Assessing Fitness. Section 3. Strength

Transcription

1 Section 3 Strength

2 Strength Highly recommended Web Site: brianmac.co.uk The common definition of strength is: the ability to exert a force against a resistance. The greater the force you can exert, the greater your strength. Many sportsmen require good basic strength, and ski racers are certainly no exception. Strength itself comes into play when the 'g' forces exerted in turning at speed need to be controlled. If you are not strong enough you will not be able to hold the turn and side slipping will begin. Strength also underlies power, which can be defined as strength and speed combined. Clearly, a ski racer needs great strength in the legs - ski racing is very much a leg-based activity. However, perhaps an equal need for strength is in the abdominal muscles which have to maintain the skier s posture under great duress (this core stability is very important in all sports). Upper body strength can be useful in the start gate. In short, we should be aiming to build up good all round strength. It is necessary here to bring in some discussion of the types of muscle contraction. There are two basic types of contraction. isometric contractions - the muscle does not change in length and there is no movement e.g. downhill tuck. isotonic contractions - the muscle changes length and there is movement. - concentric isotonic - the muscle shortens under tension. This occurs when you push against the edge of your ski to unweight or change edges. - eccentric isotonic - the muscle lengthens under tension. This occurs when you absorb the force of a high speed turn - the sinking action. The best way to reinforce the difference in concentric and eccentric work is to think of a biceps curl where you lift a bar from in front of you with your hands facing upwards. When you lift the bar your biceps is shortening - concentric. When you lower the bar slowly your biceps is contracting but is lengthening - eccentric. It is important in strength work that you are aware of the need for both types of movement. Typically, when exercising, you should not lift and then let drop. Try to work on a 2-up 3-down rhythm. In other words count to two for the push up (concentric) and three for the lowering down (eccentric). Some isometric exercises are included but these should make up a small part of your programme How do we get strong? A muscle will only strengthen when it is worked beyond its normal operation - it is overloaded. (See above). There are different types of strength: Maximum strength -the greatest force that is possible in a single maximum contraction. Turning at high speed requires great strength to control the g forces created. Elastic strength - the ability to overcome a resistance with a fast contraction. The slalom/gs skier in particular needs this quality. Strength endurance - the ability to express force many times over. All ski racers need to develop this aspect of strength - adult downhills last 2 minutes and technical events have 60+ gates per run! For novices in strength training the discussion of which type of strength to improve is rather academic. You should begin by building up general strength so that you have enough base strength when you do need to specialise. Even then, you will be fine if you concentrate on one

3 aspect. Do not feel you have to cover all three - that can come later. The more experienced of you may wish to include some work on each type. How do we develop each type of strength? It would be too confusing here to describe all of the training systems listed below. To learn more I recommend brianmac.co.uk. Maximum strength can be developed with: Weight training (p 3) Elastic strength can be developed with: Conditioning exercises (p 11) Complex training sessions (brianmac.co.uk) Medicine ball exercises (brianmac.co.uk) Plyometric exercises (p 15 and Section 12) Weight training (p 3) Strength endurance can be developed with : Circuit training (see brianmac.co.uk) Dumbbell exercises (p 10) Weight training (p 3)

