STRENGTHENING EXERCISES– DO THEY IMPROVE PERFORMANCE? PART II

1RM is the basis for most strength training programs. 1RM (one repetition maximum) is the amount of weight an athlete can lift once using the correct technique. 10RM maximum is also commonly used and is the maximum weight an athlete can lift for 10 repetitions using the correct form. Athletes attempting weight training using these formulas should be familiar with the weight training technique and be supervised by someone experienced with weight training.

Typical general strength training consists of 3 sets of 10 repetitions, power strength training 3 sets of 6-8 repetitions and endurance training of 3 sets of 10+ repetitions.
Other ski coaches advocate a set of warm-up 10-12 repetitions then 2 sets of 6-8 repetitions. Other research mentioned above advocates a high weight low rep program.

The NCCP level II manual recommends general strength be performed at 75% of 1RM maximum for 10-12 repetitions. The manual recommends 3 sets with adequate rest between.

Total work should take 45 – 60 minutes not including warm-up.

Another strength formula is called the DAPRE (daily adjustable progressive resistive exercise) formula.

With any of the above recommendations remember there is no right of wrong number of sets and reps. Remember the basic principles: exercises should be performed to local muscle fatigue, exercises must be performed with snap, and you must get adequate rest between sets. Try to be as ski specific as possible.

Exercises include (for further ideas check out your local bookstore or library):
>B>Back Exercises:
Back-Ups (Roman Chair)
Prone Back-Ups
Prone Pointer

Abdominal:
Curl-Ups
Leg Twists
Crunches
V-Sits
Twisting curl-ups
Side curl-ups