The DRYLAND Bible - (Ultimate Offskate workout)
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- Опубліковано 25 лип 2024
- 100 Days Dryland Masterclass - A program where I will guide you to develop the skills and strength needed to skate FAST! Every workout is explained in details through video guide and commentary. Any level can join!!!:
viktor-s-site-8858.thinkific....
The ultimate DRYLAND bible!
This video features every single useful dryland exercise I have come across throughout my professional speed skating career. Every exercise is filmed from front, side and sky view. I added a voiceover where I explain the technical key points for every drill.
The "Bible" is divided in three levels:
- Position
- Movements
- Power
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3:10 Position 1
3:57 Position 2
5:08 Position 3
6:00 Position 4
7:02 Position 5
8:01 Position 6
9:01 Position 7
9:59 Position 8
10:54 Position 9
11:54 Position 10
12:52 Move 1
13:35 Move 2
14:34 Move 3
15:34 Move 4
16:34 Move 5
17:36 Move 6
18:35 Move 7
19:31 Power 1
20:27 Power 2
21:25 Power 3
22:20 Power 4
23:18 Power 5
24:16 Power 6
25:09 Power 7
26:08 Power 8
That Bible should be in everyone skaters home, its pretty hard, but it will give you a mirror in what condition you really are.
This is actually the ultimate edition. I am just practising these movements and I must say coach, they are burning up my ass and abdominal fat. I havent even brought my skates yet, will buy them once I reach my weight goal, until then building strength. You are an amazing human being and superb coach. Thank you 😀
Thank you so much! I do this 3 time for week and skating 4 times. And I see the difference. I love this legs and discipline work. 😍
I can't believe, this is the Chanel I was waiting for!!! 🔥🔥🔥
Having three views of each exercise is VERY helpful. A+. Thanks!
Glad you like them!
I've been doing this workout for about 2 years now even though I'm a hockey player it has helped me become a way faster skater thanks for the workout!
It's a very helpful video you give us. Thank you very much for your time and dedication.
Thanks Viktor! I´ve started to inline skating recently and these exercises will help me a lot for sure!
Thank you so much for this video!! I've only started doing it recently but I've already felt the effects of it, I feel a lot more confident and stronger than before :)
Amazing video man, thank you for the advice and taking the time to make this video for us. Just subscribed👍
Fantastic, I knew a lot of them already, but truly is a dry land workout bible💪😀
Timeline
‾‾‾‾‾‾‾‾
§ Level Position
03:02 Basic Position
03:57 Skater Squats
05:00 Narrow Squats
05:59 Wide Squats
07:00 Push Hold
08:00 Push Lift
09:00 Skate Taps
09:58 Weight Transfer
10:52 Single Leg Position
11:55 Single Leg Squats
‾‾‾‾‾‾
§ level movements
12:50 Skater Walk
13:33 Double Tap Skater Walk
14:33 Killzone
15:32 Dryskate
16:33 Loaded Dryskate
17:35 Extensions
18:32 Circles
‾‾‾‾‾‾
§ level power
19:26 Split Jumps
20:26 Lunges
21:24 Skate Jumps
22:17 Double Skate Jumps
23:17 Crossback Jumps
24:15 Outward Hops
25:06 Leg Switches
26:04 Skate Shffle
Many many thanks Victor!!!!!! Really really good job! Thumbs up guys!!!!!!
These are brilliant, can’t wait to try them. Thanks for making this 👍
Followed along and found it tough to power through but got to the end with a couple of short pauses to regulate my breathing. Thanks for putting all of these in one place, I'll be revisiting this video and hope to practice these exercises as a HIIT circuit. They definitely highlighted the imbalance in my body and handily enough will also help remedy it with practice.
Reminds me of my friend, the ice skater, doing 2hrs of bulgarian squats per leg.. cool guy
Thank you so much, very educational
Brilliant! As I have no access to gym equipment, these will be great in place of weights training! 👏
Thank you so much you have help me so much 🥳😎
Amazing, thanks a lot!
You're the best Sir 🔥🔥🔥🔥
Love this video. It has become my own training bible. Recently,however, UA-cam ads have been pausing in the middle of the workout which is not ideal.