4 Section 3a Strength Weight Training

5 Weight Training A good method of training for all types of strength. One of the most popular ways of training strength is to use the weights machines that are found in many gyms. These machines will certainly be very useful to you for some years and they can be used with much less supervision than other methods of weight training. They are not always available, however and as you progress you will probably want to move on to free weights - the barbells and dumbbells which weight lifters use. The advantage of these is that the movements created are much more realistic. When you lift the bar, you also have to balance it and stop it moving forwards or backwards or sideways. Weight machines do this for you. It is also very possible to use your own body weight to improve strength particularly in the early days of your training. There is a school of thought that believes that weight training is not good for young athletes. This view is no longer widely held but if you are concerned there are many exercises that can be done to build strength before there is any need to employ specialist equipment. If you have any doubts as to whether you should be undertaking weight training, do not hesitate to contact your coach. Whichever type of exercise you are doing, there are certain principles to bear in mind. Even when you are lifting heavy weights you must make sure that you breathe regularly. Breathe out when you lift and breathe in when you return the weight to the starting position. The returning of the weight is just as important as the lifting of it. Many of the important movements in skiing are similar to the returning of the weight. For most exercises, you should try to use the full range of movement from the most contracted you can manage to the full extension. Do not carry out strength training on the same muscles two successive days. The strength is gained while you rest! hours is required for full recovery. If you train every day then you never get that rest and strength gains are actually lower. Strengthening muscles can reduce the mobility available in the joint concerned. You should always follow strength training with some light stretching of the joints you have been using. One lift is known as a rep. A group of reps done together is known as a set. At the end of each exercise an empty set should be completed. This means that you should do a set of the same lifts with a very small weight - usually about 15 reps. The purpose of this empty set is to flush out the lactate that will have accumulated in the muscle. The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted at one time (page 9), generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces exhaustion on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 85% of the weight that could be lifted for 1RM. When you are doing bodyweight exercises, find the number you can perform to exhaustion and work at a percentage of this figure. It is a good idea to begin your strength training with a basic strength training programme, which begins with low-ish weights and builds up gradually. This is called anatomical training because it

6 strengthens the tendons and ligaments as much as the muscles, which is necessary for safe work later on. I have included here a 15 week general programme and a 30 week general programme. Each of these will build up your strength to such a degree that you can start to design your own more specific programme using some of the exercises listed further on. However, if you wish to stick with the general programmes, there is no problem as long as you progress to higher weights when the exercise becomes too easy. Each of you will have access to different levels of strength training equipment. Free weights will suit some people whereas others will prefer to use dumb-bells: yet others may not have access to much equipment at all and would need to use conditioning exercises, which mix dumb-bells with other exercises. The easiest thing is a programme that is ready-to-use. Section 3b offers various ready-made programmes using a variety of equipment. There should be something there to suit all of you. They are all good for increasing your base strength before you move on to more specific personally designed work. Section 3c gives the information you need to design programmes for yourself - either at a base strength level or a more advanced specific level. Section 3d contains the exercises from which you can choose the ones to put in your programme. Some appear in sections 3b and 3c.

7 Section 3b Strength 'Off the Peg' Strength Training Programmes

8 Programme 1 15 Week General Weight Training Programme Shoulder Press Chest Press Lat Pull downs Lower Back Extensions Triceps Press Calf Raise Biceps Curls Leg Curls Leg Extension Sit Ups To conduct these programmes you will need to determine your RM, RM, 6-8 RM and 3-5 RM. The amount of weight used for each exercise is a percentage of the one repetition maximum (1RM). Where appropriate determine your 1RM (page 9) for each exercise and then calculate the required weight as follows: 15 to 20RM = 60% of 1RM 10 to 12RM = 70% of 1RM 6 to 8RM = 75% of 1RM 3 to 5RM = 80% of 1RM Conduct 2 or 3 weight sessions per week with a 48-hr recovery between each session. Allow 3-5 minutes recovery between each set and exercise. Programme Perform all sets on one exercise before moving on to the next exercise (Each time go through the list of exercises above and perform each to your max) 3 weeks of 3 sets at 15-20RM 1 week of 2 sets at 10-12RM 3 weeks of 3 sets at 10-12RM 1 week of 2 sets at 6-8RM 3 weeks of 3 sets at 6-8RM 1 week of 1 set at 3-5RM 3 weeks of 2 sets at 3-5RM

9 Programme 2 Exercises Each session comprises of the following exercises: Shoulder Press Leg Curls Chest Press Leg Extension Lat Pull downs Calf Raise Tricep Press Lower Back Extensions Bicep Curls Sit Ups General notes: 30 Week Weight Training Programme Perform all sets on an exercise and then move to the next exercise Perform all sets until fatigue prohibits the completion of an additional repetition For each exercise monitor the average number of repetitions/set and if the range is exceeded then adjust the weights accordingly at the next session Allow 2-3 minutes recovery between each set and 4-5 minutes between each exercise With each exercise use a 2/3 cadence, that is, a count of two to move to the exercise end position and a count of 3 to return to the exercise start position For weeks 18 to 30 repeat weeks 5 to 17 Week Sessions/Week Sets per Session Repetitions/Set RM RM RM RM RM RM RM RM 17 Rest

