Strength training booklet.TSALTESHI SKI CLUB

Kjell Risung and Laura Pillifant

GENERAL EXERCISE GUIDELINES Kjell B. Risung, Physical Therapist and Ski coach

• Remember that you need to consult a physician prior to engaging in any exercise program.• This program is not meant to replace other programs that you have been issued, but is an

exercise guile line with emphasis on specific techniques for cross country skiing.• Early on I suggest doing 3 sets of 15 repetitions each of about 10 different exercises. You

would want to include triceps, biceps, quadriceps, hamstrings, back and core muscle groups. I suggest doing 2 sessions a week and you may want to do a 3 one if you goal is to be a competitive skier. Some of the exercises you may want to work up to 150 repetitions: squats, triceps with core imitation and the seated lat-pull with abdominal crunch. Especially for those of you that are planning to do a marathon ski race.

• The 3 work out could be a Plyometrics work out or a session with heavier weights, 3-4 sets with 6-12 repetitions. The first set should be a warm up set with up to 20-30 reps. Do not engage in using heavier weights without having a good base first.

• It is good practice to change up your work outs and choose different exercises from the same muscle group, a technique that I call “Nero-Over-Loading”. This will also help you to prevent injury. Another ways of preventing injury are: hydration, stretching, do the exercises slow, exhale during exertion phase, don’t choose a weight that compromises good technique and keep the abdominals tucked in at all times.

REMEMBER TO HAVE FUN

GENERAL EXERCISE GUIDE LINES• Remember to include plenty of level 1 work outs (60-70% of max heart rate) 1-4 hours.

Use a heart rate monitor to ensure that you stay on target • Include 1-2 sessions per week (1 in the summer and 2 by mid summer) of Interval training

with 4-6 min exertions 4-6 repetitions at 85-90% of Max Heart rate. In general your max HR is 220 minus your age, this is only a guide line and I varies with activity, sex and age. Perfect activity is bounding with poles or any hill training.

• There is no other dry land training simulating skiing better than roller skiing. 2 sessions a week April-June, 3 sessions July-August and up to 4 in the fall before the winter season would be the ultimate.

• So how many hours should you dedicate in the week? This will be depending on your work schedule, goal setting, age and previous exercise level. In general it should end up somewhere in-between 8-20 hours a week. Don’t exclude the training you get every day by walking and biking to wok or a long hike on the weekends with your family. If you are limited by time and scheduling one way you can change your work out is by the intensity.

• Remember to change up your work out to prevent burn out and over exercise. In general your muscle groups need a minimal of 24 hours of recovery time before exposing them to a new work out, this is especially important if you are new to exercise or if you don’t have a real good base.

• Remember that your work out may need to be designed different if you have an injury. • Make sure you include stretching before and after your work outs, in general 3 repetions

each wioth a gentle hold at end range for 30 sec. Stretching performed prior to workouts must be gentle, post work out can be more aggressive as your muscles are warmed up.

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Biceps, regular arm curlsStarting Position: stand with slightly bent knees, wide stand, the core tightened, arms fully extended and slightly turned inwards. Bend arms, concentric work.

Fully bent elbows and palms of hands turned inwards, slowly lower the weights. The muscle work harder in the eccentric phase. Alternatively you can alternate L/R.

Biceps, Straight Bar Curls

Starting Position: Wide base, knees slightly bent, core tightened, arms fully extended and hands about 2 fists apart.

Keep elbow close to the trunk, fully bend elbows while exhaling, inhale while slowly lowering the weight.

Biceps, Inclined CurlsStarting position: Seated inclined, arms fully extended, palms forwards and out to the side, exhale while lifting up. Both at the same time or alternate L/R.

Ending position: Back flat against the cushion, arms fully bent, palms turned in with little finger side slightly turned inwards. Head should be relaxed against the support.

Bicep curls with Lung

Starting position: Bands at shoulder height, hands behind and facing forwards. Swing arms forwards parallel shoulder with apart.

Ending position: Hands at eye height, elbows bent at 90 Degrees in a lung forwards

Biceps, classic.

Starting position: Band at floor level or shoulder height. Swing arms forwards from waist. Elbow should be bent.

