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Coaches Corner: Focus on specific strength

Sun, Dec  6, 2009 - By CXC Skiing

Easy Week. We will continue focus on specific strength in this week. Specific strength is series of dynamic and functional exercises that will develop the muscles and motions you use when cross country skiing. Specific strength exercises will help you develop your power, speed and economy.

Monday: Rest day
 
Tuesday: Ski walking or bounding (based on fitness and ability). Warm up in Level 1 for 15 min, increase pace to Level 2 for 20 min, increase pace again to level 3 for 25 min and cool down in Level 1 for 15 min. Focus on explosive push of during ski walking and/or bounding.
 
Wednesday:  Warm up in Level 1 for 15 min. This session can be done with shock cords, SkiErg or on rollerskis. Specific strength (three sets of each exercise for 1 min): single stick (arm swing with resistance like in diagonal stride), double pole crunch (using upper abdominals without arm extension) and double pole. Cool down in Level 1 for 15 min. Simple shock cord are available at http://cxcstore.com/site_pages/store_subdirectory/gear/xc_cords.htm
 
Thursday: Ski walking. Warm up in Level 1 for 20 min, increase pace to Level 2 for 1 hour and cool down in Level 1 for 20 min.
 
Friday: Rest Day
 
Saturday: Ski walking or running. Warm up in Level 1 for 15 min, increase pace to level 2 for 10 min, cool down in Level 1 for 15 min.
 
Sunday: Ski walking. Warm up in Level 1 for 15 min, increase pace to Level 2-3 for 1hour, cool down in Level 1 for 15 min.
 
Note: If you have snow on the ground do the same workouts on skis. Even if you have 1"-2", take advantage of it! Pull out your rock skis and get them some use. Ski walking workout can be substituted by rollerskiing or skiing.