Weight training.. need help.

[xofivebyfive]

Okay, so for this marking period in P.E., we're doing weights and our weight room is amazing. We have so many different excercise machines to strengthen abs, and biceps and basically every machine you can think of. Well, we have to come up with a weight training program for 8-10 weeks, and I figured while I had the chance, I would focus on helping my skating.

I need to develop a routine to use in class, and we usually have 4 classes in a week, so I would need two different routines to do. We have to hae a workout that includes excercises for the whole body, instead of just focusing on say, abs, which most girls like to to for some strange reason. So we have to research things for our workout online and I figured maybe you guys could help me?

I know that you don't know exactly what machines I have to work with, but I suppose if you just told me what muscles I would have to work on, how many reps I should do and how to make 2 balanced programs, that would help me out SO much. Or if you know a website that could help me out. I was searching for some earlier but they are all like stretches and running excercises and nothing specific.. so. Yeah. Help anyone?

[coskater64]

I do single and double leg presses as well as work on abduction and adduction using a light weight with a lot of repetitions going all 4 directions you attach it to your ankle and balance on the other foot. I forget the name of the machine but start light and build up. The leg presses build glut, quad and hamstring which help in jumping. Exercises that work on core and the abdomen are also good you should do all the exercises slowly and carefully making sure to keep proper form. As much as I like weights I find pilates more useful overall.

[sunjoy]

Try searching the net for "sports-specific" and weight-training; or "cross-training" & skating; or "mesocycle" & training.

I know two books that go into this stuff.

1) The complete book of figure skating (http://www.amazon.com/Complete-Book-Figure-Skating/dp/0736035486/sr=8-1/qid=1170657756/ref=sr_1_1/105-0022206-7727634?ie=UTF8&s=books). Awful book when it comes to figure skating, but it has a chapter on weights, arobics and nutrition which is decent.

2) Speed on Skates (http://www.amazon.com/Speed-Skates-Complete-Technique-Line/dp/0880117214/sr=8-1/qid=1170657847/ref=pd_bbs_sr_1/105-0022206-7727634?ie=UTF8&s=books). This is *not* figure skating but speed-skating, and therefore all the technique chapters are irrelvant. But the chapters on weight-training, stretching, and arobics are much more detailed than the ones in the figure-skating book. It explains everything you need to know about reps and sets etc, with an emphasis on improving skating performance, *not* on bulking up.

You have the basic idea though. You want a program that balances arobics (15-20 minute warm-up, skipping rope is quite good), and then works the all main large muscles in your body, using multi-muscle excercises like squats, bench press, and assisted pull-ups. Core (abdominal) stuff is highly important to skating, which is why pilates helps. It's not just for girls getting good abs, all the elite skaters seem to do pilates.

Generally better to use light free-weights with excellent control and form (you're a skater, so you know about control and form right? :) ) than big weights on machines. But since you are starting out, machines are good for teaching form and avoiding injury.

Reps can vary but starting out should be around 10-12. After a month or so of that, you can move to lower reps 6-8 and higher weights to work specifically on strength rather than bulk. Also when you are advanced (which you aren't), plyometrics (jumping-type excercises using your own body weight) can be used to increase your power for jumps, and acceleration. Don't even think about using plyometrics when you are starting though, because it's easy to get injured.

That's pretty much everything I've gathered from books. Haven't wt. trained at all in the last year myself, even though I always "mean to". I'd simply rather spend the time on the ice. :)

[Mrs Redboots]

Well, while we're discussing this, may I ask a question that's been bugging me for some time?

I don't work with fixed weights, but I do a lot of work with resistance cords, Therabands and so on. The books I have tend to say "Do X number of sets with Y number of repetitions per set".

So what do I do between sets - do I do another exercise, so do all my exercises once and then repeat them, or do I just stand there like a dork for the recommended 30-60 seconds (which is a long time when you're doing nothing!).

