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
Motocross and Trial have much the same movements on motorcycles and can use a program that not only enhances the ability to ride harder, faster, and compete, but also has an injury potential factor that in itself adds a great benefit.
It is not just the strength you need to ride that most people think about, but “what” the strength can be converted to.
This is all called Periodization of Training
Part 2 New info
In my last article on “Glute Training” I explained a more advanced explanation of the workings of the “Glutes” that has normally has been spoken about on the net lately.
Now I will begin a process of attempting to explain how this effects your glutes and the exercises that are done using them. Then it’s time for some ideas for a new exercise to train them.
Styrke trening er så kontroversialt her i Norge disse dager. Det er på tide å våkne opp og entre fremtiden av sport.
“Speed, power, agility, injury free, what have all these well known terms have in common? They are all based on the physical strength of the player. You can’t get more agile or powerful without getting stronger. That’s right, strength training time has come.”
Les hele artikkelen her.
Få resten av informasjonen og det du trenger her.
Strength training is so controversial here in Norway these days. It is time to wake up and enter the future of sports.
Read the entire article here.
Get the entire program and starting infomation here.
by Fred Koch, P-SCE
Every bodybuilder at one time or another in his training times has been frustrated over calf or in this case lower leg development. It has to be one of the great mysteries of training. What seems so simple is really a complex area of the body that stands alone from all other areas.
Think about it, you have two muscles in the back of the leg that even though they have the same function, flexing the ankle, but do this is two entirely different situations. Then add to that a 3rd muscle on the front of the leg that no one ever even thought of training.
The simple answer is, training to failure or what mood you are in ever time you train is never the answer. Once you understand “Progressive resistance” you will open yourself to gains you never thought possible.