The Leg Blaster Thread - are we having fun yet?

[pfluffenmeister]

/\/\/\ This is the way.

Up to four sets of fulls today.
RAARR!!!

I like waiting for 60 breaths between sets (not seconds, even though I bet it's about the same).

[tgapp]

The only proper way to do leg blasters is to fill yourself with hate.

Whether or not you are full of hate when you begin doing legblasters is irrelevant, as you will inevitably be full of hate by the end of them. It's so hard for me not to take small rests in between the jumping lunge and jumping air squats.

Anyway me and stbmrstgapp checking in on day 4 of the mt tactical program, we're currently on 10 minis and hating life


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[shera]

Well? Those that said it was too early to start in September, are you at it now?

I'm pretty sporadic with the leg blasters honestly, because they cook me.

I like to run sprints on Sunday morning. I've been steady with the mountain bike, so much fun. I've incorporated walking lunges into my morning warm up and I hike around a lot with my doggo.

Hopefully ready by Nov 8.

[pfluffenmeister]

Well? Those that said it was too early to start in September, are you at it now?

I'm pretty sporadic with the leg blasters honestly, because they cook me.

I like to run sprints on Sunday morning. I've been steady with the mountain bike, so much fun. I've incorporated walking lunges into my morning warm up and I hike around a lot with my doggo.

Hopefully ready by Nov 8.

I was the early bumper.
Glad I started early.
I'm up to 4 sets of fulls with 60 breaths in-between.
Never been this deep into the program.
Overall balance, was good, is now like old man ninja.

Definitely get 5 sets by months end.

PS also important to play with the pup to get good low balance.

[shera]

Nice!

I did 2 sets this morning and I always follow up with jumping to the freeze frame song. 8 beats twisting jumps and eight beats lateral jumps, alternating. Pretty hard, for me anyway.

[fool]

For strength programming, I like Galpin's 3-5 rule: 3-5 exercises, 3-5 sets of 3-5 reps, 3-5 times per week.

That's a huge range of overall volume. Work the higher end for pushing strength development in your off season(s), the lower end for in-season maintenance.

I have a slightly different take on this but it's pretty close. For lower body during the off season I tend to do 2-3 heavy lifts (squats and deads, plus hip thrusts when I'm not being lazy), 3-4 sets of 5-8 reps, twice per week. Even during the "off season" I'm still highly active with my legs, so any more than that I start to be unable to really recover between the sports activities and the lifting. Sometimes I can fit in 3 leg lift days per week but it's rare. During ski season or during period of heavy sports activity (or lots of backpacking) I'll drop to 1 day per week or none.

For upper body stuff I feel that I'm generally strong enough and I'm just looking to maintain strength, not build. I lift upper body 1-2 times per week and I'm staying pretty static. As an example I'll do 5x5 bench press at a certain weight. Sometimes that will be easy, sometimes I can't quite get done, and when I slip like that I up the days a little till I'm back on that plateau. Any more upper body bulk will hurt rather than help, and I'm fairly strong, so it's just maintaining that.

So maybe it's just a personally modified version of what dan's talking about. But the point is to tailor what you are doing to your situation. My lovely wife is quite strict about her lifting, and I htink that leads to some negative situations, like going into a ski trip with gased legs. She getting more flexible about it...

Good thoughts on both. EWG, what else do you lift with the heavy lifts? IE - other accessories, etc.? I'm building a 2-3 days a week lifting plan and trying to figure out what makes the most sense. I hadn't considered DL and squats on both days of the week but maybe those are more beneficial than some of the accessory movements I'm considering.

I need to follow this thread more closely.

I’ve also learned the importance of hip strength in preventing imbalances. Weak hips, despite having strong legs, lead to discomfort and minor tweaks and injuries elsewhere in the body. Jay Johnson’s SAM (Strength and Mobility) routine has been a game-changer for addressing this. It’s quick (only a few minutes 2-3 times a week), and it’s one of the best injury prevention strategies I’ve found, especially if you’re running regularly. There's a video on youtube if you don't know the exercises. I usually follow the Phase 1 or Phase 2 “Easy Day” routines.

SAM is great. Doing the routine everyday after running helped allow me to achieve big running goals the last few years.

[cravenmorhead]

I can't remember if I've posted this before, but since we're back in the season/preseason, I've been getting back into this routine: https://www.youtube.com/watch?v=9UUx...=UphillAthlete

[shera]

Thanks I added that to the playlist I'm building of ski conditioning vids. I've got some Micaela Shiffrin in there too, she works so hard.