10 Calculating Maximum Load also called the Repetition Maximum (1RM) You need to determine your maximum load (1RM) for a weight training exercise. Easiest (but not most accurate) Method: An approximate value can be obtained, based on the weight and the number of repetitions you can perform to exhaustion for that exercise. Choose a weight for each exercise that you are sure you cannot lift more than 12 times (the formula will not be accurate if more than 12 lifts are completed). Lift that weight to exhaustion and apply one of the formulae shown below to obtain your 1RM value for that exercise. Brzycki's equation to determine Max load The Brzycki equation is as follows: Weight / ( ( * Number of repetitions ) ) Alternative equation to determine Max load The alternative equation is as follows: Weight * ( 1 + ( * Number of repetitions ) ) Calculating other loads 15 to 20RM = 60% of 1RM 10 to 12RM = 70% of 1RM 6 to 8RM = 75% of 1RM 3 to 5RM = 80% of 1RM

11 Strength training programme using dumbbells Dumbbells can also be included as part of a general exercise programme to develop all round body strength. Dumbbell Exercises Standing, feet shoulder width apart, with knees slightly bent, arms extended with the dumbbells resting on the front or side of your legs: 1. Raise arms straight out in front and slowly lower 2. Raise arms straight out to the side and slowly lower 3. Arm curls 4. Lift to chin, elbows up and out to side and slowly lower 5. Shoulder shrug 6. Step ups onto a bench 7. Astride jumps onto a bench 8. Half squats 9. Heel raises Standing, feet shoulder width apart, with knees slightly bent and holding the dumbbells behind your neck resting on your back: raise arms straight up and slowly lower Standing, feet shoulder width apart, with knees slightly bent and holding the dumbbells by your shoulders: shoulder press arms straight up and slowly lower Standing, feet shoulder width apart, with knees slightly bent, bent forward at the waist and with the arms extended down holding the dumbbells: 1. Keep the arms extended and lift the dumbbells out to each side and slowly lower. 2. Lift dumbbells to the chest, elbows out to each side and slowly lower. 3. Keep the arms extended and lift the dumbbells forward and up to bring the arms in line with the back and slowly lower Lying on a bench on your back, knees bent and arms extend out to the side holding the dumbbells: keep the arms extended and raise the arms and dumbbells above your chest and slowly lower back to the start position. Standing with dumbbell in each hand, lunge forward with one leg like a fencer and return immediately to the starting position. 2 or 3 sessions per week using 5k to 10k dumbbells - 48-hr recovery between each session Perform each exercise for 30 to 60 secs and complete 2 to 3 sets With each exercise use a 2/3 cadence, that is, a count of two to move to the exercise end position and a count of 3 to return to the exercise start position

12 Strength training programme using conditioning exercises The following is an all round general body strength training programme using exercises and dumbbells. Biceps Sit on an exercise bench and stabilise your upper body by resting your left hand on your left thigh Hold a dumbbell in your extended right hand, resting the elbow against the inside of your right thigh Curl the dumbbell to about chest height and then return to the starting position Pectorals (chest) Lying on a bench Hold a pair of dumbbells, raise your extended arms so that the dumbbells are above your chest (do not lock the elbows) Lower the dumbbells out to your side (inhale) until you feel a stretch in your chest Contract your chest and bring the dumbbells together again above your chest (exhale) Deltoids (shoulder) Standing with your knees slightly bent, holding a pair of dumbbells in front of your thighs with palms facing your thighs Raise the dumbbells out to the front of you (arms straight) until they are at eye level Return to the starting position Triceps (back of upper arm) Sit on an exercise bench and hold a dumbbell in your right hand Raise the dumbbell over and behind your head Keep your forearm parallel to the floor Straighten your elbow until your arm is extended and the dumbbell is above your head Return to the starting position. Do not lock the elbow or arch your back Abdominals Cross over sit ups Hip Flexors Forward astride squat jumps - hold a dumbbell in each hand Holding a dumbbell in each hand, standing arms by your side. Lunge forward with one leg in much the same way as a fencer might do. Immediately rebound to standing. Repeat with the other leg. Abductors Lying on side - straight leg lift Adductors

