Open the season: the best strength training for skiers

Muscles of the core and arms

If you don't want to lift dumbbells or do all kinds of planks, then cross-country skiing is a great solution to strengthen your core and arm muscles.

During ski training the following is included in the work:

• abdominal muscles: obliques, transverse, rectus;
• shoulder girdle muscles: biceps, triceps;
• chest muscles;
• back muscles: latissimus, trapezius, rhomboid.

Training different large muscle groups at the same time is one of the biggest differences between cross-country skiing and other endurance sports like cycling and running. In skiing, the upper body plays an important role and the muscles remain active throughout the session.

"Kayak"

Take sticks. Remember how you waved your arms in the previous exercise in time with your steps? Now do not push with your feet, but alternately bring your arms forward, stick the stick into the snow and push off. You have to work with your hands just like any skier, but your legs just roll along the track. The first push-offs are hard, then you pick up speed and coast along. If it's difficult, roll downhill.

Do this 3 times.

Winter equipment: how to choose sleighs, skis and skates

Read more >>

What muscles work in different skiing styles?

The classic move and the skating style of movement prioritize the working muscles a little differently. And this is very good for the all-round development of the body. Due to the fact that the athlete, changing styles, constantly changes the working muscles, there is no imbalance in the body.

Photo: blog.sports-tracker.com

When a skier uses a skate, the biceps and triceps are more involved in the work to provide push-off with the ski poles. The gluteal muscles and quadriceps also work actively. This style of cross-training can be used by cyclists.

In the classic alternating step, the skier uses the muscles of the back and front of the thigh, as well as the calf muscles. “Classic” is considered the best alternative for runners because it uses the same muscle groups and pushes off with the foot in a forward direction.

marathon and half marathon training plans and start training today!

But in a simultaneous stepless move, the abdominal muscles, pectoralis major muscle, deltoid muscles and latissimus dorsi are very well worked out. And, of course, the leg muscles also do not rest during movement: the quadriceps and gastrocnemius muscles ensure that the skier is pushed forward. This style is indispensable for cross-training swimmers.

Read on topic: 20 reasons to ski this winter

Strength training program for skiers

This complex includes exercises for those who engage in cross-country and alpine skiing. But let us remember: the first need to more actively develop the muscles of the “top”, and the second - the “bottom”. Based on this, create your training plan.

Dumbbell Squats

1-squats with a dumbbell_skier
Place your feet hip-width apart and pick up a dumbbell. Bend your knees, push your pelvis back and lower into a squat. Work the muscles of your legs, back and abs. Then, straightening your knees, return to the starting position. This will amount to one repetition. Complete the required number of them.

Pull-ups on the horizontal bar

2-skier

Grasp the horizontal bar with an overhand grip, placing your palms shoulder-width apart. Bend your elbows and pull your body up. Work the muscles of your arms, shoulders, back and abs. Then, straightening your arms, smoothly lower yourself to the starting position. This will amount to one repetition, complete the required number of repetitions.

Upper block pull

3-skier

Attach an expander ring to the horizontal bar, lower its edge down and insert a barbell or bodybar into it. Stand facing this structure, place your feet hip-width apart, bend your knees slightly. Grab the <<handle>> with your palms with an overhand grip, extend your arms above your head. Move your pelvis back slightly, do not increase the arch in your lower back. Smoothly lower your arms down, stretching the expander and pointing your hands towards your hips. Work your core, back and arms. Return to the starting position. This will amount to one repetition. Complete the required number of them.

Pull over

4-skier

Sit on the floor with your knees bent and your back pressed against the edge of the bench. Take a dumbbell in your hands. Lift your pelvis up, place your shoulder blades on the bench, and move your hands with a dumbbell behind your head. Smoothly lower them down, then lift them up (almost parallel to the floor). Keep your elbows slightly bent. This will amount to one repetition, complete the required number of repetitions.

Deadlift on fitball

5-skier

Attach the expander ring to the horizontal bar so that one of its edges hangs down. Place a fitball underneath it. Lie on the exercise ball with your back (knees bent). Grasp the expander with your hands, placing your hands shoulder-width apart. Without bending your elbows, smoothly lower your arms forward and down (to hip level). Work the muscles of your arms, back and abs. Smoothly return to the starting position. This will amount to one repetition, complete the required number of repetitions.