I am glad you share thes to us. I can use those exercises to regain my mobility lol yes.
Very useful ❤❤
I've been a hobby skater for 30 years and never did a single leg squat until 6 months ago. Didn't have the strength to do it. This video will help me lots. Thanks
Ow! I am in pain! Nice workout though! Please keep doing these videos!
I've tried these exercises... Leg killer.🤣 Thanks for sharing. 👌💯🔥
Wish I had known these set of exercises more than a 11 years ago.
This one really wakes me up in the morning!!!Oh how difficult.
Thank you!
I will try to follow these exercises.
Thanks!
Thank you much, Viktor! I have been doing these twice a week for 2 mon. and also assume it to be an ultimate edition. I always do them 1 day before I go skating and the days I skate I do feel much more adapted to the movements and faster at all. Thank you again and good luck with further championships.
Thanks! :D
Thanks this is really helpful
Best skating exercises i evr found
That's amazing
Really awesome 👋
Thank you so much ViKtOr.....
( Positions (10)
Basic Position 3.03
Skater Squats 3.58
Narrow Squats 5.01
Wide Squats 6.00
Push Hold 7.02
Push Lift 8.00
Skate Taps 9.01
Weight Transfer 9.59
Single Leg Position 10.55
Single Leg Squats 11.55
Movements (7)
Skater Walk 12.52
Double Tap Skater Walk 13.35
Killzone 14.34
Dryskate 15.34
Loaded Dryskate 16.34
Extensions 17.36
Circles 18.35
Power (8)
Split Jumps 19.28
Lunges 20.28
Skate Jumps 21.25
Double Skate Umps 22.20
Crossback Jumps 23.19
Outward Hops 24.16
Leg Switches 25.09
Skate Shuffle 26.05 ).
Is there any rest between them
Hello you're comment is almost perfect. Please if you can change your .'s into : so people can click on them. Thank you!
@@wheelsonfire1982 there you go bro
( Positions (10)
Basic Position 3:03
Skater Squats 3:58
Narrow Squats 5:01
Wide Squats 6:00
Push Hold 7:02
Push Lift 8:00
Skate Taps 9:01
Weight Transfer 9:59
Single Leg Position 10:55
Single Leg Squats 11:55
Movements (7)
Skater Walk 12:52
Double Tap Skater Walk 13:35
Killzone 14:34
Dryskate 15:34
Loaded Dryskate 16:34
Extensions 17:36
Circles 18:35
Power (8)
Split Jumps 19:28
Lunges 20:28
Skate Jumps 21:25
Double Skate Umps 22:20
Crossback Jumps 23:19
Outward Hops 24:16
Leg Switches 25:09
Skate Shuffle 26:05 ).
I practice every day, to strengthen muscles. and show my 6 yo daughter perseverance.
As soon as I saw the man tethered on a rolling road in the intro, I was convinced.
Super
Jesus this nearly killed me. Could only do about half the exercises for 30 seconds. And then it went onto the power moves!! 💀💀💀💀💀💀 Will keep at it, I want to improve at roller skating and maybe start derby next year.
nice video!
Hola muy bueno sirve para muy especial en las práctica y Enriquece los avance
Thank you for this! 🔥
Just happy to give back to the skating community 😊🙏
Smoked... Thanks!
Excelente ameiiiii .... Acredito que se eu tiver condição física p isso , ganho massa muscular só assim
I just got back into skating after 2 yrs of doing nothing and eating a lot of junkfood. I used to be able to overtake bikes and mopeds and do long distances...not anymore. I get winded after merely 5 minutes at speed.I'm also in my early 40's so the wear and tear on my body is real😁I recently got new blades and upgraded from my usual 100mm fitness skate to 110mm without a cuff. I am SO out of shape and my technique is shoddy, I lost my angles and the bigger wheels require more strength. Imma use this tutorial and hope to get in shape within three months.
OMG, you just killed me :D!
New speed skater here. This is a killer! So good! Being able to go further and further each time I do this
Great exercises
just one question, what would be the best way to do this, all in one go or 30 sec work and 30 sec off? or you have other ideas?
