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On the Ice => Off-Ice Training for Skaters => Topic started by: jjane45 on June 16, 2011, 11:59:26 PM

Title: Off-ice training reports
Post by: jjane45 on June 16, 2011, 11:59:26 PM
OK training buddies anyone? I really need to get in shape yet keep slacking off on stretching and strength training. Maybe a training thread could keep me and anyone else interested on track?

Feel free to share workout routines, encouragements, tips, improvements, everything goes!
Title: Re: Off-ice training reports
Post by: Skate@Delaware on June 17, 2011, 11:20:56 AM
I'm currently doing a dvd workout: Jillian Michael's Ripped in 30. It's tough but doable (I'm 49). Yoga when I feel like it. I also have begun sit-spin exercises to build up strength in my legs. Here is the site for that: http://youtu.be/N5fAVtC8bGI (http://youtu.be/N5fAVtC8bGI) (our own Lindafmb has put this out along with other exercises).

Other than the above and skating 1-2 times a week, that's it.
Title: Re: Off-ice training reports
Post by: ESk8s on June 17, 2011, 12:06:18 PM
Ooh, good idea!  :)

I do about 3 miles on the treadmill every morning - sometimes slow, sometimes fast, sometimes intervals.  I like to use the Couch to 5 K program to get faster, so I'll go through that every so often.  With a couple days of early ice time each week now, I might swap this for a spinning class later in the morning on one of those days and some sort of cardio class on the other.  Maybe.  Or I might just get on the elliptical at the club.

For now I'm also adding in the Sk8Strong Adult DVD, 2 or 3 times each week.  This morning I did the warm-up and circuit 1, along with the treadmill.

If that seems like a lot, I'm actively trying to lose weight, not just train for skating. For my goals, I need the extra.  :P
Title: Re: Off-ice training reports
Post by: rsk8d on June 17, 2011, 05:49:18 PM
Go Elsa! Glad you're using our program!

People always ask what I do, so here goes..... I'm not actively training for skating right now, as I have 2 small children who are my top priority. I do make time for 2 days of intense workout that include 1/2 hour of interval training on the spin bike, a 10 minute dynamic warmup, functional training circuits mixed with intervals of plyometrics and/or jump rope, and foam rolling for cool down. I never do the same circuit back to back in the same week to avoid muscle fatigue and soreness.  I also alternate linear and lateral plyos on opposite days. I do a balance of hamstring, quad, glut, and hip stabilizer exercises to avoid one muscle becoming too dominant.

If I were training for skating (which I hope to get back to in 3 years when my daughter is in 1st grade), I would increase the intensity of intervals to mimic the highs and lows of heart rate and intensity in a 3 1/2 minute program.
Title: Re: Off-ice training reports
Post by: Sierra on June 17, 2011, 07:00:22 PM
I alternate core and leg each day, so I do core 3x a week and leg 3x a week. I mostly look online for individual exercises, right now some of my exercises are one foot squats, weighted spirals, bicycle crunches w/ ankle weights, planks, and such. I try to target each muscle group.
I need to do more cardio or dynamic exercises.. I can run a pretty good mile, but aerobic type stuff kills me.
Title: Re: Off-ice training reports
Post by: Kim to the Max on June 17, 2011, 07:52:54 PM
in addition to the 3-4 days a week that I am on the ice, I also am currently doing 2 days a week at the gym with a trainer (this will become 1 after August and I will do that for 3-6 months, then go back to 2 days a week). At the gym we never do the same thing twice. We rotate through cardio, plyometrics, upperbody, core, and legs. We do a lot of squats, squat thrusts, and lunges on leg days (which we plan pretty strategically so that I am not sore for a lesson), and those usually involve a 25# plate. Squat jumps also show their ugly head often. WE do a lot of running and skipping and high knees and bunny hops (doing a full lap on a 1/15 mile track is NOT fun). We do box jumps and other jumping exercises. Inclined situps with a medicine ball are always fun :) We do a lot with barbells, dumbbells, plates, kettlebells, etc. Like I said, we never really do the same thing twice.
Title: Re: Off-ice training reports
Post by: Skate@Delaware on June 18, 2011, 08:57:59 AM
I thought about hitting one of the local gyms...although there aren't many in my area there is one affiliated with the hospital so you know the equipment is cleaned regularly (pet peeve of mine) and the trainers are ACE certified....They offer boot camp, zumba, stretching, and yoga classes. Might be just what I need and so far my summer isn't as crazy as last. 

Kim & Elsa-kudos on the running. I can't run anymore because it stresses my back too much. Not worth the pain.
Title: Re: Off-ice training reports
Post by: Kim to the Max on June 18, 2011, 11:57:53 AM
Kim & Elsa-kudos on the running. I can't run anymore because it stresses my back too much. Not worth the pain.

Thanks :) I can't stand it, but I do it because it is good for me. I get bored easily and quickly!
Title: Re: Off-ice training reports
Post by: jjane45 on June 18, 2011, 02:00:49 PM
You guys are truly inspiring! I'm using dvd workouts for yoga and cardio but have difficulties completing them, especially if I got up late. Gotta try harder!
Title: Re: Off-ice training reports
Post by: ESk8s on June 18, 2011, 05:38:30 PM
Go Elsa! Glad you're using our program!

Thanks! It's a great program, but I have a love/hate relationship with it.  For instance, when I finished yesterday I felt pretty good. This morning though, I was thinking some not very nice things about you when I rolled out of bed and staggered across the room.   :laugh:

Kim & Elsa-kudos on the running. I can't run anymore because it stresses my back too much. Not worth the pain.

Thanks :) I can't stand it, but I do it because it is good for me. I get bored easily and quickly!

Thanks! I'm not a fan either, but it works and I can pretty much zone out with my ipod while I do it.
Title: Re: Off-ice training reports
Post by: ESk8s on June 20, 2011, 12:33:40 PM
Jane, did you want this to be an ongoing thread like the on-ice practice thread?  I'd be more than happy to update (and have somewhere to be accountable) if you do.  :)
Title: Re: Off-ice training reports
Post by: jjane45 on June 20, 2011, 01:40:58 PM
Jane, did you want this to be an ongoing thread like the on-ice practice thread?  I'd be more than happy to update (and have somewhere to be accountable) if you do.  :)

Yes please!
Title: Re: Off-ice training reports
Post by: ESk8s on June 20, 2011, 02:49:33 PM
Will do!  :)

Disclaimer - I have no idea if what I'm doing is the "right" thing, but it's working for me (for now) and I'll tweak it as I learn more.

Sat 6/18 - 3 miles on the treadmill - easy day, pretty slow (90 minute adult open skate, mostly free/MIF in the evening)
Sun 6/19 - Another easy 3 miles along with the sk8strong adult warm-up/circuit one (and an unplanned free/MIF session - 60 min in the afternoon)
Mon 6/20 - Treadmill - intervals, 4 miles (90 minutes of MIF and dance lessons tonight)

Jane, I get up before my husband and daughter every morning.  It was really hard at first, but now it's a habit.  On the days I forget to set my alarm I still usually wake up on time.  I'm pretty introverted and it's often the only real alone time I get all day, so I'm pretty motivated to protect it.

For me exercise/skating is the easier part.  It's the diet that kills me.   :bash

Title: Re: Off-ice training reports
Post by: rsk8d on June 20, 2011, 06:51:17 PM
Thanks! It's a great program, but I have a love/hate relationship with it.  For instance, when I finished yesterday I felt pretty good. This morning though, I was thinking some not very nice things about you when I rolled out of bed and staggered across the room.   :laugh:


The more you do it on a consistent basis, the nicer feeling you will have getting out of bed. :)  If I take a few weeks off, I'm swearing at myself as well.....
Title: Re: Off-ice training reports
Post by: Sierra on June 20, 2011, 09:39:44 PM
Ongoing thread, okay :)

So lately I've been focusing on spiral muscles. One side is getting pretty high, high enough to hit my foot on the pull cord for the ceiling fan :laugh: Luckily, it's the side that is currently in my program.
Dredged myself through some squat jumps.

Maybe I should try to find a workout DVD at the library so I can make a more regular routine.

I'll try to get myself to go running this weekend. I usually only run 2 miles because I take a dog with me.
Title: Re: Off-ice training reports
Post by: Kim to the Max on June 20, 2011, 10:18:48 PM
Tonight was:

5 laps jogging (1/15 mile track)

Next: with 2 10# plates
1 lap back kicks
1 lap sprint
1 lap back kicks
1 lap skip
1 lap shuffle

Next:
50 pushups on the barbell - alternating feet (left foot on floor, then right foot on floor)
2 laps back kicks
50 pushups on the barbell - alternating feet
2 laps back kicks
1 lap sprint

Next:
with 2 5# plates
50 right arm up, left arm down, squat, when rising switch arms, repeat
2 laps sprinting with 5# plates
50 squats as above
2 laps sprinting
Title: Re: Off-ice training reports
Post by: AgnesNitt on June 20, 2011, 10:36:49 PM
How I admire all your energy!

I work in a building a quarter mile long. Today I did 4 fast-walked round trips. I'm at one end the people that need to talk to me are at the other. Plus running up and down stairs. It counts. And they pay me for it.

Met with personal trainer in late afternoon. Worked on shoulders and arms with heavy dumb bells, legs and core with a body bar.

Finished the day with an hour of power yoga. Yes it does me good, but OMG is it boring.
Title: Re: Off-ice training reports
Post by: jjane45 on June 20, 2011, 11:27:26 PM
Managed to complete the yoga video for the second time ever - you guys inspire me! Lots of sweat and surprisingly some poses that I was not able to do on the first attempt improved a lot. Some poses will never be as good unless I lose weight in the lower body, that's something to fight for!! Could totally see certain poses helpful to the sit spin and the layback.
Title: Re: Off-ice training reports
Post by: davincisop on June 21, 2011, 05:45:34 PM
I failed to wake up early enough to work out, however there's so many fires in the area that I could smell the smoke in my apartment. Not something I'm going to put myself into. 

I am going skating tonight though, and I will be going to the Y tomorrow morning (I have a membership, I should use it for things other than the yoga classes) so I just need to get to bed early and get up early. It helps that I've got some freelance stuff to work on.
Title: Re: Off-ice training reports
Post by: jjane45 on June 21, 2011, 07:03:48 PM
I biked around today because car is under major maintenance.
90F + 65% humidity + uphill against the CHICAGO wind = good workout.
Title: Re: Off-ice training reports
Post by: Skate@Delaware on June 23, 2011, 10:18:41 AM
No workout today I did stop by the hospital's gym and talked with one of the trainers. Picked up the application. Joining there is a bit pricier but the trainers are certified, and once I start working (officially) at the hospital, the rate drops.  Unfortunately, the classes (boot camp, yoga/stretch, etc) are only at the other location which is about 30-45 minutes away (depending on the traffic).  But I can go there in the fall after classes (if I stay motivated that is).

Membership in this gym requires a physical because of my health history & age. That might be difficult as my doc office is on summer hours (shorter hours, less coverage, not as easy to get in for routine things).
Title: Re: Off-ice training reports
Post by: ESk8s on June 23, 2011, 02:53:27 PM
Intervals on the treadmill yesterday after skating, but nothing so far today. I really need something though, because I had a moves lesson that was a lot of standing around and turns, and not much heart rate increasing activity.  I'm hoping to get something in around dinner time when my husband gets home because my daughter has no interest in going to the health club today. . . or any day really.  Might be worth it to drop that membership for a membership at the community center with the rink. 
Title: Re: Off-ice training reports
Post by: emilayy on July 07, 2011, 03:38:37 PM
so i can run for an hour straight, but after my 2:10 program, i'm huffin and puffin. i thought running was the best way to gain endurance, but it doesn't seem to be helping. any tips?
Title: Re: Off-ice training reports
Post by: FigureSpins on July 07, 2011, 03:52:46 PM
Interval training and sprinting.
Title: Re: Off-ice training reports
Post by: Skate@Delaware on July 08, 2011, 07:56:57 AM
Had my fitness assessment today at my new gym. It's affiliated with the hospital, so it is required. It is also very intensive!  Treadmill was stepped incline, and my blood pressure was measured at intervals, along with my "perceived exertion"-that was new-I passed with flying colors.  Next was sit-reach, which I also passed.  Then I did squats (no weights) - I did 60 (thanks to skating!!!!). Pushups was a dismal failure at 10 (on knees lol). hahaha. Situps was next, which was an almost failure.

