Training Advice from the Swedish Ski Association's Exercise Research Center
Translated and summarized from an article by H. C. Holmberg originally appearing in Norsk SkiSport, No. 2, 2003. Translation by Inge Scheve exclusively for xcskiworld.com
Ten Percent No-Pole
The term "Ten percent" was born during my tour of Swedish cross-country ski academies and elite teams. I was amazed how little developing ski racers train without poles. Despite weekly training volumes of 20 to 30 hours, we hardly see academy skiers train without poles. There are several reasons to train more without poles. While no-pole skiing used to be the basic technique tool for young skiers, it seems as if this highly effective skill builder has been neglected.
Skiing without poles is excellent technique training During classic striding, "upper-body skiers" typically overuse poling motions to compensate for lacking leg strength and improper technique. Generating power with both upper body and legs becomes increasingly important on technical terrain and on challenging race courses.
Skiing without poles is great specific strength training
As a rule of thumb when skating, skiers should be able to ski the race course without poles displaying good technique and decent speed. This is the prerequisite for being able to ski the same distance at race pace in a competitive situation. Not being able to fully commit to the ski and a complete weight transfer is a typical problem in skating, which leads to incorrect timing for kick and pole plant. No-pole skiing grants another opportunity to generate speed with the legs and allows the skier to develop a feel for the timing.
In classic skiing, we have focused on certain double-pole drills, which have delivered positive results. Unfortunately, many skiers tend to forget these drills once on snow. Why?
Focus on your weak link
During the fall, I administered a panel of field tests with interesting results. Using skiers in ski academies, on club teams, and on elite development teams. We monitored how fast the racers were able to ski double-pole only compared to legs only. We noted that there are large individual differences, and based on their test results, we were able to better design a training program that would improve their weaknesses. Taking the study one step further, coaches could run strength- specific time trials (of 2.5 to 5 kilometers) that are skate only, double-pole only and finally one where skiers are allowed to use both poles and legs -- all of which can be done with classic technique as well.
Training models of the future will undoubtedly entail more isolated muscle work, and ten percent no-pole drills -- both summer and winter -- should be a natural part of this mix. Be offensive!
