The Leg Blaster Thread - are we having fun yet?

[Danno]

Ok. I just got the impression from reading this post that this was the go to exercise for legs.

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it's the go to exercise for skiing. not "legs".

[Foggy_Goggles]

I also have started my ski conditioning class which is an awesome mix of skiers all the way from Pro Patrol, amazing 60+ year old athletes and less fit just getting after it.

We can nerd out of what Leg Blaster are good for and where the fit in the exercise routine but I'll say this. If one set of Blasters is hard, then its a good exercise for you. If you can bang out multiple sets, you'll probably be better off doing something else.

[EWG]

Weights and Legblasters are pretty different. IMO, you can add legblasters in on days where you are lifting or add them in on days when you are biking, running, etc. I do them after soccer sometimes, or after biking (not before). If you do them on lifting days you'll need a bit of a recovery break between lifting and blasters. LB are sort've in between weights and endurance activities.

You just need to make sure you have 2-3 very easy days on your legs per week (like spinnign is good for recovery.)

This varies by how much general rest you are getting, how stressed you are, if you are on your feet all day for work, your age, etc. But if you aren't recovering then you aren't getting stronger.

And to Foggy's point, if leg blasters get easy - and you are that much of a badass - then weighted eccentric exercises are the next step.

[Fishskisurf]

I think you do more harm than good if your solely banging out weights in the form of squats and leg presses as pre season ski conditioning. Quad dominance is detrimental to knee strength and stability, even increases injury risk for knee ligaments.

Having gone thru PT for knee injuries that occurred while skiing, there’s a lot more hip/hamstring/core strength in the knee rehab program than anything quad/press/weights

[rod9301]

I think you do more harm than good if your solely banging out weights in the form of squats and leg presses as pre season ski conditioning. Quad dominance is detrimental to knee strength and stability, even increases injury risk for knee ligaments.

Having gone thru PT for knee injuries that occurred while skiing, there’s a lot more hip/hamstring/core strength in the knee rehab program than anything quad/press/weights

No question, you are right. I was using squats and leg presses as a shortcut for lifting.
You need to address quads, butt, hamstring, calves

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[cravenmorhead]

Joining the peer pressure club.

[Stuntmonkey]

I got two more weeks on my current mesocycle then I'll switch to a more skiiing focused one and add legs 3 x week. One heavy isometric and then two plymetrics with leg blasters at the end. Gonna be a riot.

Bulgarians always fuck me up as well.

[Anachronist]

If you buy in to the Uphill Athlete training approach, their muscular endurance indoor/gym programming looks really similar to leg blasters (in types of exercise, if not sets and reps exactly). They suggest separating workouts by at least 72 hours, and allow as much as 10 days spacing between workouts. And they call for adding weight incrementally after the first few sessions. They also suggest outdoor steep running/hiking (possibly weighted) for up to 40 minutes straight at an effort that makes the legs burn but lungs feel alright, adding weight to achieve that type of effort. That workout I think is probably a more applicable to running/skiing racing than downhill ski performance but it probably helps too.

[2FUNKY]

No question, you are right. I was using squats and leg presses as a shortcut for lifting.
You need to address quads, butt, hamstring, calves

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My heavy leg days are split up.
Tuesday is posterior chain, bosu ball single leg RDL,weighted SL RDL, deadlift, nordic curl, ham curls.
Friday is split squat, front squat/ rear squat weekly cycle, sled, calves, TRX pistol.
LB’s are Wednesday Sunday mixed with other stuff. Lots of Food and rest. Lol


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[californiagrown]

Getting my 5rep squat back up to my preferred weight by the end of October if everything stays on schedule, and then Squats and Deads will just go into maintenance while i start working in and up plyos and leg blasters. I fucking hate the things so, so, so much. So much. nothing redeeming about them at all except the benefits. I have to to be careful about warming up really well first or i get jumpers knee real easy with them.

Did i mention how much i hate leg blasters? Fuck them.

[Foggy_Goggles]

Nice Funky! That shit is all in rotation at my Ski Conditioning Class.

[paulster2626]

Peloton, front squats, lunges, and sex standing-up is my go-to routine.

[Phall]

My GF and her friends usually do a ski fitness class here in SLC, all the prices bumped to nearly $400, which is insane, so we're building our own. Last night was night 2 of this week, aiming for 2-3 days/week, warmup, 10 min amrap strength, amrap core, plank 1.5min, 10 min amrap strength, mini leg blasters 6 sets last night, 5 min cardio, wall sits.

Day one killed my legs, probably shouldnt have done a 3 mile run on the same day. Last night did 5 sets mini and felt ok. Heres to strong legs!

[Harry]

Joining the peer pressure club.

Hell yeah, this thread is just what I needed to kickstart my season. Age 65, heart stent.

