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Old 04-30-2013, 01:51 AM   #11 (permalink)
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I do crossfit 4 times a week in the offseason, not being able (no time) to hit nature so often, it did wonders for me. Some call it gimmick, I say not.
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Old 04-30-2013, 08:05 AM   #12 (permalink)
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Mountain bike, XC and all mountain, hike, slackline, a little running, badminton (indoor court at work). I then do various gym workouts like Jed mentioned, with a bit more focus on upper body.

One thing I do tend to focus on is hamstrings in the off season. In my case, both biking and snowboarding put a lot of emphasis on the quads, and less on the hamstrings. This causes minor knee alignment issues (at least with me). Near the end of the snowboard season, if my knee is bent and I extend it, it used to actually pop.

One good exercise for this is:
Ball Leg Curl Exercise Guide and Video

I used to skateboard and longboard more in the spring/summer season, but I have moved onto biking. Just a nice change instead of always boarding.

Last edited by aiidoneus; 04-30-2013 at 08:10 AM.
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Old 04-30-2013, 09:41 AM   #13 (permalink)
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I'll share my workout that keeps me in shape during the off season

Legs:


4 min cardio warm up

Squats 3 x 8

Lunges 3 x 16 (8 each leg)

Calf raises on Squat machine 3 x 24

Leg Extensions (single leg) 2 x 8

Calf Curls (single leg) 2 x 8

30 mins instense cardio, abs then stretch


Back:

4 mins cardio warm up

Pull ups 3 x 8

Dumbbell Pullover 3 x 8

Back Rows 3 x 8

Barbell Rows 3 x 8 (lower weight)

Dumbbell Rows 3 x 8

Lat pull down 3 x 24 (alternate grips on bar) Wide x 8 / neutral x 8 / close grip x 8

Stretch + Abs and cardio 30 mins

Chest

4 mins cardio warm up

Bench 3 x 8

Decline Bench 3 x 8

Incline Bench 3 x 8

(Super Set these)
Plate Raises 2 x 8
Dumbbell flys 2 x 8
30 Push Ups x 2

2 x 8 Skull crushers

3 x 30 Curls ( start heavy; every 10 sets go down in weight)

Stretch, 30 mins cardio then abs

---------------------------------------------------------------------

Now it may not be the perfect workout but I'm in and out in and hour and I'm very satisfied with how my body performs.

Last edited by Ken2234; 04-30-2013 at 09:45 AM.
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Old 04-30-2013, 12:11 PM   #14 (permalink)
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Quote:
Originally Posted by Ken2234 View Post
I'll share my workout that keeps me in shape during the off season

Legs:


4 min cardio warm up

Squats 3 x 8

Lunges 3 x 16 (8 each leg)

Calf raises on Squat machine 3 x 24

Leg Extensions (single leg) 2 x 8

Calf Curls (single leg) 2 x 8

30 mins instense cardio, abs then stretch


Back:

4 mins cardio warm up

Pull ups 3 x 8

Dumbbell Pullover 3 x 8

Back Rows 3 x 8

Barbell Rows 3 x 8 (lower weight)

Dumbbell Rows 3 x 8

Lat pull down 3 x 24 (alternate grips on bar) Wide x 8 / neutral x 8 / close grip x 8

Stretch + Abs and cardio 30 mins

Chest

4 mins cardio warm up

Bench 3 x 8

Decline Bench 3 x 8

Incline Bench 3 x 8

(Super Set these)
Plate Raises 2 x 8
Dumbbell flys 2 x 8
30 Push Ups x 2

2 x 8 Skull crushers

3 x 30 Curls ( start heavy; every 10 sets go down in weight)

Stretch, 30 mins cardio then abs

---------------------------------------------------------------------

Now it may not be the perfect workout but I'm in and out in and hour and I'm very satisfied with how my body performs.
Ken, you are a machine! Can you move to the UK and be my coach! Lol...
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Old 04-30-2013, 12:16 PM   #15 (permalink)
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Thanks for all of the info guys!
You've all given me stuff to think about....
I don't wanna be bigger, just fitter!
I think I'm in good shape as it is but boarding has taken me by surprise in that I'm working different parts in different ways and as I push myself harder, so dose the burn...
To be fair, my coccyx is giving me more of a problem but that will take time...

Right, I'm off to meet my coat on the slope!

Laters!
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Old 04-30-2013, 01:08 PM   #16 (permalink)
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Quote:
Originally Posted by KillerDave View Post
To be fair, my coccyx is giving me more of a problem but that will take time...
Good, cause there's not much we can do for your buttsecks problems. I suspect foxthree and jetfalcon may have some ideas though......
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Old 04-30-2013, 03:07 PM   #17 (permalink)
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Quote:
Originally Posted by KillerDave View Post
Ken, you are a machine! Can you move to the UK and be my coach! Lol...

Ha

"Now accepting enrollment Fees"

Also you can super-set all these and make it a cardio destroyer. You will get fit fast and gain endurance.

And remember lighter weight + high reps + short rest's = muscle endurance

Last edited by Ken2234; 04-30-2013 at 03:20 PM.
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Old 04-30-2013, 04:44 PM   #18 (permalink)
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Originally Posted by KillerDave View Post
Thanks guys, as I said, playing hockey, as I'm sure you'll know has given me strong legs but I was surprised how I feel the burn after I spend time at my slope...
Hockey playing is a sports where you build up a lot of speed-strength I reckon, while when snowboarding you need to hold a squatted position for longer duration. Even if you have strong legs, it's not the same strength. Hubby plays squash a lot. Also a speed-strength sports. He has more problems with sore muscles at the beginning of snowboarding season than me. I'm horse riding (eventing). Galloping several minutes in light seat in a xc course with legs squatted, constantly absorbing the movement of the horse and the jumps needs strong legs and the muscles needed are pretty much the same as with snowboarding.
After the green season full of training and competitions, all I do to further prepare for the white season is taking the stairs to my office instead of the elevator; taking the steps bend deep in the knees enforces the effect (office is in the 5th floor, I'm a smoker, smoking is only allowed outdoors. Gives me a good exercise )
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Old 04-30-2013, 05:35 PM   #19 (permalink)
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Quote:
Originally Posted by Ken2234 View Post
Ha

"Now accepting enrollment Fees"

Also you can super-set all these and make it a cardio destroyer. You will get fit fast and gain endurance.

And remember lighter weight + high reps + short rest's = muscle endurance
Thanks again Ken, I will give it a go...

By the way, the cheque's in the post!
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Old 04-30-2013, 05:38 PM   #20 (permalink)
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Originally Posted by neni View Post
Hockey playing is a sports where you build up a lot of speed-strength I reckon, while when snowboarding you need to hold a squatted position for longer duration. Even if you have strong legs, it's not the same strength. Hubby plays squash a lot. Also a speed-strength sports. He has more problems with sore muscles at the beginning of snowboarding season than me. I'm horse riding (eventing). Galloping several minutes in light seat in a xc course with legs squatted, constantly absorbing the movement of the horse and the jumps needs strong legs and the muscles needed are pretty much the same as with snowboarding.
After the green season full of training and competitions, all I do to further prepare for the white season is taking the stairs to my office instead of the elevator; taking the steps bend deep in the knees enforces the effect (office is in the 5th floor, I'm a smoker, smoking is only allowed outdoors. Gives me a good exercise )
You are correct, ice hockey = explosive power, strength and agility. Obviously, you need stamina but it counts for almost nothing on the slopes....
I guess what fitness I have does help with recovery and that's a good thing....
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