STRENGTH TRAINING FOR WINTER SPORTS

Report: Mike Heatlie
Strength training is an integral component for athletic performance and its inclusion in programming design for winter sports requires an awareness of many factors.

Factors in programme design

1.Too many strength-training programmes are influenced and designed from hypertrophy programmes using fixed weight machines and isolation exercises. The limitation to this mode of training is that they typically isolate muscle groups through one joint and one plane of motion. 6 The key in designing a strength-
training programme is to mimic movement patterns which the individual will adopt in their choice of sport. The emphasis therefore should be on Olympic-style exercises such as power cleans and snatches, back and front squats, deadlifts, lunges, and push press.

2.These exercises recruit high-threshold motor units, increase the motor unit firing rate, and increase excitation from the central
nervous system through complex manoeuvres using more than one joint

3. A greater energy expenditure is achieved which contributes directly to changes in body composition. Machine and isolation exercises should only be adopted for the novice who has no experience in physical conditioning at all and would obviously struggle to perform more technical movements.

Leg extensions and leg presses will develop strength, but they are limited in their transfer to winter sports. Free weight exercises require balance, especially when using unstable surfaces, and they also accommodate for various ranges of motion. For skiing, squats and deadlifts are challenging but appropriate strength exercises as they mimic an essential movement pattern. Travelling lunges would be an appropriate exercise selection for a cross-country skier as again the movement pattern is similar.

Unstable surfaces

Unstable surfaces should be incorporated into a strength-training programme for winter sports as the surface used is predominantly snow and ice. It would be appropriate to include exercises which use wobble boards, Bosu and stability balls, and balancing discs in order to increase proprioception prior to performance. Skiing involves high-frequency muscular contractions within restricted ranges of motion; therefore squatting in a skiing posture,
adopting short ranges of movements on a wobble board, is a highly advantageous exercise. During the strength-training phase, however, their inclusion should be selected at the end of the strength-training routine so the greatest energy levels can used for lifts such as cleans and snatches. As snowboarding is an asymmetrical activity, equipment such as wobble boards and balancing discs are excellent for mimicking the correct snowboarding movement pattern, thus increasing proprioception, balance and core stability.

Single-leg training

Skiing requires rates of force production generated by a single leg. This is sometimes overlooked during strength-training programmes but it is an integral component of conditioning and injury prevention due to the forces applied to the knee and angle joints. Exercises to maximise strength during single-leg training should include single-leg dumbbell squats and, even more specifically, single-leg dumbbell squats using a wobble board where the foot
is inverted, which is a common position for skiers. Loads used for these exercises should be low as the intensity of the exercise itself is fairly high.

As skiers also work laterally, using lateral hops or slide boards can be very useful, especially while implementing rubber tubing for resistance. Again the activity here is single-leg training, which is vital for specificity.

 Maximising strength training through goal-setting

Regardless as to whether one is a novice, recreational sports performer, or a professional, it should be determined what is to be achieved from strength training and the reasons behind implementing a strength-training programme. Simply exercising in the gym without any thought to what should be achieved severely limits potential gains in strength and power, and inhibits the strength transfer to the sports activity. It can also heighten the risk of injury.Todd and McGuigan (2001) state a five-stage goal-setting framework for strength training:

Stage 1: Determine the purpose of strength training

Is the goal of strength training to enhance performance, prevent or rehabilitate injury, or improve athleticism?

Stage 2: Determine the specific strength gains required

What type of strength is required to achieve the stated goal; maximal strength, power or endurance? What specific groups of muscles should be targeted specifically?

Stage 3: Plan how those strength gains will be achieved

What is your time allocation; four, six, eight weeks? What is your exercise selection, how many sets, reps, periods of rest, intensity, frequency? How will the strength-training programme be integrated with sports specific training?

Stage 4: Implement the plan

Self-responsibility should be emphasised. It is up to the individual to take action and commit themselves to the programme.

Stage 5: Regularly review the progress of the programme

All training programmes require review and subsequent adjustments. The continuous refinement can build confidence, increase motivation and enthusiasm.

FamiliarisationIt is imperative for the novice or recreational sports user to implement a one-week familiarisation period with a high emphasis on technique analysis and biomechanics. If faulty technique and posture is learned and adopted early in a strength-training programme then this can increase the risk of injury both acutely and chronically. A qualified strength coach should assess lifting techniques prior to the implementation of the programme.
For the sports enthusiast who has experience in strength training, familiarisation is also necessary but it may take only one session to refine deficiencies in technique.

Training variables

Taking into consideration the five-stage goal-setting framework by Todd and McGuigan, if the goal of the individual is to enhance performance and prevent injury, and additionally to increase strength and subsequently power and endurance, it then needs to be determined how this is to be achieved. The amount of total time dedicated to a strength-training programme depends entirely on what level the individual is performing. A professional skier will require 8-12 weeks of strength training, with a programme transition of strength, power and endurance. The novice may dedicate only a few weeks to a training programme which is sufficient given their level of performance is fundamental and no competition is required. For the first few weeks, the emphasis should be on core, trunk and lower body strengthening, with a moderate emphasis on the upper body. Sessions should be performed three times weekly focusing on three sets of 6-8 repetitions. Figure 1 gives an example of exercises which would maximise strength and power gains.

Figure 1: Training exercises for strength gains for
winter sports

Included in these sessions should be several core stability and abdominal exercises, but it should be stressed that there is a great deal of core and abdominal work involved in many of the exercises in Figure 1. Examples of good core stability and abdominal exercises include: rotational exercises with bands or cables, dumbbell rotational push-ups, medicine ball throws, Russian twists with ball and Swiss ball reverse crunches.

After the initial few weeks of strength training, the emphasis should shift from strength to power and endurance, increasing the number of repetitions and decreasing the load. Exercises should be performed explosively with a shorter rest period between sets. More sport-specific exercises should be included into the training programme, depending on the requirements of the sport. Exercises using unstable surfaces and plyometric drills should be included.

Conclusion

It is evident that strength-training programmes for any sport require expertise in knowledge of sport-specific movement patterns, exercise selection, and appropriate programming. The key in strength training is the transfer to sports performance and unless the variables affecting the transfer are addressed,then any gains from strength training may be limited.

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Mike Heatlie is one of the UK’s leading personal trainers. He holds a Masters degree in Medicine and Science in Sport andExercise and a 1st class honours degree in Exercise Science.

Mike Heatlie MSc is one of the leading Personal Trainers worldwide. Mike holds a Masters Degree in Medicine & Science in Sport & Exercise and a 1st Class Honors Degree in Sport & Exercise Science. He has a ten year Personal Training relationship with US singer Gwen Stefani, and is the author of the epic ebook 'Lose 10 Years, 10 Pounds, in 5 Weeks!'

www.mikeheatlie.com
www.lose10poundsin5weeks.com

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