Although he did remark that MOST WOMEN MY AGE fail the treadmill, and only manage 3-4 of each except the pushups, in which they only do 1 if that.  So I was pleased with that, but overall I know my fitness has declined  thanks to sitting a lot more because of school.

I go back on Monday for my actual workout, which will be done one-on-one with the trainer.  Then I am cut loose and can work out on my own.  I will have re-assessments every 3-4 weeks.  I'm hoping this works out and I can keep it up during the fall semester.

ps-I also signed my son up at his request! He gets his fitness assessment when he returns from camp. ;D
Title: Re: Off-ice training reports
Post by: Query on July 08, 2011, 10:55:48 AM
I watched a guy leg press the entire stack of weights at my local gym.

Since I've made poor progress from my own strength training, at least after the first few days, he seemed like a good person to ask. I asked him a few questions, and he was happy to show off his knowledge.

He says that what books have advised me, not to do strength training two days in a row, was over-cautious. He just uses exercises on alternate days that strengthen different muscles.

He suggests doing 3 - 6 sets/day of each exercise. The upper end is for people who want to get strong in a hurry, and is not what he does. But he uses a lot of machines, to do a lot of different exercises, on a lot of different muscle groups - about 17 exercises. He also says that it is his experience that he can do strength and aerobics training the same day without running into problems.

BTW, a set is a strength training exercises, with or without a machine, that you do as many times as you can until you are (usually) too tired or sore to continue. Typically, 10 - 15 repetitions form a set. If you can't do about 10, you are possibly using too few repetitions to benefit. If you can do more than about 15, you possibly aren't using enough strength to benefit, though at some point you get an aerobics benefit. People used to say you should do a set, and rest until you can do another. Now people mostly do "circuits" - after doing what they can of one exercise, they do another, using different muscles. This uses your training time much more efficiently. This is sort of like what a video had suggested, that we do alternate strength and flexibility training exercises.

I think a lot of the constraints that the ACE Manual and similar sources suggest, like exercise frequency, are designed with the intent that NO ONE will be hurt, with very cautious liability concerns in mind. The problem is that making sure that a 500 pound individual who hasn't left the couch in 10 years won't be hurt is different from making sure that an athlete won't be hurt, or that those of us who are in the middle won't be hurt. I'm beginning to think we need to figure out our own guidelines, and throw the books away. I've already given up on the aerobics videos - they don't address my particular issues specifically enough, and they do the same exercises every day you watch them.

Likewise, you can often figure out which parts of your body need to be stretched yourself, by trying to do things, and feeling your body to see where the tension is. Of course, we mostly can't feel muscles and ligaments that aren't next to the skin, unless we make them sore. The person I was speaking to said he occasionally exercises things that limit his motion until it gets quite sore, so he can sense and figure out what needs to be stretched. Probably dangerous, if you do it too much, but maybe OK once in a while.
 
Oh- he says different machines of exactly the same type and model are very different, for reasons of manufacturing quality, maintenance and lubrication, equipment centering, etc. It doesn't trouble him that he uses a quite different amount of weight using the exact same machine in another gym.

He trains for about an hour every day. Some days he spends another hour on a machine resembling a recumbent bicycle. I was surprised to find I could spend that much time on the bicycle-like machine. I've never been able to spend anywhere near that much time on treadmills, or on machines resembling upright bicycles.

For most people, that is a lot of time to spend on training. But I'm trying to incorporate some of what he said.

If you limit yourself to body weight exercises, that is sometimes uses too little and sometimes too much strength to be much benefit. Yes, it has the advantage of using more muscles, because machines limit you to motions along very few directions, but if you aren't in the right strength zone, body weight just isn't always right. E.G., I'm not nearly strong enough to do a pull-up. Trying with no success doesn't give me much benefit. But pull-down weight machines are very slowly increasing similar muscle strength.

Likewise, I'm not quite strong enough to do good deep single leg knee bend and straightening exercises, which is very relevant to skating skills. When I try, my knee doesn't track well, which a PT said could eventually cause knee problems. Perhaps if I can first use leg presses to strengthen myself to the point that there is a greater margin of strength, the problem will go away? The PT said to bring into use more muscles (e.g., obliques, gluts, etc.), but that doesn't seem to be enough in itself.

One thing is very clear. The operation of those stupid aerobics exercise machines, with all the fancy electronics, is not obvious. Why don't they put better directions on the machines? It's even worse than a voice mail menu. They should just dump all the fancy electronics and complicated menus (except maybe a timer), and just add an adjustable resistance lever or knob.

Another rant. Most of the weight machines in my local gym don't adjust for small people very well. No matter how I adjust them, there is a lot of unnecessary strain on the back, or other places the machine isn't supposed to stress. Is making a machine adjustable so hard to do? I mean, some women, and a lot of kids, are smaller than me.
Title: Re: Off-ice training reports
Post by: nicklaszlo on July 08, 2011, 10:07:23 PM
Another rant. Most of the weight machines in my local gym don't adjust for small people very well. No matter how I adjust them, there is a lot of unnecessary strain on the back, or other places the machine isn't supposed to stress. Is making a machine adjustable so hard to do? I mean, some women, and a lot of kids, are smaller than me.

I am told it is unsafe for children to lift weights before puberty.  Perhaps the machine is designed to discourage them.
Title: Re: Off-ice training reports
Post by: Skate@Delaware on July 09, 2011, 06:19:09 AM
I am told it is unsafe for children to lift weights before puberty.  Perhaps the machine is designed to discourage them.
The machines are made for people of "average" size...in order to fit most people (i.e. maximize profits for gyms). If you fall outside of that range (too tall, too short, etc) you are out of luck. In that case, working with free weights (with a trainer until you know how) is your best bet.

Children can use weights, they shouldn't use heavy weights.  But if you think about it, doing a pushup is a heavy weight, as is a bodyweight squat. But they shouldn't use anything that places excessive loads on their body.  If you want to see an example of kids lifting weights, look at the CrossFit method. They do lift weights, but it's progressive.


I'm sore today from my fitness test...but it's in a good way! I start working out on Monday and I'm uber excited! This will help me tighten up. Now, if I could just get a handle on my eating.... ;D
Title: Re: Off-ice training reports
Post by: ESk8s on July 09, 2011, 05:01:35 PM
I'm thinking about adding a ballet class.  I'd start with a summer fundamentals drop-in, and then commit to a full session in fall when my daughter goes back to school.  Is anyone else doing ballet?  Is it helping?

Beyond that, I'm still doing cardio and sk8strong in addition to my skating - the same several things rotated through. It doesn't seem worth posting about, but I'm sticking with it and staying on schedule.  :)
Title: Re: Off-ice training reports
Post by: Skate@Delaware on July 11, 2011, 08:38:45 AM
I'm thinking about adding a ballet class.  I'd start with a summer fundamentals drop-in, and then commit to a full session in fall when my daughter goes back to school.  Is anyone else doing ballet?  Is it helping?

Beyond that, I'm still doing cardio and sk8strong in addition to my skating - the same several things rotated through. It doesn't seem worth posting about, but I'm sticking with it and staying on schedule.  :)
I would do ballet but there aren't any classes here in the summer-only "intensity camps" for seasoned dancers.  I did find it useful, though.

Today I have my session with the trainer...can't wait it will be interesting as my legs are still very sore from all those squats!

I do know that I won't make much progress if I don't do better with my nutrition.  Epic fail in that department. :o
Title: Re: Off-ice training reports
Post by: ESk8s on July 11, 2011, 01:09:19 PM
I do know that I won't make much progress if I don't do better with my nutrition.  Epic fail in that department. :o

Oh, me too!  I'm trying though. . . just not hard enough apparently.  Must.get.better! *facepalm* 
Title: Re: Off-ice training reports
Post by: Kim to the Max on July 11, 2011, 05:45:50 PM
Today's workout with the trainer:

5 laps (standard warm up)
2 laps with 2-6# cubes
1 minute lifting (bar+20#s), straight up to chest level then down
2 laps with 2-6# cubes
Sprints between 2 openings on track w/ weights
1 minute lifting (bar+20#s), straight up to chest level then down
2 laps with 2-6# cubes
Sprints between 2 openings on track w/ weights
1 lap with 2-6# cubes
1 lap with 1-6# cube
1 lap with 0 cubes
1 lap with 2-6# cubes
1 lap with 1-6# cube
1 lap with 0 cubes
1 lap with 2-6# cubes
1 lap with 1-6# cube
1 lap with 0 cubes
1 minute jumping jack splits (legs go out like a split jump and back in before you land)
1 minute "climbing" in plank position up and down the railing
1 minute jumping jack splits (legs go out like a split jump and back in before you land)

Needless to say, I am covered with sweat!!
Title: Re: Off-ice training reports
Post by: Skate@Delaware on July 12, 2011, 05:33:20 PM
Today, after I returned home from skating, I changed and went to the gym.  Although it's usually recommended that you take a day of rest between workouts with weights, I worked out (yesterday's workout was an orientation more than anything else).

A variety of cardio (i.e. treadmill), machines & free weights...followed by some lovely stretches at the end.  I also plan on working out Thursday morning. Next week, I'm changing the plan a bit-upping the weights and dropping the reps...I don't like doing 12-15 reps with farty little weights.  ;D
Title: Re: Off-ice training reports
Post by: davincisop on July 14, 2011, 10:13:49 AM
I start working with a trainer tomorrow morning and then three times a week after that. Wish me luck! :)
Title: Re: Off-ice training reports
Post by: Skate@Delaware on July 14, 2011, 01:51:15 PM
I start working with a trainer tomorrow morning and then three times a week after that. Wish me luck! :)
Awesome!

No workout for me today, contractor ran over his time which meant I was stuck in the house with him, making decisions, etc.  I have class this evening and won't make it back before they close. Not sure if I can go in the morning, as I'm going out of town for two days...argh! I'm sure I'll catch up somehow.
Title: Re: Off-ice training reports
Post by: AgnesNitt on July 18, 2011, 08:55:56 PM
My trainer had me doing what I call "old lady circuit". Upper body weights alternating with 1 minute fast step. I get bored so I fall back on my old step routines (round the world, V step, over the top and back, flick step--it was good to go back to the 80's). Anyway after what dance coach has put me through the last week, even fast step doesn't make me breath hard.

Bummer: Still can't do triceps with 15's. I'm such a wuss.
Title: Re: Off-ice training reports
Post by: Skate@Delaware on July 19, 2011, 07:31:47 AM
Went to the gym yesterday after skating...

20 minutes of intervals on the treadmill. (varying between 4-6mph). No incline as of yet, I'm easing into it.  Weight circuits, upped my weight in everything. I cannot get any benefit from 10 pounds. Really.

Did circuits of: bicep curls, overhead press; squats, leg press, leg curls; chest press, lat pulldown, tricep kickbacks. 

Then did ab work: crunches on bosu ball, planks (front & side). Followed by 15 minutes of stretching. My son helped me with spiral stretches. 

It was a good workout!

Title: Re: Off-ice training reports
Post by: davincisop on July 20, 2011, 12:02:11 PM
I've now completed session three of my workouts with a trainer. I'm already noticing a difference in my body, mainly that my tummy is flattening a bit. My face is also a little thinner. My trainer works with me today on a lot of balanced based activities. She knows I skate and knows I want to lose weight while toning up my body and strengthening everything so she is trying to think of activities that will help with the ice skating. :) It's pretty awesome, and she is really nice and encouraging. She said today that "you're pretty strong and I can tell you're athletic" because I'm able to do all the activities she's having me do even though I'm not incredibly fit. Give it two months and hopefully I'll look worlds different. :) I'll eventually do a before/after photo post here. My goal is to be able to order a custom ebay dress for competition in September at the end of August.
Title: Re: Off-ice training reports
Post by: emilayy on July 20, 2011, 01:11:11 PM
took a floor barre/yoga class. very helpful.

bought a pair of ballet slippers, but the straps come separately. anyone know how to sew the straps on/have any tips?
Title: Re: Off-ice training reports
Post by: Skate@Delaware on July 20, 2011, 04:05:01 PM
Emilayy-did you try googling? My ballet shoes came with an elastic strap attached. Hmmmm.

Had a killer workout at the gym. I'm doing High-Intensity Intervals on the treadmill at the beginning as a "warm-up" to weights...It was hot & humid today, even inside the gym.  I bumped up almost all my weights, and I'm pushing 90 pounds on the leg press. That might not sound like a lot but on Monday I was pushing 75. I'll stay here for a while...after my competition, I'll up the weights some more, and add back the sit-spin exercises (there is a problem that I might over-train). 

