Physical training is usually divided into general and special. However, in modern sports exercises that are similar in form and identical in load with the main type are gaining more and more weight. In addition, any special exercise increases the overall level physical development, and the vast majority of general developmental exercises pour water on the mill of special training. Therefore, we will not separate the OFP and SFP too much. Let's talk better about the volume of physical training.
Here is what the leading coach of our weightlifters Professor A. Vorobyov writes about this: “The fetishization of the volume of the training load is completely unjustified. After all, not only each sport has its own characteristics in the volume of special work, but also each athlete has different abilities in the performance of a particular work, and these features are not constant, they change depending on the condition of the athlete, on his age, as well as on other external factors. and internal causes. However, this does not mean that a highly qualified athlete needs to train with a small load. No, the loads that bring success today are very large, but strictly individual and inconsistent.”
Considering that the strongest skiers have to participate in long, multi-round competitions throughout the winter season, special attention should be paid to the issues of achieving and maintaining sports form, as well as stabilizing high results. This is where “individualization and inconstancy” in dosed loads and means becomes extremely important, and in this case the application of progressive principles for building training: variance, unidirectionality, spasmodicity, etc. These principles break the idea that has been established over the years about the strict periodization of year-round training, about its clear divided into preparatory and main periods. The practice of leading sports shows that the theory of periodization is a brake on the growth of sports results; that the scheme of wave-like construction of the volume and intensity of loads is more successfully replaced by a variant scheme; that the volume and intensity of training work reach maximums not in different dates, and at the same time are unidirectional.
All this has long been evident in those events where conditions remain unchanged for 12 months a year and where the competition schedule has two or more packed stages (for example, winter - indoors and summer - at open stadiums for athletes). Climatic conditions are unchanged for weightlifters, gymnasts, boxers, wrestlers and many other athletes.
Alpine skiers are different. The winter season is the main competitive period, lasting 4 months. The rest, most of the year, athletes must prepare for it. Therefore, for now, we will continue to call the summer-autumn training training work in the preparatory period. Another thing is the form and methods of this work. They must borrow all the best developed in other sports and purposefully implement in their own.
The planning of special training on the snow should be especially flexible - the differentiation of loads and themes of classes should be strictly individual here. So, if for children and youth summer training on the snow can be of a voluminous nature with a specific educational goal, then for the masters who have passed a busy season full of competitions, going out on the snow in June-July should look like “tool tuning”. True, the organization of one, two summer, irresponsible competitions will not hurt - to test the "tonality" of this instrument.
In general, when preparing a master skier, the task is not so much physical development, but the continuous improvement of all the qualities necessary for a skier. How high their level is, say the matches of the favorites mining skiing and 10 world sports stars, held in the 70s in the West for advertising purposes in one of the summer months in 10 sports. And everywhere the winner was Stenmark. Is this not evidence of the comprehensive development of aces skiers!
But back to OFP and SFP. The ratio of general developmental and special exercises is different in different periods. Therefore, for the convenience of constructing classes, the long summer-autumn period is divided into two stages: the stage of predominantly general physical education and the stage of SFP. True, this division is sometimes conditional, since the higher the qualification of an athlete, the greater the specific weight of special training. In addition, a significant proportion of summer time is devoted to skiing on the snowfields of the highlands or the Arctic.
For OFP, various general developmental exercises and sports are used, which are used for the proportional development of all muscle groups And physical qualities, mastering a variety of motor skills and expanding coordination capabilities, to strengthen the cardiovascular and respiratory systems.
When going in for various sports, it is necessary to gradually increase the load so as not to create premature fatigue of the nervous system in athletes, which will face tremendous stress during the competitive period. Workouts should not be too hard, they should be interesting and leave a pleasant feeling of moral and physical satisfaction. OFP is a kind of stage of accumulation of strength, strengthening of the nervous system, gaining the desire to start special training and competitive starts.
Rice. 111. General developmental exercises for skiers 
Rice. 112. General developmental exercises for skiers
Essay
Subject: " Physical training skier."