[Team Arthritis]

All the replies look good. Also don't forget seated thigh adduction machines(adduction has "add" in it so its where you bring the parts of your body closer together) are great for more leg whip and pull in on spins and faster rotation on jumps. Same thing applies to the chest - I like to use crossed cables and pull your arms in like you are doing a Quad jump! Strap the cable to your ankle and work your spirals and you can have "buns of steel" :lol:

Another thing that I HIGHLY recommend is free weights while standing on a dynadisk http://www.medrep-inc.com/DynaDisk%20Page.htm but don't do the stupid exercises they show here. instead grab farely light freeweights and standing on the disk on 2 feet do shoulder presses, bicep curls (alternating is harder with the disk) and tricep extensions and deadlifts and even those dreaded 1 foot lunges. THis is VERY VERY good for core work and remarkably tough to do. If you don't have a dynadisk, a doubled over pilates mat (thicker = more sponginess = more wobbles = more work) or a Bosu ball is also great.

have fun
Lyle

[newskaker5]

I have found the best way (as a female) to structure my weight training workouts is as circuit training. This way there is less standing around inbetween sets. I pick two similar exercises or machines at a time and do one set of one exercise then immediately a set of the other exercise (which is an exercise that does not directly use the muscle I just worked- so that muscle is resting but the body is still moving which keeps the heart rate up). For example - a set of bicep curl and a set of tricep extensions or a set of bicep curls followed by a set of incline ab crunches, etc

The full body workout routine I use is this (if it helps): - once 15 reps is easy I up the weight - i do this 3x per week since its full body - maybe some of these exercises will help
leg press - I do 3 sets of 12-15 reps
calf raises - 3 sets of 12-15 reps
Inner thigh press - (abbduction I think?) - 3 sets of 12-15
Outer thigh press - 3 sets 12-15
Hamstring curls - 3 sets 12- 15 reps
Some machine that you kick back and it works the buns and quads - not sure of the name - 3 sets 12- 15 reps
pull ups - 3 sets of 10-15 pull ups
dips (for triceps) 3 sets of 10-15
chest press - 3 sets 12- 15 reps
lat pull down - 3 sets 12- 15 reps
shoulder press - 3 sets 12- 15 reps
bicep curls - 3 sets 12- 15 reps
tricep extensions - 3 sets 12- 15 reps
rowing machine (weighted one) 3 sets 12- 15 reps
Incline cruches (ab crunches on a incline bench) - 3 sets of 25
Leg raises (from the pull up bar you raise your legs above waist height - for abs) 3 sets 12- 15 reps
On floor - sit ups, V-ups, oblique V-ups
back extension w/ weights 3 sets 15-20 reps

[mikawendy]

Well, while we're discussing this, may I ask a question that's been bugging me for some time?

I don't work with fixed weights, but I do a lot of work with resistance cords, Therabands and so on. The books I have tend to say "Do X number of sets with Y number of repetitions per set".

So what do I do between sets - do I do another exercise, so do all my exercises once and then repeat them, or do I just stand there like a dork for the recommended 30-60 seconds (which is a long time when you're doing nothing!).

What I do between sets of weightlifting exercises is to try to do a set of exercises that works the opposite muscle groups, so that I'm getting a bit of active stretching of the muscle groups I just worked (e.g., work biceps, then triceps). You can probably do this with resistance bands in some exercises--for example, if you're working on hip abduction, then your next set would be hip adduction. Or hip extension then hip flexion, etc. etc.

Edited to add: If you have the kind of resistance bands that can wrap around your torso and attach to a very secure base (such as a heavy metal pole or strong bannister), then you can do side stepping exercises that are similar to the action of crossovers. It wouldn't be a perfect mimic for the action of crossovers, but it helps build torso stability. I'm not able to use my resistance bands to do this (they're not long enough, and can't attach to anything), but a PT once had me do this with some ultra strong and very long resistance bands that he secured around the vertical bar of a weight machine. I was recovering from tendinitis in the knee and he wanted me to work on stability of the joint and strengthen the leg muscles while doing something relatively functional in relation to skating. It was pretty fun (and hard).

[mikawendy]

Another thing that I HIGHLY recommend is free weights while standing on a dynadisk http://www.medrep-inc.com/DynaDisk%20Page.htm but don't do the stupid exercises they show here. instead grab farely light freeweights and standing on the disk on 2 feet do shoulder presses, bicep curls (alternating is harder with the disk) and tricep extensions and deadlifts and even those dreaded 1 foot lunges. THis is VERY VERY good for core work and remarkably tough to do. If you don't have a dynadisk, a doubled over pilates mat (thicker = more sponginess = more wobbles = more work) or a Bosu ball is also great.

have fun
Lyle

And if you don't have a dynadisk or a mat or a bosu ball, then you could use a thick cushion or firm pillow--just be careful that it's not on too slippery a surface.

