Thoughts on Strength Training

• Most skiers have enough muscle mass in those muscles that are used in cross country skiing
  
  • Some female, junior, and a few male skiers (Patrick) may need to increase muscle mass and maximal strength, especially in their upper body
    

 

General Guidelines:

 

• Focus on prime movers
  
  • Prime movers are the big muscled groups that do most of the work
    
• Prevent muscle imbalances
  
  • Often injuries from strength training are the direct result of developing muscle imbalances
    
• Use multi-joint exercises whenever possible
  
  • Such exercises more closely simulate the dynamic movement patterns of sport and also limit time in the gym
    
• Mimic the positions and movements of the sport
  
  • For example when doing pull-ups the hands should be the same width as they would be when poling
    
• Include core
  
  • The forces applied through your arms and legs must pass through your core. If this area is weak much of the force is lost. A strong core keeps the pelvis in a neutral positions (hips high and forward). If the core fatigues or is weak, the front of the pelcis sags and the butt protrudes shortening stride length.
    
• Keep the number of exercises low
  
  • In order to concentrate on improving specific movements focus on those exercises that will provide the greatest gain for the least time invested
    
• Periodize strength training
  
  • Different phases of strength training should have different goals
    
  • Loads should be increased ~5% every four or five workouts
    

  
   

1. Anatomical adaptation (4 weeks, 2 sessions per week)
   
   1. Initial phase to prepare the muscles for greater loads
      
   2. Load – 40-60%
      
   3. 20 reps
      
   4. 3 sets
      
   5. 2 minutes recovery between sets
      

Potential program:

1. Leg Press - http://www.exrx.net/WeightExercises/Quadriceps/SLSingleLeg45LegPress.html
   
2. Pull- up - http://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html
   
3. Pistol squat
   
4. Barbell bench - http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
   
5. Seated row - http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
   
6. Triceps dip - http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html
   
7. Bicep cur – http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
   
8. Shoulder press - http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
   

Core