TrainingPart II: New Ideas on Weights, Circuit training, Core and Specific Strength

FasterSkierSeptember 8, 2003

This two-part article will in summary attempt to identify the different strength training methods and the difference between them, as well as clarifying the recent trends in strength training for XC skiers at elite level. We also cover how young skiers and masters can use the new ideas in their training program. The first part of this article was posted on September 5th.

Traditional General Circuit Training
Choose 6-10 exercises that put together cover all main parts of your body, for example roller board, push-ups, triceps-press, step-ups, lunges, balance squat, jump-rope, vertical jumps, variations of sit-ups, back-ups, etc… Use medicine balls and Swiss ball for sit-ups and throwing-exercises that also work on your lower abdominals and obligues. Do each exercise in 30 seconds to 2 minutes work periods, and complete the circuit 2-4 times. Rest 30 to 60 seconds between each exercise and move quickly from one station to the next. Total training time 10 to 60 minutes including rest periods. Perform 1-2 times per week or 4-10 times per month. Core strength as described below can be a part of a circuit workout.


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