Triceps extensions

6-skier

Attach the expander ring to the horizontal bar so that one of its edges hangs down. Stand facing him, grab the expander with both palms, bending your elbows at chest level. Smoothly straighten your elbows, lowering your palms with the expander down to the level of your hips or hip joints. Work your arm and core muscles. Then return to the starting position. This will amount to one repetition. Complete the required number of them.

"Pistol"

7-skier

Stand straight with your left side to a support (you can use a body bar or a wall). Feet hip-width apart. Grasp the support with your left hand, transfer part of your weight to it, and extend your left leg in front of you. Bend your right knee and lower yourself into a squat. Then smoothly return to the starting position. Perform the required number of repetitions on each leg.

Single leg squats with expander

8-skier

Attach the expander ring to the horizontal bar so that one of its edges hangs down. Stand with your back to it, fix your left leg stretched back in the <<loop>> of the expander. Bring your hands together in front of your chest. Bend your right knee and lower yourself into a squat. Work the muscles of your legs, core and buttocks. Then smoothly return to the starting position. This will amount to one repetition. Perform the required number of repetitions in each direction.

Crunches with medicine ball

9-skier

Lie on your back, secure your feet under the bars of the wall bars or using any other suitable equipment. Bend your knees. Take a medicine ball in your hands and extend them behind your head. Twist your body forward, lift your back off the floor, stretch your arms forward and up. Work your abdominal muscles. Perform the required number of repetitions.

Hyperextension on a fitball

10-skier

Place the fitball in front of the wall bars, turn your back to it and place your hips on the ball. Place your toes on the floor and secure your heels under the bottom bar of the wall bars. Cross your arms over your chest. Working the muscles of your back, core and abs, gently bend your body down. Then return to the starting position (the body is in one straight line with the legs). This is one repetition, complete the required number of repetitions.

Jumping on the step

jumping on the step

Stand facing the step one step away from it. Place your feet hip-width apart, clasp your hands in front of your chest, and bend your knees slightly. Jumping up and forward, jump onto the step. Land on both feet. Lower your feet to the floor one at a time, returning to the starting position. This will amount to one repetition, complete the required number of repetitions.

Swing your legs with an expander

Place the resistance band on your hips and place your feet hip-width apart. Bring your hands together in front of your chest. Bend your knees and lower yourself into a squat. Then straighten up and move your left leg to the side. Return to the starting position. This will amount to one repetition. Perform the required number of repetitions in each direction.

Diagonal jumps

10 diagonal jumps

Place a band (or body bar) on the floor. Stand to the right of the band with your feet shoulder-width apart. Bring your hands together in front of your chest. Bend your knees slightly. From this position, jump with your right foot over the band to the right, plant your left foot and lower into a squat. From this position, jump to the left with your left leg, plant your right leg and lower yourself into a squat. This will amount to one repetition. Perform 10 jumps in each direction.

Do this program 2-3 times a week

and within a month your results in skiing will improve noticeably.

How do the muscles of sprinters differ from those of marathon skiers?

An elite skier differs from an elite runner in that he competes at absolutely all distances: from a 1.8 km sprint to a 50 km marathon. It is inconceivable that a world-class sprinter would start the 400m race today and be on par with marathon runners at the 42.2km race tomorrow. But for cross-country skiing this is common practice, and athletes must be prepared for any distance.

The ability to perform at high speed is important for a skier's sprint performance: at the beginning of the race, at any time when it is needed (for example, when the athlete is making a dash), and in the final. Strong climbing technique is critical to performance in a sprint race, as the climbing sections have the greatest impact on the outcome of the event. This means that the sprinter needs high power in the shoulder girdle.

The ability to withstand muscle fatigue during repeated sprint races is another important characteristic required by marathon runners as well.

Cross-country skiing is obviously one of the most challenging sports in which skiers must simultaneously consider physiological, biomechanical, anthropometric and neuromuscular aspects to be successful.

Read on the topic: Cross-country skiing: types, rules, standards

"Classic"

Now try to combine the two previous exercises: drive along the ski track, pushing off beautifully with your arms and legs and be sure to slide forward on each leg. Remember to bend your legs and use your feet correctly (ride on your heel, push with your toes).

