Stöten Magazine

Strength training for cross-country skiers

What's better than a freshly prepared track, a few degrees below zero and gliding around with a great buzz on your cross-country skis? - Doing it when you're in top shape. To help you reach your absolute top form, here's an article on strength training for cross-country skiers!

How to organise your strength training

If the right skiing technique is the most important thing for success in cross-country skiing, strength training is the second most important. Training the right muscle groups will make you faster, more enduring and better at skiing.

To get the most out of your strength training, you need to organise your sessions correctly. Below are some tips on how to organise your strength training for cross-country skiing:

Exercise all year round - Even if the ski season only lasts six months, it's important to spend time at the gym all year round. Try to get at least two sessions in every week. This will help you build and keep your muscles strong.
Organise your training session - Training with the right technique, focusing on relevant muscle groups, working hard but also allowing time for recovery is the most important thing when organising your workouts.
Relevant muscle groups - It is obviously very important that you focus on getting strong in the muscles that you use on the track. You can therefore think about the movements you do on the cross-country skis and then translate them to the gym. Abdomen, back, legs and arms are important muscle groups that you want to get strong in.
Strengthen the movement - What is even more important than being strong in the right muscles, is that you are strong in the relevant muscle movement. Take stacking as an example, then it is above all the arms (triceps) and the torso (the load) that need to be strong. The more your workouts resemble your cross-country skiing, the stronger you will be on the cross-country track.

Strength training for cross-country skiers

When it comes to strength training for cross-country skiers, it's often about building up your maximum strength, endurance and stability. Below we give some examples of exercises that will help you train just that by focusing on the right muscle groups in the right way:

Deadlift - Stand hip-width in front of the barbell and bend forwards to grip it. Tighten your trunk muscles so that you don't sway during the movement. Lift the barbell until you are standing straight up with your arms hanging straight down towards the floor. Set the bar down by gently bending your hip and releasing it in a controlled manner. This exercise helps to strengthen all the muscles in your body.
Outcome steps with weight - Based on a classic lunge, but using dumbbells, while stepping forwards, lift your opposite arm straight out from your body. This exercise will help you become strong in the diagonal movement and improve your ability to synchronise your upper and lower body.
Tricep press with balance - Stand on one leg and lift one foot behind your back. Wrap a rubber band around your foot and hold the other end of the band with one or two hands behind your head. Press your hands straight up and hold on the way down. This is a perfect exercise to improve your balance and arm strength!
The folding knife - Lie on your back and tilt your upper and lower body up at the same time. Your hands and feet should meet just above your torso. Try to keep your legs and arms as straight as possible. This exercise will help you to strengthen your core - which is important when stacking.

In conclusion

There you have it - strength training for cross-country skiers! Remember, you can always check out our store where we share more tips and tricks on all things skiing. Good luck with your strength training and see you on the slopes!