| Nakkertok Training Info - Strength |
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Strength: an absolutely essential component
Developing strength is a very important part of preparing for next ski season. Not only does 66% of all force for skiing come from the upper body, but developing and maintaining muscle strength will help prevent injuries (really), both from an accident and from chronic problems: back, shoulders, knees etc. It is also necessary to have appropriate strength to develop good technique and good technique makes skiing faster and easier.
Everybody needs to do strength training in addition to what we do at practice. But it isn't difficult to do.
There are several types of strength training:
General Strength: This builds the strength of muscles evenly (we hope). It includes the muscles that are used in skiing but also the paired muscles (like the biceps) as well as supporting muscles necessary for proper technique. Maintaining general strength throughout the year will help prevent injuries.
Ski Specific Strength: This builds the muscles necessary specifically for skiing. Things like double poling or lunge exercises or some of the hill work. As one progresses what may have been specific strength becomes aerobic exercise (double poling is hard at the start, after a couple years it takes a big hill to count it as strength)
Plyometrics: Explosive exercises that help build the snap for skiing as well as maintain balance under difficult conditions (like when you are falling). This is usually included in specific strength.
What you need:
It doesn't take much. Dumbells and a piece of rubber "Theraband" will get you started. It is important to get a good set of weights. Those barbell - dumbell sets with changeable weights everyone has in the basement are downright scary if you use them much. For someone starting out you can get a set of plastic covered weights in 2lb, 5lb and 8lb size complete with a cute stand at Canadian Tire (and other places) and they don't cost much. This is a good place to start. You can also get fixed weight dumbells at Fitness Depot on Industrial or Fitness Warehouse on Merivale for about 50 cents per pound. Both also sell several types of elastic exercise bands.
PS You don't need to worry about looking lumpy and muscle bound. Think of Becky. She is probably stronger than most men in the weight room. It is just a different kind of strength.
