Ok, so my normal training usually consist of low reps(under 5) and I all so feel that my natural genetic makeup is more so geared toward power than endurance, example being that I have all ways been a very fast 100 meter sprinter and I have a very good vert. Now every year when the ski season starts I find I have no "skiing legs" so to speak.
What I mean by this is that after about 15-20 seconds of skiing, and I mean hard, fast skiing, not cruising, I am overcome with pain in my legs from extreme lactic acid build up and I have to stop for a minute and let it subside. This improves around mid season when I start to find that I can actually last for 2-3 mins.
Now my question is this - What kind of exercises can I do in the gym that would best replicate the same kind of stress that my legs are under while skiing? I want to be able to go into the season with legs that last.
This isn't an issue of my legs not being strong enough, it's an issue of my legs not having enough strength-endurance. The exercises need to be in the arena of 1-3 minutes. I was thinking 400 meter sprints, biking with the resistance turned up, high rep squats. What are your ideas?
The other quick question is that I want to try and bullet proof my knees as much as possible to prevent injury. What should I do to make sure my knees are balanced and strong? By this I mean what is the proper balance between squats/deads/lunges/step-ups etc? and is there anything special to prevent injury?