I took my measurements this morning and my 6 weeks of sloth has cost me...I'm down 4 pounds of muscle and up 5 pounds of fat. At my age, I can't do that again! Recovering from that is way too hard a battle!
Title: Re: Off-ice training reports
Post by: Bill_S on July 21, 2011, 08:12:33 PM
I did the last roller skate session of the season on PIC skates tonight. The rink will be closed until the end of August. I REALLY miss ice skating about now.

With the hot weather (mid-90's with oppressive humidity), it was a supremely sweaty workout. The rink is NOT air conditioned, and I could do only 1:45 before I started to feel a little nauseous. It was time to stop before I had a heat stroke.

I never did recover the spins on PICs that I had the previous summer. They just didn't click this summer, and I really didn't try hard enough. It's too bad though - it would have helped my spins back on ice.
Title: Re: Off-ice training reports
Post by: Skate@Delaware on August 04, 2011, 07:03:25 AM
My son and I have been hitting the gym fairly regularly. We went last night and I upped my leg routine to include single leg presses. It was very difficult on the left leg (my weak one). I figured that simulates a sit spin. They hurt today but I can still walk. I also make a point to really stretch out and that's going well. My spiral on the right leg is above my head, the left, about even (still needs work on that). But, I can pick up my left leg in the front and pull it up which I couldn't do before. My goal is to do that and have it somewhat near my shoulder :o

My son is really starting to put on the muscle-ladies, lock up your daughters! Now, if I could just convince him to come back to the rink and ice dance.....(he used to play hockey).
Title: Re: Off-ice training reports
Post by: Skate@Delaware on August 17, 2011, 08:42:40 AM
So, lately I've upped the ante with cardio-added the StairMaster.....OMG!

I've also added balance disc exercises for core conditioning. Stand on disc, arms out to side, hold free leg out to front (not very far), hold for 30 seconds; hold to side 30 seconds; hold to back 30 seconds; switch legs. Do twice. Then circular movement (ballet-rond de jamb) 5x each side. Hard as heck!

Lastly, added medicine ball core exercise-backspin position with legs, hold ball at chest, twist upper torso each direction 15x.

Next week I add PLYO!

I can tell all the strength exercises are working-I have doubled my jumping distance on ice, after adding plyo I should be adding HEIGHT!
Title: Re: Off-ice training reports
Post by: Skittl1321 on August 17, 2011, 03:36:47 PM
took a floor barre/yoga class. very helpful.

bought a pair of ballet slippers, but the straps come separately. anyone know how to sew the straps on/have any tips?

You can just put a strap straight across the middle - put the slipper on and decide where it should go. I like mine just below the highest part of the arch.  HOWEVER, I prefer my straps to be criss-crossed.  So I start them at the front of my ankle and then criss cross them to just in front of the highest part of my arch.  It depends on the shape of your foot though.

Can you ask your ballet instructor what is best for your foot?

Make sure not to sew through the drawstring.  Once everything is sewn, tighten the drawstring to your liking, tie a firm knot and then cut all but a tiny bit, which tucks into your shoes.  Don't tie the drawstring into a bow- it looks silly and is akin to someone skating with shoelaces wrapped around their ankles- a clear beginner.

You did buy slippers, and not pointe shoes right?  Most slippers do come with the straps attached, or if designed for crossing the back half of the strap attached.  Pointe shoes almost never do.  You don't want those.

Here is a good video: http://www.youtube.com/watch?v=tsWeS3C4flo
Title: Re: Off-ice training reports
Post by: kck on December 17, 2011, 03:13:01 PM
Well besides going ice skating Sunday, Wednesday, Thursday, and Friday, I just jogged/walked 2 miles. Took me about 40 something minutes and I know its not a definite 2 miles but a lil more. Its my driveway+length of road to a main street. Its also composed of sand and at times soft sand. Uphill both ways. Except right before turning back around.. It has a huge descending slope.. So naturally after being exhausted from the first part of the session, that was a BREEZE! I found myself shuffling up it, so i forced myself to do high knees and stairclimb that piece. Lets just say when i got off my clothes and hopped in the bath, i fell asleep immediately. Now im going to finish my sleep.

I guess I'll jog on my not ice days, and when on the ice stand on it for at least a full hour even if im not skating, just standing and dropping my weight low, and lifting my legs to practice balance on the ice. I also kinda lean as if im a skiier and try to "loosen" up my ankles so they can bend more. meh, it works

PS: Jogging is my arch nemesis. I mean.. I am hard on myself. I motivated myself by saying over and over in my head: Why are you doing this? You're never gonna lose weight, you'll always be fat -- You know.. Pleasent stuff. But oh the feeling of sweet victory.
Title: Re: Off-ice training reports
Post by: jjane45 on March 31, 2012, 11:27:05 PM
OK I slacked off big time, but with summer approaching I ought to do better.
Downloaded a yoga app to my android and man I am barely able to hold onto some poses.
Thought I'm reasonably flexible / strong with all the skating but WRONG!

How is everyone doing with off-ice training? ;)
Title: Re: Off-ice training reports
Post by: jjane45 on April 09, 2012, 10:41:39 PM
The weather was beautiful this past weekend, perfect for outdoor activities like biking. Went swimming today and suffering severe muscle pains in my arms due to freestyle swimming while the legs don't feel anything. Likely can't lift my arms tomorrow in lesson :cry
Title: Re: Off-ice training reports
Post by: nicklaszlo on April 09, 2012, 11:45:08 PM
perfect for outdoor activities like bikinginline skating.
Title: Re: Off-ice training reports
Post by: jjane45 on June 26, 2012, 04:07:43 PM
Alright this is the off ice routine in camp today, I may have left out some stuff or mixed the order here and there.

2 laps - running on the stairs*
2 laps - stairs*, every other step
2 laps - stairs*, 5 steps up and 2 steps down
2 laps - running on the stairs
(* indicates half length, kids did full length)
Stretch hamstrings
8 laps of bench leaps
50 step ups on bench
25 jumping jacks
Hip rotation, 25 each side
Spiral stretch, 10 sets on each foot (9 pony kicks, hold spiral position for 10 seconds on 10th kick) -- took me forevah
3 sets of 25 jumping jacks, 10 crouches, 10 bicycles (reduced for me I believe)
10 leg lifts, 10 seconds each
2 laps of H skips in the lobby
8 tip toe waltz jumps
Split stretches on both sides

Let's say I was never athletic as a kid, either...
Title: Re: Off-ice training reports
Post by: FigureSpins on June 26, 2012, 05:41:51 PM
Thanks - have some +GOE
Title: Re: Off-ice training reports
Post by: jjane45 on June 26, 2012, 08:18:32 PM
Haha thanks, FigureSpins.

(on giving me less work than the kids after I finally finished the spirals, paraphrased)
Assistant dance coach: ...so she can catch up?
Dance coach: not about catching up, to not kill her!
Me: ...
Title: Re: Off-ice training reports
Post by: VAsk8r on June 26, 2012, 09:39:17 PM
I used to swim, more to have another activity for the nights when I couldn't skate than for training. I'd do mostly intervals: a 200 yard freestyle warmup, then various mixes and distances of freestyle, back and breaststroke. I never could do butterfly and felt ridiculous trying.

I signed up for a stroke mechanics class once but it got canceled because I was the only one in it. Then I decided to try distance swimming and started a program called "0 to 1650." For a few months, I swam miles, then I realized I really just am not an endurance person.

A few months after that, I burned out on swimming altogether and decided to try running. That's going just *spectacularly.* On a good day, I can do two sloooooow miles without stopping on my gym's indoor track, but I'm dying after about two minutes outdoors.

Some nights, instead of trying to run a mile or two, I alternate sprinting laps with walking.

Has any of this made any difference in my skating? Well, I have a bad habit of lifting my arms too high during moves and spins, and my coach blamed that on swimming. The running seems to have done nothing to improve my endurance during programs, but it does force me to stretch my calves more.

I wanted to take ballet. I really think it'll help my skating. But the only time of year when it wouldn't conflict with skating is summer, and my gym decided not to offer it this summer.
Title: Re: Off-ice training reports
Post by: mamabear on July 09, 2012, 03:00:36 PM
I've been trying a variety of exercise classes at the Y.  So, I've been doing a mix of a butts & guts class, a combo yoga/pilates class and a yoga class.  I'd like to up the number of yoga classes and be more regular with the yoga/pilates.  There is a Y really close to me that doesn't offer it so that's been a bit of a limit.  I was doing Zumba but that started conflicting with kid classes. 
Title: Re: Off-ice training reports
Post by: jjane45 on July 11, 2012, 09:48:00 AM
Ice dance camp off ice training, dance coach made me run less than the kids (to not kill me) and they whined.

Dance coach to one kid: because she's an adult and you are much younger.
Kid to me: but you are older!
Me: too old...
Dance coach to kid: will you make your mom do this?
Me: ...

They run faster with much better stamina. What's frustrating is I easily out-skroke the same kids on ice, no wonder they want to throw me under the bus when I get the reduced workload.

I need to do more cardio and get in shape, period.
Title: Re: Off-ice training reports
Post by: Sierra on October 02, 2012, 12:55:36 AM
I took ballet today for the first time.

Oh my gosh! It's really hard! Surprisingly difficult just to stand on one foot and do sweepy things or passe- with proper form.
Title: Re: Off-ice training reports
Post by: chowskates on October 02, 2012, 04:23:04 AM
In a previous thread (http://skatingforums.com/index.php?topic=624.0 (http://skatingforums.com/index.php?topic=624.0)), FigureSpins posted a link to a document on USFSA with off-ice exercises:

http://www.usfigureskating.org/content/Exercises.pdf (http://www.usfigureskating.org/content/Exercises.pdf)

(sorry, I don't know how to link to previous thread, hope this works...)
Title: Re: Off-ice training reports
Post by: Rachelsk8s on October 04, 2012, 05:44:35 PM
I took ballet today for the first time.

Oh my gosh! It's really hard! Surprisingly difficult just to stand on one foot and do sweepy things or passe- with proper form.

I have been dying to take a ballet class since I've started skating again as an adult, I used to take ballet as a child, but I don't remember much.  I'm so envious ;) Is there a specific class that you are taking?  There was a class offered at a studio near my house that was geared towards figure skaters, I was really tempted to take it and my coach recommended it also; I was ready to sign up until I found out the times wouldn't work with my schedule  :(
Title: Re: Off-ice training reports
Post by: Sierra on October 05, 2012, 04:12:50 PM
I have been dying to take a ballet class since I've started skating again as an adult, I used to take ballet as a child, but I don't remember much.  I'm so envious ;) Is there a specific class that you are taking?  There was a class offered at a studio near my house that was geared towards figure skaters, I was really tempted to take it and my coach recommended it also; I was ready to sign up until I found out the times wouldn't work with my schedule  :(
It's a class offered at an ice rink, not my home rink unfortunately but still close by. The instructor is not a skater, as far as I know, but all the girls in the class are.
Title: Re: Off-ice training reports
Post by: VAsk8r on October 05, 2012, 07:29:41 PM
I too just started a ballet class. I took ballet for ten years, from when I was 3 to 13, although I was never very serious or really even interested in it. I'm shocked at how much harder it feels now and how little I remember. I'm enjoying it more, though! It helps that it's an all-adult class and we can all laugh at ourselves. The instructor is really nice, too.
Title: Re: Off-ice training reports
Post by: Rachelsk8s on October 06, 2012, 04:48:27 PM
That is so awesome VAsk8r, I really really want to take a ballet class.  I'd imagine its hard too!!  You guys are really motivating me to do some research this weekend and find an adult ballet class somewhere around here ;)
Title: Re: Off-ice training reports
Post by: supra on October 16, 2012, 10:06:01 PM
I squatted heavy again for the first time in a few months today. Front squatting I did specifically. I didn't go too near my max, just did some triples. It felt good squatting again.

I also did snatches, stopped at about 90ish% of max. Maybe about 25 reps not counting warmup reps?

Then for a burnout/cardio, I flipped a tractor tire over maybe about 7-8 "laps" down the aerobic studio.

So not the best workout ever, but it's coming back. I'm also trying to cut weight going lower carb, too, so I didn't wanna push things too hard today, as lower carb diets have a tendency to make injuries happen easier for some reason.
Title: Re: Off-ice training reports
Post by: sarahspins on October 16, 2012, 11:34:02 PM
I would LOOOOVE to find a beginning adult ballet class that doesn't require a 50 mile drive at the most inconvenient times  :blush:
Title: Re: Off-ice training reports
Post by: supra on October 18, 2012, 09:12:38 AM
So yesterday was a light day.

