What does your strength training plan consist of?

Question

Jessie Diggins · Answer

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.

Matt Whitcomb · Answer

Hi Brett, we're currently in a World Championships taper and peaking camp in Obertiliak, Austria. Your question is what sort of exercises are involved in our strength plan? Here they are. During a taper and a peaking camp we will generally have exercises that are more power based. They're quick, the workouts are nice and succinct, but as Gus is doing here we will always continue with core. Alright, you'll see Julia here in the foreground doing your typical back extensions on the mat, 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 glutes. Here's a typical one for us on the pull-up bar, Julia touching her toes to her hands. We'll 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 workout here with plank position bounces. She'll do these for about five minutes. I hope some of these exercises were helpful for you.

Julia Kern · Answer

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.

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"What does your strength training plan consist of?"