13 Lying on side Cross right leg over left leg extended left leg and lift Return to start position Quadriceps (front of thigh) Step ups onto bench - hold dumbbell in each hand Calves Up and down on toes - foot on edge of stair or step - hold dumbbell in each hand Hamstrings (back of thigh) Squats or step ups onto a bench - hold dumbbell in each hand Gluteus maximus (backside) Squats or step ups onto a bench - hold dumbbell in each hand Lower back Lying on front - arms extended above the head- raise arms and chest Latissimus dorsi - Upper back - sawing Bend over so that your right hand and knee rest on an exercise bench Keep your left knee bent slightly and dangle a dumbbell in your left hand Pull the dumbbell straight up to your chest; keep your elbow close to your body and do not flex your wrist Return to the starting position Programme 3 to 6 sets of 15 to 30 repetitions with a recovery of 2 minutes after each set. Perform each exercise to a 2/3 cadence, that is, move to the exercise end position to a count of 2 and return to the exercise start position to a count of 3.

14 Upper body conditioning programme Detailed below is a session of seven exercises. The exercises are to be performed slowly and smoothly and at no time should you be out of breath. Sit Ups (Lower Abdominals) Lie on your back with your legs bent, knees together and feet flat on the floor. Rest your hands on your thighs Sit up until the palms of your hands touch your knees Return to the starting position Perform the movements in a slow controlled fashion Back Arches (Back) Lie on your front with your legs crossed at the ankles, keep your feet firmly anchored to the floor Hands and arms straight out in front of you Raise your upper body off the floor, keep your neck in line with your spine Hold for one second and then slowly lower to the floor Speed Cramps (Upper Abdominals) Lying on your back, keep your legs together in the air, bent at the knees Rest your hands lightly on the side of your head (not the back of your neck) Raise your upper body to bring your elbows to your knees and go straight back down Hip and Leg raise (Gluteals and hamstrings) Lie on your back with knees bent, feet flat on the floor Place your hands by your side Raise hips and straighten one leg and hold for a second before lowering Repeat with the other leg Transversus Abdominis (Abdominal) Place yourself in the kneeling position with your hands on the ground Hips directly above the knees Shoulders directly above the hands Keep the spine in a natural position Relax the abdominal muscles and let the tummy sag down Gently pull your tummy button and the area below it towards your spine Hold for seconds and then relax Short sit ups (Hip flexors and abdominals) Lie on your back with knees bent, feet flat on the floor Rest your hands lightly on the side of your head (not the back of your neck) Raise your body so that your upper body is at degree angle with the floor

15 Hold for one second before coming down slowly Back Extensions (Back) Sit on the floor with legs bent, feet flat on the floor Position your hands on the floor behind you to take some of the weight Raise your body off the floor so that your body is parallel with the floor Hold for one second and slowly lower The exercises should be performed two or three times a week and should be incorporated into your training schedule. How Many and How Often? Start at one set of 10 repetitions. Each week increase the number of repetitions by 2. When you reach 20 repetitions increase the number of sets by one and start again at 10 repetitions.

16 Leg conditioning programme To gain any real benefit it requires at least 16 weeks of continuous exercise. The following are drills performed over 20 to 30 metres. Start with 2 sets and increment in steps of 10m per two weeks. When you get to 30m add an extra set and start again at 20m. Perform the drill, jog for 20m and walk back, 5 mins recovery per set General Drills Walking on toes Walking on heels Bum kicks with high knee Skip with high knees Jog with high knees Skips for height Side strides Specific Drills The following plyometric drills are performed 6 to 10 times. Start with 2 sets and increment in steps of 2 reps per week. When you get to 10 reps add an extra set and start again at 6 reps. Perform drill, jog for 20m and walk back, 5 mins recovery per set. Bounds Bunny hops for distance Bunny hops with high knee for height Single leg hop with high knee Specific Exercises

17 The following exercise performed for 30 to 60 secs. Start with 2 sets and increment in 10 sec steps. When you get to 60 sec add an extra set and start again at 30 sec. 30 sec recovery between each exercise - 5 mins per set. Single leg squat Legs forward astride squat Single leg squat hops Legs forward astride jump squat - swapping leg positions Skipping or bounce on toes Running step ups onto a bench Astride jumps onto a bench Sideways hopping over 6" hurdle