Completed by: senior trainer teacher Afanasyev Vladimir Arkadyevich
Content
1. Physical preparation of the skier:
- General physical preparation
- Special physical training
2. Load components in skiing:
- The duration of the exercise
- The intensity of the exercise
- Duration of rest intervals
- Nature of rest
- Number of repetitions of segments or exercises
3. Training methods
- Uniform Method
- Variable method
- Repeat method
- Competitive method
- Interval method
- Control method
The physical training of a skier is aimed at developing the basic motor qualities (endurance, strength, speed, agility, flexibility) necessary in sports activities. At the same time, physical training is inextricably linked with strengthening organs and systems, with increasing the overall level of functional training and improving the health of skiers. The physical training of a skier is divided into general and special.
General physical training (GPP), regardless of the type of skiing, has the main tasks - achieving high overall performance, comprehensive development and improving the health of skiers. In the process of general physical training, the basic physical qualities develop and improve. A wide range of various physical exercises is used to achieve a high level of development of physical qualities and solve other problems of physical fitness.
Special physical training (SPT) is aimed at developing specific motor qualities and skills, increasing the functionality of the body, strengthening organs and systems in relation to the requirements of the chosen type of skiing. The main means of SFP are skiing and specially prepared exercises. Specially prepared exercises help to increase the level of development of the specific qualities of the skier and improve the elements of the technique of the chosen type of skiing. These include a variety of simulation exercises and exercises on simulators (roller skiing). When performing these exercises (during the snowless season), the muscle groups that are directly involved in skiing are strengthened, and the elements of skiing technique are improved. In view of the fact that these exercises are similar to skiing both in terms of motor characteristics and the nature of efforts, there is a positive transfer of physical qualities and motor skills. The expansion of its application is quite fair, however, the one-sided passion for roller skiing and the complete exclusion of exercises from training are not able to completely solve all the tasks of SPT. Therefore, in the training of a cross-country skier, mixed movement over rough terrain with alternating running and imitation in climbs of various steepness and length should be constantly included in training along with other exercises. The ratio of these funds depends on the level of preparedness of young skiers and individual groups muscles. In winter, the main means of SFP is skiing in a variety of conditions. Special physical training in the annual cycle of a skier's training is closely related to other types of training - technical, tactical and special mental. physical training. At the beginning of the annual training cycle, most of the time is devoted to general physical training. With the approach of the winter period, the ratio of funds changes in favor of the SFP. The volume of exercises for this type of training is gradually increasing, but it is important from stage to stage to consolidate and maintain at the achieved level the skills acquired during the study of the previous sections of training.
Load components in skiing
IN cyclic types sports (including cross-country skiing) distinguish five components of physical activity:
1. The duration of the exercise (the length of the segments to be overcome). The concept of "duration" in this case should not be confused with the "volume" of the load. Volume is a quantitative characteristic of the training load performed by the skier. The volume can be estimated by the total time of work, the sum of the kilometers traveled (running, roller skiing, skiing), the total number of repetitions: exercises for one or more classes, for a stage, period or annual cycle. It is possible to determine not only the external volume of the load, but also the reaction of the body to it ( inside loads). For example, it is possible to partially estimate the volume of the impact of the load on the body by the sum of pulse beats for the same periods of time (session, stage, etc.). This indicator explains, first of all, the body's response to the work done, and it can be used in further planning of the training load. However, this method has not received wide distribution, due to the fact that palpation counting the sum of the pulse is very inconvenient, and there are still not enough devices that summarize the pulse rate. Therefore, the calculation of heart rate is more often used in the practice of work to assess the intensity of the load being performed, and not the volume. The duration of the exercise cross-country skiing most often it is determined by the length of the distance segment to be covered, and sometimes by the time spent on running it (for performing exercises). The length of the segment to be overcome on skis largely determines the effect of the load on the body and the effectiveness of the impact on the development of one or another physical quality. In the practice of cross-country skiing, there are usually distinguished: short segments (used to develop speed); medium (used more often for the development of special endurance) and long segments (long-term exercise for the development of endurance). However, these concepts (short - medium - long) in cross-country skiing are rather relative, since changes in sliding conditions and terrain sometimes dramatically change the nature of the impact on the body. In this regard, the duration of exercises with a noticeable change in gliding conditions is best taken into account by the time of work, and with good gliding ("standard" conditions), they are often guided by the length of the segments. In addition, the length of the segments depends on the age and fitness of those involved. The choice of the length of the segments depends on the tasks and the planned intensity of movement.
