The Training

For the elite skier competing in sprint and/or Ski Classics with lots of double poling, it is obvious that explosive power is important. I assume that you already have good general strength, core strength and a good technique. Your strength training should, therefore, be focused on explosive movements, really heavy weights, and the right muscles.

Choose sets and reps based on your current priorities. These exercises will make you stronger and more explosive when double poling. Never do more than five reps except when training the abdominals, which can take up to 20.

As an ambitious enthusiast you probably look at Vasaloppet or another Ski Classics race as your main goal. You know that double poling is a major part of the race and that you need a lot of roller skiing to perform well. Now, if you add some strength training during the offseason, good things will happen. Follow a program focused on arms, shoulders, latissimus, and abs once a week. In the spring you can even do two such workouts per week.

Regardless of your current level and your goals, you will benefit from strength training. By adding strength you will enjoy skiing more and also be more fit in everyday life. This program suits those who are in good shape but not used to specific strength training.

Most important for young athletes is that training should be varied and not monotonous. You need to develop the whole body instead of specializing too early. When you start with regular strength training at age 15-16, be careful to adapt it to your needs. Sometimes people say that you will get hurt by lifting weights – that’s nonsense! Do the right exercises correctly and you will be ok.