UKC

Hello.

I know that squats and lunges with weights are good leg training for skiing.

I was looking at the benefits of the deadlift and the front squat online as well as watching tutorial videos.

Since they both work the legs and the core (deadlift works alot of the body)would they make very good additional weight training exercises?

Is Interval training better cardio than regular cardio for skiing?

Bye

Savvas

In reply to Mountain Spirit:
The front squat is more than just a squat, try it with some reasonable weight and see what goes first, it probably won't be your legs !

The deadlift is my second favourite lift, my all time favourite is the snatch, actually, thats shared with the getup. But the deadlift is an amazing lift and once again works more than you legs.

If you want cardio try kettle bell snatches, cardio with a unique twist.

The certification i took required 100 snatches in under 5 minutes with a 24kg kettle bell, you may want to start snatches with a 10kg or 12kg if you are new to this sort of thing.

Have fun.
dave

In reply to Mountain Spirit:

Deadlifts and front squats BOTH hit just about every muscle in the body and are excellent strength-builders. They should form the basis of any broad strength training program.

In reply to Mountain Spirit:

You should try cycling.

In reply to dave frost:

Hello Dave.

I was saying that these two exercises work a lot of the body.

I will look up the snatches and try both front squat and deadlift this Friday.

Can the deadlift and front squat used to train power by using small reps and heavy weights?

Bye

Savvas

In reply to Shani:

Hi Shani.

I like the sound of that.

How hard do they work the shoulders as I have a shoulder problem due to a climbing training session?

Bye

Savvas

In reply to TomBaker:

Hi Tom.

I do use the vertical cycle at the gym for HIIT training.

I do not have a bike of my own.

Bye

Savvas

In reply to Mountain Spirit:

Deadlifts are superior over squats for shoulders, but squats hit pretty much everything from the nipples downwards hard, with secondary effects above.

Check out Eric Cressey on squats: http://m.huffpost.com/us/entry/4490749

If you have shoulder issues it might be worth seeking formal advice and also pursuing some rehab/prehab work.

In reply to Shani:

Hello Shani.

Thanks for your advice.

I will reconsider the deadlift until I see a doctor or talk to a mountain guide about training for skiing.

I do not think the shoulders are used much in skiing.

Are (weighted)calf raises good for skiing?

Bye

Savvas

In reply to Mountain Spirit:




Forget the 'additional', base your routine around squats and deadlifts. I do walking lunges with a weight held overhead, then weighted dips and chins. I vary things from time to time still do all big compound moves and can't remember the last time I did a bicep curl or tricep extension. My weight routine never lasts more than 20 min. No doubt some will say they train for 1.5 hrs with weights, but these will be faff routines with lots of isolation movements, and more socialising than training.




I don't Ski but I do lots of HIT sprint type training and when I have an endurance event coming up then I do more specific training. Interval training is convenient for someone on a hectic schedule and is very effective.

In reply to Mountain Spirit:

Hi

Lunges and squats are only one part of the answer for skiing, it has to include balance, stability, wall squats, eccentric exercises, leg burning squats on the BOSU, and lots of core strength work

have a look at my website more for info on ski fitness, get in touch if you're interested

http://www.coremotions.co.uk/#!ski-fitness/c1xrx

Nick

In reply to nicktr:

Hello Nick.

Your website is very helpful.

For balance, stability flexibility and core strength I find yoga very good

The wall squat seems to be similar to the wall sit or a variant of the chair pose.

Would a gym have a BOSU?

I will get in touch!

Bye

Savvas

In reply to Ian Black:

Hello Ian.

Thanks for your advice.

I tend to alter training aswell.

For me it depends on the outdoor activity that it coming up.

A ski conditioning routine would be different to Scottish Winter Climbing routine.

My weight training sessions are around 10-15mins.

I find HIIT very effective.

In reply to Mountain Spirit:

No worries, the main thing is to enjoy it in a perverse sort of way

In reply to Mountain Spirit:

>My weight training sessions are around 10-15 minutes

Do you only do two sets and then leave the gyM?

In reply to neuromancer:

Squats and dead lifts are my favourite exercises. Tonight I went to gym done both and went home. Full body work out. No fannying about with dumbells.

I don't know, but I will say that deadlifts and squats are also core training exercises so you don't need to add any isolation exercises to a routine containing one or other of these.

In reply to neuromancer:

Hello.

My session lasts a lot longer as it involves HIIT, resistance work (for strengthening a tendon I damaged a long time ago) - now strength endurance - knee raises on the power tower, calf raiser and not forgetting warm up, cool down and stretches before and after.

When I was training for Scottish Winter Climbing I did 3 sets of 10 reps in each set of: seated dumbbell raises, seated tricep extensions, seated overhand grip wrist curls).

The resistance work is 3x10 leg extension, 3x10 leg press, 3x10 knee curl.

I have not started any lunges and squats at the gym yet.

Bye

Savvas

In reply to Shani:

Hello Shani.

I will definitely give the front squat a go!

Not sure about the deadlifts till shoulder is better though.

Bye

Savvas