2. The intensity of performing exercises largely determines the direction of the load and the shifts that occur in the skier's body, the nature of the energy supply of work. Intensity is the amount of work done per unit of time. However, the above definition gives only a general idea of intensity. In cyclic sports, the speed (in m/s) of an athlete's run is most often taken as the criterion of intensity; this indicator can also be partially used in cross-country skiing. At the same time, in addition to muscle efforts and the level of technical proficiency, the speed of movement on skis is very significantly influenced by external conditions - the terrain and the state of snow and ski tracks, the conditions for sliding and gripping skis, etc. In this regard, in cross-country skiing (in the preparatory period and on snow) it is advisable to use other indicators that determine the intensity of the exercises. The most objective indicator of the intensity of work in cross-country skiing may be heart rate. In the practice of work, in addition, as an additional indicator characterizing the intensity of movement, the frequency (tension) of breathing is used. Directly when skiing, the following intensity levels can be conditionally distinguished, which are primarily determined by heart rate, as well as by the degree of respiratory tension (this indicator is less objective): a) weak pulse rate up to 120 bpm, breathing is slightly excited . Movement with such intensity is usually called a recovery mode; b) the average pulse rate is 120-150 beats / min, breathing is noticeably excited. Moving at this rate is sometimes referred to as support mode. The skier can increase the intensity throughout the entire time of the load; The skier can increase the intensity only for a short time; The skier is able to increase the intensity only for a very short period; The skier is able to move at this intensity (without reducing it) only for a short time.
Intensity levels reflect the processes taking place in the body. So, in the pulse zone of 120-150 beats / min, work proceeds with aerobic provision of work, with a pulse of 160-175 beats / min (developing mode) mixed provision of work, and at 175-185 beats / min. mixed provision of work with most of the inclusion of anaerobic processes. All this must be taken into account when planning the intensity of skiing. At the same time, in the preparation of skiers of any kind (racers, slalom jumpers), the intensity can be assessed by the density of classes, the power of exercises, etc. In the process of training, an increase or decrease in intensity can be done in two ways: the first is by changing the speed of movement and effort; the second - by changing the density of the lesson (changing rest intervals in one direction or another, changing the number of exercises included in the lesson). Using these methods, with some conditionality, it is possible to assess the intensity of performing not only a single exercise, but also, to some extent, the entire training session.
Thus, there is a close relationship between duration and intensity, which cannot be ignored when planning load components. This is especially important in preparing young cross-country skiers, since a significant increase in both components at once or one of them can lead to overwork and even more significant overloads, which is dangerous during the development of the body of adolescents, boys and girls.
3. The duration of rest intervals between running segments (loads, exercises) is very important and largely determines the magnitude and nature of the shifts that occur in the body of skiers under the influence of training loads. From this component depends (which is very important) and the direction of the load. By changing the interval of rest, it is possible to significantly vary the direction of the load and achieve the desired (planned) shifts in the body of skiers (with the same indicators of the duration of work and its intensity). Deviation of the rest interval from the planned one can lead to the fact that the urgent training effect (desired) is not achieved, and the direction of the load turns out to be completely different. When determining the rest intervals between individual repetitions, it is necessary to take into account the length of the segments and the intensity of their passage, as well as the age and preparedness of the skiers. It should also be taken into account that the recovery of various indicators (pulse, respiration, blood pressure, etc.) after the load does not occur simultaneously and the recovery rate also changes (in the beginning, immediately after the load, the recovery is faster, and then slows down). To a certain extent, when setting the duration of rest, coaches are guided (in addition to other indicators) by the well-being of skiers, their readiness for each next run of distance segments. Basically, repetition of exercises is planned with more or less partial recovery from the previous work, but this largely depends on the tasks of a particular training session.