I also have heard it's good balance training to stand on one foot on any of these, with the eyes closed so that vision isn't assisting you, first with leg in front (similar to backspin/air position), then with leg in landing position. This doesn't involve weights but is really good for balance.

[sunjoy]

Well, while we're discussing this, may I ask a question that's been bugging me for some time?

I don't work with fixed weights, but I do a lot of work with resistance cords, Therabands and so on. The books I have tend to say "Do X number of sets with Y number of repetitions per set".

So what do I do between sets - do I do another exercise, so do all my exercises once and then repeat them, or do I just stand there like a dork for the recommended 30-60 seconds (which is a long time when you're doing nothing!).
You can do either. Moving to another excercice is also called "circuit training". You can alternate body parts (arms, legs, arms, legs) or use antagonist muscles (arm curls, arm extensions, ...).

From what I've read, variety in stressing your muscles is what promotes the most gain, so if you usually do it one way (resting between sets) it can help to throw in some circuit training, and vice versa.

Thing is, AFAIK, when you work a muscle part, blood flow increases there. While you rest between sets, the blood flow helps move metabolites or whatever and refresh those muscles. If you work different parts, in quick succession, like arms to legs, then the blood flow will have to be re-diverted, and you won't be able to have the *most intense* workout possible for each individual part. OTOH, it provides a different kind of physiological stress, which will be beneficial in its own way.

If you are pressed for time, or just don't like resistance work, or both (like me :p), it's far better to do circuit training than no training at all.

The speedskating book I mentioned a couple of posts ago in this thread goes into some detail about all this.

You also need not do 1 minute of *nothing* even when you are working all your sets on one muscle part. Use the time to stretch (any part of the body), or to do some light movement to keep your body active. You could do easy ballet barre excersices, or run through a sequence of moves off ice. Doing 3-10 pushups, unweighted squats, jumping jacks, or light rope skipping could also work, as long as such movements are *easy* for you. Or breathe and meditate. Pick up an instrument and run through some scales.... Possibilities are endless, and your "rest" time need not be boring. Just make sure that it really does rest the body part you are working on, and that it doesn't stress any other body part beyond what you consider to be "light & easy".

[Mrs Redboots]

Thanks for all your replies, everyone! That helps.

I also have heard it's good balance training to stand on one foot on any of these, with the eyes closed so that vision isn't assisting you, first with leg in front (similar to backspin/air position), then with leg in landing position. This doesn't involve weights but is really good for balance.

Er - hello? I can't even stand on the wretched thing with two feet, not reliably, without holding on to something!!!

That's my next project, actually - to get some balance ball/disk exercises from my trainer to work on by myself.

[doubletoe]

For skaters, I have to say that one of the most important things you can do is hamstring exercises. That usually means hamstring curls, but you should look into other hamstring exercises as well. As skaters, we don't use our hamstrings that much, but we use our quads a LOT. The result is an imbalance in quad strength and hamstring strength that can result in knee problems and sometimes hip problems. I didn't realize this until I went to a physical therapist for knee pain and had my quad strength and hamstring strength tested. My hamstrings were so much weaker! I started doing hamstring exercises and the knee pain went away! Also, we use our inner quads less than our outer quads, so you should do some exercise for the inner quads as well.
The weight you use for any exercise should be light enough that you can do 12 repetitions without using bad form. As you get used to the exercise, you can increase the weight to the point where you can only do 10 repetitions. But if your form starts getting sloppy, reduce the weight a little.
Also, ALWAYS stretch afterwards, holding each position for 30 seconds before going deeper into the stretch.

[Team Arthritis]

Er - hello? I can't even stand on the wretched thing with two feet, not reliably, without holding on to something!!!

That's my next project, actually - to get some balance ball/disk exercises from my trainer to work on by myself.

I understand, for the dynadisk try walking up to the little monster on your heels with your toes WAY up off the ground and then with both feet together slowly roll forewards onto flat feet and back down to your heels. That's the way I get on with weights as it seems to be the only way to get the feet square and the weight evenly distributed. http://www.cosgan.de/images/smilie/tiere/o055.gif
Lyle