The DRYLAND Bible - (Ultimate Offskate workout)

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Күн бұрын

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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Пікірлер: 111

@solukrebut 3 жыл бұрын

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

@danielmaras792 3 жыл бұрын

That Bible should be in everyone skaters home, its pretty hard, but it will give you a mirror in what condition you really are.

@visheshkumar880 3 жыл бұрын

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 😀

@vyacheslavvolkov 3 жыл бұрын

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

@guillermobadano7854 2 жыл бұрын

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. 😍

@raquelgallo7228 Жыл бұрын

Having three views of each exercise is VERY helpful. A+. Thanks!

@thorupviktor Жыл бұрын

Glad you like them!

@camillalondono4664 3 жыл бұрын

I can't believe, this is the Chanel I was waiting for!!! 🔥🔥🔥

@evanspicer_ Жыл бұрын

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!

@davidesdeebowled6766 2 жыл бұрын

It's a very helpful video you give us. Thank you very much for your time and dedication.

@ProForceSecurity 3 жыл бұрын

Amazing video man, thank you for the advice and taking the time to make this video for us. Just subscribed👍

@CarlosXXX50 3 жыл бұрын

Thanks Viktor! I´ve started to inline skating recently and these exercises will help me a lot for sure!

@strahinja95 3 жыл бұрын

Reminds me of my friend, the ice skater, doing 2hrs of bulgarian squats per leg.. cool guy

@altriphe5166 2 жыл бұрын

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 :)

@thebigchimpanski4783 Жыл бұрын

These are brilliant, can’t wait to try them. Thanks for making this 👍

@rensedens888 2 жыл бұрын

Fantastic, I knew a lot of them already, but truly is a dry land workout bible💪😀

@robertodaici8334 3 жыл бұрын

Many many thanks Victor!!!!!! Really really good job! Thumbs up guys!!!!!!

@SynapticSugar Ай бұрын

Love this video. It has become my own training bible. Recently,however, KZfaq ads have been pausing in the middle of the workout which is not ideal.

@Keithphotorama 2 жыл бұрын

Wish I had known these set of exercises more than a 11 years ago.

@R6ex 2 жыл бұрын

Brilliant! As I have no access to gym equipment, these will be great in place of weights training! 👏

@IceDream93 3 жыл бұрын

Thank you so much, very educational

@AlanosaurusRex 3 жыл бұрын

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.

@Kirankumar-ze8ug 3 жыл бұрын

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 ).

@dd-ow7lg 3 жыл бұрын

Is there any rest between them

@wheelsonfire1982 3 жыл бұрын

Hello you're comment is almost perfect. Please if you can change your .'s into : so people can click on them. Thank you!

@IIrogers 2 жыл бұрын

@@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 ).

@Real_mennn 3 жыл бұрын

Thank you so much you have help me so much 🥳😎

@francosalina9373 Жыл бұрын

Amazing, thanks a lot!

@oo4667 13 күн бұрын

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.

@suyashsharma3081 3 жыл бұрын

You're the best Sir 🔥🔥🔥🔥

@lewis7515 2 жыл бұрын

As soon as I saw the man tethered on a rolling road in the intro, I was convinced.

@scoobtoober2975 10 ай бұрын

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

@maddena977 2 жыл бұрын

Ow! I am in pain! Nice workout though! Please keep doing these videos!

@barbrakotovich2916 2 ай бұрын

I am glad you share thes to us. I can use those exercises to regain my mobility lol yes.

@ArshdeepSingh42108 3 жыл бұрын

Very useful ❤❤

@mitalkshatriya5866 7 ай бұрын

Best skating exercises i evr found

@davipenteado7608 Жыл бұрын

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.

@thorupviktor Жыл бұрын

Thanks! :D

@BizWithBernie 2 жыл бұрын

I've tried these exercises... Leg killer.🤣 Thanks for sharing. 👌💯🔥

@madhukarnaidunaidu4852 8 ай бұрын

Thanks this is really helpful

@Garyzg 2 жыл бұрын

I practice every day, to strengthen muscles. and show my 6 yo daughter perseverance.

@ChiroSpeedskating 3 жыл бұрын

Thank you for this! 🔥

@thorupviktor 3 жыл бұрын

Just happy to give back to the skating community 😊🙏

@ameliang7499 9 ай бұрын

This one really wakes me up in the morning!!!Oh how difficult.

@hedayetulislam7383 Жыл бұрын

I will try to follow these exercises.

@dgza6071 2 жыл бұрын

Thanks!

@bhairavijadeja9412 2 жыл бұрын

Really awesome 👋

@zeoalkhalifi5183 3 жыл бұрын

Thank you!

@swarupakale1501 2 жыл бұрын

That's amazing

@wiktorr922 3 жыл бұрын

OMG, you just killed me :D!

