POWER STRENGTH PROGRAM – Plyometrics
The Canadian NCCP coaching manual recommends Power Strength workouts which are basically plyometric type exercises. Here is a brief review of plyometrics.
Our body constantly uses the elastic and energy storing properties of tendons and muscle. As a skier each time we stride forward and our ski hits the snow energy is stored in the quadriceps and Achilles tendons as they are loaded, this energy is then returned to provide propulsion as the lower extremity pushes off. In skiing this is termed preload and utilizes the principles behind plyometric training. Plyometric training uses the principles to provide more load and speed to exercises. Plyometrics work to both increase the speed of muscle contraction, increases the number of muscle cells that are recruited, and trains the neuromuscular pathways.
To maximize the stored energy a few things must first happen
• The energy stored must be attained actively i.e. an eccentric contraction. An eccentric contraction involves the muscle actively working and lengthening. We are typically stronger eccentrically than concentrically.
•The time between the shift from eccentric to concentric must be as short as possible to fully utilize the stored energy. You want a quick snap not a long push. The time of the transition is termed the ‘amortization’ phase.
• A shorter ‘amortization’ phase requires that quality training is the key. An athlete must stop plyometric training once the ‘snap’ begins to disappear. The snap disappears as the muscle energy storage becomes depleted. This energy system also requires 30 seconds to 3 minutes to return. Therefore an athlete must experiment with rest times to allow proper recovery to maintain ‘snap’.
A general guideline provided by the National Strength and Conditioning Association is that an athlete should be able to squat a minimum of 1.5 times their body weight before starting structured plyometric training.
Some examples of plyometric training:
Repeated broad jumps
Repeated single leg hops up a hill
Box jumps, landing the springing off jumping again
Classic balance hops
Classic preload hops
Skating balance hops
Skating preload hops
Skating cross leg hops
Broad jump repeats
Medicine Ball Upper extremity
Hop overs
Tuck Jumps
Plyoball sit ups
Marching Hops
Athletes and coaches wanting more information on plyometrics should read the bible on plyometrics written by Chu (1999) Jumping into Plyometrics. Human Kinetics. Champaign, IL.
ENDURANCE STRENGTH WORKOUT
These workout can last anywhere from 10 minutes to an hour.
Double pole only
Skiing without poles
Weight shorts skiing
Roller board
Pulleys
<br />
•The joint angles required during skiing should be used during resistive training. The large ankle and knee flexion angles should be reproduced.<br />
•Resistive exercises should be performed at a similar velocity required for elite skiing. Long labored pushes are not needed. Train the muscles at the speed required for skiing. Diagonal striding has a stride frequency of around 1.6 strides per second.<br />
•Skiing requires muscles to work in multiplanar ranges of motion – the exercises should therefore be multiplanar.<br />
•Try to incorporate balance into the exercises. Last year the National ski team had some great pictures on skifaster.net of doing upper extremity pulleys while working on balance.<br />
•Resistance training should be challenging but remain fun.<br />
•Given the need for specificity with strength training ski specific resistance training i.e. roller skiing poling only or without poles, roller board, etc. should be highly emphasized, possibly earlier in the year?<br />
•Resistance training should be highly individualized with specific goals in mind. For example a skier with greater natural endurance (slow twitch fibers) may want to spend more time on developing the fast twitch fibers through resistance training. The evolution of sprints will change a skiers training and further emphasize the need for power and resistance training.<br />
•If an athlete is limited for time, emphasize core and upper extremity exercises.<br />
•With the increasing popularity of sprint events specialization in events will continue to occur. ‘Sprinters’ will train more like middle distance runners.<br />
•In my experience the more difficult the conditions i.e. cold dry snow, poor wax the more an athlete will rely on upper body strength.<br />
•In observing sprint events and sprints for the finish in longer races upper body power and speed (turnover) are critical factors.</p>
<p><?>Ross McKinnon is a former national level ski racer who now competes locally. Ross is a physiotherapist at Rutland Physical Therapy in Kelowna, BC. His interests include improving an athlete’s performance through the use of specific exercise. Ross provides individual evaluations to help improve performance and prevent injury.<br />
For further questions he can be contacted at rcmckinnon at hotmail.com or at 250-765-2665</I></p>
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