Topic - The Training Year:
Base Training - Strength
Date first posted on eCommunity - 21
June 2008
Last week we started to look at the "base-training" phase of the
training year, a phase in which keen skiers work on building a good
physical foundation that will sustain more intense workouts later in
the year. We said that base training involves a lot of low-intensity
endurance work to develop aerobic capacity. We ended by saying that
during the base-training phase we should also do some regular
STRENGTH conditioning as well as the aerobic endurance work.
Part of the idea behind strength conditioning is simply to increase
the amount of force you can generate with each movement, so that
when skiing you will get more glide for each kick or pole-push. But
another purpose is to strengthen the muscles, tendons and other
connective tissue - to help avoid the risk of injury.
Once again a good resource on this topic is Rob Sleamaker's book
Serious Training for Endurance Athletes. He sets out guidelines for
the amount, type and intensity of the strength training.
AMOUNT: He suggests that during the base stage you should devote 20
per cent of your total training hours to strength training.
TYPE: He says "In general, most strength exercises should simulate
the motions used in competition, thereby strengthening sport-
specific muscles and connective tissue. During the base phase,
however, it is less critical to be completely sport-specific in
strength exercises."
INTENSITY: He says "Since most endurance athletes do not need to
add bulk to improve performance, we recommend a high-repetition, low-
to-moderate resistance method for all strength training. This rule
applies regardless of the types of machines, calisthenics, or other
strength exercises you use." He goes on to say this should involve
12-20 repetitions per set, with 30-60 seconds between sets. When a
set of 20 starts to feel easy, you should increase the resistance.
Sleamaker's book also has a good section on strength exercises that
are specifically useful for XC skiers. In his view the most useful
exercises during the base phase are:
Wide-stance squats
Leg extensions
Leg curls
Seated rowing
Lat pull-down
Hip abduction/adduction
Abdominal crunches
Bent-knee sit-ups (to work abdominals)
Lower-leg raises
Back hyperextensions
Bench press
Sitting military press
Another good source for strength conditioning is Bill Pearl's book
called Getting Stronger - Weight Training for Sports. It is a
comprehensive guide to training with machines and free weights, and
it has a useful section devoted to cross-country skiing, with
exercises for the "off-season", the "pre-season" and the "in-season"
periods. This section has been contributed by a trio of well-known
cross-country ski coaches, including Steve Gaskill, one of whose
books we reviewed here in December 2006. Once again the message is
about light loads and high reps, and they recommend 2-4 sessions a
week, of 10-60 minutes, depending on your fitness. The specific
exercises they recommend for the off-season (which is the "base
training phase" by another name) are:
Barbell squats
Leg extensions
Leg curls
Seated rowing
Lat pull-down
Hip abduction/adduction using cables
Lying leg cross-over (to work abdominals)
Barbell upright rowing
Side leg raises with cable
Dumbbell pullover
Push-downs on a lat machine
If you compare this list with Sleamaker's list you will see that it
is - reassuringly - very similar. There is broad agreement as to
what kind of exercises give a good preparation for cross-country
skiing.
Another thing you will see is that the two lists concentrate on
exercises that target LARGE muscle groups: thighs, glutes,
abdominals, back, shoulders. This may be of little comfort to those
of us who presently work out at home using light dumbbells - and who
are probably targeting smaller muscle groups, specifically in the
upper arms.
If you are in that category, you can respond to the above exercise
recommendations in several ways. One is to say, cross-country skiing
works the entire body, so even if I am not training the BEST muscles
I am still doing useful preparation. Another is to say, I am still
going to do my arm exercises, but I'll now also include some
dumbbell routines that involve lunges and squats - so that I will be
working my legs and back at the same time. A third is to say, I'll
try to overcome my gym phobia and start to do some work using
resistance machines at the local leisure centre. Of course, if you
train three times a week, you can combine all of these responses.
HEALTH WARNING: strength training brings health and fitness benefits
for most people. But if you have high blood pressure you should take
medical advice before starting. Also - anyone using a gym should ask
for instruction in how to use the machines and free weights.
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