Strength training for cross-country skiing
For performance and prevention of injuries


what is cross-country skiing
•winter sport.
• equipment
•For everyone
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Strength, why and principles
•Increase the strength
•Increase energy usage
•Reduce the time for energy generation
•4 principles.
•Muscles specification.
•Muscle length
• the speed curve
•plyometric muscle power
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Exercises recommendation for improved performance
•Standing medical Ball throw
•Pull-over on elevated bench
•Chin ups
•Staking with cable.
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Prevention of damage
•not many injuries,
•Difference between pro and amateurs.
•Full body work out all year.
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Full work out plan
•For athletes focus on upper body for strength
•For everyone else full body strength.

Sources
•Rolf Bryhn (29. november 2019) langrenn.
https://kildekompasset.no/en/references/journal-article-with-1-author/
•Simen Aaland (08.12.2015) Styrketrening for langrennsløpere: Del 1 – Hvilke effekter.
https://www.langrenn.com/external/styrketrening-for-langrennslopere-del-1-hvilke-effekter/
•Simen Aaland (08.12.2015) Beste styrkeøvelser for å bli bedre langrennsløper
https://www.langrenn.com/external/beste-styrkeovelser-for-a-bli-bedre-langrennsloper/
•Luna Elisabeth Søgaard (last sen 14.05.2024) Hvordan forebygge langrennsrelaterte skader
https://birkebeiner.no/no/nyheter/hvordan-forebygge-langrennsrelaterte-skader
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