leg strength exercises

[blitzskier]

Great Britain leading the way

great britain leads the way in making us all gay, lol

heres how its done properly

[weizhonggains]

I’ve found a good balance of weight training and calisthenics really works. I focus on compound lifts like squats and lunges, and I mix in some mobility work with yoga to keep my joints flexible. I've also incorporated resistance band exercises to target stabilizer muscles around my knees. As for steroids, I’ve never tried them myself, but I’ve heard about folks buying them from places like Steroids Canada or the Canadian Steroids Shop. From what I’ve read, it's a risky game, especially when it comes to long-term health, so I prefer to keep things natural. Getting strong takes time, but I think it's worth it to build up gradually.

[Montana St Alum]

I tely in winter and mountain bike in summer.
That takes care of stuff from the waist down. I really should do more upper body stuff.
I run out of cardio (being old stinks) before I run out of strength.

[JohnSKepler]

I tely in winter and mountain bike in summer.
That takes care of stuff from the waist down. I really should do more upper body stuff.
I run out of cardio (being old stinks) before I run out of strength.

And I run out of leg strength before I run out of cardio. At my age I don't think there's a damn thing I can do about it and I can assure you, I've been working on it!

[Montana St Alum]

I tely in winter and mountain bike in summer.
That takes care of stuff from the waist down. I really should do more upper body stuff.
I run out of cardio (being old stinks) before I run out of strength.

And I run out of leg strength before I run out of cardio. At my age I don't think there's a damn thing I can do about it and I can assure you, I've been working on it!

It's always something. I'm 72, on mild chemo (very slightly anemic) and all my biking and skiing bottom out at about 6800 feet. I'm just about out of cardio.

[tkarhu]

looking in the mirror so that I can also work on keeping my feet straight. I noticed last year that my trailing ski on my right foot tends to tuck in at the tip, especially as I get tired. So, I'm working on that muscle memory, too.

Great points John! I do some similar stuff for cycling related knee pain. Early this summer, I rode one week in a row long days slightly over my comfort zone, and got some overuse type pain starting. That made me think, do people get similar pains in tele? The movements, that have helped, are similar to telehiro’s body weight exercises.

To avoid issues like John mentioned above, I learned the following test.

Stand in the front of a mirror. Move weight to one leg. With that leg heel on the ground, squat down half way. Watch in the mirror, what happens to your knee during the movement. If nothing, great. If the knee starts to tilt inwards, you may get knee pain later on in endurance type sports.

Similar to John, I start to get bad knee alignment there, when I am tired. More specifically, when the muscles of my calves are tense, my body tries to avoid the tension and pain with the inwards knee tilt.

As a background, I do mainly body weight training for strength & conditioning, with some rubber band stuff mixed in. For leg muscles, that means mainly different lunges and one-leg squats. Simple lunges are great for learning strength at the extremes of your movement ranges, ie. dynamic mobility. A simple lunge is surprisingly challenging and multidimensional, when you do it in good form and body alignment.

One-leg squats give enough resistance for general strength. I would do the above test, though, before starting one-leg squats, and stretch first, when necessary.

This movement gives a good stretch for the calf muscles. May a few dynamic stretches like that before long cycling or tele days help avoiding knee problems in the long run.

[voilenerd]

I would say this biggest difference is doing isolated leg and glute exercises involving bands. Vlad has some excellent exercise videos that focus on balance and strength. I wouldn’t focus on strictly ski exercise videos, I came across his videos and made a big difference on identifying my weaknesses in each leg. Also did wonders on my knees.

[blitzskier]

i've seen amaizing results in short rep leg exercises.. focus on the weakest range of motion of a muscle group before moving on to the entire group. you might only do 1/3 of a squat instead of burning yourself out doing the entire motion.. truly a gamechanger for novices like me.. this saves so much time building strength fast and its NOT exhausting. i think its called prison workouts on jewtube or something like that

i would like to try those resistance bands utilizing short reps , be curious as to how well Bands work

[Montana St Alum]

Regardless of the exercises, if you get pain right under the kneecap, I have a possible solution. I get 70-80 days a season in at the resort and in the past got quite a bit of pain right under the patella. Just sitting around, I discovered one kneecap didn't have much range of motion. For about a week, I stretched my leg out straight and moved the patella side to side which really opened up that ROM. That almost immediately stopped the pain. Now, early season, I just do that preemptively and it continues to work.
When I did do leg lift exercises, I would lift my leg up and try to hold it for one minute and then slowly lower it. Now that I think about it, that did seem to strengthen my quads.

[Krummholz]

I do some of the yoga thing, flexibility, strength, balance.
lunge with dropping a knee at 25:00

and strenuously hiking steep trails, often doing “laps”.