
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