This whole thread is really so helpful. Even though I ski all winter and not just for a week at a time, it's clear that I need to do more/better work in the summer and fall to be my best.

If anyone could bump up the thread about old people training, that would be so great.

[westoxified]

this HiiT workout is a beast and has alot of ski relevant movements. been doing it weekly since May with my 40 lbs and it still kicks my ass. the 10 second breaks are pretty insane so I usually up them to 15. you know a workout is tough when you are looking forward to the planks/animal walking sections. careful on the squat swings @ 28:15 as those need some careful practice and a very strong lower back. add big jumps and/or kettle bell to the pulse squats jumps for those deep into the LB program. i usually sit on the stationary for 10 minutes before the warm up and another 10 minutes after the final burpees. it is a pretty rough to go from side to side burpees straight to stretching... so easing that heart rate down is important, at least for me.

[pfluffenmeister]

Transitioned from leg blasters (which suck), to skiing (which rocks!).



Wolf Creek opener was groomy zoomy and there were some legit pow turns on Alberta face.

[alias_rice]

Transitioned from leg blasters (which suck), to skiing (which rocks!).



Wolf Creek opener was groomy zoomy and there were some legit pow turns on Alberta face.

Meanwhile it is going to be sunny and 70 degrees in Utah for the foreseeable future.

[EWG]

2 fulls and 2 minis now. Sucks. They suck. I'll work up to 4 fulls then start adding more.

Good thoughts on both. EWG, what else do you lift with the heavy lifts? IE - other accessories, etc.? I'm building a 2-3 days a week lifting plan and trying to figure out what makes the most sense. I hadn't considered DL and squats on both days of the week but maybe those are more beneficial than some of the accessory movements I'm considering.

I've settled into this as a basic routine for this fall for lower body:

• Squats: 3x8 back squats pretty heavy. More reps slightly lower weight till my back is more settled - then 3x6 heavier.
• Deadlifts: 3x8 single leg RDLs with dumbells. 8 cause the heaviest dumbbells I have are 70lbs so that's only a 140lb total per leg. Single leg helps me with my balance muscles and hips
• Hip Thrusts: 3x8 heavy. Might go 3x6 and heavier
• One leg mini squats on a balance ball, body weight. 3x16 per leg
• Banded sideways shuttle stems (like slides without sliding), 3x12 per leg, extra heavy band. Might need to double band.
• Banded leg lifts, single leg, 3x10, extra heavy band (band at both ankles, raise one leg forward up in the air) Does hip flexors, which otherwise don't get worked much.

2-3 days per week. Plus 2-3 Leg Blaster sessions per week. Plus a day of soccer and a couple days of biking. This is essentially my off season - no skiing, less biking, less soccer/hoop/etc. So time to work legs before the snow hits hard. It's a lot but if I do the biking days easy I can still recover from it all and get stronger.

Lemme know if you want upper body info too.

[Toadman]

this HiiT workout is a beast and has alot of ski relevant movements. been doing it weekly since May with my 40 lbs and it still kicks my ass. the 10 second breaks are pretty insane so I usually up them to 15. you know a workout is tough when you are looking forward to the planks/animal walking sections. careful on the squat swings @ 28:15 as those need some careful practice and a very strong lower back. add big jumps and/or kettle bell to the pulse squats jumps for those deep into the LB program. i usually sit on the stationary for 10 minutes before the warm up and another 10 minutes after the final burpees. it is a pretty rough to go from side to side burpees straight to stretching... so easing that heart rate down is important, at least for me.

So, my 15 lb kettle bell is pretty weak compared to what this gal is doing. My only excuse is I don't own a bigger kettle bell. What this Maggot needs is a perscription. A perscription for more kettle bell!!!

[singlesline]

Went with a non-leg blaster program last year and despite taking significantly more time, I don't think it gave better results. So the leg blasters return.

With the baby and general lack of physical activity, I figured I'd ease into it and just did 3 minis Friday night. Saturday I got a covid booster and then immediately went and did a hard XC ride. Sunday I couldn't walk up a flight of stairs...or do many other things that involved legs. Did not expect the DOMS to hit so hard with just 3 minis

Monday by mid day legs were back to functioning again so I did another 3 minis. Will probably do one more light day and then straight into the 10 minis blending to 10 fulls by opening day.

Not loving how many cracking and popping noises my knees are making though...