Also try to push effectively with your hands, at the end of the push, moving your hand far back and relaxing your fingers. The body is always tilted forward - towards where you are moving. There is no need to slouch and look at your feet!

Repeat 5-6 times, then do all the exercises from the very beginning.

How the heart muscle is trained when skiing

Cross-country skiing is essentially a strenuous cardio workout that is good for heart health. It's easier to get your heart rate up on skis than, for example, on a bike, because a large amount of muscle mass is used at the same time. As a result, the body learns to efficiently use oxygen and deliver it to working muscles.

Photo: Remie Geoffroi

Over time, through regular skiing, the heart becomes stronger and pumps blood more efficiently by lowering the heart rate.

After a few weeks of ski training, people often find that their resting heart rate has dropped. Highly skilled Olympic skiers have a resting heart rate that ranges from 28 to 40 beats per minute.

Useful material: Resting pulse: how to measure and why you need to know this indicator

Due to the large number of muscles that actively work when a person skis, skiers have very high VO2 max. Thus, elite skiers have the highest recorded VO2max levels of any group of athletes.

Intense workouts

No matter how little time you have to train, it is always advisable to find an opportunity for one intense workout every 7-10 days, starting in the summer. It is important to maintain your ability to work at high intensity and still feel good throughout the year. This ability is very difficult to regain once you lose it. And the older you get, the harder it is. At the same time, intense training can take on a wide variety of forms. This does not have to be intervals on roller skis or jumping simulations with clearly defined periods of work and rest. This could easily be a 20-minute burst of intensity in the middle of an hour-long run or bike session. Or maybe you'd rather show record speeds on your front lawn. Personally, I love track training at the stadium, I feel that it gives me a lot. I manage to do a lot of short intervals in a short time, and by the end of the workout I feel quite tired. In addition, it is quite convenient, since the stadium is located next to my house.

The key to these workouts is to periodically push your heart and lungs into overdrive. By and large, it doesn’t matter how you achieve this, especially in the summer. Your cardiovascular system doesn't know what sport you play, but it knows what it's like to work hard.

What exercises are good for skiers?

Even though cross-country skiing itself provides a full-body strength workout, faster, more confident, and more competitive skiing still requires exercise in the gym and at home.

• Strong shoulders and triceps are essential for pushing off powerfully with ski poles. Incorporate some free weight shoulder and triceps exercises into your routine, focusing on high reps to build muscle endurance along with strength. Biceps curls, triceps push-ups, and bench press are ideal.
• Ski racing experts point out that much of the driving force comes from the abs and lower back, so these are worth working on as well. The best exercise for this is the plank, there are so many types of it that it will not be difficult to create an interesting session.
• You can strengthen your legs in the off-season by running and cycling on hills, as well as doing lunges, squats, leg presses and jumping exercises.
• For exercise equipment, we recommend using a rowing machine and a vertical ski machine, if available in the gym. You can also try an elliptical trainer or use a ski resistance band.

When should you start preparing for the ski season?

The sooner the better: regular strength training will help the skier maintain toned muscles . Moreover, you can perform exercises for skiers at home . “Strength training as a preparation must begin at least 2-3 months before the start of the season. Otherwise, you simply will not get tangible results and increases in strength indicators,” comments Anastasia Yurkova. “You can continue strength training during the season, that is, in parallel with ski training, but the program will need to be revised so that one type of load does not interfere with the other.”

But it’s not too late to start training in December: you will have time to strengthen your muscles before your first workouts on the street or slope. We asked Alexander Voronov to create and show us a set of strength exercises for skiers.

How to build a lesson

• Start your workout with a light warm-up. For example, this one .
• Select from the presented set of exercises the most relevant exercises for you and perform them consistently. Optimal regimen: 3-4 sets of 12-15 repetitions each.
• Finish the session with light stretching using this pattern .
• Do this program 2-3 times a week.

To perform the complex, you will need 2 dumbbells, a horizontal bar, an expander ring, a body bar or barbell, a step platform (or a small bench), a medicine ball, a fitball, a wall bars (or any other equipment that will help fix your feet).

