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Hey man, I really want to share with you how I prepare for ski season, and I think this will really help you if you try it and adjust it to your own specifications.
well the first thing you want to do is eat healthy and find a daily viatmin that works for you this is key to your success. Also a basic whey protein is good for building up your muscles (its usually around 30-40 bucks) it is really a good investment of your money because it helps build your muscles stronger and healthier which helps you in the long run.
the second thing is, going and finding a workout plan. I used a book called "The Body Sculpting Bible for Men" and took the workout plan and adapted it to work for me. Now I will share with you my workout and plan for every week...
10 minute warm up i.e. stretches and spins
3x "twist" exercises (pick from the ones below)
1. Wood Choppers: start in a squat position holding a medicine ball or a weight plate at your side with two hands. Now explode upwards bringing the medicine ball across your body to the other side as high as you can. You may want to jump if you play basketball as this is a good conditioning power exercise for basketball players. Upon return to the starting position bring the medicine ball downwards using your abs
2. Plate Twists: Sit on the floor on a mat and hold a weight plate with both hands out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor. Rotate from side to side and touch the plate on the floor on either side. Remember to contract your midsection throughout the entire exercise as you twist from side to side.
3. Windmills: This exercise is one of the most challenging. Lie on your back with your arms extended and raise your legs until they are perpendicular to the floor. Slowly lower your legs to the side as low as you can while maintaining complete shoulder and back contact with the floor. Bring your legs back up to center and lower them to the other side.
4. Twisting Superman: Lie down on your stomach and raise your torso off the floor with your arms extended in front of you (beginners may place their hands behind their head). Here’s the twist: At the top of the raise, twist to one side, return to the center and twist to the other side. Lower your torso to the ground to complete one rep. Hold a two- to five-pound weight for a more advanced movement.
5. Matrix Twist: Stand with feet shoulder width and arms straight out and parallel to the ground. Keeping your arms as straight as possible, reach back with your right arm and touch the back of your left knee. Then switch sides and use your left arm to touch the back of your right knee.
I do 4 leg workouts...
1x hamstring workout - 2 sets
1x calf workout - 2 sets
2x thigh workout - 2 sets
I work my upper and lower abs by doing crunches and leg raises usually around 30 reps ea. and 2 sets with a short break in between sets
I work my Upper body every other day, i usually just go with the workout plan from the book which is...
1x shoulder workout - 1 set
1x bicep workout - 2 sets
1x tricep workout - 2 sets
1x chest workout- 2 sets
and i do 30 minutes cardio every day & practice my spins on my friends tramp
I strongly reccomend biking for cardio, its enjoyable and helps build your legs and back.
hope i helped you out man, PM me if you have any further questions [:
its what im here for [:
^i think its more for personal enjoyment too. i started working out a lot this summer but my main goal isnt to get ripped for skiing, its just fun and keeps me busy. biking is a really good thing for your legs and so are squats.