Startoff:
Warmup with cleans/snatches with just the bar or 10s on the side.

Jump over stepper platform, worked up to highest I can jump over. Probably did 5 sets of 5-7 jumps.

Barbell oblique twist, worked up to 125lbs for 5-7 reps, about 7 sets total not counting the ones done with just the bar to get a feel.

Barbell oblique bends toward the side. Probably 5-7 sets of this, with just the bar/10s on the side.

10x3 with a light weight on the standing overhead press. 5s on the side, then 7.5 on each side for the last set.

Shoulder lateral raises from sides to above head. Used plates instead of dumbells, did a lot of sets of these because I find them fun, so I did maybe 8-9 total?

Jumps over about 10 inches high on just my left leg, then jump backwards off my left leg onto my right. Probably did 3-5 sets of 3 for these.

I'm quite liking the plyos, I have to do more plyo movements, they're also pretty good cardio.

Title: Re: Off-ice training reports
Post by: Rachelsk8s on October 18, 2012, 05:50:31 PM
I would LOOOOVE to find a beginning adult ballet class that doesn't require a 50 mile drive at the most inconvenient times  :blush:


Right??!!  Me too :) I've been looking, but there's nothing that fits into my schedule nor that is close.  And the ballet DVD's just don't cut it :(
Title: Re: Off-ice training reports
Post by: supra on October 18, 2012, 08:43:52 PM
Hurt my bicep/elbow after doing clean and jerks seriously for the first time in a while. Last year around this time it was like my favorite obsession exercise, but I stopped doing them for some reason, so I decided to try starting back, and things were going good and feeling good until I randomly felt that pain in my elbow. I decided to stop doing cleans and try snatches instead like I usually do and I couldn't even get 85lbs up on the snatch, so this injury seems semi-serious. Probably gonna be like a week or so to heal, so no exercises really involving my upper body except maybe shoulder flies or something really light like that until it heals. Yay. I think I've had pains like this before, but...meh, still not cool. At least I'm not injured to the point I can't do daily activities, and still totally able to skate with it.
Title: Re: Off-ice training reports
Post by: jjane45 on October 18, 2012, 11:31:51 PM
Take it easy, supra!
Title: Re: Off-ice training reports
Post by: supra on October 19, 2012, 09:57:28 AM
Take it easy, supra!

It's actually feeling better today. Probably be good for Monday/Tuesday. I really need a lifting coach, but unfortunately good lifting coaches cost as much as good skating coaches, sometimes more. That said, I might switch back to doing snatches, as I read a coach that said as far as high school/college athletes goes, it's better to do snatches for the reason I described. Cleans can mess your elbows up if you don't have good technique.

Sometimes I feel I shouldn't even bother with lifting, it's inspirational to see people my size snatch like 300-400lbs on youtube and stuff, but at the same time, I can only do like 105lbs. It does certainly help on the ice, without question, but a lot of it is just me wanting to be silly strong just because I'm a guy. Oh well.
Title: Re: Off-ice training reports
Post by: FigureSpins on October 19, 2012, 10:04:11 AM
It does certainly help on the ice, without question, but a lot of it is just me wanting to be silly strong just because I'm a guy. Oh well.
To a certain point, yes, strength training helps, but I think you're beyond that point.  Lifting is definitely more important to you than skating, as evidenced by your constant posting about weight training vs. the few skating practices you mention.  Skating requires specific muscle strengthening.  Strengthening the wrong muscles can actually inhibit skating skills. 

You need to stop trying to self-teach yourself if you're not progressing in either sport.  Pick one and get a part-time job just to pay for the training if you want to go beyond the wanna-be stage where you're stuck right now.  I know you hate group lessons, but frankly you should get over it if that's all you can afford.  Better than pretending that you're a skater.
Title: Re: Off-ice training reports
Post by: iomoon on January 15, 2013, 01:08:57 AM
Okay... I haven't been to the gym in more than a year, but a new one just opened near my rink.  :sweat

1) walk/jog for 20 minutes.
2) Stretch (past my toes again!)
3) bicep curls
4) BOSU ball balancing. Yeesh... I used to do this well!
5) Spiral practice. I can get it up past my hip on regular ground, but while moving, it's scary. XD
6) Plyometrics
7) Cool down
8 ) last stretch

Reward: BEING LAZY IN THE HOT TUB. HO HO HO!

I know it's not a lot, but I have to start slowly and set up a routine. :)
Title: Re: Off-ice training reports
Post by: iomoon on January 19, 2013, 01:58:01 AM
*scratches head* No other reports since last Friday?  :sweat

I started personal training today. D: ... after a 1 1/2 hour skating session. PFFT

1) 5 minute rowing machine warm-up
2) 2 sets: 12 reps of passing a swiss ball between hands and legs followed by 12 crunches with the swiss ball between the legs
3) 2 sets/12 reps of leg press
4) 2 sets/12 reps of upside-down BOSU ball squats with overhead dumbell press
5) Bunny hops over 4 flights of stairs
6) Cool down and stretching
7) SWIMMING POOL AND HOT TUB! OH YEAH!

I was surprised about what I could do, because 1) I didn't do cross-training with 2-3 times a week of figure skating and 2) I didn't do these things the last time I had a fitness streak. That's probably why I plateaued.

The BOSU ball will be my drill sergeant. If I want steel-like spins, I have to work on stability. DX

Also, I looked up off-ice training workouts. Apparently, Johnny Weir does this:

(http://images.nymag.com/health/features/regimen060213_2_198.gif)

What is up with the top exercise?! Do we have to look ridiculous to ice skate...?!

... oh wait a moment.  88)

Oh those lovely sparkly costumes.
Title: Re: Off-ice training reports
Post by: FigureSpins on January 19, 2013, 07:06:55 AM
A little over-the-top with all those balls and the conehead, imo.

I worked out twice this week - elliptical 10-15 mins, handweights and lots of stretching along with my PT exercises.
Title: Re: Off-ice training reports
Post by: alejeather on January 29, 2013, 11:04:27 AM
Did some off-ice axels after the elliptical last night, and landed some only a quarter under rotated. I was excited, since last time I tried them I was landing forwards.

But because I kept putting off going to the gym until later and later, I got really wound up way too close to bedtime. Got to sleep late and then ended up late to work this morning  :-\
Title: Re: Off-ice training reports
Post by: hopskipjump on January 29, 2013, 11:54:38 AM
Poor kid!  She has a yoga/core/plus workout every Sunday.  Monday she is sore.  But she has a cough and cold and now doesn't want to eat because not only are her abl]s sore from class, but they also are sore from constant coughing and sneezing.   :sad:  Nothing is more pathetic than a kid who wakes up and tells you they are sore because they are 10 years old, not 10 years young.
Title: Re: Off-ice training reports
Post by: iomoon on February 20, 2013, 03:23:22 AM
I forgot to add last week. Derp.

Personal trainer added new things.

1) jackknife
2) Seated pistol squats with 5 pound weight to my chest. I hope that'll help me with sit spins later.
2) airplane pose with weights. He tried to put me on the bosu ball for regular airplane poses, but that ain't happening! XD Maybe when I can do super-strong camel spins that'll be possible!
3) side lunges with over-stretched band. Ha ha! How can that thing wear out after less than a month of the gym opening?
4) modified planks with raised arm and opposite leg. Sigh... it's my fault that I asked for help with stability.

Then yesterday I spent the day with my darling at the massage place and the swimming pool at the gym. 

Even those these workouts were hard for my level, my coach noticed a difference in stability. :D yayzors!

Tomorrow's my next session, so I'll give you guys an update. :)
Title: Re: Off-ice training reports
Post by: iomoon on February 20, 2013, 11:57:24 PM
I hate my personal trainer. He was already gone when I finished.  :P TSK.

He wanted to focus on leg strength and explosive power.
1) 1 leg squats with 5 pound weights
2) squat with 32.5 pound weight between the legs
3) box jumps with 4 tiers
4) one legged bridges
5) Raising my legs horizontally on a weird contraption that made you look like you were jet packing. XD I don't know what it's called.
6) 10 30 second sprints over a 25 minute period. I was surprised that I could do it. o___o

This is what I get for choosing a power sport. DX
Title: Re: Off-ice training reports
Post by: sampaguita on February 22, 2013, 12:16:17 AM
Ooh didn't know there was a thread like this. Anyway -- it's been one month since I started training my core again, and 2 weeks since I began a lower extremity (mainly glutes) strengthening routine. My core is much better than it was one month ago, and the glutes are getting better too. I do my routine 3x a week. The routine is long, around 1.5 hours, but well worth it. I only do static exercises, since I find them more rewarding than dynamic ones.

My focus has been on the glutes, although I also do exercises for the adductors and quads. As for the hamstrings, I still have to find exercises for them. If I can get my core to be really strong, I can just do planks for them and then hopefully add more exercises for the upper body.
Title: Re: Off-ice training reports
Post by: rachelplotkin on February 22, 2013, 02:11:22 PM
Hamstrings are tough for me to work properly.  But the exercise I find most helpful for this is bridging with my feel on a small ball (~7-10 inch range) and while in the bridge position, and without lowering my hips at all, extend your legs out and then bring them back in.  It only takes a few of these to really feel your hamstrings.  Plus your core is obviously working really hard to stabilize you in this exercise.
Title: Re: Off-ice training reports
Post by: iomoon on March 08, 2013, 12:29:25 AM
1) Dead lift 65 pounds (I don't know how my female friend does 180... she's 5'0" tall and skinny!  :o)
2) seated leg pushes (?)
3) Slanted sit-ups while throwing a 4 pound medicine ball at my trainer's head into his hands.
4) airplane pose with two 12.5 pound weights. Apparently, I'm too flexible from practicing spirals, so he had me do pigeon-toed bend at the hip.  :sweat
5) 3-minute high knees/push-ups/squats/burpee workout.


 Today: :toppts:  8) OH YEAH. I'M SO COOL, LOOK AT MEEEEE

Tomorrow:  :sad: *DYING*
Title: Re: Off-ice training reports
Post by: AgnesNitt on March 14, 2013, 06:17:20 PM
Physical therapy twice a week for an hour plus fifteen is strengthening my legs. But oh am I tired afterwards. My right leg is stronger but I doubt that I'm getting any better on the knee.
Title: Re: Off-ice training reports
Post by: Traceekins on April 05, 2013, 12:16:40 PM
I'm an adult beginner and I've been training off-ice with POP Pilates! I'm almost certain I found POP Pilates somewhere on this forum ... anyway, it's been great so far! The workout videos are free on YouTube. I'm hoping that pilates will help me strengthen my legs and inner core so I'll be better balanced on the ice.

I'm also trying to lose weight, and ever since I started skating I've definitely dropped a few pounds. I feel like skating has given me the motivation to go full-force with my weight loss (especially because I HATE the gym!). I'd much rather be on the ice than on a treadmill. :)

Just for reference, here's a link to the POP Pilates website:

www.blogilates.com (http://www.blogilates.com)
Title: Re: Off-ice training reports
Post by: sampaguita on April 05, 2013, 06:42:17 PM
After months of doing rehab isometric exercises, I have finally upgraded to dynamic exercises! I've been on a dynamic routine for 2 weeks. I still get sore from lunges, but squats with 5lb weights feel good!
Title: Re: Off-ice training reports
Post by: AgnesNitt on April 13, 2013, 11:10:31 AM
So I do weight lifting two times a week--right now all upper body because of....
Physical therapy two days a week on my legs and that's an hour and a half each night. They've upped my weights and reps so much I'm exhausted. The therapist (Rapunzel the Cruel) regards me as one of her major success stories since I do the required exercises at home.

And in the mornings before work I do 10 minutes of stationary biking followed by 30 minutes of stretching.

Today, I ache all over...but in a good way.
Title: Re: Off-ice training reports
Post by: iomoon on April 17, 2013, 04:13:10 PM
XD Haven't written this down in a while!