4. The nature of the rest (passive or active) between individual repetitions has a noticeable effect on the direction of the impact of the load on the skier's body and the magnitude of the shifts. In this case, it is necessary to take into account the size of the run segments and the intensity of movement. In the summer, in accordance with the tasks of training, you can also plan passive rest (although, strictly speaking, there is practically no purely passive rest during training at any time of the year). In winter, at low temperatures, and sometimes with wind, passive rest without a warm room is unacceptable. Therefore, the rest interval in winter is always filled with skiing of varying intensity along the track or in separate circles. This intensity can vary from very weak to moderate.
5. The number of repetitions of segments or exercises largely affects the shifts that occur in the body during training, and its responses. At the same time, the overall effect of the training session as a whole also depends on the number of repetitions. In the process of training on segments at medium intensity large quantity repetitions allows you to maintain a high level of response (cardiovascular and respiratory systems). However, with repeated repetition, a further increase in intensity can quickly lead to significant oxygen deficiency and refusal to work at such an intensity.
All of the listed load components are closely related to each other, and sometimes a change in at least one of them leads to a significant change in the direction of the load and its magnitude. When planning the load, the coach can vary almost all five components, which significantly expands the possibilities of influencing the level of development of individual physical qualities and the sports performance of cross-country skiers.
Training Methods
The uniform method is characterized by long and continuous execution of the training load in cyclic exercises (running, rollerskiing, skiing, etc.) without changing the set intensity from the beginning to the end of the work. Given the peculiarities of cross-country skiing, when the intensity of work, as a rule, increases when overcoming climbs, and drops to almost zero when descending, the term “uniform” is very relative. Under these conditions, maintaining a given intensity is not only difficult, but sometimes simply impossible. In this case, the concept of "uniform" is somewhat arbitrary - it characterizes only the general orientation of the work. Skiers in this task try to move as much as possible with the same intensity.
With a uniform method, skiers can move with different (pre-planned), but constant intensity - weak, medium, and sometimes strong (the main thing is to keep it throughout the entire movement).
This makes it possible to use a uniform method for solving various problems, but most often it is used to develop general endurance. At the same time, it is used when moving on slightly rugged terrain and plains (where it is easier to maintain the "uniformity" of the load). In the transitional and preparatory periods, it is used at the beginning to gradually increase efficiency. To this end, you can use a variety of means of a cyclic nature: running, rollerskiing, swimming, rowing, cycling, etc. On snow, the uniform method is widely used in the study and initial improvement of the technique of skiing, in restoring motor skills partially lost in the snowless season, and also for gradually “drawing” into work in specific conditions on the first snow (i.e. for improving overall performance). In the training of beginners, the uniform method is used much more often than in the training of qualified skiers. But sometimes even the strongest skiers use the uniform method as a means of active recreation between intense and voluminous loads in separate training days as well as after intense competition. The uniform method can also be used to develop special endurance, in which case the intensity increases, but the duration of work is reduced.
The variable method is to gradually change the intensity while passing a given distance on skis for some time. A distinctive feature of this method is a smooth change in intensity - from medium and sometimes to near-limit, as well as the absence hard limits intensity change time. When planning the application of the variable method, the coach gives the skier a task, indicating only the total mileage (time) of the training, as well as the number of accelerations and their length for passing with an increased (given) intensity.
The beginning of each acceleration, as well as their distribution along the distance, the skier determines from his own well-being, as well as the terrain (as a rule, accelerations are performed on climbs). With the growth of fitness, the intensity of accelerations and the entire load as a whole gradually increases, but there is practically no limit.