Got up today and went to the community center, did Mini #1, 30 minutes cardio, did Mini #2, another 30 minutes cardio, then Mini #3. Came home, smoked a bowl, rolled out the yoga mat. Focused on hip openers like pigeon.

Feeling good right now.

I did not want to overdo it on Day 1. Goal is 5 Mini’s in a row by Nov 1, and 5 Full’s in a row by Dec 1.

[Dantheman]

Feeling good right now.

Heh. Report back in 24-48 hours.

[johnnyg82]

Dunno who here has and Apple Watch and Apple fitness+ subscriptions; but Ted Ligety did a ‘get ready for skiing’ workout program there: https://fitness.apple.com/ca/workout...son/1582129576

[Shred Baron]

Heh. Report back in 24-48 hours.

Putting the D in DOMS. It like some creeper weed, you don’t know that you’ve smoked too much until it’s already too late.


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[Charlie Don't Surf]

I've been doing them 2x a week the past month. Typically run them one day with 1-2min rest between as a warm up and one day in a circuit with lots of plyos (1 & 2 leg depth, box, and broad jumps) and sprints/ hill sprints. A full set take me 1m30 and I get a crazy leg pump I don't find elsewhere.

Closing in on 4 rounds in 10 mins and will start thinking how to add weight.



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[alias_rice]

My heavy leg days are split up.
Tuesday is posterior chain, bosu ball single leg RDL,weighted SL RDL, deadlift, nordic curl, ham curls.
Friday is split squat, front squat/ rear squat weekly cycle, sled, calves, TRX pistol.
LB’s are Wednesday Sunday mixed with other stuff. Lots of Food and rest. Lol


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How bad does this wipe you out? I’ve been lifting fairly heavy for the past few months and my leg days are killing my general energy level for the rest of the day. To the point that I now do my legs in the evenings instead of mornings. I feel perfectly fine the next day and rarely have any actual muscle soreness. I’ve experimented with heavy weights and low reps as well as lower weight and more reps, but the outcome is the same. I’m wanting to add blasters and a few more ski specific exercises for the next 8 weeks but am worried about recovery.

Fwiw this is only a leg day issue. I can do 40k+ lbs of chest or back work and be perfectly fine an hour later.

[Stuntmonkey]

How bad does this wipe you out? I’ve been lifting fairly heavy for the past few months and my leg days are killing my general energy level for the rest of the day. To the point that I now do my legs in the evenings instead of mornings. I feel perfectly fine the next day and rarely have any actual muscle soreness. I’ve experimented with heavy weights and low reps as well as lower weight and more reps, but the outcome is the same. I’m wanting to add blasters and a few more ski specific exercises for the next 8 weeks but am worried about recovery.

Fwiw this is only a leg day issue. I can do 40k+ lbs of chest or back work and be perfectly fine an hour later.

How much gains have you made? Sounds like you might not be hitting muscle stimulus hard enough in the chest, or potentially low ROM, and then absolutely getting bang on with your legs. I do a leg day, and then it's 48 hours later I am walking like my quads and glutes are made of concrete.

[Harry]

Heh. Report back in 24-48 hours.

24 hour report: no big deal. Legs a bit tight.

48 hour report: HOLY FUCK, WHO REPLACED THE BLOOD IN MY LEGS WITH MOLTEN LAVA ???

[2FUNKY]

How bad does this wipe you out? I’ve been lifting fairly heavy for the past few months and my leg days are killing my general energy level for the rest of the day. To the point that I now do my legs in the evenings instead of mornings. I feel perfectly fine the next day and rarely have any actual muscle soreness. I’ve experimented with heavy weights and low reps as well as lower weight and more reps, but the outcome is the same. I’m wanting to add blasters and a few more ski specific exercises for the next 8 weeks but am worried about recovery.

Fwiw this is only a leg day issue. I can do 40k+ lbs of chest or back work and be perfectly fine an hour later.

Are eating enough carbs after and through the day? I had to up mine significantly for this routine. It helped a ton. I really noticed it in my carb uptake right after the workout. Also upped my creatine which I believe helps.


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[alias_rice]

Are eating enough carbs after and through the day? I had to up mine significantly for this routine. It helped a ton. I really noticed it in my carb uptake right after the workout. Also upped my creatine which I believe helps.


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I’ve been taking 7 grams of creatine daily, but have actually been trying to limit carbs as much as possible and replace it with protein. Shooting for close to 200 grams a day of protein. I don’t count my carbs and I am nowhere near a keto diet, but maybe I’ll try to pay more attention on big lift days.

[Dantheman]

Unless you're 200+ lbs and not fat 200 g/day is unnecessary. I'm a big advocate for high protein intake but once you get past 1 g/lb/day you're way into diminishing returns.

[Toadman]

It seems like a lot of these leg blasters routines are heavy quads and glutes with just a little on the calves and hamstrings. I'm trying to go a little more to the hammies. I get plenty of quad work as it is. Don't forget to hydrate with all that protein.