Last Thursday:
1) Squats with bar
2) V-position medicine ball
3) burpee/half-jump over a rope
Title: Re: Off-ice training reports
Post by: nicklaszlo on April 25, 2013, 11:13:11 AM
I off-ice lifted my partner so that she was on top of my head.  The press lift is supposed to be a lot higher, but it is progress!
Title: Re: Off-ice training reports
Post by: iomoon on April 26, 2013, 12:30:03 PM
Yesterday, we had circuit training.
1) Squat with over the head lifting (30 pound bar)
2) boxer sit-ups
3) Box jumps over to the other side of the aerobic steps with twist
4) wide stance squats with 50 pound dumbbell in between the legs

I was saved in the last circuit when someone used the boxer sit-up machine. ;D

Trainer: okay... to make it up, 50 box jumps!
Me: noooooo...
Title: Re: Off-ice training reports
Post by: jjane45 on May 01, 2013, 07:41:31 AM
Alright this is the off ice routine in camp today, I may have left out some stuff or mixed the order here and there.

2 laps - running on the stairs*
2 laps - stairs*, every other step
2 laps - stairs*, 5 steps up and 2 steps down
2 laps - running on the stairs
(* indicates half length, kids did full length)
Stretch hamstrings
8 laps of bench leaps
50 step ups on bench
25 jumping jacks
Hip rotation, 25 each side
Spiral stretch, 10 sets on each foot (9 pony kicks, hold spiral position for 10 seconds on 10th kick) -- took me forevah
3 sets of 25 jumping jacks, 10 crouches, 10 bicycles (reduced for me I believe)
10 leg lifts, 10 seconds each
2 laps of H skips in the lobby
8 tip toe waltz jumps
Split stretches on both sides

Let's say I was never athletic as a kid, either...

I'm so glad I logged the routine here! Handy :)

Decided to do a 5k color run with my friends in 2 months, better get into shape... Started with very slow jogging today and paid lots of attention to my poor knees - they were injured years ago because of ignorance (pronation + cheap gym shoes, no warm up + pushing over the limit).
Title: Re: Off-ice training reports
Post by: jjane45 on May 12, 2013, 06:06:13 PM
I have been running. Very slowly, but running nonetheless after years of hiatus. Android app calculates my pace and it's actually not too bad. Just need to keep it up and run at least 3 mornings a week. (Already have 2 early morning skating days)

Quick 5 minute spiral stretches during the workout routine really worked my behind. Hope they improve my spiral height for the silver MITF test.
Title: Re: Off-ice training reports
Post by: iomoon on June 02, 2013, 09:57:37 PM
Whoops. I haven't reported in a while.  :blush:

Circuit training:
1) V-Ups
2) One footed box jumps
3) 20 pound bar over head squats
4) Something else I forgot. =__=;;;

I said to my trainer "I'm going to hire one of these guys here to do my training for me!"

Trainer: you're actually stronger than some of these guys...

I'm not sure if I should take that as a compliment or a tragedy...
Title: Re: Off-ice training reports
Post by: AgnesNitt on June 04, 2013, 07:27:47 PM
For the last few weeks I've been walking 2.5 miles (45 min) most days of the week.

I swear it's uphill both ways.

Title: Re: Off-ice training reports
Post by: iomoon on June 08, 2013, 06:23:05 PM
6/6/13: My trainer had me do 55 pound barbell exercises... with hops.  :o He said they were good for explosive training.

Yeah... I'm not doing this again without a spotter. My shoulders still hurt two days later. XD
Title: Re: Off-ice training reports
Post by: iomoon on June 21, 2013, 02:31:56 PM
I skipped a week with my trainer because I skipped a dose of medicine and it caused withdrawal symptoms. I also had a sore wrist and a weird back issue.

1) inverted squats on two machines...?
2) inverted situps
3) boxer sit-ups
4) pistol squats (my legs pretty much died after the first 4 sets...)

Hrm... maybe I was right about my lower back not doing so well. I hope it's just DOMS.

5) laze in the hot tub. >_>
Title: Re: Off-ice training reports
Post by: supra on June 21, 2013, 03:14:12 PM
I'm having trouble doing pistol squats. I'm guessing due to high bodyweight. I also need to do ankle flexibility drills to be able to overhead squat well in my Converse.

I push pressed 155 a few weeks ago. Don't know if that'll have any carryover if I go into pair skating ever (lol, going into pair skating, yeah, way to be needlessly optimistic...) I only strict pressed 125 (no leg drive.) I can also only do like 2 chin ups max from the deadhang. I have the upper body strength of a 13 year old girl.

It's fine.
Title: Re: Off-ice training reports
Post by: slcbelle on July 14, 2013, 04:59:13 PM
This week I have a private session with our off-ice coach to develop a personalized off-ice training program.  My normal workout routine is:

ROWING - 30 mins, 5-6x/wk

WALKING - 30 to 60 mins, 4-6x/wk

RESISTANCE TRAINING - 45 mins, 5-6x/wk

STRETCHING - 30 mins, 5-6x week

SKATING - 1 to 2 hours, 3-5x/wk in summer, 2-4x/wk in winter

ALPINE SKIING - 6 hours, 2-5x/wk in winter


I exercise a minimum of 2 hours a day with a day or two off a week.  Max, in winter with skiing, is 8 hours a day (but skiing isn't constant activity and I don't feel like it's much of a workout unless there's a lot of hiking involved or it's a deep powder day.)
Title: Re: Off-ice training reports
Post by: iomoon on July 17, 2013, 12:24:34 AM
This week I have a private session with our off-ice coach to develop a personalized off-ice training program.  My normal workout routine is:

ROWING - 30 mins, 5-6x/wk

WALKING - 30 to 60 mins, 4-6x/wk

RESISTANCE TRAINING - 45 mins, 5-6x/wk

STRETCHING - 30 mins, 5-6x week

SKATING - 1 to 2 hours, 3-5x/wk in summer, 2-4x/wk in winter

ALPINE SKIING - 6 hours, 2-5x/wk in winter


I exercise a minimum of 2 hours a day with a day or two off a week.  Max, in winter with skiing, is 8 hours a day (but skiing isn't constant activity and I don't feel like it's much of a workout unless there's a lot of hiking involved or it's a deep powder day.)

Skiing is awesome even if you don't get much of a workout.  ;) There's nothing like a crisp winter morning in the mountains.

Hrm... Yesterday was a lot of squatting and lifting with bar weights. I should find a spotter when I don't have my trainer with me.
Title: Re: Off-ice training reports
Post by: Query on July 20, 2013, 08:08:26 PM
I haven't kayaked much this year, but went back to weekly afternoon paddles with a local club. Right now it makes me exhausted and sore, and I'm afraid to take on any more challenging trips. Plus I need to work more on forward bend and torso twist flexibility so I can manage a proper paddling position. And I have to work hard to roll.

But it still helps exercise and the torso-twist muscles. And since I've moved from foolish whitewater to fair weather sea kayaking, it's low risk.

I went swimming today, alternating 5 strokes. I don't know if this exercises anything in specific, but my arms, legs and lungs get tired. Guess it's good endurance training.
Title: Re: Off-ice training reports
Post by: iomoon on August 29, 2013, 04:03:12 PM
Ugh... I learned not to do weight training after two intense skating sessions in a row. I had to give up and use simple machines. :nvm: Thankfully, my legs are used to the intensity and aren't sore. My arms are crying, though.
Title: Re: Off-ice training reports
Post by: slcbelle on September 02, 2013, 11:34:18 PM
I just set up a bike trainer for my hybrid bike that I never ride.  Now I've added stationary cycling to my cardio options. 

ROWING and/or CYCLING - 30 mins, 5-6x/wk

WALKING - 30 to 60 mins, 4-6x/wk

RESISTANCE TRAINING - 45 mins, 5-6x/wk

STRETCHING - 30 mins, 5-6x week

SKATING - 1 to 2 hours, 3-5x/wk in summer, 2-4x/wk in winter

ALPINE SKIING - 6 hours, 2-5x/wk in winter
Title: Re: Off-ice training reports
Post by: iomoon on September 11, 2013, 02:19:48 AM
I'm going to take the bod pod test on Monday. I'm actually at my heaviest ever. If I use the BMI measurement, I'm close to overweight. :sweat But if I go from lifting 40 pounds to 100 pounds, some of that increase must be muscle mass, right? Well, I'll figure that out Monday.

Split level squats don't hurt anymore. Yeesh. I think I might have spread the legs too far the first time.

I did 140 pounds on the leg press machine with 2 sets, 12 reps.  :o Ay caramba. I wonder if my trainer is willing to do the max lifting tests. I really want to know.
Title: Re: Off-ice training reports
Post by: iomoon on September 11, 2013, 02:22:20 AM
Whoops. Double post and I can't delete. >.<
Title: Re: Off-ice training reports
Post by: iomoon on September 30, 2013, 03:50:25 AM
Thursday: Sled pulling is... interesting. I felt tired after 3 sets/3 reps of 135 pounds on a 26 pound sled. However, I didn't feel sore at all! I even went ice skating the next day! :o How on earth...

So today, I went to the gym and did 4 exercises. 2 different squats, 1 dumbbell fly, and box jumps. Uh... I didn't realize how hard it was to pull a 65 pound dumbbell out of the rack. It's the right weight for the exercise (3 sets/15 reps), but I'm not strong enough to pull it out from that position. :sweat I definitely need to ask someone stronger than me to help.
Title: Re: Off-ice training reports
Post by: ONskater74 on September 30, 2013, 08:55:25 PM
Have a month of formal private ballet instruction behind me now, and I seem to be getting into the swing of things. I still struggle with the French terminology...  The whole process seems to be helping me as much as any one particular thing. It is a bit difficult to set aside certain skating things and work on dance, but the mental shift is good discipline.
I'm getting better at arm positions.... New slippers should arrive next week...keep working on turnout from the hip, straighten the back of the knee...stretch and point those feet... :o :P
Title: Re: Off-ice training reports
Post by: 4711 on October 01, 2013, 07:45:44 AM
before long they will have you hoist the ladies!  ;)
Title: Re: Off-ice training reports
Post by: iomoon on October 11, 2013, 07:43:45 PM
Splits: almost there!  :o After that milestone, I will try for a higher spiral and biellman position.

I think I've gotten used to my trainer's intense sets and repetitions. I feel sore but not dead.  ;) He was starting to wonder if the 55 pound dead weights were too light for four 1 minute sets...  :sad: Don't make it too hard!
Title: Re: Off-ice training reports
Post by: iomoon on November 06, 2013, 03:42:08 PM
I learned that doing regular exercise with minimal anxiety is more effective than trying too hard.

At the peak of my exercise routine years ago (no skating), I could do planks up to 2 minutes with strain.

On Sunday, however, I hit 2 1/2 minutes with no strain and let go because I was bored!  :o

omg... skating and cross-training for the fun of it is awesome!  :stars:
Title: Re: Off-ice training reports
Post by: Cush on November 06, 2013, 10:15:26 PM
Wow! That is awesome. Congratulations!
I can hold plank for only 65s. Haven't tried for some time though :-[
You must have some super abs.
Title: Re: Off-ice training reports
Post by: iomoon on November 08, 2013, 12:35:43 AM
Wow! That is awesome. Congratulations!
I can hold plank for only 65s. Haven't tried for some time though :-[
You must have some super abs.

Thanks Cush. I was at that point, too, so it's possible! You can do it.  :stars:

Humble pie: I can't do a sit-up without assistance.  :nvm:
Title: Re: Off-ice training reports
Post by: FigureSpins on November 08, 2013, 08:33:05 AM
Thanks Cush. I was at that point, too, so it's possible! You can do it.  :stars:

Humble pie: I can't do a sit-up without assistance.  :nvm:

To get started, put a couch pillow or exercise ball behind your back and a wall/couch.  Then you can start out with less distance to sit up.  Crunches are also an alternative - you don't have to do the entire range of motion.
Title: Re: Off-ice training reports
Post by: slcbelle on November 19, 2013, 09:13:18 AM
Of course I decide in mid November that biking to the rink, which is only 2.9 miles from home, is a great warm up.  I rode to the rink on Friday and it was great.  But today we're going to get rain/snow so forget that.  I'll ride on my trainer in my home gym later.  Thought I could save some time by doing my daily cardio to and from the rink but I know I won't be one of those Salt Lakers riding a bike in the snow.  Uphill.  Nuh uh.

In other news, I just ordered a Thera-Band Rocker board to help with my dorsiflexion (BEND!) and balance.  I'll progress to a Wobble board once I feel my dorsiflexion has improved significantly.  The Rocker has a 30% angle of deflection whereas the Wobble has 22%.  I need all the stretching I can get so I chose the Rocker.

http://www.thera-band.com/store/products.php?ProductID=17 (http://www.thera-band.com/store/products.php?ProductID=17)
Title: Re: Off-ice training reports
Post by: iomoon on November 22, 2013, 06:47:38 PM
I declare the hip thrust the dirtiest weight training exercise.  :o eheh... thrusted 115 pounds.
Title: Re: Off-ice training reports
Post by: iomoon on November 22, 2013, 06:50:18 PM
To get started, put a couch pillow or exercise ball behind your back and a wall/couch.  Then you can start out with less distance to sit up.  Crunches are also an alternative - you don't have to do the entire range of motion.

