Strength Lecture from the XC Oregon June 2001 Race Camp
Sat, Jun 16, 2001 - By Mike Muha
XC Oregon: "Seven Elements of Strength Training"
- Circuit Field weight room (all year long)
- Weights: Gradual build to power program (handout)
- Specific Impulse: Short repeats, roll or snow (ex. 5 x double pole x 1 min)
- Specific Distance: Longer periods, roll or snow (ex. 1 x 20 min double pole)
- Plyometric: Includes all explosive motions and short bounds
- Core: Functional stability, primarily ab and back. (all year long)
- Machine/Rollerboard
Basic Fundamentals Of XC Oregon Strength Plan
- Can’t just do one.. .need as many elements as possible working together.
- Systematic towards winter (just like intensity)
- Rotation system for balance and variety.
- Bring in "experts” and other sports...particularly on weights, plyos, core.
- PATIENCE... .just like intensity, gradually build.
Rotation Of Activities
- Chart used as a roadmap, ideally athletes mix up elements in each week.
- Avoid "same workout each time" syndrome
The Strength Year
Spring- Very general, "anything goes", stay fit is the goal
- Lots of "other” activities that have strength components such as rock climbing, yoga, paddling, etc.
- Same idea as spring but specific elements enter as does plan Weights begin to focus on primary exercises
- Very slow development of all element areas, progress in 4 week cycles
- Plan now very focused on power phase (transition minus 6 weeks)
- All elements converge with higher intensity but duration only somewhat higher than summer - depends on age, fitness, goals, etc.
- Very careful with any minor injuries and form with all elements "Less is more" often the case
- Maintenance work involving...
- 1 x weights every 7-10 days
- 1-2 x circuits most weeks (less in taper areas)
- 1-2 x specific impulse/distance per week (less in taper areas)
- Machine/Rollerboard and Core included in (1.) and (2.)
- Plyos become speed bursts in terrain on snow.
Long Season?: Mid-season “mini power phase”
- Same concept as fall power but in 3-4 week window
- Basically amounts to a large amount of strength mid-season
- Very helpful for double peaks but has to be carefully implemented to work.