The off season -- the basis for your ski training year.
Ahhh, spring training, images of ballplayers in center field kicking
at freshly mowed grass, spending sunny afternoons leaning against
the batting cage while hawking chew-spit out toward third base, or
tossing the ball around the infield. Oh, no, ho, ho, my mistake; that's
not our kind of spring training, or is it? Spring is when a skier
lays the groundwork for later in the summer and fall, when skiers
are made, when Birkie goals and Olympic dreams are pursued in earnest.
That isn't to say a skier shouldn't do her fair share of hollering
'hey batter, batter,' or throwing the ball around. In fact spring
is the perfect time to take part in other sports and outdoor activities.
A training year is set up in such a way that initial periods of training
support latter ones. In general the closer one gets to the competition
season the more specific to the movements and intensities of the sport
the training gets. Spring, then is a perfect time to do non-skiing
activities. As an example of how the training year progresses we can
look at how a yearlong strength-training program can be set up. There
seem to be more theories about strength training then any other kind
of training. Many of these theories make rash claims such as, "skiers,
heck, they don't need weights!" "Skiers, all they need to do is ski!"
"Skiers should only do high repetition work!" In reality skiers do
benefit from doing a wide variety of exercises, the key is organizing
them so they have some meaning and follow a plan.
A strength-training year can be broken into five periods: (spring)
build, (summer) max strength, (fall) power, (summer through winter)
endurance and (winter) maintenance. Spring is the ideal time for building
into a strength routine. During this time of year the main task is
to ready your muscles, tendons, ligaments and mind for the up coming
phases. You do a wide variety of exercises during this time of year
so that you improve overall body strength. Since this period is vital
in helping you avoid injury later in the year, you should build into
it gradually - you'll be doing heavier lifting soon enough. This time
of year is also a great time to do your strength by non-traditional
methods such as trail or yard work, helping the new neighbors move-in
(and the old ones move-out). Incorporate as many movements and muscle
groups as possible. Even lawn mowing can be a part of your spring
strength routine. The build period should last 4 to 10 weeks. The
less strength work you've done in the past the longer it should be.
The next phase is maximum strength.
This is where gain the strength thatwill support your efforts later
in the year. Maximizing your power and muscular endurance is not possible
without first building max strength. You do few (6 - 8) repetitions
and use heavy weight. It is important to build up the weight gradually
and lift carefully to avoid injury. You don't have to use weights
or go to the weight room (though it is recommended). If you chose
not to, you can do any number of strength exercises at home, just
wear a pack laden with rocks or do something to make sure you can't
complete more then 3 sets or 6 to 8 repetitions of each exercise.
This phase should last 4 to 6 weeks. Those who tend to bulk up easy
and/or have good maximum strength should do only 4. The weak among
us can do up to 8 weeks.
Building power is the next phase.
Skiing is to a degree a power sport. In races you sprint up short
hills, power over flat sections, sprint to the finish and use dynamic
movements throughout. As trail grooming gets better, trails get more
firm and faster and courses get tougher, power becomes more important.
Power is force times velocity. You built force during the strength
period. Now it is time to add velocity. All lifts should be done using
quick, explosive motions. It is important to build gradually and always
be cautious with this type of training to prevent injury. Again weights
are not mandatory and in fact one should consider doing rollerboard,
plyometrics, quick pull-ups and push-ups and the like (the motions
are becoming more and more specific to skiing). You can do 4 to 6
weeks of power.
Endurance is the next phase.
This is an important phase of strength training for skiers and it
is the longest at 6 to 8 weeks. Use primarily ski specific motions
and circuit training. Use higher repetitions with lighter weight.
Specific rollerski strength is an important part of this training
phase.
The final phase is a maintenance
phase. It is vital for cross-country skiers to continue doing maximum
strength and power workouts throughout the ski season as these two
types of strength gradually deteriorate throughout the season. This
has been a basic look at how a strength program is laid out, and it
is a good example of how training in general can be broken into periods
throughout the year.
The Subaru Factory Team would like to help you set up your training
plan and maximize your training efforts. To do this the Factory Team
is offering ski Academies all summer long. These academies cover topics
from strength training to planning a yearlong schedule that fits your
specific lifestyle. Academies also cover the new skate technique,
classic technique, physiology, race strategy, nutrition and much more.
They are a great way to increase your understanding of the many aspects
of the sport of cross-country ski racing. Please click
for more information.