18 Section 3c Strength Designing Your Own Programme

19 Designing your own programme General strength training programme for novice lifters This section is for those of you who wish to tailor a programme more personally to your requirements. By enabling you to choose exercises (page 29) it may also suit those who have limited facilities available. You can mix machine exercises with free weight exercises and bodyweight exercises but limit yourself to about 10 exercises. You should try to ensure that all relevant muscle groups are catered for and you should include 1 abdominal exercise. Try not to over-focus on any one area. Despite the principle of specificity, you should be aiming at an all-round strength improvement. Stay with one exercise until its programme is complete before moving on to the next exercise. One of the best systems for novice lifters is referred to as simple sets. This is the system that all novice lifters should work on, because the high numbers of reps you to learn correct technique, and thereby reduce the risk of injury. In your strength training, follow this general pattern: 3 sets of 8 reps with 70% 1RM so: 8 lifts at 70% (or 70% max number for body weight exercises) 30 secs rest 8 lifts at 70% (or 70% max number) 30 secs rest 8 lifts at 70% (or 70% max number) 30 secs rest 1 empty set of 15 reps (or 15 shadow movements) Follow the session with some light stretching of the relevant muscles. More advanced programmes Contact your coach before embarking on this stage As you become more experienced and you have built up good base strength, you may wish to specialise even more. The principle of specificity can be given more prominence. Weight training can be adapted to concentrate on any of the different types of strength. For maximum strength you should try to work at 3-4RM for 3 sets. Elastic strength would require 8-10RM with no pause between reps. Strength endurance can be developed by working at 12-15RM. Train maximum strength first in the off season before moving on to strength endurance. In the run-up to the season you can accentuate elastic strength / power (Section 12). You will have enough experience to design a specific programme for yourself using the exercises below.

20 Section 3d Strength Strength Training Exercises

21 Weight training exercises I have tried to indicate the exercises that I think are particularly specific to ski racing (Ski). Bodyweight exercises You need a variety of exercises - do not fill your sessions exclusively Chins. These are performed on a high bar. From a straight-arm hang, pull up to look over the bar. Can be performed with under-grasp (palms facing you) or over-grasp (palms facing away). Under grasp is easier. Aim to progress to the stage where you can train both. Dips. These are performed on two bars similar to the men s parallel bars in gymnastics. From a straight arm support position, lower till the elbows are flexed to a right angle and then push up till the arms are straight again. These are very difficult. One good way to start is to use a gym bench or similar. Sit straight-legged with the bench immediately behind your back. Keeping the heels on the floor and the legs straight, push up to straight arms and down again. Single leg squats. Holding something for balance, stand on one leg with the other straight out in front of you. Lower down until your knee is flexed 90% (DO NOT GO FURTHER). Push up again to standing. Do these with right and left leg. These can be improved if you can stand on a box and use the height of the box to dip into. The box must be very stable. Crunches. Sit in a shallow V with your weight supported solely on your buttocks and with your hands across your chest. Simultaneously raise your upper body whilst pulling your knees to your chest. Go back to the shallow V and repeat. Make sure the crunch' is done dynamically and quickly. Rotating V sit. Sit in a V slightly steeper than for crunches. Whilst holding the position, move your weight sideways to sit over as far as possible on one buttock, then move to the other buttock and so on. Elevated press-ups. Press-ups are usually used to improve muscular endurance because they are relatively easy and high numbers can be performed - in this case they are not strength exercises. Some people will find them difficult, however, and they can be used for a while for strength development. They can also be adapted to make them more difficult. One easy way to achieve this is to raise your feet above your hands. Putting your feet on a chair or even something higher will increase the strength required to perform them. A specialised form of press-up can also be useful here. From the normal press-up position, keep your hands still but walk your feet forward till your hands and feet form a square. Press-ups from here will be much more difficult. Weight machines exercises When you use a weights room in a school or sports club, you will find a variety of machines offering differing exercises. It is impossible here to mention all of the machines available - even if I knew them - but certain exercises appear in most gyms. Try to use a 2-up, 3-down rhythm of lifting. Seated leg press. Until you are used to it, make sure your legs are not bent more than 90 o. Shoulder press. with (Ski) exercises

