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
Printable View
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
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.Quote:
Originally Posted by Dantheman
Sent from my iPhone using TGR Forums
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.
Sent from my M2101K6G using Tapatalk
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.Quote:
Originally Posted by 2FUNKY
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.Quote:
Originally Posted by alias_rice
24 hour report: no big deal. Legs a bit tight.Quote:
Originally Posted by Dantheman
48 hour report: HOLY FUCK, WHO REPLACED THE BLOOD IN MY LEGS WITH MOLTEN LAVA ???
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.Quote:
Originally Posted by alias_rice
Sent from my iPhone using TGR Forums
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.Quote:
Originally Posted by 2FUNKY
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.
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.
I intake 10grams a day and bumped my carbs to 330grams a day. That made a big difference. My protein intake is 190 grams a day. 198lbs. Not fat but not super lean either.Quote:
Originally Posted by alias_rice
Sent from my iPhone using TGR Forums
90 minute soccer game at full gas, then home and right into 4 minis. Jesus. I was literally yelling.
It’ll be worth it tomorrow.
Glad we got a few on board here in this thread. Misery loves company.
motivation found here ya'll... thanx. My season hasn't started before Jan 2nd in years... unless these parts get the refrigerator turned on early this year - a distinct possibility. I'll fall in behind soon. Just need to sneak by the barometer changes with consistent range of motion activity.
Harry... big LOL... lava legs:FIREdevil - you'll come to needing the satisfaction in short order. Not hurting after day one is a good indicator you didn't over do it. If this is your first pass at this kind of prep. You'll have a big ole smile from the dividends. Especially with the season you have on tap. keep on keepin on...Quote:
Originally Posted by Harry
2funky... good on you with the wife, two young women, a job, and a home to balance and getting it seriously done too. kudoz dude - and whoever else is close to pulling this kinda weight.
carry on
I’m about 190 and if my handheld body fat monitor is close to accurate I have 17% body fat. So not lean but not fat, let’s call it thicc. In a perfect world I’d drop that below 15% but I honestly like to eat too much. But back on topic, what is the prescribed recovery method for these bastards? Just suffer through it for a few days?Quote:
Originally Posted by Dantheman
Roll your legs out on a foam roller, lots of good sleep and movement. I have an assault bike and a peloton here that I switch between the day after or so. Movement is recovery for DOMS!Quote:
Originally Posted by alias_rice
Ah, OK, 200 g/day is reasonable then. Godspeed, even if you love meat and protein shakes that's a lot of protein to put down each day.Quote:
Originally Posted by alias_rice
Recovery is all the usual stuff--eat, sleep, stretch, roll, walk, easy spinning, etc. Once you're around 2 weeks in the Repeated Bout Effect will have kicked in and the soreness will decrease dramatically. My understanding is that stretching/rolling doesn't actually reduce soreness duration, but it does temporarily relieve the discomfort.
I decided I needed to do something to get ready for the season this year since it's been a really bad year for me in terms of activity level. I did some research and decided in addition to upping my running/riding mileage I'd add in some leg blasters and Bulgarian squats. I thought I'd start easy and do two sets of each for my intro... the real soreness set in 2 days later and I could barely walk. Unfortunately the bedroom is upstairs.
I'm comfortable with full sets several times/week now and should probably start adding in a second set.
PM sent.Quote:
Originally Posted by Gepeto
Sent from my iPhone using TGR Forums
Yeah, roller, massage guns, recovery tights all provide temporary relief but not a shortened duration. e-stim helps a lot but that's totally over the top for DOMS. Don't use ice, as that will slow healing and reduce strength gains. Many studies say the same about Advil but that seems to be a small effect.Quote:
Originally Posted by Dantheman
And, of course, there's always drinking heavily as recommended in Animal House.
Attachment 473140
^ Really? I was just about to burn hundoz on pnematic leg compression.
No real gain other than temporary relief?