How to train cross-country skiers

With the introduction of official short-distance cross-country skiing competitions into the program, many coaches and specialists took a different look at training methods in skiing. Using various methods and means of sports training in skiing, a coach can direct the training process to prepare either generalist skiers or specialist skiers. Generalist skiers start and win medals at both sprint and long distances, specialist skiers compete and become medal winners only at one distance (short or long). An analysis of the performances of athletes at the largest international competitions in cyclic sports (skating, rowing, skiing, endurance running, cycling, swimming) associated with the manifestation of endurance indicates that in the vast majority of cases, all-round athletes achieved outstanding success. The clearest example of such a performance is E. Hayden (USA), who won all distances (500, 1000, 1500, 5000, 10000m) in speed skating at the Olympic Games. It should be noted that foreign swimmers were especially successful in this matter (M. Spitz (USA), D. Schollander (USA), M. Phelps (USA), G. Hackett (Australia), J. Thorpe (Australia), etc. ), as well as runners from the Middle Mountains (N. Morseli (Algeria), S. Aoiuta (Morocco), H. Gebresilassie (Ethiopia), P. Tergat (Kenya), M. Kiptanui (Kenya), D. Komen (Kenya), K. Bekele (Ethiopia), I. El Guerrouj (Morocco), etc. A similar picture is typical for other cyclic endurance sports. In other words, today the tone in cyclic sports associated with the manifestation of endurance is set by all-round athletes. I would like to note right away , that in the preparation of all-round athletes the palm belongs to foreign specialists.(6) Due to the fact that the focus of training expresses the pattern according to which the nature of adaptive changes in the athlete’s body completely depends on the nature of the training loads, it is obvious that the methodology for training all-round athletes should differ from the methods of specialist athletes. This problem in cyclic sports did not arise today, but has existed for a long time, but domestic sports science avoids it, since there are not even basic scientific recommendations for coaches on this issue. The traditional training system (with its idea of ​​periodization) used by domestic coaches for more than three decades in cyclic sports provides mainly for the year, but especially in the so-called preparatory period in a separate training session, to develop one basic physical quality in the athlete (available in kind of speed or endurance or strength, etc.). (8). However, foreign specialists have long abandoned this training technology and develop all the leading physical qualities of an athlete in a separate lesson, both in the preparatory period and throughout the year. To confirm this fact, I will give several examples. The outstanding American scientist and swimming coach D. Councilman wrote back in the late 60s: “By combining various training methods in the program of one lesson, a swimmer can develop speed in one phase of training and endurance in another. The Indiana University training system is based on a combination of different methods applied in a single session." (1) Other. The famous English running coach D. Anderson writes: “I believe that speed, strength and endurance can be developed simultaneously, and this is why my program differs from the one used by many coaches. I don’t think that training needs to be divided into phases to separately improve each of these qualities.”(7). In other words, D. Councilman and D. Anderson simultaneously combine aerobic and anaerobic modes of training loads in a separate training session, as well as in a training day (with two training sessions), when one of them is mainly aerobic in nature, and the other is anaerobic. For this purpose, we will consider the mechanism of energy supply in cross-country skiing. In cross-country skiing, at most competitive distances, at least two energy mechanisms are actively functioning, and in some cases (for example, during distances of 300 m and shorter) all three energy supply mechanisms are active. (see Table 1.) Table 1. Mechanisms of energy supply Mechanism of energy supply Source: ATP Nature of ATP resynthesis Distance and speed Creatine phosphate Reserves of ATP and CR F in muscles Anaerobic 50-60m - maximum speed Glycolytic Breakdown of glucose and glycogen (accompanied by the accumulation of lactic acid and formation of oxygen debt) Anaerobic 300-500-800-1000m maximum speed Aerobic Oxidation of glucose (accumulation of lactic acid and formation of oxygen debt are absent) Aerobic 1500-2000-3000 - 5000m, 10km, 15km, 30km, 50km and more - moderate speed In competitions lasting up to 2 minutes (skiing at a distance of up to approximately 800m), the athlete’s work is predominantly anaerobic in nature. As the distance increases, the aerobic nature of muscle activity becomes more and more obvious. Although there are significant differences between running and swimming, “the development of training methods in running and swimming occurs in parallel, which is the result of their similarities and makes it possible to apply many