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Old 01-01-2014, 04:59 PM   #61 (permalink)
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swimming is good off season and on.

Last edited by tonicusa; 01-01-2014 at 05:02 PM.
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Old 01-03-2014, 10:01 AM   #62 (permalink)
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Quote:
Originally Posted by usmcshred View Post
Sup man, did not read anything in the thread aside from first post so forgive me if I repeat something. I'm a certified personal trainer.



Anyways with ice hockey and snowboarding your main muscles are quads, glutes, hams and calves. Snowboarding having more emphasis on teardrops and calves. Hockey more emphasis on hams and glutes and the whole quad.



Solution?



Incorporate these exercises at these rep ranges into your current workout program.



Calf Raise supersetted with tibialis raises (5 sets x 15-20 reps) 30 second rest

Barbell Squat (high bar) work up to a heavy set 3 sets x 8-12 reps

Lunges or DB/BB split squat (will wreck your teardrops beyond belief) 3x12-15



Additional mentions:



45 degree hack squat - brutal on the quads specifically teardrops



Leg press (feet close & low toes pointed out for tear drops, low and wide for inner thigh activation)



Stiff leg deadlifts/RDLS (glutes & hams)



Jefferson squats (glutes & hams)

What is your opinion on cleans and jerks for training fast twitch muscles I order to Initiate more pop off jumps and rails. Look at my post before yours and you'll get a better explanation of what I mean.
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Old 01-03-2014, 11:26 AM   #63 (permalink)
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This is so much more appealing to me than all those exercises for which you have to go to the gym. At least this stuff I can just do whenever I feel like it. Hell, parts of these I do at work if I'm bored. And it also puts more focus on complete body instead of just the legs like a lot of posts here. Which is definitely a good thing, especially when crashing hard.
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Old 01-03-2014, 11:58 AM   #64 (permalink)
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Alternative to Insanity is Focus T25. It's Shaun T's latest workout program. Lots of leg work and core work for the first month (Alpha phase). A tad bit more upper body is added for second month (Beta Phase). You can purchase a separate Gamma phase for extra stuff.

It's a shorter version of Insanity because each workout is only 25 minutes with no breaks (including the second month), so you don't burn as many calories. Also, there's less jumping involved for those with troublesome knees. However, it's still a very good workout and you will sweat like mad. I highly recommend this program for those who have trouble finding time to work out.

Tanya, the asian girl, is doing a modifier for every exercise in each video so there is even less impact on your joints but you still get a decent workout.

I've done Insanity twice and Focus T25 once. I prefer Focus T25 because it's 25 minutes. Insanity's second month 1 hour workouts are too long.
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Old 01-03-2014, 05:21 PM   #65 (permalink)
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Originally Posted by andrewdod View Post
What is your opinion on cleans and jerks for training fast twitch muscles I order to Initiate more pop off jumps and rails. Look at my post before yours and you'll get a better explanation of what I mean.
I would say 100% no because theres a 99.9% you have absolutely terrible form on cleans and are going to do more damage to good. No offense to you but olympic lifters train cleans for years and their form is still improving. Its a VERY technical lift.

Also I know cleans are the mackdaddy of "explosive movement" thats all bs man. Strong legs are strong legs period. In my opinion you mix the exercises i gave you at those rep ranges with plyometric box jumps (unweighted).

The rep ranges are set so you build strength and musce and also build endurance. Box jumps will give you that extra pop, your goal is not a ton of reps but rather to add height every time.

edit: Also a quick note about fast twitch: Is your workout strenuous? Are you lifting more than you did the previous workout (either by reps, total sets or weight) ? Yes to both of those? You just activated fast twitch fibers.

People seem to be under the assumption that if you're not rocketing weights off the floor you don't work fast twitch. Not true. Fast twitch kicks in when the weight is more challenging than the body is uses to (progressive overload) Have fun and feel free to PM me.
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Old 01-06-2014, 01:18 PM   #66 (permalink)
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Default Ok, time to chill out...

It seems in my eagerness to "perform well" I have over estimated what would be demanded of me (on this trip)...

So, When we got to our resort, there was very little snow in the town but the slopes were very white....

They got an early fall at the end of November but very little after that, until we got there....

Our first day was very sunny and the snow was like grooved ice! VERY difficult to hold an edge and it was all I could do to get down safely...

This was demanding on my calfs, shins and ankles....

The next day we did get a little more snow and the going was much better and my legs held up no problem... At this point, I am still finding my legs on real snow....

Over the next few days we got just about every kind of weather...

Christmas night and boxing day saw a meter and a half fall on the slops and my god..... Totally different!!! I LOVE POWDER!!!!

This was MUCH harder on my legs but only as I was riding in the powder, that night/next day I was ready for more with no aches or pains!

So, I would think that with my ice hockey and the fact I'm at the indoor ski slope every week, I would say I'm good without extra workouts....????

That's not to say I'm not up for the extra work, let's face it, I need to keep on top if things and all of your help has given me lots to do and think about.

Thanks guys! You're all part of the best community I can think of!!! Boarders rock!!!
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Old 01-06-2014, 01:39 PM   #67 (permalink)
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Yeah powder will burn your legs up rather quickly. All that leaning back in the seat and such.
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Old 01-07-2014, 02:41 PM   #68 (permalink)
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Quote:
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That is quite a workout. I have only been running, biking, and hiking in the last few years to help lose weight. I thought I would try this today instead of running.

Apparently my arms have become useless because those dips and plank to star reps were brutal.
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