@artbyjavithu9540 3 жыл бұрын

Super

@kkalani97 Жыл бұрын

New speed skater here. This is a killer! So good! Being able to go further and further each time I do this

@Eimhin1 3 жыл бұрын

nice video!

@vitalijusanisimenko3664 3 жыл бұрын

Smoked... Thanks!

@roddo1955 2 жыл бұрын

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.

@luiscarlossierra926 2 жыл бұрын

Hola muy bueno sirve para muy especial en las práctica y Enriquece los avance

@lenaurislekeiss 3 жыл бұрын

Great exercises

@lenaurislekeiss 3 жыл бұрын

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?

@thorupviktor 3 жыл бұрын

@@lenaurislekeiss 30/30 or 60/60 :)

@sjoerdeggenkamp4004 Жыл бұрын

The ankle flex is pretty impressive...

@All_Skate007 3 жыл бұрын

ฉันจะฝึกตามคุณ Fc จากไทยแลนด์

@kenbuchanan4370 2 жыл бұрын

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

@thorupviktor 2 жыл бұрын

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!

@kenbuchanan4370 2 жыл бұрын

Thank you for your reply I appreciate all the advice thanks

@krabovskiy4062 3 жыл бұрын

Супер! Super!

@anonimo-xq8sr 3 жыл бұрын

Excelente ameiiiii .... Acredito que se eu tiver condição física p isso , ganho massa muscular só assim

@poonammadne6304 6 ай бұрын

Like it

@santanukundu1817 3 жыл бұрын

Hi Victor, I really like your video and working also. My question is which is more important leg or core for speed skating?

@thorupviktor 3 жыл бұрын

Legs will enable you to generate more power, but without the necessary core strength you won’t be able to transform it into speed :)

@santanukundu1817 3 жыл бұрын

What a great answer 🙏

@kajotaese-uu7qm Жыл бұрын

Thanks Viktor, How can I reduce the lumbar tension in my back while I'm in the basic position for a long time?

@vhtoni 3 жыл бұрын

Post some videos about the shin pain and how to avoid the pain 😕

@thorupviktor 3 жыл бұрын

Already on my channel 👌

@sagorahmed3315 2 жыл бұрын

Brother, I fell while walking

@ymb9261 Жыл бұрын

👍 😊 🙏 🔥

@Garyzg 2 жыл бұрын

do you have short track skates recommendation? shoe and blades?

@fasalurahman4469 3 жыл бұрын

How long time you keep practicing ...Proud of you sir

@thorupviktor 2 жыл бұрын

Per session: 1-1,5h In total: 20y

@benjaminhughes9239 2 жыл бұрын

Do you know anyplace to buy speed skates close to Indianapolis I’ve not skated in years and trying to get back into it

@fotzegockel1 3 жыл бұрын

how would you work up to the full workout? i could never keep up with this atm but i want to eventually.

@thorupviktor 3 жыл бұрын

30 seconds work // 30-60 seconds rest :)

@dronininyourlife2728 Жыл бұрын

What should my reps be as a starter speed skater?

@aesthetic_333-mr7xv 4 ай бұрын

Sir how can I get my pushing power

@jurgenz1 Жыл бұрын

No breaks between exercices ?👍👍👍👍

@muhammadabbasfawzi1293 3 жыл бұрын

Bagus

@NessaR1979 3 жыл бұрын

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...

@thorupviktor 3 жыл бұрын

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 :)

@NessaR1979 3 жыл бұрын

Thnx Vik

@iluvkyley Жыл бұрын

Is it normal for your back to hurt/ache when doing this from bending over or do i just have weak lower back muscles

@pullupman-rj5jl 3 жыл бұрын

멋져요. 롤러스케이트에도 적용가능해요?

@thorupviktor 2 жыл бұрын

These are made for rollerskating :)

@estebanrivera2461 3 жыл бұрын

Great vídeo! How many repetitions for each and how many days per week?

@thorupviktor 3 жыл бұрын

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

@JimmyRClub 3 жыл бұрын

Where can I download the 12 weeks free training program?

@thorupviktor 3 жыл бұрын

viktor-hald-s-school.thinkific.com/users/checkout/auth

@JimmyRClub 3 жыл бұрын

@@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.

@thorupviktor 3 жыл бұрын

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 👌

@JimmyRClub 3 жыл бұрын

@@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.

@thorupviktor 3 жыл бұрын

Week one is a free trial :)

@livehockey09 2 жыл бұрын

The 3 month program is no longer free?

@Ahmedzaralabisbar Жыл бұрын

Je travaille avec toi

@experimentalgoldenboyskhab1183 2 жыл бұрын

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?

@murty3632 2 жыл бұрын

Thanks Where are you come from?

@thorupviktor Жыл бұрын

Denmark

@maanavkhandelwalskater5784 2 жыл бұрын

you did an mistake in loaded dryskate you were about to fall right?

@roddo1955 2 жыл бұрын

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.