🇺🇸 Olympic XC Skier - '76, '80, '84
Strength training in Endurance, Sports is always a debated topic, but the research is pretty clear, strength training, particularly for cross country skiing, but all Endurance Sports is very important and there's a couple of really important reasons for that one. Is it increases the ability of the muscles to produce power, it improves our economy or the efficiency of movement and it improves, a sustainable velocity of our race Pace, whether Racing, you know 5 km races or 50 km race has the how string training is really really important. We need to progress of Lee build towards being able to do maximum lifts of 8 to 12 reps or less. So that's very heavy. Loads focused on primary movers or Big. Big muscle groups. We like a lot of workouts like deadlifts squats. I would call them half squats, not going to full full depth overhead presses variations of rowing exercises are really effective for building strength recently in. Probably the last four or five years, we've done a lot of testing and development for a BFF. Be strong, bfr training, it's called Blood Flow Restriction. We're really liking that for endurance athletes because we can strength train, more often, three or four times a week with very low loads and get the same training effect as if we'd done heavy lifting. But without the obvious stress and muscle damage that a heavy lifting session would would would cause so, take a look at those things. It's it's really we important.