[Perlhammered]

Started a preseason ski program for the first time ever this year. Few sets of minis m/w/f this week, going to follow the Sawback program https://sawback.com/blog/leg-blasters/ and see how that goes. Augmenting with mountainbiking/road/gravel cycling 2-3 days/week as well.

[VTskibum]

Few days ago I started w a set of minis w/o a proper stretch or warmup and thought I was going to tear something. Few days and trainer rides later made it through 2 sets of minis w/o injuring myself. Need a few more weeks to ramp it up, summer of MTB is great for some things, but jumping lunges aren’t one of them.


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[bodywhomper]

Took a slump in general fitness maintenance. I’ve been traveling for over a week. First 4 days included two days of 8+ hrs driving, but had two days of long mellow walks and one day of LB’s in our air bnb (only 3 fulls). Then I had 5 days of a work trip that involved 12+ hr work days (sitting the entire time). Intermixed some brief group walks for food. Only getting 5 hrs sleep in a hotel. I woke up a little early one morning and did 3 full blasters. Sudden interruptions in my routines kinda sucks. After 9hrs of sleep last night, I went on a bike ride, which felt SO good! Our wx pattern is shifting, so lots of winterizing chores at home. I’ll hopefully get my blaster/lifting/PT routine later today.

[stuckathuntermtn]

Ok, I'm just gonna check into this thread for 1 basic thing:
How far down, exactly, should 1 go for squats?

[EWG]

Ok, I'm just gonna check into this thread for 1 basic thing:
How far down, exactly, should 1 go for squats?

Just so your butt is slightly below your knees is fine. Some like lower. Your thigh/quad goes below the 90 degree line.

[Hopeless Sinner]

I managed 2 full and a mini the other day, up from 3 minis after a an hour of strength training. Progressing slowly hoping my knees hold together this season. About to go try for 3 full and a mini.........but no strength training today, just some additional flexibility and mobility work.

Edit to add: I ended up w 4 full!

[stuckathuntermtn]

Just so your butt is slightly below your knees is fine. Some like lower. Your thigh/quad goes below the 90 degree line.

Thanks

[Hopeless Sinner]

Ok, I'm just gonna check into this thread for 1 basic thing:
How far down, exactly, should 1 go for squats?

I've been doing the squats w a 1" lift under my heels to induce a deeper squat.


Couple sessions this week w 3 full post workout. Will try for 5 full this weekend w no prior work out.

[fool]

2 fulls and 2 minis now. Sucks. They suck. I'll work up to 4 fulls then start adding more.


I've settled into this as a basic routine for this fall for lower body:

• Squats: 3x8 back squats pretty heavy. More reps slightly lower weight till my back is more settled - then 3x6 heavier.
• Deadlifts: 3x8 single leg RDLs with dumbells. 8 cause the heaviest dumbbells I have are 70lbs so that's only a 140lb total per leg. Single leg helps me with my balance muscles and hips
• Hip Thrusts: 3x8 heavy. Might go 3x6 and heavier
• One leg mini squats on a balance ball, body weight. 3x16 per leg
• Banded sideways shuttle stems (like slides without sliding), 3x12 per leg, extra heavy band. Might need to double band.
• Banded leg lifts, single leg, 3x10, extra heavy band (band at both ankles, raise one leg forward up in the air) Does hip flexors, which otherwise don't get worked much.

2-3 days per week. Plus 2-3 Leg Blaster sessions per week. Plus a day of soccer and a couple days of biking. This is essentially my off season - no skiing, less biking, less soccer/hoop/etc. So time to work legs before the snow hits hard. It's a lot but if I do the biking days easy I can still recover from it all and get stronger.

Lemme know if you want upper body info too.

Thanks, EWG. Q: do you notice a different with hip thrusts? I've only done single leg-glute bridges with bodyweight - which have worked well for trail running, core, etc. - but have never done a weighted hip thrust.

I'm trying to create/balance some type of weekly structure of:
-2 days lifting/week
-3-4 days cardio (probably 3 days biking and 1 day running, likely very easy)
-1 off day

All to prep for ski season, biking, trail running, and general life fitness. Would love to see the upper body too.

[fool]

If anyone could bump up the thread about old people training, that would be so great.

I don't think it's this one exactly, but Leg extensions. Worth it or worthless is a useful thread with lots of good info. It felt like on the of the "go-to" training threads for quite a while.

[Phall]

last year, I did 2 mini's to start my journey and couldn't walk after, so I eased in this year, 1 mini Monday, and have done 1 full daily since then. Next week bringing that up a bit.