At the same time, based on the training objectives, the coach can give an exact task for the number of segments, their intensity and distribution along the distance. A certain relief of the training circle of the distance is also taken into account. For example, on a standard 3km training lap, all climbs (of whatever length and steepness included in that lap) are planned to be done at high intensity. The descents are in this case rest intervals, and the plain sections are passed with medium intensity.
When assessing the load, the total mileage traveled per session, the number of accelerations in climbs and the mileage (sum) traveled in accelerations are taken into account. The variable method makes it possible to vary the magnitude and nature of the load extremely widely depending on age, training tasks, the level of training of cross-country skiers, etc.
Depending on the intensity and other components, the variable method can be aimed at developing special or general endurance. To a certain extent, with appropriate changes in the components, it can also contribute to the development of speed, but this is not its main purpose (speed is better developed by the repeated method).
The variable method, due to its considerable versatility, is widely used by ski racers of any skill and age (novice youths and adult athletes of the highest ranks).
The repeated method consists in repeatedly passing the given segments with the established intensity. All these parameters are planned in advance by the coach. However, the rest interval between repetitions is not strictly regulated, sometimes its duration is determined by the athlete's well-being. In any case, it should be sufficient for recovery so that the skier can repeat each subsequent segment with a given intensity. The intensity of the passage is planned from the tasks set.
The repeated method on short segments is used mainly for the development of speed (speed). In this case, the intensity of passage is limiting. However, the repetition method can be planned so that it contributes to the development of special endurance - in this case, the length of the segments increases, and the intensity decreases to strong. This method for the development of these qualities has become widespread at almost any stage of training in the annual cycle and in long-term training.
The number of repetitions in one lesson depends on the tasks set, as well as on the age and fitness of the skiers, etc., and the length of the segments and rest intervals remain, as a rule, constant. When preparing for certain distances (with the development of special endurance), the total amount of segments covered in one lesson can be two-thirds for races of 10 and 15 km and about half of the distance for 3 km.
When developing speed, the repetition of segments usually continues as long as the athlete is able to maintain maximum speed. In the event that the speed decreases rapidly (after several repetitions), which usually happens with beginners and skiers of the lower ranks, in order to achieve the required (large enough) amount of training load, it is advisable to use serial repetition of segments. In this variant, after several repetitions, the rest interval is noticeably lengthened. Then a series of passes is performed again with a set (normal) rest interval. In this way, several series can be performed. IN winter conditions rest between repetitions is carried out in the form of slow movement, preferably in a place closed from the wind. This allows, on the one hand, to provide the athlete with rest, and on the other hand, slow movement maintains the excitability of the central nervous system. The skier in this case can start a new run of the segment immediately at full speed.
With the development of special endurance, rest is usually reduced, and sometimes skiers repeat each next segment against the background of some under-recovery, which, of course, not only increases the load, but also has a greater effect on the development of this quality. Before proceeding to the development of special endurance by the repeated method, it is advisable to conduct several training sessions to develop quality. variable method. However, all this should be based on the preliminary development of general endurance by uniform and variable methods.
The competitive method is the conduct of classes or control competitions in conditions as close as possible to the conditions of the most important competitions of the season. It is characterized by competitive intensity and requires the skier to fully mobilize all his abilities. At certain stages of preparation, this method can play the role of the main form of training (training), for example, during the period of getting into sports shape shortly before the main starts of the season or during periods between important starts of the season, when they are separated by a significant period of time. In such cases, the competitive method is used to maintain a high level of sports form (preparedness). Competitions upon reaching a certain level of fitness play important role in the development of special preparedness of skiers, further improvement of technique and tactics, in the development of special volitional qualities, and most importantly, in achieving the highest sports form.
Competitions are of great importance for the further improvement of the ski racer, gaining experience in the fight against various opponents and in various conditions. However, in the training of young skiers, the competitive method is used in limited quantity. Here it is very important to devote most of the time to technical and physical preparation.
The interval method is characterized by multiple passage of segments of the distance with strictly established rest intervals.