Thanks! I like doing the bicycle crunches. They might be better for me anyway.  :sweat
Title: Re: Off-ice training reports
Post by: jjane45 on November 22, 2013, 09:02:54 PM
a friend is really into biking and I'm seriously considering to bike regularly mostly for fitness since I don't ever seem to lose weight however I skate, diet is fine.

so the question is, is biking a good complementary sport for figure skating?
Title: Re: Off-ice training reports
Post by: sarahspins on November 22, 2013, 09:50:20 PM
It can be, if you are careful about stretching your hip flexors and not overbuilding your quads compared to your hamstrings.  To be honest, I'm skeptical about the claims that cycling always disproportionately builds quads - if you cycle clipless, your hamstrings will get a decent workout too unless you are on a tri bike (the geometry is different, meant to "save" your hamstrings for the running portion of a tri, but I haven't found this to be the case on a normal road or hybrid bike - I know I definitely use my hamstrings because when I overdo it, those are the muscles that end up cramping). 
Title: Re: Off-ice training reports
Post by: jjane45 on November 23, 2013, 01:13:33 AM
It can be, if you are careful about stretching your hip flexors and not overbuilding your quads compared to your hamstrings.  To be honest, I'm skeptical about the claims that cycling always disproportionately builds quads - if you cycle clipless, your hamstrings will get a decent workout too unless you are on a tri bike (the geometry is different, meant to "save" your hamstrings for the running portion of a tri, but I haven't found this to be the case on a normal road or hybrid bike - I know I definitely use my hamstrings because when I overdo it, those are the muscles that end up cramping).

thank you for your insight! I'm not going on serious rides anytime soon, but still certainly keep that in mind :)
Title: Re: Off-ice training reports
Post by: jjane45 on November 30, 2013, 07:33:44 PM
biking, more intensive than I ever biked in my life. Great workout but I have to watch out for "too much too soon", that left knee may not like it too much after previous abuses like jogging and sit spins.
Title: Re: Off-ice training reports
Post by: sarahspins on November 30, 2013, 08:29:53 PM
If your knees are bothering you or you think that you're getting close to that point, I would suspect that your cadence (how fast you are pedaling) is much too low.  You want to try to keep it at least 60rpm (higher than 60 is fine), any lower and you're putting much too much stress on your joints and muscles.  Cycling should be very easy on your knees and hips, so if increasing your cadence doesn't help, I would suspect a fit issue, in which case a simple change to how your bike is set up could make a big difference, but you'll probably want to enlist the help of someone local for that :)
Title: Re: Off-ice training reports
Post by: jjane45 on November 30, 2013, 09:25:57 PM
planning to get a new bike tomorrow :) yes suspected the current old mountain bike is an issue, did not think about cadence though. wonderful tips and thank you again sarahspins <3<3
Title: Re: Off-ice training reports
Post by: ONskater74 on December 01, 2013, 07:10:02 AM
I've been working on single rotation ballet jumps where you plie in 5th jump up and point and rotate one full turn and land in a plie in 5th. I have no problem with a single rotation. I'm wondering if anyone here can tell me if this will help me when it is time to start working beyond a waltz jump? I think my biggest issue right now is a lack of takeoff thrust on the ice, whereas off the floor I have lots. I may try crossing my feet and folding in my arms while doing the ballet jumps at home just to get the feel of it. I can do 1 1/2 rotation ballet jump quite handily, but whether I can translate this into an axel remains to be seen.
Title: Re: Off-ice training reports
Post by: jjane45 on December 01, 2013, 11:20:42 PM
Cycling should be very easy on your knees and hips, so if increasing your cadence doesn't help, I would suspect a fit issue, in which case a simple change to how your bike is set up could make a big difference, but you'll probably want to enlist the help of someone local for that :)

went to the "nice" local bike shop with my friend today, they did not have the bike I considered in my size.

there is definitely a fit issue going on. looks like I've been riding with my knees fully extended. need to bring the seat down a bit.
Title: Re: Off-ice training reports
Post by: iomoon on December 07, 2013, 02:49:15 AM
Sprints and push-ups with rows. I was feeling lightheaded so we stopped.  :-\

My blood pressure is consistently higher than normal for the past 6 months. This might be due to the doubling of my medicine. I asked my doctor about my concerns. He checked me 3 times... 140/95, 130/90, and 120/80. He said that was normal, but I said "that's not normal for ME." I used to have 110/75  or below with a resting heart rate of 55.

Trainer said to eat 1 1/2 hours before working out. I will have to do that consistently and see if my medicine is causing lightheaded feelings or not.
Title: Re: Off-ice training reports
Post by: Query on December 07, 2013, 05:33:32 PM
A lot of people get custom bike frames, and customize what equipment is mounted on those frames, and how. That adds to the cost.

I wonder if a good fitter is just as important for bikes as for skates. I hope you visit lots of bike shops to see if something already feels right.

I never quite figured out what the optimal frame configuration is. It's not just the height of the seat that had to be right, but also the forward/backwards position of the seat relative to the wheels, handlebars, brake and shift controls, the height of the pedals above the ground, how far you have to lean forwards to put your hands on the handlebars or reach the brakes and gear shift, and some things I never understood about how well the bike balances, tracks and turns. (E.g., if you have to remove your hands from the wheels for a second or two, does it go straight? Do the pedals drag and catch if you lean into a turn? Is a lean enough to turn?) Also, how comfortable the seat is to sit and pedal on long term. Also, is there any way your pants (or skirt or dress, as appropriate) can get caught in the chain or gears? Is there anything to block dirt and grease and rain from the chain and tires from being thrown onto your clothing? How easily can you remove your feet from your pedals if you have to in a hurry? Is there a good way to mount a decent bike pump - little ones may take a size-able portion of an hour to use, and the little gas cylinders are bad news if you do it wrong the first time. Is there a good waterproof place to carry your tools, repair instructions, lock/cable and whatever you need with you on the trip? Lights and horn are good. For people who get lost like me, a GPS would be fantastic. How hard is it to lock all components securely? Some of these things are somewhat adjustable or interchangeable, some not.

I'm pretty sure that I liked a different configuration best when I was sitting and standing tall on the pedals. Also that everything about the feel changed when I went up a hill. I like having a very low gear, and a very high gear, but maybe that's because I was never a great athlete.

When I bought my Viscount Sebring ten speed half a zillion years ago, the user manual told me how to balance the wheels, adjust and replace the brakes, adjust and lube the derailers, chain, and cables, how to lube and replace the wheel bearings, how to adjust seat height and forward position, and the configuration of the handlebars, how to repair and change tires on the road, etc. I knew nothing about tools, but I had no problem following the simple well written and illustrated directions.

I'm told that as the number of gears has increased, "click" derailers have taken over, and custom tools have become more common, fewer people can maintain their own bikes. My local REI charges more for a "deluxe" bike "tune-up" than I spent for my ten speed, even allowing for inflation. In addition, most bikes you buy from the store are custom configured to some extant - there might be one set of manuals for the various components of the gear system, another for the brake system, etc.

But it is worth while to look at the available documentation to see if you can do the most common repairs on the road. Find out from the shop what it would cost to get the tools and documentation to get the chain back on the gears, re-adjust the gears and brakes to the extant that they work reasonably well if something goes wrong, and replace and re-inflate the tires. All those are often needed unexpectedly on the road, so it may be worth getting the tools and practicing at home.

The information clarity and availability, and the tools required, varies substantially according to the equipment on the particular bike.
Title: Re: Off-ice training reports
Post by: ONskater74 on December 07, 2013, 06:36:43 PM
I ride a 1960's Raleigh, olive green 3 speed. Generator built into the front hub, headlight taillight, parcel rack over rear fender, Nottingham England..... old tired hand brakes front and rear.

Getting ready for a Tweed Run if it ever comes to a small town near me  :)
To shift up or down you stop pedaling, click the thumb lever, and then resume pedaling. Headlight riding after dark can be a real dicey proposition... :P
Title: Re: Off-ice training reports
Post by: iomoon on January 10, 2014, 03:36:36 AM
I hate it when we do small upper muscles. I feel fatigued when we do them. @___@
Title: Re: Off-ice training reports
Post by: iomoon on January 17, 2014, 01:02:52 AM
Instructor made me do 4 sets of squats, pull downs and boxer sit-ups.... 15-20 reps each.

Then I tripped over the handicapped crane at the pool.  :nvm: I am sore all over.
Title: Re: Off-ice training reports
Post by: PhysicsOnIce on January 17, 2014, 07:52:04 AM
I've been working on single rotation ballet jumps where you plie in 5th jump up and point and rotate one full turn and land in a plie in 5th. I have no problem with a single rotation. I'm wondering if anyone here can tell me if this will help me when it is time to start working beyond a waltz jump? I think my biggest issue right now is a lack of takeoff thrust on the ice, whereas off the floor I have lots. I may try crossing my feet and folding in my arms while doing the ballet jumps at home just to get the feel of it. I can do 1 1/2 rotation ballet jump quite handily, but whether I can translate this into an axel remains to be seen.
Rotations will always help, whether it be ballet rotations or skating rotations, to make you more aware of your in air position. Keep in mind that when you do jump on the ice you do want to get a nice deep plie on one single leg. For me it helps specially, on my loop and double loops,  to think plie into my take off and tendue out of it. It has helped me to get my in flight position much straighter. As for skating rotations, you want to make sure you keep the same technique as your ballet rotations, but come from parallel, pull your arms in over your right side ( I actually dont cross, but push my right shoulder slightly with my right hand and the left hand wraps around my waist... some coachs think it is strange but I feel much more secure) and "land" your jump.  When you feel comfortable with that rotation, walk through your axel take off making sure you get a good snap into your rotation position.
Title: Re: Off-ice training reports
Post by: iomoon on June 21, 2014, 04:17:06 AM
Woah... it's been a long time. @___@

Splits without strain: achieved.  :o Uhhh... what should be my goal now? XDDD
Jogging at 6 mph as warmup: achieved. Man... I remember when I'd run out of breath at 5 mph!
Circuit training without dying: achieved... unless you throw burpees and sprints at me. XD  Burpees are evil!
Getting fiancé to use up my floating training sessions: achieved! I tease him because he gets sore, but I know he's a good sport. My trainer is a very patient and helpful person.

My back stretches out well, but I'm afraid of trying the Biellman position.  :o How does one try? (Or maybe I just shouldn't;;; )
Title: Re: Off-ice training reports
Post by: littlerain on June 26, 2014, 09:54:31 PM
Anyone focusing on off ice this summer? Just realized that I keep looking up stretches and exercises but am not really doing them! Or, if I am, only in bits and pieces
Title: Re: Off-ice training reports
Post by: Loops on June 26, 2014, 11:48:32 PM
I have too, since I effectively have no ice, plus will be on vacay most of the summer.

I need someone to help keep me honest with my workouts- it's too easy to de-prioritize.  You want to do something together?  Maybe get a group going?
Title: Re: Off-ice training reports
Post by: PhysicsOnIce on June 27, 2014, 06:03:39 AM
Anyone focusing on off ice this summer? Just realized that I keep looking up stretches and exercises but am not really doing them! Or, if I am, only in bits and pieces

Me too!!!!
I really need to be more accountable. My plan was to stretch for at least 30 minutes a day, but I seem to be "forgetting"  with a special focus on my hips, hamstrings and back.
Title: Re: Off-ice training reports
Post by: TreSk8sAZ on June 27, 2014, 11:45:37 AM
I'm suppose to be stretching and running. Stretching at the rink is happening, but not so much the actually focusing on stretching. And trying to run when it's so bloody hot outside is simply annoying (100*F or higher each day). I just got a running app to try and keep myself honest!
Title: Re: Off-ice training reports
Post by: littlerain on June 27, 2014, 01:28:11 PM

I have too, since I effectively have no ice, plus will be on vacay most of the summer.

I need someone to help keep me honest with my workouts- it's too easy to de-prioritize.  You want to do something together?  Maybe get a group going?

Yes! A group sounds good!!
Title: Re: Off-ice training reports
Post by: iomoon on July 18, 2014, 05:47:46 PM
-Trainer says that he wants the "I hate you" look from his students.  :o It means he's doing his job.  88)

-Splits are slowly getting into the correct position. I still have a smidge more to go until it looks proper.