common training principles in both sports,” says famous swimming coach D. Councilman. (1). A similar picture is observed in all cyclic sports associated with endurance. As is known, the changes that occur in the athlete’s body during training aimed at developing endurance are of a completely different nature than the changes that occur under the influence of training that improves speed qualities. During speed training in water, D. Councilman believes, “the athlete loads the muscles with intense strength work, to some extent similar to the activity of a person training to lift weights.” This position was experimentally tested by D. Councilman in the summer of 1974, when he was preparing a group of sprinters for the US Summer Championships. Their training program used distance, interval and repetition training methods, but completely lacked sprint training (swimming at full strength for 25 and 50m), sprint swimming was replaced by isokinetic strength exercises performed at high speed or almost with maximum weight. Having undergone such training, the athletes successfully performed at the summer national championship, taking 1st, 2nd and 7th places in the 100m freestyle and showing their best results - 51.1, respectively; 51, 7 and 52, 6. Having given this example, D. Councilman is not inclined to claim that this is the only correct method of training sprinters. But it has been tested in practice and can be well substantiated by the results of fundamental scientific research outlined below. A group of specialists led by Dr. K. Gordon conducted laboratory studies on experimental training of animals using dosed loads of various directions. It was found that the structural and functional elements of the muscle can be increased selectively depending on the focus of the exercises to develop endurance and strength. As is known, enzymes that make up part of the sarcoplasmic proteins of muscle fiber and are actively involved in the release of energy for muscle contraction determine the level of muscle endurance. At the same time, actomyosin, which is the basis of contractile proteins of muscle filaments, determines muscle strength. The researchers' working hypothesis suggested that during experimental training of animals, long “races” and “swims” should increase the content of sarcoplasmic proteins, while strength exercises with weights should increase the amount of contractile muscle protein. The experiment lasted several weeks and was structured as follows. Among animals (rats used) programmed to develop endurance, one group performed a running load, covering up to 5 miles daily on a treadmill; the other performed a load in the form of 30 minutes of continuous swimming. The animals, programmed to develop strength, had to climb a 40 cm high pole 50 times every day, lifting weights weighing 100 g. At the end of the experimental training, the quadriceps and gastrocnemius muscles of the animals were examined. It was found that in the muscles of “runners” and “swimmers” the content of sarcoplasmic protein increased, and the amount of contractile protein decreased. In the group of animals that trained with weights, the opposite picture was observed. The natural question is: how to interpret the results of the studies discussed above in relation to the training of cross-country skiers? If you train only for endurance (continuous exercise and interval training), the level of muscular endurance will increase, but muscle strength will likely decrease (this is indicated by a decrease in the content of the contractile protein actomyosin in the muscle tissue of experimental animals performing endurance work). Such changes in the body will negatively affect the skier’s speed when participating in competitions at sprint distances of 800 - 1600 m, or more correctly, at medium distances. At the same time, sprint training or weight training alone will improve muscle strength and speed qualities, but will negatively affect the development of the skier’s endurance and aerobic capabilities (this is indicated by a decrease in the content of energy-rich sarcoplasmic enzymes in muscle fibers). All this suggests that if a ski racer expects to perform well at distances of 50km, 30km, 15km, 10km, 5km, 3km, 1500m (and sometimes shorter distances), he should in a separate training session or training day (with two workouts a day) combine several different training methods. In other words, for this reason, ski racers need to train many body functions, aerobic and anaerobic at the same time. As already mentioned above, foreign swimming coaches have been working since the late 60s. in a separate training session they combine several training methods, i.e. In training swimmers, training loads of both aerobic and anaerobic nature are simultaneously used. To confirm this fact, I will give a sample of a typical training session for a swimmer, which D. Councilman recommends using in the middle of a six-month cycle (see Table 2.). (2). Table 2. Combined training program in the middle of a six-month swimmer training cycle. Training exercises Training method Pulse rate bpm Developed qualities (conditionally 100%) Endurance Speed ​​1. 800 yards - warm-up Distance 120 95 5 2. 