In my first article on CCS (Cross-Country Skiing) I wrote about the importance of core training. I received more interest than I was expecting so I wanted to get this summer workout out as fast and as simply as possible. Sorry it got a little more complex than I wanted. If you have any specific questions you are more than welcome to write me in Norwegian..på norsk), if you like since, I know most of my readers here are Norwegian CCS.
This article became a lot longer than I thought because one of my coach friends reminded me that if a an athlete or parent really believes in this this article will be their only chance to learn it without a lot of research, because the majority of coaches still don’t believe. Unfortunately he is probably right and thus the length.
Yes, I know it gives you a head ache to look at all this stuff, There are just illustrations to make the system easier. Everything you need is listed in the drop box link both in english and Norwegian. If you have any question just give me a call 975-61166. Can’t make it any easier.
Ole Einar with Fred learn the reverse grip-lat pulldown
Where does the strength program for the summer fit in the Annual Plan? Since the summer off season is so short we have to pre-plan. Below is an example of a pre-planned summer program. (All this is in the following folder both in English and på norsk.) In theory using this program ,every Cross-country skier in Norway can have a program that is guaranteed to work this summer in 2 weeks.
By Fred Koch with Dr. Scott Howell
Norwegians are already the best in the world in the aerobic area of cross-country skiing. Just wait until they get as serious about strength training. Strength training is just popping up in Cross-Country skiing in Norway. As it gets more serious, you will see a new generation of skiers arise.
In 2005 Fred Koch was appointed the 1st Strength Coach in the history of the Norwegian Biathlon Association. (Men’s and Women’s Teams)
2005 Women’s Norwegian Biathlon Team
Using a TRX, Red rope or any of these rope devices is “Strength Training” don’t fool yourself. Training to failure with any of these type devices is a bad as training to failure every time you go into the weight room.
You are still training to exhaustion .
Even with the TRX a progression needs to be followed for best results
Just because these devices don’t look like your standard barbell or dumbbell don’t be fooled, the body still treats their use as progressive resistance just like the BB and DB.
Over the last few years I have tried to post some of the original handwritten material from Tudor. This one on Muscle Soreness I came across the other day. with all the “research” material as they call it coming out these days over this topic. I thought you would be as interested as I was over how Tudor future vision and writings at the time were so close.
You can get the full version here: Muscle Soreness and Damage in Bodybuilding
In the series that I am now presenting, I want people to see the original handwritten version of Tudors work. My feelings are that too much of his original thoughts are lost from one editor to another. Keep in mind these writings were before the internet was available and we did our correspondence the old way, by letters.
Anatomical Adaptation is the 1st phase of the Annual Plan. both for advanced trainees or beginners. A knowledge of this is a must for your education of Strength training. Full copy here: Tudor Originals- Anatomical Adaptation
Fred at his gym the Bear Cave after a great training phase.
During my first conversations with Tudor about “defining progressions” he showed me the system he used.
Tudors method made Progressive Resistance finally come to light.
I understood what is was but my first thought was “who would take the time to do this” I mean figuring out every set and every rep for every exercise by hand? Come on! So I asked him. His response was ” If strength training is so important than Americans are just lazy, that’s why they don’t take the time to do it”. Which of course he is right on that. We always go for the quick fix and taking the time to figure out all those % really isn’t fun. BUT, he also had to realize that in the Eastern countries he had the time and/or assistance to do all this. The bottom line was NO ONE would figure out all those %.
I had to post this video because it is so significant in the function of the back muscles, the stabilizer muscles. If you take the time to look at it and understand you will really understand.