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Post by livingproof on Jan 5, 2016 17:06:18 GMT -7
Back to Pugski for a second, or third time, or fourth...anyway
If you had the site bookmarked, the URL has changed as Phil expanded the site from more than a fourm. Google Pugski and find the new link ( it no longer is tied to /forum ). Log in again, click the keep me logged in box and you are good to go.
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Post by livingproof on Jan 5, 2016 17:11:27 GMT -7
I don't have Heluva's goals or commitment to a weight room, but I will probably start walking DOWN the stairs on a regular basis along with some light weight lunges (squats feel like they would be hard on my knees). Jim, If you want to turn walking down the stairs to skiing advantage, change the way you walk down them. Treat each step down as a mini / short range one-legged squat. In other words, while everyone else is busy bending their feet and springing off the ball of the foot to get to the next stair, try to keep your heel fully planted until the next the next foot is fully lowered and planted. And descent about 1/3 as fast as everyone else. You'll learn something about foot pullback and engaging the hamstrings, and the less you use the handrail the more you'll learn about balancing on one leg while flexing. If you practice this for a month, you won't make Heluvaskier's trademark turns but you will flex deeper and faster with less effort and better fore-aft when just cruising; also, weighted releases will come more naturally to you. Walking down stairs like this is gentle enough that it shouldn't mess with your knees, other than maybe the first time while you figure things out. Remember, many recreational skiers never routinely flex even 4 inches. You'll hit 4 inches of flexion without even thinking after doing this long enough. That's enough to create some decent turns on blue and green terrain. Have fun in Colorado! -Todd Todd, I'll try the above, seems to make sense. I've worked on Helluva's concept of doing the limited squat work on a very slow basis. I guess the first 4 inch flex is the hardest. Ha! Is this the PMTS version of the 1000 steps drill all my PSIA associates are always talking about? Ha, Ha!
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Post by JimRatliff on Jan 5, 2016 19:49:04 GMT -7
I don't have Heluva's goals or commitment to a weight room, but I will probably start walking DOWN the stairs on a regular basis along with some light weight lunges (squats feel like they would be hard on my knees). Jim, If you want to turn walking down the stairs to skiing advantage, change the way you walk down them. Treat each step down as a mini / short range one-legged squat. In other words, while everyone else is busy bending their feet and springing off the ball of the foot to get to the next stair, try to keep your heel fully planted until the next the next foot is fully lowered and planted. And descent about 1/3 as fast as everyone else. You'll learn something about foot pullback and engaging the hamstrings, and the less you use the handrail the more you'll learn about balancing on one leg while flexing. If you practice this for a month, you won't make Heluvaskier's trademark turns but you will flex deeper and faster with less effort and better fore-aft when just cruising; also, weighted releases will come more naturally to you. Walking down stairs like this is gentle enough that it shouldn't mess with your knees, other than maybe the first time while you figure things out. Remember, many recreational skiers never routinely flex even 4 inches. You'll hit 4 inches of flexion without even thinking after doing this long enough. That's enough to create some decent turns on blue and green terrain. Have fun in Colorado! -Todd Todd: That sounds very interesting. I too am going to give it a try. Thanks. Where did you get this idea or routine? Jim
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Post by ToddW on Jan 5, 2016 22:41:24 GMT -7
I walk lots of stairs every day and started playing with dorsiflexion rom and stretches on them. This was a byproduct of that. I do squats and lunges too, but these fit naturally into my daily routine since I do minimum 200 stairs a day. Sort of like doing one footed ca practice in the cafeteria line at work or glute med / pelvis CB in the grocery store checkout line or for 5 minutes while brushing teeth.
I had to laugh when Heluvaskier suggested maybe he's training for 2017 due to his physical setback, for I'd just told a coworker the same thing about my recovery from injury.
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Post by HeluvaSkier on Jan 6, 2016 18:54:57 GMT -7
Every stair you walk up or down, every step you take, every corner you walk around can and should be used to reinforce proper muscle movements that are present in good skiing. It may sound weird, but wiring your brain to think like that will make your skiing movements more natural.