When training with the interval method, the skier moves continuously along the track (circle), alternating sections with reduced and increased intensity. Intensity (increased) is controlled by heart rate. In each lesson, it is constant, but from training to training, it can vary from strong to near-limiting. The length of the sections passed with increased intensity depends on the tasks set for this lesson, the age and preparedness of the skiers. However, shortened (or medium length) segments are most often used.
Accurate regulation of the duration of rest (intensity reduction) in various workouts allows the coach to change the direction of the load and the magnitude of the impact. The interval method is used to develop special endurance. It is most often used in the training of qualified skiers and only after a certain level of development of general and special endurance has been achieved through the use of other methods - variable and repeated.
Strictly limited intervals of rest (no more than a set time) create a certain mental tension. Sometimes each next segment, passed with increased intensity, has to be started against the background of some under-recovery. This "rigidity" of the interval method somewhat limits its use in the training of young men.
Training with this method should be carried out under strict intensity control by counting the pulse immediately after the segments passed with increased intensity at the end of the rest intervals. Immediately after the end of intensive work, the pulse rate should be in the range of 160-170 beats / min, and at the end of rest - 120-140 beats / min. To increase the total load in training session you can use the interval method in the serial version. In this case, the pulse rate at the end of rest between series can be 100-120 bpm.
As examples interval training can be given: 1) alternation of increased load (1.5-2 minutes) with a decrease in intensity (1-2 minutes); 2) increased intensity (4-5 minutes), decrease in intensity (relative rest) (2-2.5 minutes ).
In the above variants, the indicated alternation is repeated many times while maintaining a constant rest interval. The number of repetitions depends on the objectives of the training, the age, fitness and qualifications of skiers, the period and stage of training.
There may be other options for training with the interval method. If, due to insufficient training, the skiers are not able to maintain the specified mode, then after several repetitions it is possible to lengthen the rest interval by about 2-2.5 times, and then switch back to the planned mode (combination of temporary periods of load and rest). This is the so-called serial version of the interval method. To accurately carry out the planned work, it is necessary to specifically select training circles with the required length of ascents and descents. Usually intensive movement is planned when overcoming climbs.
The control method is used to check the preparedness of a ski racer on various stages and during the annual cycle. For this purpose, pre-planned tests are carried out on one or a whole set of exercises. Control over the growth of preparedness and the level of development of individual physical qualities is carried out regularly, throughout the year, but most often at the end of monthly training cycles or at the end of stages of periods. In summer and autumn, such tests are carried out using a set of exercises to determine changes in the level of general physical and special training.
To the complex control exercises various tests are included, but the main requirement for them should be that they reflect the level of development of all the most important muscle groups and other physical qualities. At the same time, tests should also reflect the level of special preparedness.
In the snowless season, the following set of exercises can be used to assess the level of training of young cross-country skiers:
run 100 m;
running 800-1500 m (depending on age);
pull-ups on the crossbar;
push-ups lying down;
lifting the torso into a prone position (legs are fixed);
standing long jump;
squatting on one leg ("pistol");
imitation of an alternating course of 50 m uphill with a steepness of 5-6 ° (speed and technique of overcoming the segment are evaluated);
cross country 2-3 km;
competitions on ski rollers for a distance of 3-5 km.
At individual stages it is not necessary to conduct the entire range of tests, sometimes it is advisable to conduct control competitions for a reduced complex. It is desirable to carry out control on standard (constant) segments and at similar external conditions. In winter, control classes are given in conditions as close as possible to the main competitions of the season. If possible, the last control training should be held on the track of the upcoming competition.
Depending on tasks control training can be held at distances greater or less than the main competition. In places of constant training, it is necessary to lay 1-3 control (standard) circles and constantly use them to monitor the growth of skiers' preparedness. These ongoing proof tests should include integral part into the main training load given day. circles can be different lengths, but they are laid over rough terrain. Usually their length does not exceed 1000-1500 m. If you constantly take into account the conditions of sliding and grip of skis, for example, along the length of the roll-out on a constant section and the angle of stall, then you can compare the results of skiers with a fairly high accuracy even in different years and thereby trace the dynamics of the development of fitness . Sometimes, instead of doing a single control lap, it is advisable to do a standard re-training on the laps with precisely set rest intervals or taking into account the rest time and the speed of the laps.