-I can finally get out of the pool without looking like a wet dog.  ;)

-trainer made me do planks after I was already tired...  :'( I still held it for 1 minute each time, though.
Title: Re: Off-ice training reports
Post by: skategeek on July 27, 2014, 10:08:21 PM
Doing off ice training on my own rather than signing up for a class right now… I need to improve strength, stamina, and most of all flexibility.  I have none.  Tried a 7 minute workout app for a while in the spring, which was good but I fell out of the habit.  I've decided to just focus on stretches for now.  I don't need to do anything fancy… pretty much anything I can do will improve things at this point.  So now I'm following this set of stretches:  http://www.skating-wos.on.ca/sportsci/stretch.htm  I like it because it's a manageable number of stretches, and the diagrams explain what to do, where you should feel the stretch, and why it's important.  I do it while listening to a playlist of quiet instrumental stuff and it takes about 30 min to do.  We'll see how long I stick with it.
Title: Re: Off-ice training reports
Post by: iomoon on August 13, 2014, 12:41:15 AM
Pistol squats.  I want to do a proper sit spin, so that was a must. Trainer asks me, "How low can you go?" Hey, we're not doing the limbo here...  :P
Title: Re: Off-ice training reports
Post by: rd350 on August 13, 2014, 07:44:55 PM
This is a great thread!  I need to step up the off ice training.  I stretch A LOT and am always tight.  Have always been that way but truly if I did it every day I would make progress.

Short Term Goals:
- Deeper squats for shoot the duck, including getting back up to standing and for the record I was never able to do that, even when I was young, (and sit spin someday when I learn to spin on 1-leg)!  Just not my focus right now.
- Increase hip range of motion + quadratus lumborum (QL) flexibility for, well everything on ice, but specifically more secondary push off with both forward and back crossovers.
- Increased arm strength and tone for better arm positions and endurance (and control on ice)

Anyone have any idea how to choose the sk8strong (??) videos?  Anyone use them currently?  I'm thinking about it.

Title: Re: Off-ice training reports
Post by: littlerain on August 22, 2014, 10:08:36 PM
I think I'll buy the sk8strong videos tonight! Hehe

I haven't been doing much off ice, aside from stretching most of the time after skating.. Ugh today I ask fiancé to help me with some exercises and let me just say doing 10 sit-ups and attempting to do the easier variation of push-ups was a struggle.
Title: Re: Off-ice training reports
Post by: rd350 on August 22, 2014, 10:19:03 PM
Start with a few @littlerain and work your way up!  Anything you do (correctly) is better than nothing.

I got the Adult and Dynamic stretching MP4's from sk8strong and did the first 20 minutes of the Dynamic stretching before skating tonight and I swear I got a "little" more push with my waltz jumps!
Title: Re: Off-ice training reports
Post by: littlerain on August 22, 2014, 10:39:03 PM

Start with a few @littlerain and work your way up!  Anything you do (correctly) is better than nothing.

I got the Adult and Dynamic stretching MP4's from sk8strong and did the first 20 minutes of the Dynamic stretching before skating tonight and I swear I got a "little" more push with my waltz jumps!

Thanks! I need the push to continue haha. He has always been pretty athletic and I've dragged him into an inactive lifestyle with a lot of food Lolol. So he is happy to encourage any thoughts of activity I have!

A little more push with waltz jumps sounds like what I need! Those were the two I'm thinking about getting too.
Title: Re: Off-ice training reports
Post by: rd350 on August 22, 2014, 11:12:16 PM
Do it!  There's a discount on 2.  Make sure you see that.  I ordered the sliding discs too.
Title: Re: Off-ice training reports
Post by: littlerain on August 23, 2014, 01:56:48 AM
I saw it, thanks. I only hesitate bc I am afraid I won't do any of it anyways, lol! #lazy

I bought sliding disc things a while ago but never remember to use them. Not sure if it's the same as what they offer? Curious to hear your thoughts when you get them!
Title: Re: Off-ice training reports
Post by: rd350 on August 23, 2014, 11:41:46 AM
I'll let you know.

If you see improvement in your skating, that will motivate you!  Although I don't know what level you're at with skating....
Title: Re: Off-ice training reports
Post by: littlerain on August 23, 2014, 10:53:53 PM

I'll let you know.

If you see improvement in your skating, that will motivate you!  Although I don't know what level you're at with skating....

I know it will! I think I am just a bit behind you, level wise :)
Title: Re: Off-ice training reports
Post by: iomoon on August 29, 2014, 04:13:19 PM
3 sets/12 reps of pushup rows with two 15 pound weights.  :sweat Then a bunch of other things I forgot about. lol I'm improving on my splits flexibility.
Title: Re: Off-ice training reports
Post by: iomoon on September 09, 2014, 02:05:02 AM
-Sumo squats with 65 pound weight, 3 sets, 15 reps.
-curtsy squat set for the same amount.  ??? Those were really awkward.
-2 other arm exercises that escaped my memory. XD
-pistol squats... getting lower...  :o

I finally got into a full split without the quads getting in the way. I need to work on getting comfortable in that position.

My trainer is applying for his dream job. I will miss him.  :'( Our relationship is like the one I have with my coach. I will definitely give him a letter of recommendation. lol
Title: Re: Off-ice training reports
Post by: Loops on September 09, 2014, 04:14:06 AM
I'll join in here too.  I've been continuing with the Sk8strong adult 3 days a week, then one training day a week at the rink, with a trainer.  Will admit that the summer, between having the kids and being on vacay, I was NOT successful in keeping to any sort of exercise routine.  Except that which comes with chasing children around.

Skating started this past week.  Trainer had us do 5 laps around the rink (spaced out in relay style), then lots of good stretching and ab work.  Holy moly, the running felt good at the time, but the rink is built into a rather steep hill, which he has us run UP, then down the gentle slope.  Probably better but my shins still on fire three days later.  Worst my splints have ever been.  So no running for me for the time being.  Besides ice/rest any one have any tips on dealing with those?  I can't exactly stop walking.....

I also got a spinner, so I'm working on control and balance with that, for threes, inside and outside spins and the dreaded twizzle.

Need to re-start on the pistol squats.  Was middling on them before but nonetheless noticed a difference with my sit spin.

Title: Re: Off-ice training reports
Post by: iomoon on September 09, 2014, 01:27:22 PM
I'll join in here too.  I've been continuing with the Sk8strong adult 3 days a week, then one training day a week at the rink, with a trainer.  Will admit that the summer, between having the kids and being on vacay, I was NOT successful in keeping to any sort of exercise routine.  Except that which comes with chasing children around.

Skating started this past week.  Trainer had us do 5 laps around the rink (spaced out in relay style), then lots of good stretching and ab work.  Holy moly, the running felt good at the time, but the rink is built into a rather steep hill, which he has us run UP, then down the gentle slope.  Probably better but my shins still on fire three days later.  Worst my splints have ever been.  So no running for me for the time being.  Besides ice/rest any one have any tips on dealing with those?  I can't exactly stop walking.....

I also got a spinner, so I'm working on control and balance with that, for threes, inside and outside spins and the dreaded twizzle.

Need to re-start on the pistol squats.  Was middling on them before but nonetheless noticed a difference with my sit spin.

Lol oh dear. They sure are slave drivers. (edit: do not use autocorrect. *facepalm*)

Do you have any tips on how to get lower on the pistol squats?
Title: Re: Off-ice training reports
Post by: Loops on September 09, 2014, 01:59:29 PM
Not really.  I think it's just practice and pushing yourself a little lower each time.

Fwiw here's my tactic: I do them with something under me for support.  The goal is to go down to that level, with hands and free leg out in front, but not actually put weight on the support, then raise up.  The whole idea is to keep me from smacking my bum into the floor if I fall.  I started with a chair, that I mastered pretty easily, then I tried the kid's table, which was too high, and the matching chairs which were too low, so I moved to a bench which we have built into our bathroom, which is lower than an adult chair.  I do the same thing in there, but haven't been able to move beyond it yet (kids chairs are next step).  At a guess I'd say it's about 1.5ish feet high, or roughly what I remember a gym bench (for presses) being.  When I was being good about it I was aiming for 10 on each leg a day either while I waited for the shower to heat up, or whenever I could.  Hopefully once the proverbial seal is broken and I start doing them again, I'll go back to doing them daily.  For the moment, I'm just too sore.  Darn trainer.  But I love him.

Unsurprisingly I can get lower/do more reps on my spinning leg than on my backspin leg. 

Wall chairs are also goooooood for this.  Our trainer has us do lots of those.  I'm expecting them next week, if he holds true to form.
Title: Re: Off-ice training reports
Post by: iomoon on September 12, 2014, 03:32:34 PM
Not really.  I think it's just practice and pushing yourself a little lower each time.

Fwiw here's my tactic: I do them with something under me for support.  The goal is to go down to that level, with hands and free leg out in front, but not actually put weight on the support, then raise up.  The whole idea is to keep me from smacking my bum into the floor if I fall.  I started with a chair, that I mastered pretty easily, then I tried the kid's table, which was too high, and the matching chairs which were too low, so I moved to a bench which we have built into our bathroom, which is lower than an adult chair.  I do the same thing in there, but haven't been able to move beyond it yet (kids chairs are next step).  At a guess I'd say it's about 1.5ish feet high, or roughly what I remember a gym bench (for presses) being.  When I was being good about it I was aiming for 10 on each leg a day either while I waited for the shower to heat up, or whenever I could.  Hopefully once the proverbial seal is broken and I start doing them again, I'll go back to doing them daily.  For the moment, I'm just too sore.  Darn trainer.  But I love him.

Unsurprisingly I can get lower/do more reps on my spinning leg than on my backspin leg. 

Wall chairs are also goooooood for this.  Our trainer has us do lots of those.  I'm expecting them next week, if he holds true to form.

Thanks for the tip!

Report: I can spin, spiral at 15 mph, do planks for more than 2 minutes, and doing hanging straight leg raises, but I can't do a single sit-up.  :nvm:
Title: Re: Off-ice training reports
Post by: iomoon on February 13, 2015, 04:04:14 AM
Who knew that doing crossovers for 3 years would make a step up curtsy squat easy to do?  :sweat I didn't lose balance at all!

On another note: inching closer and closer to the biellmann position. I'm going to order an I-Flex. Slow and steady wins the race.

Figure skating problem: people gawking at your flexibility at the gym and you're thinking "Still not flexible enough! grrr"
Title: Re: Off-ice training reports
Post by: riley876 on February 13, 2015, 05:00:08 AM
After a trawl of the net for VMO exercises, found a few that work more or less:

- Reverse step ups  (i.e. step up onto box backwards,  or climb a staircase backwards)
- Stand on one foot, pressing heel of free foot into VMO to provide proprioceptive feedback which helps isolate the muscle.
- Sit on ground with legs outstretched in front.  feet at 11 oclock and 1 oclock. Whilst leaving knee and calf on ground, raise heel slighly
- Sit on ground with legs outstretched in front.  Contract VMO in such a way that the patella moves slightly to the inside.

None of these are really satisfyingly "blissful agony" kind of killer exercises.   Finding it a really hard muscle to isolate.  One site I went to suggested electrical muscle stimulation to really get at it!    But not too fussed at this point though, just taking it easy for the sake of the other bits around my bad knee.
Title: Re: Off-ice training reports
Post by: skategeek on March 01, 2015, 10:38:45 PM
Did my 7 min circuit workout and 20 min of stretches tonight for the first time in quite a while.  (I was really good about it in Nov/Dec, spotty in Jan, and hardly did it at all in Feb.)  Pleased to see that at least I don't seem to have lost any flexibility.  Let's see if I can actually keep it up for a while… my goal is to earn the app's silly "one month non-stop" badge.
Title: Re: Off-ice training reports
Post by: skategeek on March 08, 2015, 07:46:30 PM
Did my 7 min circuit workout and 20 min of stretches tonight for the first time in quite a while.  (I was really good about it in Nov/Dec, spotty in Jan, and hardly did it at all in Feb.)  Pleased to see that at least I don't seem to have lost any flexibility.  Let's see if I can actually keep it up for a while… my goal is to earn the app's silly "one month non-stop" badge.