8X200 yards, rest pauses for 20 seconds, then 8X200 yards rest pause for 10 seconds, then 4X200 yards, rest pauses 5 sec intervals Interval 140-180 80 20 3. 500 yards with kicks Remote 140 90 10 4. 5X100 yards with kicks, 15 sec rest intervals Interval 135-175 80 20 5. 500 yards with arms Remote 140 90 10 6. 10X50 yards using arm movements, rest pauses of 10 seconds Interval (hypoxic breathing is used) 135-175 80 20 7. 5X150 yards, rest pauses of 3 minutes Repeated 95-180 50 50 8. 8X25 yards sprint sprint 85-160 10 90 Note. The main focus of the training session is the development of endurance, however, compared to the session at the beginning of the six-month training cycle in this training program, the proportion of exercises to increase swimming speed increases noticeably. The total volume of sailing is 7500 yards. Four training methods are used in the classes. As can be seen from table. 2, in one training session the swimmer improves both aerobic and anaerobic energy supply mechanisms. D. Councilman believes that in order for swimmers to perform successfully at all competitive distances, they need speed, strength, and endurance. In other words, they have to improve all three energy supply mechanisms, albeit to a certain level, since the body is not able to adapt as much as possible to both aerobic and anaerobic modes of operation at the same time. Consequently, the swimmer and the coach themselves must determine which aspects of the athlete’s body’s functional capabilities should be focused on improving. The same picture is observed among ski racers. However, domestic experts and coaches in skiing adhere to outdated training technology: they recommend that in a separate training session, mainly develop or maintain only aerobic or only anaerobic functions of a skier-racer. As confirmation, I will cite training microcycles (during the competitive period), which are recommended by well-known skiing experts I. Ogoltsov, V. Evstratov, G. Chukardin, B. Sergeev and others. I present the training plan that I. Ogoltsov recommends during the competitive period. (5) January 2. Even ski training on very rough terrain - 25 km. Running – 3 km. Flexibility exercises – 5 min. January 3. Even training on very rough terrain - 25 km. Running with short accelerations – 3 km. General developmental exercises – 7 min. 4 January. Variable training on very rough terrain (medium to hard). Short accelerations at the end of climbs – 25 km. Running (easy) – 2 km. General developmental exercises – 3 min. 5 January. Even training on moderately rough terrain (medium) – 20 km. General developmental exercises – 5 min. 6th January. Rest. Jan. 7. Variable training on very rough terrain (in some places) - 30 km. Running – 3 km. General developmental exercises – 5 min. January 8. Variable training on moderately rough terrain - 25 km. Running – 3 km. Exercises – 10 min. Contents of the weekly cycle for the competitive period (January), which is recommended by the authors of the textbook “Skiing” (4). 1st day (Tuesday). Lesson duration – 2 hours. The goal is to develop special endurance. Training means: 1) variable training on a circuit with a length of 2 - 3 km: passing laps alternately with average, near-competitive and competitive intensity (10 - 12 km in total); 2) running without skis (up to 1 km), general developmental exercises – 10 minutes. Day 2 (Wednesday). Lesson duration: 3 hours. The task is to maintain the level of general and special endurance. Training means: 1) variable training: passing segments of 1 - 2 km alternately with average and near-competitive intensity (18 - 20 km in total); 2) running without skis (1 km), general development exercises – 10 min. 3rd day (Friday). Lesson duration – 2 hours. Objectives – development of special endurance, improvement of technical and tactical skills. Training means: 1) interval or repeated training on terrain similar to the terrain in the competition area, on circles with a length of 1 - 2 km. Total volume – 8 – 12 km; 2) running without skis (1 km), general development exercises - 10 min. 4th day (Sunday). Duration of the lesson – 2 – 3 hours. The task is to test special endurance in conditions of competitive activity. Training means: 1) warm-up; 2) race at a distance of 10 km. And although the authors do not always indicate the name of training methods or training modes (aerobic and anaerobic), it will not be difficult for specialists to determine them in the given microcycles. In one training session, the authors recommend using mainly one training method or only aerobic modes of training loads or only anaerobic ones. And as is known, it is the adaptation of the body, manifested in its response to a repeatedly applied stimulus, that plays a leading role in the development of motor qualities. Having adapted to a certain stimulus, to a certain muscular work, the skier-racer’s body subsequently responds to this stimulus with a strictly defined reaction, i.e., further development of the necessary motor quality does not occur. In other words, the more monotonous the training ski load, the more monotonous it is, the more often it is used, the faster the body gets used to it and the less the effect in the development of the athlete’s