22 Biceps Curl. Make sure you do not swing the weight up by moving your back. Lean slightly away from the machine using the weight of the bar to stop you swinging. Lat pull-downs. This is the exercise with the high bar that you pull down behind your head. Bench press. Lying on back with th bar at cjest level. Raise the bar to arms exptended and back down again Leg extension. Seated and extending the leg at the knee. Standing heel raise. Hold bars of bench press machine with arms by side. Lift heels from the floor. Lying ham string curls. Lie on your front and pout your heels behind the padded lifting bar. Flex you knees so that your lower leg comes to the vertical or beyond. Free weights exercises Free weights are inherently more dangerous than machines. Many of the exercises need to be taught and you should not train alone. Groups of three are best so that two can 'spot' the bar. Dumbbells are short bars and barbells are the full-length bars. Barbells should not be used alone or without supervision. Try to use a 2-up, 3-down rhythm of lifting. Power Clean (Ski). Barbell. Needs to be taught and supervised (Section 14) Bench Press. Barbell. Needs to be supervised (Section 14) Back Squats (Ski). Barbell. Needs to be supervised (Section 14) Sit Ups (Ski) It is important that weights are held across the chest and these are completed with correct technique (Section 14) Dead lift. Barbell. Similar to the power clean but the legs and back are merely straightened. Again, taught and supervised. Calf raises. Barbell. Stand with the balls of your feet raised onto a thick mat or a low platform (7-8 cm) with a reasonably heavy bar over your shoulders. Using only the ankles, raise up onto tip-toes and down again. Shoulder Press. Barbell. Usually completed with that weight bar behind the neck. Needs to be supervised. Chest Press. Dumbbell Similar to bench press but two barbells are lifted to arm extension whilst lying on a bench. Bicep Curls. Dumbbells or barbell held with palm upwards. Weight is lifted to maximum whilst keeping elbow(s) stationary. Important to fix the back so that there is no swinging action. Lunges. (Ski) Holding a dumbbell in each hand, lunge forward with one leg similar to a fencer and then return immediately to the original position. Dumbbell and conditioning exercises Standing, feet shoulder width apart, with knees slightly bent and holding the dumbbells behind your neck resting on your back: raise arms straight up and slowly lower Standing, feet shoulder width apart, with knees slightly bent and holding the dumbbells by your shoulders (as if you are holding a barbell to do squats): shoulder press arms straight up and slowly lower

23 Standing, feet shoulder width apart, with knees slightly bent, bent forward at the waist and with the arms extended down holding the dumbbells: 1. Keep the arms extended and lift the dumbbells out to each side and slowly lower. 2. Lift dumbbells to the chest, elbows out to each side and slowly lower. 3. Keep the arms extended and lift the dumbbells forward and up to bring the arms in line with the back and slowly lower Lying on a bench on your back, knees bent and arms extend out to the side holding the dumbbells: keep the arms extended and raise the arms and dumbbells above your chest and slowly lower back to the start position. Standing with dumbbell in each hand and lunge forward with one leg like a fencer and return immediately to the starting position. Biceps Sit on an exercise bench and stabilise your upper body by resting your left hand on your left thigh Hold a dumbbell in your extended right hand, resting the elbow against the inside of your right thigh Curl the dumbbell to about chest height and then return to the starting position Pectorals (chest) Lying on a bench Hold a pair of dumbbells, raise your extended arms so that the dumbbells are above your chest (do not lock the elbows) Lower the dumbbells out to your side (inhale) until you feel a stretch in your chest Contract your chest and bring the dumbbells together again above your chest (exhale) Deltoids (shoulder) Standing with your knees slightly bent, holding a pair of dumbbells in front of your thighs with palms facing your thighs Raise the dumbbells out to the front of you (arms straight) until they are at eye level Return to the starting position Triceps (back of upper arm) Sit on an exercise bench and hold a dumbbell in your right hand Raise the dumbbell over and behind your head Keep your forearm parallel to the floor Straighten your elbow until your arm is extended and the dumbbell is above your head Return to the starting position. Do not lock the elbow or arch your back Abdominals Cross over sit ups Hip Flexors