Ending position: Hand at eye height, knees slightly bent and may go up on toes to bring hips forwards.

Biceps, chin up.

Starting position: Hanging with elbows straight and hands shoulder with apart, under arm grip.

Ending position: Smooth motion lifting upwards to the point where the chin is above bar.

Triceps, curl with abdominal tuck.

Standing position: Hips and body weight forwards, up on toes, elbows bent and hands at eye height. Old style.

Ending position: Straighten elbows and let hands come down to the knees, keep feet a shoulder with apart.

Triceps, curl with abdominal tuckStanding position: Hips and body weight forwards, up on toes, elbows bent and hands at eye height. New style.

Ending position: Straighten elbows and let hands come down to the waist, keep feet a shoulder with apart

Triceps, old style double poling , with tubing.

Starting position: Feet shoulder with apart, Hands below eye-level and hips forwards, weight on your toes. Elbows bend about 25 Degrees.

Motion: Keep your hips forwards as you push your arms downwards with your hands swinging about your knees, legs should be fairly straight and extend elbows fully

Triceps, new style double poling , with tubing.

Starting position: Feet shoulder with apart, Hands below eye-level and hips forwards, weight on your toes. Elbows bend about 25 Degrees.

Motion: Keep your hips forwards as you push your arms downwards with your hands swinging about your knees, legs should be fairly straight and extend elbows fully

Triceps, dips with legs forwards.

Starting position: Feet on floor or on a chair, elbows straight.

Ending position: Drop bottom towards the floor, elbows bent to about 90 Degrees.

Triceps, dipsStarting Position: Hanging at adip station either with straightlegs or bent knees, use eithercuff weights at the ankles or aweight tided to the waist foradditional resistance.Motion: Lower your body bybending your elbows as far asyou can and then straightenthem out.

Triceps, push ups.

Starting position: Keep the core tight, keep a straight neck

Ending position: Straight elbows, exhale as you extend the elbows. May keep feet on a box, hands on barbells. Alternatively you may let the knees on the floor (Girly push ups)

Triceps, push ups with lift off.Regular push ups with a lift off in the straightelbow position where you reach up with onearm straight up wards in line with the stationaryarm. The trunk should be straight.

Triceps, classic poling, old style.

Starting position: Bands at head level or higher. Swing arms backwards, go up on toes. Elbows should be slightly bent. Old style.

Ending position: Swing arms alternating LT/RT, feet shoulder with apart. Hands up to eye level in front. Slightly bend knees and straighten them as you go up on your toes.

Triceps, classic poling, new style.

Starting position: Bands at head level or higher. Swing arms backwards, go up on toes. Elbows should be bent about 90 Degrees. New style.

Ending position: Swing arms alternating LT/RT, feet shoulder with apart. Hands up to eye level in front. Slightly bend knees and straighten them as you go up on your toes. Hand ends by the waist.

Quadriceps, squats machine.

Starting position: Feet a shoulder with apart, let the knee cap go slightly to the outside of the big toes.

Ending position: Keep the legs parallel, do not bend down further than 90 Degrees in the Knees. Keep the back straight.

Quadriceps, free-squats.

Starting position: Feet a shoulder with apart, let the knee cap go slightly to the outside of the big toes.

Ending position: Keep the legs parallel, do not bend down further than 90 Degrees in the Knees. Keep the back straight. Add weight in the hands as you get stronger. For more explosive training add a jump as you extend your knees.

Quadriceps, step ups.Starting position: Knee at about 90 Degrees, bring opposite leg up until thigh is horizontal, keep the core tights, step down then up again (2), then step to the side and repeat with opposite side. Add barbells in the hands and alternatively cuff weights on the ankles once you get stronger. May also step sideways to simulate more off a skating motion.

Quadriceps, “BOSU” step ups.

60- 90 Degrees, keep the core tights, step up and down sideways using hands in a skiing motion. Add barbells in the hands as your strength and coordination improves. Try not to double step.

Quadriceps, “BOSU” parallel jumps.

