Build a strong posterior chain for improved cross-country skiing performance 
Building strong “glutesâ€, hamstrings, calves, rear shoulders and back muscles are a cornerstone of top cross-country skiing athletes pre-season fitness program. Unfortunately many of us neglect these muscles and instead focus on the anterior chain (chest, quads, etc…) otherwise known as “beach musclesâ€. To decrease your risk of injury and improve your overall performance, however, you shouldn’t neglect your posterior chain. The muscles of the posterior chain are not only capable of significantly improving a cross-country skiing athlete’s performance, but also of decelerating knee and hip flexion. There’s no need to look any further than a coaches' athletes' history of hamstring and hip flexor strains, non-contact knee injuries, and chronic lower back pain to recognize that they probably don’t appreciate the value of posterior chain training. Or, they may appreciate it, but have no idea how to incorporate it properly. To remedy these commonly weak muscles I have outlined a twice-weekly program to strengthen some posterior chain muscles. Drop me a line if you have any questions. Now let’s get to it!
Powerful Posterior Workout 1 Add these 2 exercises to your normal strength-training program: Band Hip Extension Sets: 2 Repetitions: 12-15 Load: Moderate (you should have 3-4 repetitions left at the end of a set) Rest: 15 seconds after both legs have completed the exercise
Step Up: Sets: 2-3 Repetitions: 8-12 Load: Moderate to Heavy: (you might have 1 or 2 representations left at the end of a set) Rest: 30 seconds after both legs have completed the exercise
Workout 2 (at least 48 hours after workout 1) Add these 2 exercises to your normal strength-training program: Band Straight Arm Pulldown: Sets: 2 Repetitions: 15 Load: Moderate to Heavy (you might have 1 or 2 repetitions left at the end of a set) Rest: 45 seconds between sets
Fit Ball Leg Curl: Sets: 2-3 Repetitions: 8-15 repetitions Load: Bodyweight (if you want to make it harder perform the single leg fit ball leg curl for the same number of repetitions) Rest: 30-45 seconds If you need a more comprehensive cross-country skiing strength and conditioning program try
My SkiCoach today! Stay Fit Skiing! Andrew Hooge, CSCS, CES