Cross -Country Ski Summer Strength part 2

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.

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Strength Training for Cross-country Skiers part 1 “The core”.

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

95% of all trainers don’t know correct exercise form leading to total failure of strength progams before they even start.

“With some many videos and diagrams available on the market today how do we as bodybuilders  and sports trainers really know what is right”?

And I say that trying to give some a little credit. How do you know truth about exercise form. Or better yet what is bullshit? Hopefully after reading this article you may get some idea of  just how much misinformation if out there an how better to learn the truth.

One of the things I got involved in years ago when I was writing For Ironman Magazine under the column of Muscle Coach was using drawings to illustrate the correct form to do exercises. My teacher at the time Robert K. Blom RPT always drummed into my head as many teachers do was the importance of understanding the muscle you want to work and getting the form right from the beginning. Now of course you have heard this before. Now you have to remember this was long before the internet and especially You Tube where you could upload videos of the form you use.

Strength Training for Motocross and Trial Riders

Motocross

Trial

 

 

 

 

 

 

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

Ab Routines you see on You Tube are 99.9% Bullshit.

With the new year starting any day now I just had to redue this point for those athletes that want to get better and those fitness people that want harder and better abs. Ladies…getting that lower ab bulge away is just a rep away. Bodybuilder ….what has this to do with you? Did you ever notice on many if not all of the pros on stage never really has developed blocky abs? Sure the diet brings out their natural abs but nothing that is really developed like the other muscles. Read on.

Actually, you don’ t need to read just ask yourself 1 question. Are the abdominal muscle made of any different fiber type than the other muscle of the body , which of course you train with weights. Just look at the videos.

Revolutionary new Ab Training Invention

It amazes me to this day that everyone wants to think that in the fitness industry all that needs to be discovered has been. I am so tired of hear ” what’s the research”. To add to this how stupd can people be that the abdominal muscle are made of some new magic fiber type. Sorry people they arn’t. Here are 2 examples that should make you stop and think.

 

The DB Bench Press vs Bench Press for female athletes.

Why in the world would a coach give a female athlete bench presses? Why ? Because they really don’t understand or train with the athletes. Writers and professors ugg. A Bench press is cool for guys, we grew up with it. Girls could care less. It takes too much time. It really doesn’t duplicate any sports movement and when used as a test by schools is only depressing because girls have longer weaker arms. Most schools or gyms only have one or two benches which makes for long workouts. I could go on but anyone reading this blog follows my thinking. Answer, simple DB bench Press.