Building Stamina for Climbing Hills

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Q: Do you have any advice that would be specific to building stamina for climbing hills when ski season returns?

A: Consistent training throughout the year is your best way at improving your stamina and general fitness for the ski season. You’ll see the biggest changes in your fitness if you get onto a regular schedule with your training. With that consistency in training, doing specific target exercise can help with the areas you are trying to improve on. With you looking for improvement in your climbing, there are a few things I would suggest.

1. L3 hill bounding, ski walking, and moosehoofs (sub-maximal bound). Most ski specific training method you can do. Longer Level 3 repetitions are the best way to improve your climbing skills during the off season.

2. Endurance Strength: In the weight room adding in higher rep (15-20) exercises is a good way to work on endurance strength for ski specific muscle groups.

3. Rollerski Strength: Even though rollerski strength (double pole and single stick only on hills) works solely the upper body, those muscles play a large part in all ski techniques. That is why it is important to work on building a strong upper body. It helps us not to rely on our lower body as much and helps with having balanced technique.

4. Plyometrics/Spenst: Various single and double leg jumps can help us build explosion and fast twitch fibers in our muscles. A lot of times we become bogged down on hills when we are unable to transfer weight quickly from side to side.

Additional Resources:

An Outline of Nordic Training Modes
Ski Walk and Moose Hoof Combo

Videos:

–  Ski-Walking and Hill Bounding
–  Ski Walking Intervals – Workout Ideas

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