This article is intended for amateur skiers of the 1st, 2nd years of training. For beginner veterans who decide to start running, or trying to get back into the ranks. This is an attempt on my part to help figure out how to start training, where to start, and help answer the question: what to do anyway, what training tools are better to use in order to return to the same level that was at the exit from the nursery sports school. And what to do for complete beginners who would also like to ski in the winter as easily and naturally as others do, and not get up to “breathe” on every slightest rise.
This article will not describe complex training theories with scientific terms that only a senior medical student can understand, nor is this article intended for advanced athletes who have been exercising for more than a year, regularly participating in competitions and winning prizes. Here the very basics of training methodology will be described, the result of which will be an acceptable level of training for an amateur athlete. So, let's begin.
1. The basics of the physiology of an athlete training in cross-country skiing.
The most important quality that prevails in cross-country skiing is endurance. Endurance is developed by volumetric long-term work at a low heart rate of 120-130 beats per minute. This is a calm, uniform long work for 1.5-2 hours, without excessive muscle tension and without shortness of breath. When we run, ride a bike or ski for a long time and slowly, various physiological processes take place in our heart and muscles, leading to changes in these same muscles. The heart is also a muscle. And all these changes are aimed at adapting the organism, at adapting it to this long physical work. First of all, the heart increases in volume, it stretches, grows in the literal sense, becomes larger! Over the years of training in cyclic sports such as: skiing, cycling, distance running, the heart can increase two or even three times compared to the heart of an ordinary person! This in turn leads to a slower heart rate. If an ordinary person has a pulse at rest of about 60-70 beats per minute, then a trained endurance athlete's heart beats much less frequently, only 40-50 beats per minute. The famous cyclist, the winner of many major competitions, Miguel Indurain, had a heart rate at rest, when he was at the peak of his form, dropped to 26 beats per minute! And when working in the rise, the pulse also becomes less frequent. For example, in an untrained beginner, the pulse in the rise goes off scale for 180-190 beats against 140-150 beats for a trained athlete.
Considerable changes occur directly in the muscles. Working muscles become stronger and more enduring, new vessels and capillaries sprout in them, bringing oxygen with blood. Muscles become able to work tirelessly for many hours of training.
Regular ventilation of the lungs also leads to their increase, which makes it possible to capture more air when inhaling.
This is how the work of the heart, muscles and the whole organism as a whole is economized.
A significant role in cross-country skiing is played by such a quality as strength endurance. This is the ability to push strongly, both with the feet and with the hands, for a long time. And this component of training also needs to be given enough attention.
2. From endurance to speed.
To begin with, it should be clear to yourself that there are a great many paths to the goal. You can use radically different training methods and come to the same seconds. As the saying goes: “Whatever you do, it’s better to do at least something!” Some do endless intervals, running a huge number of segments per workout. Others don't make it out of the gym, becoming more like bodybuilders than runners or skiers.
The classical training scheme implies first the development of endurance, and only then an increase in speed. At the initial stage of preparation, it is important to lay the foundation, you should not strive for a high pace. Long, sustained workouts at low speed are what is required at the very beginning. The fact is that general endurance develops exclusively at low pulses of 120-130 beats per minute. “SLOW” means running 10 km on easy terrain in about 1 hour. No need to pay attention to grandfathers, girls and other "dummies" running past. Let them run at their own pace and you run at yours. You can check your heart rate using the simplest heart rate monitor. Or simply by counting the pulse by placing a hand on the heart or wrist. You need to count the number of beats in 6 seconds, and multiplying them by 10, get the pulse per minute.
Means of training that can be used at the first stage of preparation (and these are four months: May, June, July, August): uniform running, running with step imitation in climbs with sticks, a bicycle. From July you can add special agent workout: replace the bike with rollerskis.
