Programme for cross-country skiers

Skiers need strength in the upper body, core and legs. Gym training in the autumn improves your double poling and your push on uphills in the winter.

You will need

• Gym membership
• Resistance band or cable machine for the double-poling exercise

Steps

1. Train twice a week in the autumn

   From August to November, two gym sessions a week build strength for the winter. In the winter, one maintenance session is enough.

2. Strengthen your double-poling muscles

3. Strengthen your core

4. Strengthen your legs

5. Session A

6. Session B

7. Add strength endurance

8. Ease off when the snow comes

The full guide with every step is for members. Try 7 days for €0.99.

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