Bosu, parallel jumps sideways, forwards and back and you can also jump in a diagonal LT to the RT and opposite. As you get stronger you can bend deeper in the knees, jump further and quicker. Attempt to land smoothly and on both feet at the same time.

Quadriceps, forward jump.

Take off: Feet parallel, weight forwards over the knees and hips forward, bend the knees and bring your hands back wards. As you jump bring both arms forward and jup as high and as far as you can forwards

Landing: Feet parallel, knees at 60-90 degrees, land smoothly and try to stick the landing for a few seconds. Elbows bend about 90 Degrees and hands up at the eye level. Jump continuously across the gym floor.

Hamstrings, lunges in place

Lift foot forwards, squat down,let knee be in line with the hip,front knee bending 60-90Degrees. The back should beStraight, and look straight ahead.

Coming back up, push up fromthe heel of the front leg backto starting position. Addbarbells in your hand as youget stronger.

Hamstrings, walking lunges

Lift foot forwards, squat down,let knee be in line with the hip,front knee bending 60-90Degrees. The back should beStraight, and look straight ahead. Arms paneling with hand up to eye level simulating skiing

Coming back up, push up on heel on front leg and swing other leg forward in stead of stepping back to starting position, like standard lunges. Addbarbells in your hand as youget stronger (2-15 lbs)

Hamstrings, lunges with medicine ball.

Regular lunges, the knee should touch the ground, liftoff from the heel coming back up. Keep the medicineball to the side and lift it up over head as you come upand switch sides as you take a long lung forward.

Gluteal Muscles, V1

Like walking lunges, but you step sideways arms swingingopposite to simulate arm motion. Deep squats simulating V1 techniqueacross the gym floor. During take off keep the leg you are moving forwardoff the floor along side the stands leg then move forward to the side. Adding barbells in the hands will add resistance to the triceps and theBiceps and resistance in-between the leg. Keep your head up and lookforward as you move.

Gluteus Muscles, V2

Deep squats simulating V2 across the gym floor. During take off keep the leg you are moving forward off the floor along side the stands leg then move forward to the side. Adding barbells in the hands will add resistance to the triceps and the biceps. Keep your head up and look forward as you move. Also add resistance bands in-between legs.

Gluteus Muscle, hip extension.Starting position: Long sitting, hand placed byyour hips with palms down and finger pointing towardsthe feet, squeeze your buttocks together as you liftyour trunk up, keep your head elongated from thetrunk if you can.

Gluteus Muscles, side lying.

Starting position: Sidle lying, bottom knee bent, keep top shoulder-hip-knee and ankle in line and turn the foot slightly inwards

Lift top leg as far as you can without curving the spine, keep foot turned in and the hip forwards as you lift.

Hip Flexors, alternate jumps.

Starting position: Arm and trunk 80-90 Degrees, head forwards, back leg straight.

Use a quick motion (skipping) and alternate LT/RT leg forward by driving the back leg forwards.

Hip Flexors, using resistance bands.Starting position: classic skiposition wit resistance bandattached to the ankle of theback leg from behind at anklelevel.

Swing leg forward to the pointthat the front thigh is at abouthorizontal position. Swing thearms opposite from the legand let front hand end up ateye level, back hand aboutwaist level.

Abdominals, curl ups.

Starting position: Hands/armsacross chest or behind neck.Knees bend, low back flatagainst surface and exhale onthe way up.

Alternatively you can bendyour knees up and evenstraighten them fully uptowards the ceiling.

Abdominals, bosu.On back over the bosu ball,use medicine ball over headfor resistance, trainsexplosiveness. In lack of a medicine ball you could useregular barbells or plates.

Bring ball forward over headlike you were to toss it in aforward motion to a partner.Could toss the ball against aPlyometrics trampoline or apartner. Can also tosssideways to work theobliques.

Abdominals, plank

Up on forearms, tighten thelower abdominals. The headand neck should beelongated. The body shouldbe straight. Up on toes orknees if weak.

Once you are able to holdposition for 60 sec, startlifting leg in to extensionalternating LT/RT side. Trynot to bend the knee and holdposition for 1-2 sec.

Abdominals, with weightsOn back, use medicine ballover head for resistance,trains explosiveness. In lackof a medicine ball you coulduse regular barbells or plates.

