Strength Training: Be Strong!

Strength and conditioning with minimal equipment

11/16/2015 - By Mike Muha

Mike Bond from the USSA Center of Excellence presents a great progression of strength and conditioning exercises well suited for traveling on the road or doing at home with little or no equipment. No need for a gym pass!

Canadian Strength Testing Protocol

8/10/2012 - By Mike Muha

There are a couple different tests out there to test fitness. The first is the Medals Test. A second is a variation used by Cross Country Canada. This test is something you can do as well. You just need a friend and an access to a gym or par course.

General strength session with the USST

6/27/2011 - By Bryan Fish

General Strength Session in the weight room after threshold intervals in the morning. Interview and demonstration... and drills you can do.

Lower Back Pain-Classical Skiing

3/25/2011 - By Trond Nystad

Several people experience back pain when classical skiing. There could be several reasons for the problems, some more severe than others.

Russian skiers' power training, Part 2

10/13/2010 - By Maya Guseynova

Russian skiers Legkov, Vylegjanin, Chernousov, Belov, Jmurko, Besmertnyh doing upper and lower body strength...and a little bit of abs training in Oberhof (Germany).

Russian skiers's power training, Part 1

10/12/2010 - By Maya Guseynova

Russian skiers Legkov, Vylegjanin, Chernousov, Belov, Jmurko, Besmertnyh doing core and abs training in Oberhof (Germany).

20-second double pole intervals for specific strength

6/16/2010 - By Mike Muha

H.C. Holmberg's research founnd that doing 20 second doublepole intervals had three positive effects: Doublepole economy increased, 30 second doublepole performance increased, and 6 minute doublepole performance increased.

Strong like Bull: Specific strength drills

6/15/2010 - By Pete Vordenberg

The area where most racers can make grand strength gains is in specific strength. Specific strength is carried out on rollerskis and on skis. It is doing long distance efforts as well as shorter (interval like) repeats using the upper-body only.

Video: Andy Newel on a rollerboard

9/14/2009 - By Andy Newell

Andy Newell on a Bill Koch designed roller board. Can you do this?

Strength and Power for Cross Country Skiing

8/11/2008 - By Zach Weatherford

This article on strength and power for cross country was written by Zach Weatherford, a USOC strength coach who works closely with US Cross Country Ski Team athletes and coaches. You will find an example workout based on his essay.

Specific Strength Workout: Tire Dragging

6/22/2007 - By Sheila Kealey

Here's a workout that reminds me of the Backyard Olympics sessions done by Team NordicSkiRacer's Jeff Potter a couple years ago.,

Strengthening the Arms for Faster Pole Recovery

5/21/2007 - By Craig Storey

Skiers must spend lots of time working the muscles of the shoulders, back, stomach and arms that power the PUSH phase of poling. But you shouldn't forget to strengthen the RECOVERY phase too!,