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Specific Strength Workouts?
What is the resting time between sets?
What are the ski specific strength workouts that are the best?
Dear M, by Holly Brooks I'm glad to hear that you're hitting up the weight room as a holistic approach to your ski training and general fitness base! Personally, I love weight workouts and think that time spent in the gym is an integral part of injury prevention and optimizing your capabilities as an endurance athlete! I know it adds diversity to my training week and I have no doubt that doing strength work allows my body to handle a higher load of training! At APU we generally start the new strength training year by building a general level of base fitness strength. While you're right that ski specific exercises are important for skiers, I think it's more important to tackle the larger muscle groups first and then get more ski specific as the summer progresses and fall approaches. For example, right now our team is doing lots of traditional weight room exercises such as squats, bench press, pull ups, etc. In late spring, early summer we also take special care to transition into the excises with caution. We allow for plenty of rest in between sets, use slow, methodical motions (to prevent injury) and low weight and/or Resistance. For your information I've attached an example of one of our strength workouts from a couple weeks back for you to see exactly what we've been doing! (Just remember, before you try new exercises for the first time, especially something like a deadlift, it's good to have some instruction on proper technique.) If these things are brand new, I would try them with no weight at all & just go through the motions before adding weight.  I think that some of the best ski specific strength workouts are done on roller skis after a good aerobic base has been built. The Concept 2 double pole machines and/or a roller board are also a nice way to add ski-specific upper body strength to a well-rounded program. Good luck and hope to see you on the trails!
Sincerely, US Ski Team/Olympian APU Nordic Ski Center Anchorage, Alaska  |
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Hill Bounding Videos
from June 7
 | | Nordic Ski Bounding & walking #1 |
 | | Nordic dry land skating demos |
 | | Nordic dry land skating part 2 |
Read May 17 Hill Bounding article here
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START ROLLERSKIS
Spoil Yourself
Now available direct to US skiers from Finland.
for prices, delivery time
and to select your Start Line Dealer.
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NNF Pledges $10,000 in Summer Funding Round
The National Nordic Foundation will invest in excess of $10,000 in two Cross-Country Pillar projects in its summer round of 2012/2013 funding. These strategic investments in the J2 Talent Camp and the USST International Development camp are made to Support Tomorrow's Stars Today. Read more here
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Boulder Mountain Tour
& National Masters
Early bird discount through end of June
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Summer Training Programs and Camps
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Mt. Bachelor Ski Education Foundation
Fire and Ice
Camp starts this weekend.
Fire and Ice Features:
* 5 days of on-snow skiing with 15k's of groomed world class trails.
* Daily video review.
* Daily dryland training and instruction.
* Deschutes River raft trip.
* Barbecue.
* Dryland training.
* Swimming.
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XC Summer Camps
CXC TECHNIQUE TRAINING CAMP July 27-29 - Cable, Wisconsin This camp will be designed for citizen skiers of all ages and abilities, and will focus on making gains in the summer months for cross country skiing. This camp will include agility, balance and dryland training, ski imitation, and rollerskiing. The camp will be aimed at fundamentals on skis while also walking away with new skills, and a new excitement for the remainder of the dryland season. Skill Levels: Beginner, Intermediate, Advanced Location: CXC Training Center (Telemark Resort) Price: $200.00 per participant *** |
Sisu Skiers Summer Training
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Bend Endurance Academy
Nordic Summer On-Snow Training Programs and Camps
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Green Mountain Valley School
XC Summer Camps & Training
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Summer Training Programs and Camps
Does you have a summer programs you wish to promote?
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Nordic Job Openings
HEAD COACH, Team Soldier Hollow
Please contact Soldier Hollow Sport Programs Director, Scott Peterson for any questions or more information at 435-640-3084 or scott.peterson@soldierhollow.com .
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About SkiPost
Cross-Country skiing's community lodge. Where knowledge and stories are shared. The goal of SkiPost is to make the sport of Cross-Country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-Country Skiing email us weanswer@SkiPost.com and visit SkiPost.com
Enjoy Winter,
Andrew Gerlach
Director/Editor- SkiPost
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 | | Download catalog here |
Bliz Active Eyewear
Finally in the US, email endure@endurance-enterprises.com
to find or become a dealer
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SkiErg |
SalomonNordic on Facebook |
Bjorn Daehlie |
 | | Support Tomorrow's Stars Today Donate To The NNF |
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 | Bliz Active Eyewear
Finally available in the US |
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 | | The one gift you receive at birth is time. You'll never have more than you have today. Find the Time. |
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Bjorn Daehlie |
| | Support Tomorrow's Stars Today Donate To The NNF |
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SalomonNordic on Facebook |
| | Download catalog here |
Bliz Active Eyewear
Finally in the US, email endure@endurance-enterprises.com
to find or become a dealer
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