ReneeH20’s On and Off Ice Training Log
Figure skating is my first sport love. Got some lessons as a kid and then was off ice for 20+ years. Spending many hours at the rink watching my kid skate, gave me the bug at 40 to begin again. I had to start again almost from scratch, but I love it so much. I just turned 50 so have been back for 10 years now. A couple years ago I was one of the founding members of our skating team. We have so much fun and it is great to have the adult comradery.
The rink is closed for renovations right now so I am only getting in one day/wk. That will increase to two over the summer. Then three when the rink opens in the fall. I am coming up on my 2 year anniversary at my gym. When I hit goal weight, my doctor wanted me to do some strength training. According to her, most people that lose a large amount of weight lose 25% of their muscle. I only lost 13% because I had been skating, but she wanted me to build it back up. And also there was Lucy (my loose skin in my arms) - needed to work on toning her up. My gym goal is 5 days/wk. In addition to tightening things up, my goal is to increase strength, flexibility, and balance off ice to reflect improvements on ice. We are considering doing the Adult National competition this fall in Lake Tahoe. I would like to compete some of my individual events as well. |
Off Ice - Gym
Time: 64 minutes - 5 mins warm-up, 40 mins strength, 19 mins stretching
Active calories: 472 Total calories: 580 Average Heart Rate: 130 BPM Range between 57-184 BPM Second time thru Trainer Dan’s Strength Work Out Circuit #1 EMOM (Every minute on the minute) x 10 sets 5 DB clean & jerk (15lbs) 4 Burpees Circuit #2 x 3 sets 20 KB Squat pulls (28 lbs) 20 Med Ball slams (10 lbs) 10 Bear crawls Circuit #3 Mountain Climber Crunches x 3 sets (30 secs each) Inside Opposite Outside Same Inside Standard Notes: I normally have a tough time completing 10 bear crawls in a row. Usually I have to rest after the 6th or 7th one. Today I was able to do 10 without rest for the last 2 sets. |
Cool Renee, missed this before, subscribed now. :)
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Ah, thanks, but I doubt there will be too much of interest to anyone but me. |
Off-Ice Gym
Time: 77 mins - 5 mins warm-up treadmill, 53 minutes functional skating work, 19 mins stretching
Active calories: 696 Total calories: 826 Average Heart Rate: 146 BPM Range: 50-178 BPM Functional Skating Workout - Exercises I have learned in off-ice classes and exercises from trainers that have been particularly good for my skating. Leg press machine Normal stance - Top, Muddle Bottom 12 reps (75lbs) x 2 No rest Close stance - Bottom, Middle, Top 12 reps (60lbs) x 1 Abductor/Adductor Machine Abductor - wide leg (6 of 8 out from center) 12 reps (60lbs) x 3 Adductor- close (1 of 8) 100, 90, 80 (10 each), 90, 80, 70 (10 each) 80, 70, 60 (10 each) Assisted pull up machine Wt: 120 - 10 reps x 3 Back extensions 10lbs (10 reps) x 3 Side extensions 10lbs (10 reps each side) x 3 R&L Spin Trainer RH & LH backspin x 5 each RH & LH forward spin x 5 each 2foot low hold squats x 3 1 foot low hold squats R&L x 3 Forward & bkwd sit spin x 5 Attitude position spin x 5 Layback spin x 3 Loop jump x 10 Landing position hops across studio R&L x 1 TRX Spiral position R&L (40 counts) x 3 Step 360 Backwards jump set up with stationary hop - 10 each leg. Double hop on the 10th one. Half turn jump, keeping free leg tucked. 8 each side Off ice outside spread eagle R&L (10 count) x 3 Ina Bauer position R&L (10 count) x 3 Hydoblade position R & L x 3 Notes: A bit salty that there were way more people than normal in the gym when I got there. Plus a Dad and his 2 young college age daughters were taking up most of the studio. Luckily they finished by the time I was really needing to use it. |
Off-Ice Gym
Time:61 mins - 5 min warm up, 39 mins strength work out, 17 mins stretching
Active calories: 468 Total calories: 571 Average Heart Rate: 143 BPM Range: 84-199 BPM My third time doing Trainer Dan’s work out. Same details as stated in post #2. Notes: Quieter day in the gym which made me happy. Did the 10 bear crawls without rest for all 3 sets. Not as hungry today. Feeling more energized. Usually I rest for a bit. Today after a quick protein snack, I vacuumed the stairs. |
Off-Ice Gym
Time: 81 minutes - 5 min warm up, 53 minutes functional training, 19 mins stretching, the rest was talking to a fellow gym goer who also used to work with Trainer Ryan. We went different ways after Ryan got fired and were discussing our training plans.