Bring ball forward over headlike you were to toss it in aforward motion to a partner.Could toss the ball against aPlyometrics trampoline or toa partner. Can also work/tosssideways to work the obliques.

Abdominals, sideways plank.

Starting position: Bodyaligned and leaning on theBottom forearm and outsideof bottom ankle. Head andneck in O-position.

Alternatively lift top leg andhold for 1-2 seconds beforelowering leg.

Abdominals, double lift.Starting position: Supine, arms over head. Lift arms and legs upsimultaneously, reach for your feet. Alternatively you can startwith your knees bent to make it easier.

Abdominals, curve reversalStarting position: On all 4’s trunk and hip at 90 Degrees and feet spreadwide apart, elbows straight and hands 2-3 feet apart. Bend your elbows ina motion similar to doing a push up and move forwards keeping your chestas close to the ground as you can. Ending position: Head back and yourbody in a full arch backwards.

Abdominals, supine obliques.Starting position: : Lay flat on your back, lowback pushed down using the lower abdominals.Start with parallel legs straight up, swing legsfrom side to side.

Abdominals, side lying obliques.Starting position: Side lying, knees bent and bottomarm and shoulder straight, top hand placed behind theneck, lift up both knee and as you bring the trunk up asthe elbow is brought towards the knees, exhale as youlift up, inhale as you lower back down.

Abdominals, obliques with medicine ball.

Starting position: Hip and knees bent 90 Degrees, sitting on your buttockwith the trunk off the ground, hold a medicine ball in front of you in the lapbring the ball from side to side as you balance.

Abdominals, diagonals.

Starting Position: As picture

demonstrate, hold on to amedicine ball or a barbell andswing it in a diagonal patternfrom left to the right, bendingat the knee and then lift upon the toes.

Back Muscles, reversed curl up.

Starting position: Hands foldedbehind your neck, elbowstogether, the front of yourhips on the edge of thebolster.

Motion: start by curving yourlow back upwards, each spinalsegment at a time and let yourhead come up last with elbowspushed out to the side,Reverse coming back down.

Back Muscles, prone leg kicks.

Starting position: Prone overbolster, keep knees bent about90 Degrees. The front of yourhips should be resting on theedge of the bolster.

Motion: Kick both legs straightbackwards, feet together tothe point both knees arestraight. May use ankleweights once strength increases.

Pectorals, bench.

Starting position: Supine on bench, feet on the bench and push your low back flat against the bench, elbows slightly bent.

Motion: bring arms down perpendicular to the trunk, inhale on your way down, exhale as you lift up. Bring the hand outwards with elbows bent. Alternate hand position.

Pectorals, resistance bands.

Starting position: Slightly bent knees, weight forwards , the angle of the band which is attached from behind determines which part of the pec you work on.

Motion: Exhale as you bring the hand forwards in a smooth motion and your hands touch.

Rhomboids, 1 arm rows.

Starting position: Kneeling on a bench, head up and keep your back flat, let your shoulder drop towards the floor.

Motion: Exhale as you bring your elbow up above your trunk, pinch your shoulders blades together as you lift.

Latissimus, incline bench.Starting position: Sitting on an incline bench, when arms are placed straight forwards the rope is perpendicular to your body. Knees apart and your low back pushed against the bench and head resting back.

Motion: Pull your elbows back as you exhale, the bar may touch your chest bone and you may arch your back a little, if you have back problems you may keep your back pushed against the bench. Wide hand grip on the bar.

Rhomboids, tubing 2 arm rows.

Starting position: Tubing attached in front at shoulder height, feet shoulder with apart and knees slightly bent. Hands all the way forwards.

Motion: Exhale as you bring both elbows backwards in a smooth motion. Pinch your shoulder blades together and keep your body weight forwards. Do not bring your hands beyond your flank.

Latissimus, seated chin up.

Starting position: Seated, knees apart, hands placed in a under arm grip and a shoulder with apart on a straight/lat- bar with elbows bent up above shoulder level.

Motion: Drive your elbows downwards as you exhale, bending your elbows further and tilt your trunk forwards to stimulate the abdominals.

