Strength Training for Snowshoe Athletes
January 3, 2011
by Stephen R. Santangelo
Snowshoe athletes and trail runners need applicable strength as do all athletes. One of the most common issues for environmental athletes is their fear of strength training.
There are 2 kinds of strength which apply to all athletes; absolute strength and relative strength. Absolute strength is the ability to lift/move as much weight as possible for a single repetition. Relative strength is the ratio of bodyweight to max weight moved and how it relates to one’s given sport. The environmental athlete does not need to develop absolute strength such as in the bench press. It has no anatomical value for performance enhancement. There is never a need, in snowshoe comps or trail running comps, where one would benefit from bench press strength to maximize running ability.
Endurance athletes are generally slender with very low body fat and very lean muscle. Strength athletes, such as power lifters or defensive linemen, have tremendous strength, large musculature and generally high body fat. For the most part these athletes develop their strength in the gym. Endurance athletes need environmental stimulation regarding specific strength needs.
The 2 most effective exercises, I prescribe for all endurance/environmental athletes are the Step Up and the Overhead Log Carry.
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The Step Up is the leading exercise for full leg, hip and lower trunk development. It is the only lower extremity exercise which develops relative strength and transfers directly to bio-mechanical motor patterns for running; far superior to lunges, leg presses and squat machines. No need for fancy gym equipment or a stuffy gym atmosphere. In this photo I’m demonstrating how effectively you can perform this exercise just by using what nature provides and a weighted back pack. Perform lots of sets and reps during your fall preparation for the snowshoe season.
The Overhead Log Carry is my choice for strengthening the entire trunk and upper torso muscles. The ability to stabilize the body while moving forward is the key to running strength and minimizing injury. Sit ups, crunches, gel pads and circus balls are not applicable to athletics. All these exercises are performed in a stationary position. Trunk strength is built upon stabilizing the body and developing the deep muscle attachments at the spine while in motion. Pictured here, a female military recruit, is performing the Overhead Log Carry while walking uphill. If you do not have a log, find any object to carry overhead in an extended position. You can alternate between wearing snowshoes and wearing boots for a variety of muscle stimuli. The deeper the snow the more effective the exercise becomes. Performing several repeats for a given distance suffices the effectiveness at which the body can perform competitively.
Just think how easy and convenient this is; only 2 exercises to build strength throughout the entire body.Step Ups
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