The Leg Blaster Thread - are we having fun yet?

[Supermoon]

Checking in here. I doubt I'll be skiing before Christmas, so it's time to ramp up now. Going to start with minis this week.

[zion zig zag]

https://mtntactical.com/research/min...eid=bf16c5f4fd


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[californiagrown]

https://mtntactical.com/research/min...eid=bf16c5f4fd

Interesting. I would guess the reason is the larger volume of work involved in LBs and the ability to self regulate intensity, and the difficulty in loading quadzillas adequately to match the much lower volume (using the same weight for low rep lunges that you do for jumping lunges means you are likely going way too light on the normal lunges).


Just rechecked the reps involved in leg blasters and feel much better about myself. I was wondering how the fuck you people just started jumping in to multiple sets right off the bat.

[Stuntmonkey]

I currently feel like both of my knees have been replaced in the last 24 hours. Ouch!

[GoSlowGoFar]

I’m no exercise physiologist but I feel that LBs are too redundant for people that are already doing a lot of leg based activities (mtbing, trail running, big hikes). It seems that doing low reps and max weight is a better combination to increase strength and muscle recruitment during high intensity activities.

[Stuntmonkey]

I’m no exercise physiologist but I feel that LBs are too redundant for people that are already doing a lot of leg based activities (mtbing, trail running, big hikes). It seems that doing low reps and max weight is a better combination to increase strength and muscle recruitment during high intensity activities.

Muscle strength isn't necessarily the same as muscular endurance from a plyometric point of view. Think about skiing a pow lap vs skiing fast turns on groomers. Both of them require explosive power vs 4/5 rounds of concentric/eccentric strength.

Strength helps with recovery, but the primary function is the endurance.

[GoSlowGoFar]

Muscle strength isn't necessarily the same as muscular endurance from a plyometric point of view. Think about skiing a pow lap vs skiing fast turns on groomers. Both of them require explosive power vs 4/5 rounds of concentric/eccentric strength.

Strength helps with recovery, but the primary function is the endurance.

I get that but doesn’t hiking, running uphill or quick bursts uphill on the mtb translate to muscular endurance?

[Stuntmonkey]

I get that but doesn’t hiking, running uphill or quick bursts uphill on the mtb translate to muscular endurance?

It does but not as much as you would think. None of those really focus on a full range of motion like LBs and other pylos do. That's not saying they don't help, but I wouldn't consider them a conditioning exercise for skiing.

[GoSlowGoFar]

How to Train for Backcountry Skiing and Snowboarding (samsaraexperience.com)

This is kind of what I'm basing my thoughts on. Not necessarily saying that LBs are useless/counterproductive, but it seems like doing short coordinated explosive full range movements mixed with strength training instead of a high-capacity anaerobic movements at threshold is what is being recommended here.

Ultimately, it all helps. Just was some food for thought.

[Boosh]

shit I'm behind the 8 ball, thanks for the reminders to get my ass in gear.. been a pretty active summer for me so hoping my legs are in relatively decent shape; I guess we'll see

[californiagrown]

shit I'm behind the 8 ball

Just add hookers and youll be in good shape.

[Toadman]

Never heard of a "quadzilla" before. Either it's a really tough quad workout or an ATV out of the UK.

[zion zig zag]

Never heard of a "quadzilla" before. Either it's a really tough quad workout or an ATV out of the UK.

Actually, quadzilla was a 500cc two stroke Suzuki back in the day. Almost killed myself on one.

https://www.webbikeworld.com/suzuki-...las-top-speed/

[Danno]

I get that but doesn’t hiking, running uphill or quick bursts uphill on the mtb translate to muscular endurance?

I'm no expert, but my understanding of LBs and their benefit is that they focus on eccentric movement strength/endurance. None of those activities you mentioned do that (hiking/trail running downhill does).

[GoSlowGoFar]

I'm no expert, but my understanding of LBs and their benefit is that they focus on eccentric movement strength/endurance. None of those activities you mentioned do that (hiking/trail running downhill does).

Doing single leg strength workouts and slowing the eccentric portion does focus on that piece of the equation.

[californiagrown]

Doing single leg strength workouts and slowing the eccentric portion does focus on that piece of the equation.

Im not shocked that someone with your username is downplaying what is essentially a (high rep pre-exhausted) plyometric exercise.

