The King of the Skates Workout inspired by Shani Davis

Below is a detailed breakdown of each exercise, including how to perform it, the key muscles involved, and how the movement ties back to speed skating and Olympic skater Shani Davis. This workout—called “The King of the Skates Workout”—emulates the explosive power, stability, and endurance required in speed skating, with a particular focus on lateral (side-to-side) movement and lower-body strength.

Overview

Name: The King of the Skates Workout
Inspired By: Olympic Speed Skater Shani Davis
Format: 20-Minute AMRAP (As Many Rounds As Possible)
Exercises (in order):

  1. 50 Skaters

  2. 50 Squat Touches

  3. 50 Jump Lunges

  4. 50 Lateral Squats

  5. 20 Lateral Shuffles

Instructions:

  • Set a timer for 20 minutes.

  • Move through each exercise in the order listed, performing the prescribed number of reps.

  • Once you finish all five exercises, start again at the top.

  • Complete as many full rounds as you can within the 20-minute timeframe.

  • Rest as needed, but try to keep breaks brief in order to maximize intensity.

1. Skaters (50 Reps)

Description:

  1. Start in a standing position with feet hip-width apart, knees slightly bent.

  2. Push off your right foot, jumping laterally (to the side) to land on your left foot.

  3. Immediately push off the left foot, jumping back to the right.

  4. As you jump, swing your arms in the same direction for balance and momentum (opposite arm of the jumping foot goes forward).

  5. Continue alternating sides for the required number of reps.

Muscles Worked:

  • Primary: Glutes, Quadriceps, Calves

  • Secondary: Hip Abductors/Adductors, Core (for balance)

Tie-In to Speed Skating (Shani Davis):

  • This exercise mimics the side-to-side motion of skating.

  • Helps build lower-body power and coordination essential for speed skaters who must generate explosive lateral force on the ice.

  • Reinforces strong hip and glute activation needed to maintain speed and control through each stride.

2. Squat Touches (50 Reps)

Description:

  1. Stand with feet slightly wider than hip-width apart.

  2. Lower into a squat by bending at the knees and hips, keeping your chest up and your weight in your heels.

  3. At the bottom of the squat, touch the ground lightly with one hand (or both if comfortable).

  4. Drive back up through your heels to standing position.

  5. Repeat for the required number of reps, ensuring you maintain proper form (chest up, back neutral).

Muscles Worked:

  • Primary: Quadriceps, Glutes, Hamstrings

  • Secondary: Calves, Core (for stability and upright posture)

Tie-In to Speed Skating (Shani Davis):

  • Squats are fundamental for developing the strong, powerful legs needed in speed skating.

  • Proper squat form strengthens the leg muscles and the core, helping a skater sustain a low, aerodynamic position on the ice.

  • The squat touch adds an extra element of body control and flexibility—key components for smooth, efficient skating strokes.

3. Jump Lunges (50 Reps)

Description:

  1. Begin in a lunge position: one foot forward, one foot back, knees bent at about 90 degrees.

  2. Explode upward, switching legs in mid-air, landing with the opposite foot forward.

  3. Absorb the impact by immediately dropping into a lunge, maintaining proper knee alignment (front knee over front foot).

  4. Continue jumping and switching legs for the required number of reps.

Muscles Worked:

  • Primary: Quadriceps, Glutes

  • Secondary: Hamstrings, Calves, Core (for balance during the jump)

Tie-In to Speed Skating (Shani Davis):

  • Speed skaters need explosive power and endurance. Jump lunges train the fast-twitch fibers in the legs for quick, powerful starts and sprint finishes.

  • The constant leg switching builds unilateral leg strength—crucial when pushing off one skate at a time.

  • Maintaining balance and form in jump lunges reflects the balance and control needed for skating turns and transitions on the ice.

4. Lateral Squats (50 Reps)

Description:

  1. Stand with feet wider than shoulder-width apart, toes pointing forward.

  2. Shift your weight to one side and bend that knee, sitting the hips back as if doing a squat on that leg, while keeping the opposite leg straight.

  3. Push through the bent leg’s heel to return to the starting position.

  4. Alternate sides, moving in a controlled manner.

Muscles Worked:

  • Primary: Glutes (especially the side you’re squatting on), Quadriceps, Inner Thighs

  • Secondary: Outer Thighs/Hip Abductors, Core

Tie-In to Speed Skating (Shani Davis):

  • Lateral squats reinforce side-to-side strength and mobility, helping skaters maintain balance on the edges of their blades while transferring power from leg to leg.

  • The movement builds hip stability and encourages activation of muscles that support knee alignment, crucial for a strong, sustainable skating stride.

5. Lateral Shuffles (20 Reps)

Description:

  1. Stand with feet shoulder-width apart, knees slightly bent, and your hips back in an athletic stance.

  2. Shuffle to one side by driving off the back foot, sliding the front foot, and keeping your toes pointed forward.

  3. Keep your chest up, eyes forward, and avoid crossing your feet.

  4. Shuffle a set distance or a set number of steps, then shuffle back to the starting point.

  5. Continue for the required number of reps (a single shuffle across and back typically counts as one).

Muscles Worked:

  • Primary: Glutes, Quadriceps, Hip Abductors/Adductors

  • Secondary: Calves, Core (for balance and stability)

Tie-In to Speed Skating (Shani Davis):

  • Shani Davis’s sport requires smooth and quick lateral transitions on the ice.

  • Lateral shuffles help train agility, coordination, and dynamic lateral strength—mimicking the side push-off and rapid direction changes that can happen during a race or when moving around other competitors.

  • Builds footwork and stamina, enabling skaters to stay light on their feet and maintain speed while changing direction.

Workout Benefits and Connection to Shani Davis

Shani Davis, an Olympic gold medalist in speed skating, exemplifies powerful legs, excellent endurance, and superior control during explosive lateral movements. This workout emphasizes those qualities:

  1. Lower-Body Strength: Each exercise targets the quadriceps, glutes, hamstrings, and calves—crucial for pushing off the ice with maximal force.

  2. Lateral Agility: Speed skaters spend considerable time transferring weight laterally; these exercises (Skaters, Lateral Squats, Lateral Shuffles) simulate and strengthen those movement patterns.

  3. Explosiveness: Jump Lunges and Skaters develop the explosive power needed to accelerate and sprint.

  4. Endurance and Conditioning: The AMRAP format challenges your cardiovascular system and muscle endurance—mirroring the stamina required to sustain speed on the ice.

  5. Core Stability: Staying balanced and generating powerful strides demands a strong core, which is engaged throughout these exercises to maintain posture and alignment.

Final Note

“The King of the Skates Workout” is an intense, lower-body–focused routine that captures the essence of Shani Davis’s athletic demands on the ice. By combining lateral movements, explosive exercises, and a high-intensity circuit format, you will develop power, agility, and endurance—all hallmarks of an Olympic-level speed skater. Adjust the number of reps or the total workout time as needed for your fitness level, and remember to cool down and stretch thoroughly after to aid recovery.

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