@@lenaurislekeiss 30/30 or 60/60 :)
The ankle flex is pretty impressive...
Супер! Super!
Hi I am 74 years old but very fit and active I hah started inline skating and enjoying it very much
I am definitely going to try this workout to build up my legs and core what time would you recommend for my work out
Ken
Go with a 30sec/30sec protocol for a start. If that becomes "easy" go for 1min/1min. However do some solid 3-5min breaks in between the chapters :) Best of luck!
Thank you for your reply I appreciate all the advice thanks
Like it
Thanks Viktor, How can I reduce the lumbar tension in my back while I'm in the basic position for a long time?
Hi Victor, I really like your video and working also. My question is which is more important leg or core for speed skating?
Legs will enable you to generate more power, but without the necessary core strength you won’t be able to transform it into speed :)
What a great answer 🙏
ฉันจะฝึกตามคุณ Fc จากไทยแลนด์
Post some videos about the shin pain and how to avoid the pain 😕
Already on my channel 👌
Sir how can I get my pushing power
how would you work up to the full workout? i could never keep up with this atm but i want to eventually.
30 seconds work // 30-60 seconds rest :)
How long time you keep practicing ...Proud of you sir
Per session: 1-1,5h
In total: 20y
What should my reps be as a starter speed skater?
do you have short track skates recommendation? shoe and blades?
Do you know anyplace to buy speed skates close to Indianapolis
I’ve not skated in years and trying to get back into it
👍 😊 🙏 🔥
No breaks between exercices ?👍👍👍👍
Bagus
I did this today... and loved the feel of it... my mistake was doing it after already inline skating 😅 I didn't get to finish my 12 miles so I added ur workout and loved it....
What do you recommend i focus on if I feel the starting position is a bit much on my back... how do I focus to not tense my upperbod? I have the core strength. But i have a few herniated discs in my lumbar spine... So I want to ease into the position... any pointers for any other viewers are also welcomed... injuries are from a car accident in 2014- they don't bother me as much as They used w proper training Im sure Ill protect my back for the long run...
Hi Vanessa :) Some tips to avoid back pain and upperbody tension:
- train your back. Either specific gym exercises, or simply by skating.
- choose softer wheels and boots with extra cushion.
- focus on having your knees further out towards your toes and your bellybutton forward. This moves your center of gravity forward, your shoulders upwards, which enables your upperbody to “hold itself” to some extend :)
Thnx Vik
Is it normal for your back to hurt/ache when doing this from bending over or do i just have weak lower back muscles
멋져요. 롤러스케이트에도 적용가능해요?
These are made for rollerskating :)
Brother, I fell while walking
Where can I download the 12 weeks free training program?
viktor-hald-s-school.thinkific.com/users/checkout/auth
@@thorupviktor Thanks. After signing in I can get the plan for 50$. Maybe I misunderstood that it is free. Still a decent price for a 12 weeks plan.
I’m glad you still think it’s worth the money. I promise it won’t be wasted :) once you purchase, you’ll have unlimited access for as long as you’d like 👌
@@thorupviktor Just it is misleading that you tell in your video that it is free. Maybe you should offer a 1 week plan for free to get an idea how this training plan looks like.
Week one is a free trial :)
Great vídeo!
How many repetitions for each and how many days per week?
Thanks! In this program, you'll find my advice for duration/reps, sets and workout planning :) Good luck! viktor-hald-s-school.thinkific.com/enrollments
Je travaille avec toi
The 3 month program is no longer free?
Thanks
Where are you come from?
Denmark
you did an mistake in loaded dryskate you were about to fall right?
The shape of his right foot might be different from his left. Everybody has a dominant leg. I have a mild curvature in my spine so I have the same 'problem' when I jump to my right side. I almost fall over but with practice it evens out but not completely.
😌😰👍
Hi Viktor or others, please suggest at what time we do the above exercise?
Whether we do it before practice or early in the morning?
I believe We may lose energy if we do before the practice sessions?
Really great, except for the annoying background grating noise.
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