What does your strength training plan consist of?
My strength training plan is written by Shawna Schiller, an incredible coach and high performance director for the US ski team. It involves a warm-up, dynamic movements, isometric holds, quarter squats, one leg exercises, fast pull-ups, med ball slams, core work, and using TRX and bands for resistance. All of these exercises are designed to improve my joint health, tendon strength, balance, hip strength, core stability, upper body strength, and overall full body engagement. Transcript: "So, my strength training plan is written by to Shawna Schiller. She's amazing. She's an Incredible strength coach and high performance director for the US ski team. So we actually go in phases. So in the spring were building up and trying to make sure that I have all the strength that I need. Then we try to get the muscles. I have incredibly strong and right now we're trying to make them really Snappy and fast. I think that's sort of a high level overview of it, but um, so I warm up for about 30 minutes, it's either a spin bike or run. And then we do a little Dynamic warm-up. We make sure we hit my postural muscles, so a lot of band pulls that activate the muscles in between my shoulder blades to help pull my shoulders back and down. So I don't end up like this from all the cross-country skiing. I want my I want my muscles to be strong so my back can be straight and have good posture. So that's a little bit of the life strength that we do at the start. And then I have a lot of jumps that I I do right now and then we get into some heavier lifting. So right now I'm doing some isometric holds its really working on improving my tendon strength and overall joint health. As well. As then I'm doing some quarter squats. I also do a lot of things that are on one leg to work on balance and hip strength and core stability. I have some really fast pull-ups and Med ball slams for kind of that Snappy. Upper body strength, especially because cross-country skiers need a lot of that lot strength because we do so much of that pulling motion. And then I have a lot of core and a lot of it's very full body courts. Not just sitting on a mat doing sit-ups or crunches but it might be using a TRX. And so my whole body has to be engaged a lot of plank work. We might use bands for resistance and a lot of things where you're putting your body in a position where it needs to work to be. Well, as well."
Jessie Diggins
US Olympic XC Skier๐ฅ๐ฅ๐ฅ
So, my strength training plan is written by to Shawna Schiller. She's amazing. She's an Incredible strength coach and high performance director for the US ski team. So we actually go in phases. So in the spring were building up and trying to make sure that I have all the strength that I need. Then we try to get the muscles. I have incredibly strong and right now we're trying to make them really Snappy and fast. I think that's sort of a high level overview of it, but um, so I warm up for about 30 minutes, it's either a spin bike or run. And then we do a little Dynamic warm-up. We make sure we hit my postural muscles, so a lot of band pulls that activate the muscles in between my shoulder blades to help pull my shoulders back and down. So I don't end up like this from all the cross-country skiing. I want my I want my muscles to be strong so my back can be straight and have good posture. So that's a little bit of the life strength that we do at the start. And then I have a lot of jumps that I I do right now and then we get into some heavier lifting. So right now I'm doing some isometric holds its really working on improving my tendon strength and overall joint health. As well. As then I'm doing some quarter squats. I also do a lot of things that are on one leg to work on balance and hip strength and core stability. I have some really fast pull-ups and Med ball slams for kind of that Snappy. Upper body strength, especially because cross-country skiers need a lot of that lot strength because we do so much of that pulling motion. And then I have a lot of core and a lot of it's very full body courts. Not just sitting on a mat doing sit-ups or crunches but it might be using a TRX. And so my whole body has to be engaged a lot of plank work. We might use bands for resistance and a lot of things where you're putting your body in a position where it needs to work to be. Well, as well.
Julia Kern
๐บ๐ธ Olympic XC Skier
I just actually finished up a strength workouts, this is a great question. What does your strength training plan consists of for me? A lot of it is injury, prevention, and strength is something that comes more easily to me. So I focus more on core Plyometrics and a lot of posterior chain strengthening so glutes. Hamstring back very quad dominant and very strong in my quads. So I try to balance that out. So for me, the last two years has been mostly, I love doing piyo. Those two. It's just so fun jumping around, but we build it up throughout the year. So first, it's fundamental strength and then we build into Plyometrics and explosivity power like Med ball, slams and Broad jumps, and Ace gifts and stuff like that. And then yeah, do a little bit of upper body power, some lower body strength. A lot of Yogi holds that's been my go-to in Turkish get-ups. And then a lot, of course, over nice and strong come re-season. And I continued that to in the winter, just out of much. Each lower level more body, weight maintenance during plan.
Matt Whitcomb
๐บ๐ธ Head Coach - XC Ski Team
Hi Brett, we're currently in a world championships taper and peaking camp in Hobart iliac Austria. Your question is, what sort of exercises are involved in our strength plan. Here they are during a taper and a peking camp. We will generally have exercises that are more power based their quick. The workouts are nice and succinct, but as Gus is doing here, we will always continue with core, okay? We'll look at all right, you'll see Julie here in the foreground, doing your typical Go back extensions on the map but we try and make a lot of these exercises more complex. By In This example, adding a band and some shoulders to it. Another example of making an exercise more complex cable, pulls on one side, but also throwing a band over the knees to work the glute. Here's a typical one for us on the pull-up bar. Julia touching her toes to her hands will also do things like windshield wipers stair. Steppers while hanging Here's another great core exercises, Kevin using the slide outs, you can see his feet are on a slippery surface and he is just sawing back and forth. Julia seen here, doing a great job. Keeping her body in a straight line doing side planks with a band Scotty here, doing some maintenance working on shoulder strength and Mobility. Not all exercises are glorious Olympic lifts though. We do a lot of those too. And we will also kick it old school with bench press, in this case, not using a bar, so it creates a little bit of instability. Here is Gus. Here's Kevin demonstrating. Another example of ways in which we can use the TRX to hit the core Julia wraps up. Her work out here with plank position bounces. She'll do these for about five minutes. I hope some of these exercises were helpful for