External Hip Rotator Stretches3 different positions, the middle one is the most utilized which gets the Piriformis Muscle, pull the knee towards the opposite shoulder, you should feel a pulling on the outside of your hip/gluets, exhale as you stretch to make sure you get to end range and hold for 30 sec. Try not to let your hip rotate off fdrom the floor.

Hamstrings stretching

Hurdler stretch: attempt to keep your back straight and do not bounce as you stretch, Hip angle should be 90 Degrees.

Modified Hurdler Stretch: I do not like this one as much, but you do get some stretching of the hip adductors and rotators on the opposite side as well.

Hamstrings Stretching, from PlankI like this stretch particularly for those that have real tight Hamstrings and a difficult time bending over from their waist.Starting position: Plank, spread your feet as far a part as you need in order to crawl backwards in to standing position, keep your knees straight and come all the way up to standing position. A good exercises transitioning from the floor to standing stretches.

Quadriceps Stretching3 good quadriceps stretches, #1 is the easiest on your knee, #2 is the easiest to grade and you can combine it with the hip flexor stretch, but if you have any Patella problems kneeling might not be you position of choice. The #3 position is tough on you knees if you have any knee problems. Keep your lower abdominals tucked to eliminate arching your back and tilt your pelvis backwards to flatten the curve in your back.

Hip Adductor Stretching

Yoga Stretch, Starting position: Sitting on the floor, if having back problems sit up against a wall. Soles of your feet touching and push your feet as far as you can up against your crutch. Then push your knees downwards to stretch.

Starting position, as picture shows, keep your back straight, you can to in or out or keep your foot in neutral in order to stretch different part of the muscle group. I usually put my foot in a position that causes the most stretching on the inside of the thigh.

Hip Flexor Stretching

Starting position: Kneeling on the floor, put a pillow under the knee on the floor if having Patella problems. Both Knees at 90 Degrees, push the hip on the kneeling knee towards the opposite knee as you lean forwards to stretch. Keep your back straight and tuck your lower abdominals as to avoid arching of the lower back.

Paraspinal “Back” StretchingStarting position: Feet placed 2-3 feet apart, put your opposite hand on your hip, take the same side arm that you are stretching and reach over head, keep your flank and arm long-gated , palm down, exhale as you stretch towards end range. Let your head tilt to the side and look straight a head.

Triceps Stretching

Starting position: Clasp your elbow by the olecranon (tip of your elbow) and put your hand of the side you are stretching behind you as if you are reaching for your shoulder blade. Push the elbow further backwards as the triceps muscle stretches out.

Posterior Capsular Stretching

Let me start of by saying that I donot like this stretch. Why, mostathletes have stretched out theirposterior capsule particularly if they have been involved in ball sports like tennis/soft-ball and base-ball. If you feel like you needto stretch it keep your armshorizontal and let the arm you arestretching rest in the otherarm/hand, pull the arm across thechest to where you feel a goodstretch.

Triceps Surae Stretching“Gastrocs” You can do this one up against the wall, keep the knee straight and heel of the leg you are stretching touching the floor. Lean forwards as you are stretching

“Soleus” Keep the heel of the leg you are stretching touching the floor, bend your knee as you lower the body to stretch. Keep your back straight

Pectoral StretchingCorner Stretching: Put your elbow up along a corner, and choose 3 different levels in order to stretch different parts of the muscle. Turn away as you stretch and move your feet around in order to avoid twisting your back.

General Shoulder Stretch: Clasp your hand behind your back and reach upwards as you stretch and bring your cheat forwards.

Plyometrics, side to side jumps.

Starting position: One legged stand with opposite arm forward like in diagonal skiing. Weight shift with a jump side to side.Hold each position for 2-5 seconds, soft landing with knees bent. You can also shift your weight forward and backwards with a jump or diagonally. To increase the difficulty jump on a foam pad or a trampoline.

Plyometrics, jump with lift.

Starting position: One legged stand with opposite arm forward like classic skiing. Drive the back leg forward and lift off from the floor with the opposite leg as high as you can, do 5 reps and that switch sides.

