Ok so i am 14 years old. For the last two years i have ski raced and havent done too badly. But this year i want to have a better fitness base. How often and for how long should i work out. i have been running three days a week, hill bounding for two, and biking for one. what are some other things i can do? i have a couple of friends who have a natural talent for skiing but they dont train and they still beat me.

I’m working on my ski-doo.. i’m changing the frame beause of an accident this past winter.. and I got the drive shaft out on one side but won’t seem to move at all on the other side in the gear box… please I really need help with this… and hidden screws anythng? I took a drive shaft out of a 377 with a bit of fore but nothinng this extreme

Please help. If you would change even the smallest thing let me know and tell me why. I am not gaureenteed to listen, but I do want to consider other things.

Okay I already do dance for 5 hours a week.
I do not workout on Sundays. That’s my resting day.
And I will be adding the following: 20 minutes walking or jogging on the treadmill every day.
These are my workouts:
Workout A:
3. Oblique Crunches
6. Leg Raises
9. Pelvic Thrust
1. Lying Leg Raises
2. Reverse Crunch

Workout B:
3. Oblique Crunches
6. Leg Raises
9. Pelvic Thrust
3. Vertical Lying Leg Thrust
5. Reverse Crunches (RC)

Workout C:
3. Oblique Crunches
6. Leg Raises
9. Pelvic Thrust
4. Basic Crunches
7. Knee Up

Workout D:
3. Oblique Crunches
6. Leg Raises
9. Pelvic Thrust
8. Air Bike
10. Cross Knee crunches
Workout E:
1. Stair Climbing
2. Front Lunge
3. Leg Exercise 3: Heel Raises

Workout F:
1. Butt Lift and Balance
2. Squats
3. Hip Extension

Workout G:
4. Squats
5. Bridge
1. Butt Lift and Balance

Workout H:
1. Inner Thigh
2. Leg Exercise 2: Piles
3. Leg Exercise 5: Lateral Raises (Outer)

Workout I:
3. Leg Exercise 5: Lateral Raises (Inner)
4. Knee Extension
5. Side Hip Raise

Workout J:
6. Ski Squats
1. Inner Thigh
2. Leg Exercise 2: Piles

Workout K:
1. Leg Exercise 1: Lunges
2. Lunges
3. Reverse Lunge

Workout L:
4. Hip Flexion
1. Leg Exercise 1: Lunges
2. Lunges

Say I start on Monday, my workout would look like this:
Day 1- Workouts A and E.
Day 2- Workouts B and F.
Day 3- Workouts C and G.
Day 4- Workouts D and H.
5- A and I.
6-B and J.
7- Rest.
8- C and K.
9- D and L.
etc etc. I hope you get the point.

In December I will be adding two hours of winter track(again, EVERY day except Sunday.) This will continue until spring track starts and then I will do that too. In the summer I’ll need something to do.

But please, if you would add anything at all, please tell me!

I want to tone my legs and build my endurance for ski season. Is spinning good for that? Pilates? anything else?

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