Active calories: 494 Total calories: 631 Average Heart Rate: 117 BPM Range: 57-164 BPM Did the same functional workout as post #5. I was going to cut back on time & reps but just went at a more chill pace. Going to the rink tonight and didn’t want to have it be ineffective. I am guessing the chat session brought down the ave Heart Rate. Rink tonight. Trainer Dan tomorrow. |
On-Ice Thurs pm
We have an hour ice. First half is do your own thing. Second half is supposed to be group practice with instruction. Our coach didn’t have any time for us until June. She arranged for a substitute for this session (through May), but that coach has showed up once in 4 weeks.
It was just me and Chelsea. Our coach offered to give us the cards, but we are both high enough level and motivation that we could do our own thing. First half, I worked on edges and power. Most notably the patterns from the USFS Adult Silver Moves in the Field. The power pulls and cross stroke patterns were pretty strong. The spiral pattern was better than I thought it would be with the first 2 in each side being pretty strong. My off ice efforts have really paid off here. They got progressively smaller (the circles) as I went on, but still quite happy with that. The 8 step Mohawk pattern was surprisingly strong even on my week side. The only real thing I struggled with was one of the 3 turn patterns. The other 3 were small but all the turns were turned. Progress! Second half. I did freestyle skating (jumps & spins). Started with jumps - 3 each: Waltz Salchow Toe loop Loop (8 with focus on jump out over the blue line) Spins 3 each: Forward scratch/1foot Sit spin Camel Backspin (7) Random other stuff Ina Bauer - 3 Hydro blades 3 each right & left. Noticing improvement in both. Right is definitely lower & stronger. Outside spread eagles (immediately turned into inside ones despite my off ice practice) Falling Leaf - my attempts were pretty sad In the last 2 mins before the zamboni I attempted to do my Bronze Free Skate program. Got 3/4’s through it before time was up. Pretty happy with the amount of stamina I had to do it for the end of the session. I think I could of finished if I had 30 more seconds. Just had my sit spin and last jumping pass left. |
man... you work your arse off Renee! Impressive.
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I only get an hour. Gotta make it count. |
Of-Ice Gym
Time: 68 mins - 4 mins warm up, 50 mins strength work out, 14 mins stretching
Calories: 571 Active calories: 609 Average Heart Rate: 137 Range: 50-177 Worked with Trainer Dan today. First time with this workout. Circuit #1 x 3 Goblet squats (30#) 12 reps DB Deadlifts (30#) 12 reps Hammer curls to shoulder press (10#) 12 reps Walking lunges Rope slams (30 sec) Circuit #2 x 3 DB Incline press (15#) 12 reps Single arm bench rows (25#) 12 reps Bear Crawls 8 Circuit #3 x 3 1 minute Bosu sumo squats (2 bosu balls) with low holds Circuit 4 x 3 Seated row (40#) 12 reps Mountain Climbers 15 Notes: Hardest part of this work out are the rope slams. Those ropes are heavy and it is hard to keep them going. I get tired after 15-20 secs. This could be a BA looking exercise if one does it well. |
Off-Ice Gym
Normally I would take Sunday as a rest day, but the Hubs and I decided to do a 10 day hiking trip in Montana, Wyoming, and South Dakota. One hike I want to do is pretty strenuous. So I decided to start doing some incline walking on the treadmill to get used to it.
Total Time: 32 mins - 25 ~ 4 incline & 2.5 pace, 4 mins ~ 0 incline & 3.5 pace, 3 mins ~ 0 incline & 3.0 pace Average pace: 18:38/mi Distance: 1.71 mi Active Calories: 255 Total Calories: 309 Average Heart Rate: 136 BPM Range: 102-144 BPM Notes: Goal of this work out was not to kill myself, but to gradually build up some endurance for the mountains ahead. |
Off-Ice Gym
Time: 80 mins - 5 warm up, 55 strength work out, 20 mins stretching
Active Calories: 665 Total Calories:848 Average Heart Rate: 146 Range: 57-188 Second time with Trainer Dan’s work out. Post # 11 Notes: I had to make a few modifications to my work out due to equipment being in use. I had to go down to 25# on the row, 10# on the incline press. Also had to skip the row. I got a new spinner so filled up the time waiting for it to be free with getting the feel of it. Finally had to give up. |
May I ask what a "spinner" is? Well I guess I just did :)
Thanks in advance! |
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Figure skating training tool. You have to be perfectly balanced/centered to make it around. It was hard to find vids that weren’t done by a 10 yo. :lol: This the type I have been using except mine is half or maybe a third the size. The round disc is half the size of one disc, but otherwise looks and works the same https://youtu.be/LgI5AMQ347g This one is more like what I am trying to practice but without the resistance bands https://youtu.be/-PcElr7qT3Q This is the new kind I got. More like actual skating because you can rock back and forth like on a blade and travel https://youtu.be/2u77hf2f75I |
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