Update:  8 days straight.  So far so good.  A couple of them were kind of half-hearted, but I still did it.
Title: Re: Off-ice training reports
Post by: rd350 on March 08, 2015, 11:33:04 PM
@riley876 11 o'clock won't isolate your vmo, try more like 2 o'clock.  You can put a little towel under your knee (fold, don't roll) and press into that for some input.
Title: Re: Off-ice training reports
Post by: skategeek on March 26, 2015, 10:09:57 PM
25 days straight of my 7 min workout.  The good news:  I can definitely see improvement, particularly with upper body strength (I can actually do some pushups now!).  The bad news:  One of my knees has started bugging me. Gave myself sort of a day off yesterday (but still ran the app to keep the streak going; yes, I'm cheating) and it's better today but I'm going to keep an eye on that.  Several of the exercises seem to be pretty hard on the knees.  I may think about swapping them for others that work the same basic area but are easier on the knees, if I can figure out what to do.
Title: Re: Off-ice training reports
Post by: iomoon on April 24, 2015, 03:35:38 AM
Under supervision, I deadlifted 10 pounds more than my weight for 7 reps...  :o I think that was the first time I ever deadlifted, too!

I attempted to practice the axel off ice. While it did go over 1 revolution, my coach said my arms and legs were too wild.  :sweat Yeeeeahhhh need to work on that.

Title: Re: Off-ice training reports
Post by: PhysicsOnIce on May 01, 2015, 03:47:04 AM
I've been horrid about stretching in the last couple of months. Just did my stretch routine and noticed that my flexibility has horridly decreased, !! Not something I want at all, specially in my already tight hamstrings! May is going to be my daily stretching month! regardless of what happens I am committing to stretching EVERY day for the month of may.  Anyone want to join in?
Title: Re: Off-ice training reports
Post by: alejeather on May 01, 2015, 02:45:29 PM
I've been wanting to stretch more, but I find creating a stretching routine baffling. I never have time for it right after I skate, since I skate before work, but I'm never sure how best to warm up if I'm going to stretch outside of other exercise time. So I'd be in for a stretching challenge!
Title: Re: Off-ice training reports
Post by: skategeek on May 01, 2015, 04:15:43 PM
I'm in!  It'll keep me going on my current (sort of) streak.  I've been doing my 7 minute workout and then stretching for about 20 min.  Usually in the evening before bed.  Maybe not the best time but it's when I manage to do it.  I've been cheating a bit, though… after a month of the 7 min workout my knees started to hurt, so now I'm only doing that some days (which means I'm stretching w/o warming up).  On the days I don't, I use the 7 min app to time some of my stretches so I can keep my streak going on the silly app.   88)
Title: Re: Off-ice training reports
Post by: PhysicsOnIce on May 02, 2015, 02:27:32 AM
Day 2:
Warm up 55 squats.
30 minutes of leg stretches.
Title: Re: Off-ice training reports
Post by: skategeek on May 18, 2015, 10:19:30 PM
Checking in… how's it going?  May is crunch time at work for me so I've been skimping a bit, but I've done at least a little something every single day so far.
Title: Re: Off-ice training reports
Post by: PhysicsOnIce on May 19, 2015, 08:49:46 AM
I've been doing pretty well to sticking with my 30 minutes of leg stretches (I've done at least part of it everyday... I think I have missed two days where I have not done the whole thing) and have been able to add full strength and cardio workouts on at least two days a week, which means I have a proper warm up for stretching. I'm also making sure that I stretch after skating.  I've definitively started to notice improvements, small but improvements none the less.
Title: Re: Off-ice training reports
Post by: skategeek on May 19, 2015, 09:33:46 AM
Nice!!!

Decided to work from home today and just managed my full routine (7 min workout for warmup, about 20 min of stretches) for the first time in a while.  Lately it's been either/or for the most part.
Title: Re: Off-ice training reports
Post by: PhysicsOnIce on May 19, 2015, 10:15:29 AM
I know the feeling when things get busy, my workout schedule is the first thing to go. For me it helps to have a routine....call me OCD or whatever, but I get nervous when I don't have a set schedule.
Title: Re: Off-ice training reports
Post by: skategeek on May 19, 2015, 10:54:49 AM
The thing keeping me going right now is silly.  I have a 2+ month streak on my 7 minute workout app and I don't want to break it.  Sometimes I "cheat" if I'm tired by using that app to time my stretches instead of the exercises, but at least I'm doing something.  I have a feeling if I break my streak somehow I'll start skipping altogether "just this once" and that'll be the beginning of the end.
Title: Re: Off-ice training reports
Post by: Query on May 29, 2015, 08:07:04 PM
so i can run for an hour straight, but after my 2:10 program, i'm huffin and puffin. i thought running was the best way to gain endurance, but it doesn't seem to be helping. any tips?

I'm no expert, but 1 hour and 2 minutes and 10 seconds don't have the same type of endurance. The running (especially if you don't run uphill) probably doesn't use much strength. Some figure skating uses a lot. And the specific muscles used are probably different.

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

I've been fighting through bicycling again. I get very sore, very fast, even going no further than I can run.

The guy at the (REI) store said my bike was too large (2" too tall for my inseam height).

Before I consider buying another bike, I decided to try to understand what is going on.

It hurts to stretch my legs enough to stand still with my feet touching, so instead I lean to one side. I could lower the seat, but I already feel like I don't stretch my legs enough when pedaling. (My knees are bent between 10 and 15 degrees at the bottom of the stroke - within the range various Youtube videos advocate. If I lowered the seat, they would be more bent.)

My thighs and hips felt like they were over-stretching at the top of the stroke. Maybe the pedal arms are too long? Also, curling my back forwards hurts. Maybe the handlebars are too low, but they are at the top of the safe adjustment range. I tried inverting the handlebars, so they aren't drop-downs any more (a lot of work). That fixed both problems, at least for the first few minutes.

It also let me set the seat more level, which felt better.

But by the end of the ride, the legs are still sore, at the knees and thighs. (Not tired, just sore.) The knees I understand, because I want them to extend more straight. The thighs I'm not sure about.

I don't see how a smaller frame bike would help. That wouldn't straighten my legs more. I don't see how it would fix the thigh problem - but I don't really understand why it is there.

Maybe if the seat could adjust further back? I'm not really sure what that would do...

People in various stores that help you with that sort of thing charge upwards of $200! Shouldn't be needed, but I'm missing basic info.

Title: Re: Off-ice training reports
Post by: iomoon on December 23, 2015, 12:48:31 AM
Attempted the pistol squat with a 20 pound weight... couldn't go all the way down. LOL

Gee... off-ice axel is great... the question is: can I do it on the ice?  :o
Title: Re: Off-ice training reports
Post by: riley876 on December 28, 2015, 04:19:19 AM
Have really ramped up my "off-ice" strength training.  Can't afford to have strength deficits/muscle imbalances on top of my twisted tibias.

I modified some sneakers to use as workout and dancing shoes.   Same radical inside edge wedge orthotic and nearly the same heel lift as my skates.   Also chromed them, i.e. added leather soles, so they're wonderfully slippery, and easy on the ACLs/MCLs/PF.

These have helped my lousy pistol squats quite a bit.  I can get quite a bit lower before the twist starts tweaking my knees.   I am definitely getting stronger on these.   Definite technique not to aggravate the knees on this move.

I built a rudimentary "leg machine".  a.k.a a rope that goes along the floor to a pulley leading down through a hole in the floor into the basement where it is tied to a big water container.   Doing hip adduction/abduction/flexion/extension/internalrotation/externalrotation and knee flexion and extension curls.   Hopefully covering all the bases.

Quadriped hip extensions/donkey kicks for hamstrings/glutes.

Also built myself a little (8" x 8") 4 wheeled cart (using old inline skate wheels and some scrap plywood),  for doing one footed hamstring/glute bridges. 

Working on hip internal rotation flexibility quite a lot (since with my anatomy I *really* struggle with pigeon toed moves, I need all the help I can get).   Rectus Femoris tightness is the limiting factor here.   Mainly been doing the stretch where you lay on your front,  flex knees 90deg, to point lower legs straight up, then let them flop out to the sides.   Kind of the opposite to a frog stretch.

Working on hip external rotation flexibility just for the hell of it too.  Frog stretch the weapon of choice here.
Title: Re: Off-ice training reports
Post by: iomoon on February 01, 2016, 12:28:55 AM
I went to the gym because my upper body strength lagged behind.  88) Afterwards, I attempted to go through the steps of the biellmann spin: layback, side spin, haircutter, and biellmann. I managed to do this without falling over (it was the ugliest thing ever), but geez. That takes a lot of core strength to do this on ice without traveling!
Title: Re: Off-ice training reports
Post by: dlbritton on June 02, 2016, 12:33:24 PM
Went to a second chair yoga class at the Y. This was led by a different coach and I liked this one better. He really gave us a workout. The Y offers a gentle yoga class at 8:30 AM which is better for my work schedule but the first yoga coach said I should stick with the chair yoga until I am out of the boot. This coach said I seemed fine getting down on the floor and back up (we didn't do everything in a chair) so I should be fine with his gentle yoga class.  Going to try that next Thursday.

The Y also offers various water fit classes in the mornings that I am going to check out. One is described as yoga poses in the water. The surgeon said I can "walk" in water that is chest deep or so since that will take enough weight off my legs. The Y has a pool lift for getting in and out.

Next Tuesday I am going to try a chair yoga class offered at lunchtime at the Y near where I work. Not sure if I will try to do 2 days of yoga, especially with different coaches. Will partially depend on how water fit classes work out.
Title: Re: Off-ice training reports
Post by: iomoon on July 27, 2016, 12:43:50 AM
Coach and I are working on ballet because being strong means nothing if you don't have proper form.  88) I am so glad I am flexible now.

Personal trainer is giving me weights over 100 pounds because of my lifting shoes. Yes, they are legit but they are a half size too small!  :nvm: I need to get new ones
Title: Re: Off-ice training reports
Post by: Query on August 06, 2016, 10:49:31 PM
I just attended a contra-dance. Haven't done that in a while. I was quite tired by the end. Does that count? :)
Title: Re: Off-ice training reports
Post by: skategeek on September 24, 2017, 11:51:59 AM
I haven't done any off ice stuff at all since about March, and yesterday finally decided it was time to do something about it.  I've lost what little strength and flexibility I had, which annoys me.  So yesterday and today I did a 7 min workout and a bit of stretching.  Hopefully I can keep the momentum going.  I'm also considering signing up with the training center at my rink; they offer personal training and customized small group workouts.  But I sort of feel like I should do at least a little on my own first.  (Is that like cleaning up for the maid?)
Title: Re: Off-ice training reports
Post by: AgnesNitt on September 24, 2017, 12:17:47 PM
I'm walking 2 miles a night over hills as fast as I can. I've done this for about 3 months. It's good for stamina and leg strength.

1. The heat slows me down to about 40 minutes for the circuit
2. Without the heat, I can do it in about 37 minutes
3. I don't know if I'll ever get down to 15 minutes a mile (my youthful time for a mile on the flat) due to hills and I got old
4. I've tried walking backwards uphill (it's good for your quads and calves) but I get too many comments at work.
Title: Re: Off-ice training reports
Post by: FigureSpins on January 11, 2018, 09:40:57 AM
I worked out off-ice last night for the first time all year. ;-D  I think the last time I went to a gym was before Christmas.  Just too busy. 

At one of the coaching conferences, there was a discussion about "fueling workouts."  Basically, the premise is that skaters have to eat about an hour before working out, which helps those calories be put to use right away, rather than being converted and stored in the body.  I was hungry when I left the rink, so I had a snack on the way to the gym.  Success!  I wasn't tired and I wasn't starving when I finished my workout.  I went home and had a normal dinner.

Hopefully, I can get back to the fitness classes at some point. 
Title: Re: Off-ice training reports
Post by: lutefisk on January 11, 2018, 10:13:01 AM
I agree.  A small, carefully selected snack before a workout or a skating session is useful.  I wonder how the glucose gels which pro-cyclists use would work for skaters?  In theory one would only need to choke down a gel ten minutes prior to engaging in the physical activity rather than an hour--in the cyclist's case planning your next vicious attack, to be carefully implemented just as the road turns uphill.  An unanswered question is whether or not the gel would stave off hunger as well, post-exercise, as say a banana or a peanut butter sandwich.  My gut (haha) reaction is that it would not be as satiating post event as actual food.  But--the gel might be better tolerated during the activity--depending on the intensity of the activity.
Title: Re: Off-ice training reports
Post by: FigureSpins on January 11, 2018, 11:07:13 AM
I've found that keeping things simple works fine.  #overanalyzingcausesanalysisparalysis