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Strength & Balance Training

Video

General strength session with the USST

Mon, Jun 27, 2011 - By Bryan Fish

General Strength Session in the weight room after threshold intervals in the morning. Interview and demonstration... and drills you can do.

Lower Back Pain-Classical Skiing

Fri, Mar 25, 2011 - By Trond Nystad

Several people experience back pain when classical skiing. There could be several reasons for the problems, some more severe than others.

Russian skiers' power training, Part 2

Wed, Oct 13, 2010 - By Maya Guseynova

Russian skiers Legkov, Vylegjanin, Chernousov, Belov, Jmurko, Besmertnyh doing upper and lower body strength...and a little bit of abs training in Oberhof (Germany).

Russian skiers's power training, Part 1

Tue, Oct 12, 2010 - By Maya Guseynova

Russian skiers Legkov, Vylegjanin, Chernousov, Belov, Jmurko, Besmertnyh doing core and abs training in Oberhof (Germany).

20-second double pole intervals for specific strength

Wed, Jun 16, 2010 - By Mike Muha

H.C. Holmberg's research founnd that doing 20 second doublepole intervals had three positive effects: Doublepole economy increased, 30 second doublepole performance increased, and 6 minute doublepole performance increased.

Strong like Bull: Specific strength drills

Tue, Jun 15, 2010 - By Pete Vordenberg

The area where most racers can make grand strength gains is in specific strength. Specific strength is carried out on rollerskis and on skis. It is doing long distance efforts as well as shorter (interval like) repeats using the upper-body only.

Video: Andy Newel on a rollerboard

Mon, Sep 14, 2009 - By Andy Newell

Andy Newell on a Bill Koch designed roller board. Can you do this?

Strength and Power for Cross Country Skiing

Mon, Aug 11, 2008 - By Zach Weatherford

This article on strength and power for cross country was written by Zach Weatherford, a USOC strength coach who works closely with US Cross Country Ski Team athletes and coaches. You will find an example workout based on his essay.

Specific Strength Workout: Tire Dragging

Fri, Jun 22, 2007 - By Sheila Kealey

Here's a workout that reminds me of the Backyard Olympics sessions done by Team NordicSkiRacer's Jeff Potter a couple years ago.

Strengthening the Arms for Faster Pole Recovery

Mon, May 21, 2007 - By Craig Storey

Skiers must spend lots of time working the muscles of the shoulders, back, stomach and arms that power the PUSH phase of poling. But you shouldn't forget to strengthen the RECOVERY phase too!

The Upper Body in Skiing

Thu, May 17, 2007 - By Stephen Seiler

During skiing the contribution of the upper body to movement velocity varies from perhaps 10% during the classic diagonal stride to 100% during double poling. During skating uphill , the upper body contributes 50% or more of the total force.

Photos and Video

Use Plyometrics to Develop Explosive Strength for Cross Country Skiing

Mon, Aug 28, 2006 - By Mike Muha

At the NordicSkiRacer.com June Training Camp, Coaches Fjeldheim and Ryan demonstrated six different plyometric drills to develop explosive strength in cross country skiers. Here's photos and video.

Track Hurdle Drills for Surviving Slippery Snow Conditions

Mon, Jul 10, 2006 - By Mike Muha

Ever struggled to stay upright on an icy trail? Don't wait for awful ski conditions to work on agility and balance - start now in your own backyard under sunny and warm conditions!

Specific Strength on Rollerskis: The Upperbody

Tue, Jun 6, 2006 - By Mike Muha

Don't have access to a weight room or rollerboard? Use your rollerskis to strengthen your upper body.

Strength Training

A New Armit Training Protocol

Sat, Feb 5, 2005 - By Doug Garfield

Doug Garfield has developed a shortcut protocol for Armit: Power for Poling that he think works just as well as the original for Nordic athletes at every level of fitness, skill, and motivation.

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