functional systems. All this suggests that, from the point of view of modern scientific knowledge, the scheme for constructing a separate training session in the given microcycles is irrational. Developing the topic, I will say that when skiers simultaneously use training loads in a separate training session aimed at improving or maintaining aerobic or anaerobic energy supply, such a session is nothing more than multidirectional (integral) training. Its essence lies in the fact that in one case it can be aerobic, and in another anaerobic. It mainly depends on which components of the training load prevail in this training - aerobic or anaerobic. Here, for example, what an integrated aerobic skier of the skier - station wagon. Warming 15 - 20 min. Acceleration 150m x3. Training work: 1. 5 x 1min. (Classic style, in 1/2 forces rest to pulse mode 130 - 140 beats/min, the last time as much as possible for the result. Rest 6 - 7 min. 2. 10000m (style is free, in pulse mode 160 - 170 beats/min. . Rest to the pulse regime 130- 140 beats./Min. 3. 5 x 1min. (Style is free, 1/2 forces, rest up to 140- 150 beats/min. Hitch 2-3 km. And here is an example of integrated anaerobic training The character of the skier is a universal. Warm -up 15 - 20min. Acceleration of 200m x3. Training work: 1. 5 x 1 min. (Free style, 3/4 forces, rest to pulse mode 120 - 130 beats/min, last time as much as possible Result. Rest 6 - 7 min. 2. 10000m (classic style, pulse mode 160-170 inadpers/min. Rest to the pulse mode 100 - 110 beats/min. 3. 1min. 40 nets (skiing, free style of free ) maximally on the result. 4. The hitch is 2-3 km. Thus, it can be said that individual integral training consist of aerobic and anaerobic ski loads, but the exact boundary, meanwhile, which is directed (aerobic) this lesson mainly depends on interpretation of the coach. It should be noted that integral training helps to increase the share of specific load in skiers in a weekly, monthly cycles. Apply integral training in a weekly cycle should be from 2 to 3 times or more times. They will only have the greatest training effect when they are built according to certain rules. For example, after a warm -up, it is impossible to put the short segment (400 or 600m) first with the task to run it as much as possible to the result. This will lead to the fact that the skiers form a very large oxygen duty, but they still have to perform another load, which can lead to a strong overstrain. It will be more correct if the coach in this case offers skiers to run these segments at the very end of the integral training, that is, in the latter version they will receive much more time to recover after anaerobic work compared to the first. In addition, skiers specializing in classical and free style constantly solve the same problem - to ski to them at the same classic training, on the other free. In my opinion, a week or monthly plan of their preparation should provide in principle an equal distribution of training time on these two styles. But in every training lesson, one should not strive for such equality. At least at least one training per week should be allocated to the style that the coach or skier is now considered at this time is now weaker at this time. And more about the training methodology. As you know, the sporting result in ski races consists of the work of the legs and arms. But you can get a sports result due to only the legs or at the expense of work only hands. This method can be called separate. In other words, using a separate method of training, the coach can only direct it to the development or maintenance of the lower body (i.e., the legs) or to the development or maintenance of the upper body (i.e., hands). By the way, separate workouts are successfully used in their preparation by bodybuilders. (3). Having divided the body of about two equal halves (legs and arms), you can work out your legs on Monday, Wednesday, Friday, and hands on Tuesday and Saturday. This approach to training can be used both in the summer months and in winter. As it is easy to understand, such options coaches and skiers-riders can create almost countless. Summing up, the discussion article must say: I admit that such an approach to training athletes in skiing in some of the colleagues - specialists will seem controversial. Well, I will only be glad to listen to any reasonable opinion, if only it brought us closer to the truth. Anatoly Yakimov, Candidate of Pedagogical Sciences, Associate Professor of the Department of Athletics of the Moscow State Academy of Physical Culture Source: Skisport.ru

Let's start with planning

Define your goals

Be realistic about the amount of time and energy you will be able to devote to your fitness goals. Once you make a training plan, try to stick to it, but don't be too fanatical about it. Sometimes you will miss workouts - this is normal, and there is no need to try to make up for every missed workout.

Plan based on key race dates

Mark the dates of your main starts on the calendar and create a rough schedule of training periods counting down from these dates. When planning training periods, take into account your personal plans, such as possible workload, vacation, etc.