Training Blog for grskier

I'm looking to go into this season in the best shape of my life. I have quit smoking and I am already 20 pounds lighter going into this preseason than last. When I was racing in college, I got into OK shape before racing my sophmore year by skiing at Taos for a week and a half straight on a good early snow year (read I got to ski a lot of steeps early season). Anyway, I'm probably past that point in an overall fitness standpoint now but until the snow hits I can't get quite there. I'll be tracking my workouts here starting with the first one on Sunday.

My workout routine is still formulating itself, but it is going to look something like this:
Sunday: Cardio
Monday: Chest, Back, Shoulders, Traps
Tuesday: plyometrics (I'll post the workouts when I come up with them)
Wednesday: Biceps, Triceps, Forearms
Thursday: Quads, Hamstrings, Calves
Friday: Party
Saturday: Move up a day or another plyometrics day

Sunday:

Rode my mountain bike for about 2 1/2 hours including some interval training (sprinting for 40 seconds, spin for a while, sprint, you get the idea)

Monday:
9/17/2007


Bench Press flat
Dumb Bell Press Inclined on a Ball
Chest Fly
Tricept Extensions
Pull Downs
Pull Ups
Laying Pull Ups

Called it a day as it was the first time I lifted since May. Oh, and i realize I mixed and matched this one up, I forgot my list so I just had some fun and tried to get back into it all.

Tuesday:
9/18/2007

Plyometrics

40 second side to side jump over mid calf level obstacle.
1 minute rest
40 second burpees
1 minute rest
24 speed squats
1 minute rest
24 alternating lunges
1 minute rest
24 split jumps (start in lunge position jump and alternate to other leg lunge position)
1 minute rest
24 squat jumps (just like it sounds squat to jump to squat)

3 minute rest start again for round 2

Only 2 rounds the first week
I don't know if I'll be able to walk tomorrow.. so to round it all out I'm doing an easy ab set too:
50 x 50 x 50

straight up to the right to the left fifty each with the feet raised for 25 and on the ball for 25

Throw some box jumps in there, great for the cliff stompy.

Quote:

---

Originally Posted by Z

Throw some box jumps in there, great for the cliff stompy.

---

Thats in plyometric workout 2

Wednesday:
9/19/2007

Hiked Buttermilk

Legs wicked sore from plyo workout (still now too which sucks because today is supposed to be a leg day)

Held off on arms until this morning

9/19/2007

.
Bis x 2
tris x 2
traps x 2
done...

seriously done

next week I hope to finish the whole thing

9/20/2007
We played Capture the Flag yesterday in Aspen... seriously fun, but I am sore as hell. I haven't sprinted that much in ages.

Taking 9/21 off for reasons of soreness and I need a lazy day.

Anyone else doing anything?

I've been doing said stuff all summer.

My focus the past couple weeks has been plyometrics in combination w/ my leg workout-that makes me more tired than most anything else because of the cardio workout you get in there, I love it.

Also been trying to do more pilates and/or yoga, so good for skiing.

Lots of stuff for rehabbing post-ACL recon in May. I've become maybe a little obsessive-compulsive about it- I've been averaging ~2 hrs/day.:redface:

Usually start with a warm up on a stationary trainer for 20-30 minutes. I've been doing a lot plyo and core exercises using the half ball (Bosu) and regular ball. One legged squats on an upside down half ball continuous for 90 sec. are a killer, repeat 3 sets each leg. Also Weight training 3x week split between more leg work/ upper body conditioning.

3x a week I "run" stairs outside, what I call terminal stair repeats. Essentially running up a set of 300 stairs (~180ft vert) to reach 95+% MHR with an easy jog down. Repeat as many times possible in an hour, right now 14. If I try to pace for 15 I blow up on about #7. Works out to be just over 2500 ft ascension/hr and feels like a track work out.

I was able to get out and hike almost every weekend this summer but now that the kids school is back in soccer eats up the weekends. My doc didn't want me to do any running until 6 mos, so after my next visit in Oct I should get the green light to start up again. Hope to be skiing sometime in November.

The key to ACL rehab is sweat. The earlier you start, the shorter it takes. Like everything else in life, there are no free lunches.
Keep up the good work.

Well I've slacked a little...
9/25/07
Chest, Back, Shoulders, Traps

Dumbell Bench Press
Flys
Inclined Bench with Dumbells

Seated Rows
Pull Downs
Back Extensions

shrugs
overhead presses



Monday workout 'cause I had a Dr. appointment yesterday

Followed by a short 8 minute routine on the ellipticle to sweat
Did an interval set 40 sec on 40 off x 3 then the remainder 40 on a minute off then a 1 minute cool down... machine said I only burned like 80 calories but I'm thinking that might be low.. next time I'll do more of a warmup when I do that. Tomorrow we are going to try to get the plyos in as I have some friends that want in. I have to find some milk crates tomorrow.

Not that I've been an Angel with my diet, but I appetite has been rediculous the last few days and I put on a pound....
Picked up healthier food the other day, we'll see how that goes.

Been Lazy (both this and working out).. Did manage a bike ride and some maintenance stuff (pushups and crunches)

Anyhow
Today:
Inclined Dumbbell press on the ball
Modified Goodmorning Squat
Goodmornings
verticle press (gorilla?) on the ball

Plyos:
Box jump
burpees
squats
jump lunges
pushups (as explosive as I can get them)
crunches

I dig that you have burpees in your routine, looks solid for conditioning and cardio. I'm a big fan of this conditioning routine, but it's not really skiing specific:
http://www.rosstraining.com/articles...pacity101.html

Just curious as to why you're following a bodybuilding routine for your lifts? IMHO your skiing lifts should focus on pistols, ass-to-grass squats, and deadlifts. You might add in some oly lifts. Keep training!

Hey Mofro, WOO that’s a lot of training. I guess I need to step it up. I got the time right now. ps I got my first day in skiing today!

Quote:

---

Originally Posted by Mofro261

Lots of stuff for rehabbing post-ACL recon in May. I've become maybe a little obsessive-compulsive about it- I've been averaging ~2 hrs/day.:redface:

Usually start with a warm up on a stationary trainer for 20-30 minutes. I've been doing a lot plyo and core exercises using the half ball (Bosu) and regular ball. One legged squats on an upside down half ball continuous for 90 sec. are a killer, repeat 3 sets each leg. Also Weight training 3x week split between more leg work/ upper body conditioning.

3x a week I "run" stairs outside, what I call terminal stair repeats. Essentially running up a set of 300 stairs (~180ft vert) to reach 95+% MHR with an easy jog down. Repeat as many times possible in an hour, right now 14. If I try to pace for 15 I blow up on about #7. Works out to be just over 2500 ft ascension/hr and feels like a track work out.

I was able to get out and hike almost every weekend this summer but now that the kids school is back in soccer eats up the weekends. My doc didn't want me to do any running until 6 mos, so after my next visit in Oct I should get the green light to start up again. Hope to be skiing sometime in November.

---