[EWG]

- Running primarily builds muscle endurance.
- Plyos or jumping exercises build muscle explosion. Plyos train a standing vertical leap to around 20% better results than strength training. This is the second half of the Leg Blasters.
- Strength training builds pure strength. Endurance not so much.

The beauty of leg blasters is that they train all three. It's certainly a bit of endurance to go through a 5 set full leg blaster routine - and interestingly, somewhat similar in length to a full ski run. The first half is strength, with an extra focus on eccentric load. That builds pure strength. The second half is plyos, which is going to increase explosion - think springing: in and out of turns, absorbing jump landings, absorbing bumps, etc.

There's another benefit also, which is that the lunges and jump lunges build balance and leg quickness in a balanced situation, which is great for all the micro and macro adjustments you make while skiing, leg by leg.

Leg Blasters are so helpful cause they hit so many types of benefits that translate directly to your time on snow.

In theory if you did steep uphill and downhill hiking with a load and both hiked and bounded up and down you could get a real world version of the LB, I suppose.

[Toadman]

I used to run some 200,300,400 meter sprints to help with conditioning for ski season. I also would run on a slight mellow gradient on a road near the school by my house. Not sure it did me any good, but I thought it was better than nothing. I have a bad hip and suffer from bursitis, so I tend to look for lower impact workouts. I am doing the LB's again, but dialed back the intensity. I do some dumbbell workouts. Lunges, front/back and squats/ roman squats just to build some strength.

Trying to figure out a core workout that doesn't cause my lower back to flair up. Sucks getting old. It hurts trying to slow down the aging process.

[GoSlowGoFar]

Im not shocked that someone with your username is downplaying what is essentially a (high rep pre-exhausted) plyometric exercise.

Not surprised that someone who is “california grown” defaults to insults when someone questions their preconceptions.

I just think that LBs are likely third in terms of importance when it comes to prepping for ski season, especially if you have a touring focus. Aerobic capacity > Strength > Anaerobic Endurance. Not disagreeing that they’re beneficial in some capacity, heck I do them here and there, just wanted to see if there’s anyone out here that’s thought about their place along with all other forms of exercise.

[Buster Highmen]

My focus is on the bike. Either a 60 to 90 minute ride with 500 feet or so of steep climbing and some sprinting up the more gentle inclines or just loping around the neighborhood for 30-40 minutes with only 150 feet of a steeper climb. I keep this up virtually every day now. I have a deteriorating knee with a meniscus of about 20% of what it should be. Cycling really makes it feel better and skipping more than a couple of days make my knee feel loose in a bad way.

Leg blasters destroy me, I'm still working on minis (10x reps rather than 20x). I do this before riding and then stretch thereafter. I keep it easy since I'm concerned about blowing my knee.

I had been a gym rat 3+ years ago, but covid ended my tolerance of that mien. Plus, biking is more fun.

[Phall]

Knocked out two fulls and three minis with 30sec rest tonight as well as some other strength.


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[Dantheman]

Doing single leg strength workouts and slowing the eccentric portion does focus on that piece of the equation.

But not in a way that is meaningful for training for skiing.

I just think that LBs are likely third in terms of importance when it comes to prepping for ski season, especially if you have a touring focus. Aerobic capacity > Strength > Anaerobic Endurance. Not disagreeing that they’re beneficial in some capacity, heck I do them here and there, just wanted to see if there’s anyone out here that’s thought about their place along with all other forms of exercise.

Bolded for emphasis, because inbounds skiing is the focus here and that's the point that you seem to be missing. Sure, if you only tour then go buy Training for the New Alpinism or Training for the Uphill Athlete and knock yourself out. If you use those plans and then try to ski non-stop top-to-bottom tram laps you're gonna get rekt. Also, there's a periodization component here. There's a reason this thread was started in late October, LBs are basically meant to be final prep for ski season (or, if you sat on your ass all summer, the physical equivalent of cramming for a final you didn't study for all semester and you need a C to get the degree). Aerobic capacity and strength are long-term investments you work on in the off-season.

Not sure it did me any good, but I thought it was better than nothing.

Literally anything is a SHITLOAD better than nothing.

[GoSlowGoFar]

Alright alright…not trying to take awake from the LB stoke. Continue on!

1xmini, 2xfull, 1xmini today.

[californiagrown]

Not surprised that someone who is “california grown” defaults to insults when someone questions their preconceptions.

You didn't get the joke, huh?

[GoSlowGoFar]

You didn't get the joke, huh?

Probably not.