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Written by Lemming
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Thursday, 26 January 2006 |
These notes were made after visiting the speed camp in Sardinia.
The core of the body (abs and lower back) is very important for distance skating.
Abs
Straight Sit ups Feet on heels to maintain 90 degree knee bend.
Fist held between chin and chest to get right head position.
Arms straight down approx 2 inches off floor.
Dont need to sit up very far.
Side sit ups foot on opposite knee, arm out, hand behind head / on ear.
Movements are very small.
We can train the whole stomach muscle with these exercises only.
Back
Face down on floor.
Arms straight forward in front. Lift chest (and legs if possible) keep face down.
3 exercises here:
1. Arms forward, legs up, wiggling
2. Arms bending at elbows
3. Alternate arms
You can also do these exercises in the straddle position:
Raise feet from the floor for more work.
Chest, arms, back
1.Bench press free weights, place thumbs over fingers (safer). Hands wide apart gives more chest exercise. Hands close together for arms.
2.Push ups wide hands for chest, narrow hands for arms. Point fingers forwards.
3.Lateral pull down need to do the front and the back.
4.Biceps curls with weights.
5.Triceps tricep dips move further away for harder exercise.
Legs
1.Squats very important. Place bar on shoulder and ARCH your back. Face forwards and looking level.
2.Lunges keep back straight.
3.Jumping side to side Further for more work
4.Leg extensions Must be slow down, can be quick up if you like.
5.Leg curl nothing special here.
Arms
1.Press ups 3 x 30 seconds with 30 seconds rest
2.Triceps 3 x 30 seconds with 30 seconds rest
3.Abs 3 x 30 seconds with 30 seconds rest front and each side!
Back
Lower back
Upper back pull arms back and move them up and down. Pull arms back so you cant see your hands:
Plank
Side Plank
Reverse Plank
Arch back and move hips up and down:
Extend legs alternately for extra work:
Legs, on side and raise both legs, then wiggle each in turn up and down:
Calves, on step, or on the ground.
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Last Updated ( Thursday, 26 January 2006 )
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