Bounding, classic.Start out with a bent front knee, and land on a flat foot in the front, not onyour toes. Look up the hill and move your arms opposite from the legs, Bend elbows and let your hand be at about eye level and swing back to about yourwaist. When bounding drive the front knee up towards the hill, pause for a secondas to practice a complete weight transfer LT to RT. To add resistance you may have

apartner resist the movement with tubing from behind.

Bounding, classic with poles.Start out with a bent front knee, and land on a flat foot in the front, not onyour toes. Look up the hill and move your arms opposite from the legs, Bend elbows and let your hand be at about eye level and swing back to about yourwaist, release the grip/strap on the pole by your waist as you do a kick push backwards. Try tokeep the poles parallel. When bounding drive the front knee up towards the hill, pause for aSecond as to practice a complete weight transfer LT to RT. To add resistance you may have apartner resist the movement with tubing from behind.

Bounding, skating.Face up hill, arms moves opposite from the legs and more fromside to side like you are skating, the motions should beexplosive and more side to side when driving up the hill,attempt to straighten the kick off leg completely and use yourankle toe flexors as well.

Bounding, V2Let your hand hands swing up to eye level and swingback to your waist level with bent elbows, arms swingup first then the legs like you are pulling your self upthe hill.

Bounding, side-hilling.Place your side 90 Degrees to the hill, bent knee, swing yourtop leg back and drive it up the hill as you kick off with thebottom leg, straighten the bottom leg fully. Arm movesopposite of the legs, hand to eye level and swings back to waistlevel with a bent elbow.

Bounding, V1 with poles.Face up hill, feet and poles touch the ground at the same time, arm moves opposite of the legs, hand to eye level and swings back to waist level with a bent Elbow, release the hand grip as you push back from the waist. Move more from side to side

Bounding, V2 with poles.Face up hill, poles are placed up the hill first then move in to the poles.Arm moves together, hand to eye level and swings back to waist level with a bent elbow, release the hand grip as you push back from the waist. Move more from side to side, and look up the hill.

Sample work out # 1Warm-up x 10 min.

SET # 1 SET # 2 SET # 3Biceps Nr. 8 x 50 to 150 Nr. 4 x 15 Nr. 5 x 15Triceps Nr. 18 x50 to 150 Nr. 10 x 15 Nr. 14 x 15Quadriceps Nr. 21 x 20-50 Nr. 20 x 15 Nr. 21 x 15Hamstrings Nr. 26 x 15 Nr. 27 x 15 Nr. 26 x 15Back Muscles Nr. 46 x 15 Nr. 47 x 15 Nr. 46 x 15Abdominals Nr. 35 x max Nr. 37 x 4max Nr. 44 x 15Gluteals Nr. 31 x 15 Nr. 32 x 15 Nr. 31 x 15Latissimus Nr. 53 x 15 Nr. 52 x 15 Nr. 53 x 15Stretching x 10 min.

Sample work out # 2Warm-up x 10 min.

SET # 1 SET # 2 SET # 3 (SET # 4)Biceps Nr. 8 x 50 to 150 Nr. 6 x 8 Nr. 4 x 8 Nr. 9 x 8Triceps Nr. 13 x50 to 150 Nr. 15 x 8 Nr. 15 x 8 Nr. 15 x 8Quadriceps Nr. 20 x 8 Nr. 25 x 60 sec. Nr. 23 x 60 sec Nr. 20 x 8Plyometrics Nr. 65 x 60 sec. Nr. 66 x 60 sec. Nr. 65 x 60 sec. Nr. 66 x 60 sec.Abdominals Nr. 36 x max Nr. 40 x max Nr. 45 x max Nr. 36 x maxGluteals Nr. 30 x 60 sec. Nr. 31 x 60 sec. Nr. 30 x 60 sec. Nr. 31 x 60 sec.Pectoralis Nr. 49 x 50 Nr. 48 x 8 Nr. 48 x 8 Nr. 48 x 8Rhomboids Nr. 51 x 50 Nr. 50 x 8 Nr. 50 x 8 Nr. 50 x 8Stretching x 10 min

HAPPY TRAILS