Current Training Phase (Winter 2024)

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Maximal Strength Phase 

Many of us just transitioned from our summer phase of training, running, hiking, cycling, etc. Our primary goal for the current training block is to create maximal strength which will develop more lean body mass aka muscle (2). Stronger muscle fibers decreases the likelihood of tearing and your force output will increase for activities like skiing or snowboarding (3,7). 

Last year, Steve wrote about the connection between stronger muscles and stronger vascular circulation. A little anatomy and physiology refresher, veins do not have the mechanism to contract and push blood flow like arteries and arterial circulation. Veins and vascular blood flow are controlled by the muscle, so a stronger muscle elicits a stronger blood flow back to the heart (8,9). When we have more lean body mass and more strength, we can train at a high intensity for a longer period (9).  

All this is to say that lean body mass, muscle strength, and force of muscle production will increase performance in all athletic movements. This is especially applicable as we all start our winter activities. You will be able to apply more force, with more endurance and at a higher level (2,5). For example: running and maintaining a higher speed for a longer period of time.  

Research for Skiing 
  • Increased strength in squats or trap bar deadlift can increase performance and endurance in alpine skiing, and elite level cross country skiers (3,4). 
  • 8-12 weeks of Strength training will increase bone density (9). 
  • Strength training has been shown to decrease cardiovascular events such as heart attack and stroke due to the stronger muscles creating a stronger vascular blood flow (8,9). 
Keys Point for Current Phase of Training 
  • Max Strength (Mid December) 
  • Unilateral power output (i.e. sgl leg jumps) 
  • Joint stability and stiffness 
  • Increase in range of motion throughout the body (helping with mobility and flexibility) 
  • Working through different planes of motion (sagittal plane, frontal plane, transverse plane) 
Periodization Progression Principal  
  • Basic linear block 
  • Tier system  
  • Contrast or French contrast (use of post activation potentiation) 
  • Triphasic (concentric, eccentric, Isometric) 
Resources

1-Oue, A., Saito, M., & Iimura, Y. (2019). Effect of short‐term endurance training on venous compliance in the calf and forearm differs between continuous and interval exercise in humans. Physiological reports, 7(17), e14211. 

2-Losnegard, T., Mikkelsen, K., Rønnestad, B. R., Hallén, J., Rud, B., & Raastad, T. (2011). The effect of heavy strength training on muscle mass and physical performance in elite cross country skiers. Scandinavian journal of medicine & science in sports, 21(3), 389-401. 

3-Hoff, J., Helgerud, J., & Wisloeff, U. L. R. I. K. (1999). Maximal strength training improves work economy in trained female cross-country skiers. Medicine and science in sports and exercise, 31, 870-877. 

4-Stöggl, T., & Holmberg, H. C. (2022). A systematic review of the effects of strength and power training on performance in cross-country skiers. Journal of Sports Science & Medicine, 21(4), 555. 

5-Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44, 845-865. 

6-Hughes, D. C., Ellefsen, S., & Baar, K. (2018). Adaptations to endurance and strength training. Cold Spring Harbor perspectives in medicine, 8(6), a029769. 

7- McGuigan, M. R., Wright, G. A., & Fleck, S. J. (2012). Strength training for athletes: does it really help sports performance?. International journal of sports physiology and performance, 7(1), 2-5. 

8- Yang, J., Christophi, C. A., Farioli, A., Baur, D. M., Moffatt, S., Zollinger, T. W., & Kales, S. N. (2019). Association between push-up exercise capacity and future cardiovascular events among active adult men. JAMA network open, 2(2), e188341-e188341. 

9- Carbone, S., Kirkman, D. L., Garten, R. S., Rodriguez-Miguelez, P., Artero, E. G., Lee, D. C., & Lavie, C. J. (2020). Muscular strength and cardiovascular disease: an updated state-of-the-art narrative review. Journal of Cardiopulmonary Rehabilitation and Prevention, 40(5), 302-309.