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Old 09-14-2011, 09:19 AM   #1 (permalink)
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Default getting in shape for the season

Hi all!

So I'm coming off a minor knee injury that happened earlier this spring from a longboarding accident (figures). I was on crutches for a little while and was unable to do much of anything but I'm walking again now and feeling fine.

Doctor says I'll be fine to ride this winter but to definitely do some training to get my leg strength back up. I figured that I might try and really blow the doors off and instead of just getting "minimally" rehabbed for the coming season I would really push and try to get my endurance and strength maximized so I can shred 24/7.

Anyone have any training regimens for getting in shape for the season? Websites, books, videos, whatever! I'm looking for a total workout routine that I can follow for the next few months. I'm already a pretty athletic guy to begin with, I run when I can and do some strength training when I have time for it. Any help would be appreciated. Thanks!
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Old 09-14-2011, 09:30 AM   #2 (permalink)
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Squats. I think that squats would work the whole leg and area and make it easier to get up and to last the entire day on the slopes. Also, if you do not have a gym membership, wall sits. If you can wall sit for over 10-15 mins. then you are in pretty good shape. Don't expect to do that well the first time haha, your legs will burn for a month if you try that. Also, if you can do squats because you have the equipment to, start light but make sure you have form! I hate when these kids say they bench and squat like 250, when they are all hunch backed and their legs don't stay parallel to the floor or their chest and bar don't even touch.
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Old 09-14-2011, 10:05 AM   #3 (permalink)
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I had my lateral meniscus trimmed in June, and I've just recently finished a few weeks of physio. However, I went too hard, too soon and have aggravated my knee a bit. It seems to be OK after 2 weeks of rest, but it's certainly an indicator that I was doing too much far too soon.

I'd say to start off slow and focus on increasing muscle mass, particularly in your quads and hamstrings. Wall sits are great for quads, and squats (as mentioned) really help a lot. Just take it easy to start with, and make sure to warm up w/ stretches beforehand.

What surgery did you have, out of curiosity?
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Old 09-14-2011, 10:41 AM   #4 (permalink)
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No surgery required, fortunately. I just strained my ACL pretty bad after bailing on downhill run. I've already gone through some initial rehab but that's ending soon. Overall, the injury could've been a lot worse than it was, plus I've always been pretty good about bouncing back from injuries. (When I was young and naive I once broke my finger after falling down a quarterpipe while snowboarding and didn't realize it was broken until I took off my glove like an hour later and my left pinky finger was at a 45 degree angle across my ring and middle finger.) High pain tolerance? Who knows.

I've heard plyometrics are good?
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Old 09-14-2011, 11:24 AM   #5 (permalink)
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Originally Posted by sheepstealer View Post
I've heard plyometrics are good?
I do P90X which is amazing. Depending how you are feeling, Plyo would be phenomenal for you. Definitely check it out
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Old 09-16-2011, 12:44 AM   #6 (permalink)
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I'd recommend getting your core strong again, which a program called starting strength by mark rippetoe will do wonders for you. As 2nd poster said, squats (with proper form) is amazing for legs, but also your core, so like your abs and back. Sound weird but yes, squats really does all of that.

FAQ:The Program - Starting Strength Wiki

Make sure you do proper readind/videos on form and stuff
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