24 Forward astride squat jumps - hold a dumbbell in each hand Holding a dumbbell in each hand, standing arms by your side. Lunge forward with one leg in much the same way as a fencer might do. Immediately rebound to standing. Repeat with the other leg. Abductors Lying on side - straight leg lift Adductors Lying on side Cross right leg over extended left leg and lift Return to start position Quadriceps (front of thigh) Step ups onto bench - hold dumbbell in each hand Calves Up and down on toes - foot on edge of stair or step - hold dumbbell in each hand Hamstrings (back of thigh) Squats or step ups onto a bench - hold dumbbell in each hand Gluteus maximus (backside) Squats or step ups onto a bench - hold dumbbell in each hand Lower back Lying on front - arms extended above the head- raise arms and chest Latissimus dorsi - Upper back - sawing Bend over so that your right hand and knee rest on an exercise bench Keep your left knee bent slightly and dangle a dumbbell in your left hand Pull the dumbbell straight up to your chest; keep your elbow close to your body and do not flex your wrist Return to the starting position Sit Ups (Lower Abdominals) Lie on your back with your legs bent, knees together and feet flat on the floor. Rest your hands on your thighs Sit up until the palms of your hands touch your knees Return to the starting position Perform the movements in a slow controlled fashion Back Arches (Back) Lie on your front with your legs crossed at the ankles, keep your feet firmly anchored to the floor Hands and arms straight out in front of you

25 Raise your upper body off the floor, keep your neck in line with your spine Hold for one second and then slowly lower to the floor Speed Cramps (Upper Abdominals) Lying on your back, keep your legs together in the air, bent at the knees Rest your hands lightly on the side of your head (not the back of your neck) Raise your upper body to bring your elbows to your knees and go straight back down Hip and Leg raise (Gluteals and hamstrings) Lie on your back with knees bent, feet flat on the floor Place your hands by your side Raise hips and straighten one leg and hold for a second before lowering Repeat with the other leg Transversus Abdominis (Abdominal) Place yourself in the kneeling position with your hands on the ground Hips directly above the knees Shoulders directly above the hands Keep the spine in a natural position Relax the abdominal muscles and let the tummy sag down Gently pull your tummy button and the area below it towards your spine Hold for seconds and then relax Short sit ups (Hip flexors and abdominals) Lie on your back with knees bent, feet flat on the floor Rest your hands lightly on the side of your head (not the back of your neck) Raise your body so that your upper body is at degree angle with the floor Hold for one second before coming down slowly Back Extensions (Back) Sit on the floor with legs bent, feet flat on the floor Position your hands on the floor behind you to take some of the weight Raise your body off the floor so that your body is parallel with the floor Hold for one second and slowly lower

26 Section 3e Strength Strength Tests

27 Strength Tests 1 Repetition Maximum Strength can be one of the easiest and most specific of fitness components to test. The one rep maximum for the strength exercise you are doing is the most accurate measure of your progress. Your one rep max is the measure of your strength in that particular exercise. Because of the need to observe the principle of progressive overload, it is advisable to test your 1 rep max on a regular basis. This will be not only be useful in monitoring your progress but will also provide good motivation because strength gains will be quite dramatic in the early stages. Grip dynamometer Most schools or fitness centres will have a grip dynamometer with which you can measure the strength of your grip. This is interesting because it is unlike any of the exercises you will be doing. It has, however, little to do with ski racing. Squat dynamometer In this test one stands on a platform, bends down to grip the handles and tries to stand up using the leg and back muscles. Easily done and more relevant to ski racers. Power clean Useful because it combines a number of muscle groups and is a good all-round test of strength. However, it requires training and cannot be performed by people who have not been taught it and is not therefore good for our circumstances. Squats Barbell held in a frame. Athlete gets under the bar, takes the weight on his/her shoulders and stands up. Good but needs a squats frame. DHO Tests 1. 1 rep maximum in: a Leg Press b Biceps curl c Shoulder press 2. Maximum number in: a Over-grasp pull-ups b Dips c Single leg squats