Yep, 2017 will be a good season. Lol.
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Post by JimRatliff on Jan 6, 2016 18:58:35 GMT -7
Todd:
OK, I shouldn't say I'm surprised because that might imply that I didn't believe that you knew what you were talking about, but WOW I AM surprised. I did from the 9th floor down to the lobby, slowly and flexing all the way. It made it really obvious that my right leg/knee is weaker than the left (I did know that, but not the degree) in addition to all of the other pluses that you described. And doing 100 steps isn't a killer workout, but I believe that it will have a positive impact over time.
I'm hooked, I'm going to do that on a regular basis, and we'll see what my skiing is like in Hintertuix or maybe 2018.
Thanks.
Jim
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Post by livingproof on Jan 7, 2016 8:24:07 GMT -7
Todd: OK, I shouldn't say I'm surprised because that might imply that I didn't believe that you knew what you were talking about, but WOW I AM surprised. I did from the 9th floor down to the lobby, slowly and flexing all the way. It made it really obvious that my right leg/knee is weaker than the left (I did know that, but not the degree) in addition to all of the other pluses that you described. And doing 100 steps isn't a killer workout, but I believe that it will have a positive impact over time. I'm hooked, I'm going to do that on a regular basis, and we'll see what my skiing is like in Hintertuix or maybe 2018. Thanks. Jim Jim, I thought of you immediately when walking down steps was proposed as a great way train for skiing. Living in a NYC high rise is a perfect fit. Years ago, I was in a Philly high rise office building that had a complete power failure and the walk was 27 stories down, my legs were screaming when finally at ground-level. I've been doing something similar by just standing on the first step of stairs and doing sets of single leg squats, now, I'm trying them much slower per HelluvaSkiers thoughts about slow. Todd, Are you back to skiing, and, how much recovery has your knee attained. Mikelia just posted that she is almost back to full workout, so, there is hope.
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Post by JimRatliff on Jan 7, 2016 10:50:17 GMT -7
LP: Of course, the only negative was when the building supervisor happened to be coming down the stairs between the 3rd and 4th floor. He did a good job of not looking at me too weird as he said hello. Actually he knows I bike and ski, and he knows I can do the stairs much faster than I was, so he likely assumed there was a reason behind the seeming weirdness.
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Post by ToddW on Jan 7, 2016 13:34:26 GMT -7
Todd, Are you back to skiing, and, how much recovery has your knee attained. Mikelia just posted that she is almost back to full workout, so, there is hope. LP, I'll attempt to ski for the first time on Sunday or Monday at a family reunion in California (with a knee brace). Just social skiing. I quit favoring and protecting that leg 3 weeks ago, but have some slight doubts about the medial side of the knee. My guess is I'll ski at about 20% to 30% of my normal level for the next month. I lost several pounds of muscle mass, so it'll be 2017 when I'm back in form.
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Post by lynn on Jan 24, 2016 9:21:22 GMT -7
Felt the need to do something physical yesterday despite being somewhat snow bound. Decided to expand my small stair climbing.
LP, you are right, living in a highrise has some unexpected benefits.
Elevator down to lobby, walk the first 2 flights ( no handrail holding), then the third flight, take two steps at a time. Continued this rotation until heartrate just too damn high. Then went in a hallway and walked to one end and back to the stairway as this usually brought the rate back to something I could continue with.
21 flights, then did some 9 flights of the quasi leg squat walking down the steps that Jim has done a bit.
Elevator back to lobby and then climbed again to home floor (9th). Not a huge workout, but something to build on.
Years ago, I participated in the Empire State Building Run Up to the 86 th floor. Trained in a building across the street with 33 floors. Once I could do the steps in that building 3 times, 2 steps at a time the whole way, I deemed myself adequately trained for completion.
Everyone loves the empire state building, but it is QUITE OLD and the stairway air was musty, dry and OLD. I have never had to take water as frequently as I did in that stairway,even in summer triathlons!
Knees and leg muscles felt "used" , but NOT used up. I am going to do this more regularly.
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