Read this. Fantastic book. 2019 so some of the newest studies aren't in it, but this will give you a bunch of answers.Quote:
Originally Posted by Gepeto
Long and short of it is that many of those things will give you small improvement, consistent with placebo effect, but they aren't stackable. Once you've gotten it you've gotten it. Rest and sleep work. Then massage helps if you aren't moving much otherwise. Most everything else, including cold, ice, pneumatic boots, etc are testing at placebo levels.
But if you don't have time to spin things out, move a bit or run easy, then the massage type stuff can help to a small extent - massage, massage guns, maybe tights, maybe boots.
But read the book.
https://www.amazon.com/Good-Go-Athle.../dp/039325433X
I'm just going to use mind over matter, aka soreness and call it good. Like others have said. Rest and recovery and eating clean and a healthy diet. I'm surprised no one has told the professional sports world that none of those things work. Must be the sports massage therapy lobbying group pumping disinfo into our brains.
Read the book. It leans heavily on the professional endurance sports world. Great story in there about coach Neal Henderson using Normatek boots on Taylor Finney during the Olympics. Not because he thought they would help beyond the placebo effect, but because Phinney was obsessed with Simone Biles and would spend all his time out on his balcony throwing candy up to deck upstairs trying to get Biles' attention (she was in the room above him in the Olympic Village). Putting him in the boots meant he would actually sit still and rest for an hour or two. Hilarious.Quote:
Originally Posted by Toadman
Athletes, by definition, are looking for any edge they can find. Many of them do things like Cold Therapy because they figure it might help and can't hurt. Doesn't mean it works. We've been icing athletes for recovery for decades and are just now admitting it not only doesn't work, but it makes things worse (unless you are just trying to get someone ready to run the next day and don't care about actual long term recovery or strength.)
Fascinating stuff. Meanwhile, did I mention the Animal House method?
Or ready to go again in an hour or two even. Which, of course, are legit use cases. "Recovery" can mean a lot of things.Quote:
Originally Posted by EWG
Now in my Amazon basketteQuote:
Originally Posted by EWG
Somehow strained my quad today either golfing or climbing around in the cab of my truck. Managed to do most of our workout but only got one rep if a full in before my quad said no more.
Sent from my iPhone using TGR Forums
Can my increase in carbs to help my recovery come from double IPA’s?
Seriously though, I always struggle with how often to do legs since 99% of my recreation is legs. Friday I did 5 leg blasters. That afternoon I hiked with a decent weight pack to hunt (5 miles, 2000 vert). Saturday, same hike. Sunday I did a 12 mile MTB ride with about 2200 feet of climbing. Today was back to 5 leg blasters and I had my red card pack test (25 pounds, 2 flat miles, 30 minutes, meh). Nothing huge, but just constant load.
I’m not really sore, but definitely have fatigued legs. And now I’m wondering when to do a ‘heavy’ leg day (I never go super heavy, but weights)?
A decent dark beer has all the ingredients necessary as a recover drink. Gatorade? Please. Powerade? Next! Beer? Yes, please!Quote:
Originally Posted by EWG
Did 3 sets last night and then drank a couple of local Octoberfest beers. Felt pretty good today, but tomorrow may be a different story. Will report back to further the scientific study happening here.
Sent from my iPhone using Tapatalk
Ugh fuck leg blasters, I'm doing a touring program from the mountain tactical institute and it's basically leg blasters and step ups with a lot of weight.
Sent from my Pixel 6 Pro using Tapatalk
I did that program 4 years ago. It’s a brute.Quote:
Originally Posted by tgapp
Did 3 minis in a row. Form was shit on #3, and on the jumping lunges I did so bad they really should not count. Did an hour of cardio after that.
Good shit people. Keep it up.
I try to keep the legs in shape all year round with BG spilt/regular/pistol squats and walking lunges and it works fine. So I underestimated leg blasters and added them after DLs, weighted pullups and rows last night...the torture, managed 2 fulls, but can see how they are perfect for ski legs.
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.
https://mtntactical.com/research/min...eid=bf16c5f4fd
Sent from my iPad using TGR Forums
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).Quote:
Originally Posted by zion zig zag
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.
I currently feel like both of my knees have been replaced in the last 24 hours. Ouch!
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.