Thus, having developed a sufficient level of general endurance over the summer months, having laid a certain “base”, having sufficiently stretched the heart, in the fall you can move on to faster training. Work is added on sections, accelerations on rollers, jumping imitation in climbs. The whole scheme of summer training, therefore, consists in short phrase: from endurance to speed.
3. Workouts.
Now let's move on to the training scheme itself. Since most of the readers of this article are working or studying people, and they can only train in the evenings and on weekends, the following training scheme can be proposed.
In April, as a rule, after the snow cover melts and at the end of the season, the so-called transitional period begins for skiers. Athletes actively, and who rest passively. During this period, you can and should have a good rest, recover after a long and tiring competitive season. Many go south, to overseas countries, to sunbathe and swim in the sea. Someone goes to the pool Gym or just take long walks on fresh air, for active recovery and unloading of the nervous system. Do not run or do any other cyclic exercise during this period. Two or three weeks of such a rest is enough. We start training in May.
MAY and JUNE:
Tue 1.5 – 2h cross.
Wed 1.5 – 2h cycling, OFP.
Fri 1.5 – 2h cross.
Sat 1.5 – 2h cycling, OFP.
Sun 2h cross with step imitation uphill.
Older skiers, as a rule, assess their readiness more adequately than young and healthy skiers, so they can more easily dose loads for themselves. If you feel that your health is not enough, that you are not pulling, then instead of 2 hours you can do 1.5 hours, instead of 1.5 hours - 1 hour, etc ... THE GIVEN NUMBERS ARE NOT DOGMA! Adjust the volume according to your needs.
The scheme, at first glance, looks extremely simple, but, in fact, it takes into account all aspects of the skier's preparation.
On Monday you need make a full day recreation. On Thursday you can swim in the pool or in the river (if possible) and go to the bathhouse. This will give unloading and active recovery for the legs from stress. Thus, in May and June you will train 8-10 hours a week. Cross-country racers should run on lightly rugged terrain, as evenly as possible, without accelerating into climbs. We turn the bike mainly on the plain, both in the forest and on the highway. Sunday long cross with sticks. This means we run a regular cross-country, but we walk all the climbs, actively pushing with our hands with sticks, imitating a ski alternating two-step move. Try to diversify your training locations as much as possible, change tracks as often as possible, take daily small hikes to unknown places, enjoy training. Mileage is absolutely not important to you, it is important to run or drive planned 1.5–2 hours.
OFP - general physical training. When moving in winter on skis, the muscles of the upper shoulder girdle. And in recent years, due to the fashion for overcoming classic marathons exclusively on the hands, the importance of training these muscles has greatly increased. What muscles should be developed and trained as a cross-country skier? These are, first of all: back muscles, arm muscles (triceps) and abdominal muscles. It is these muscles that are involved in the process of pushing with the hands, both in classical and in free moves. There are many exercises for the back, arms and abs. These are various pull-ups on the bar, push-ups from the bars and push-ups from the ground, pulling the knees to the chest while hanging on the bar on the press, etc. It is also useful to use various simulators and devices that imitate ski pushes with your hands. All exercises are performed with own weight, in 5-6 sets of 10-15 reps. With growth strength endurance muscles, closer to winter, you can use additional weights, in the form of pancakes weighing 5-10 kg, suspended from the belt. Important note. We do not strive to increase muscle size (although a small increase is inevitable), we strive to increase strength endurance. Pumping these muscles 2 times a week for 30 minutes will be enough at the initial stage of preparation.
We increase from July total time training and enter special work- replace the bike with rollers:
JULY and AUGUST:
Tue 1.5 – 2h cross.
Wed 2h rollerballs, OFP.
Fri 1.5 – 2h cross.
Sat 2h roller skates, OFP.
Sun 2.5h cross with step imitation uphill.
In P n. and on Thu. - weekend.
We continue to run cross-country with low intensity - slowly. At this stage, you should start using roller skis in your training. Alternate workouts with classic and free style. We ride evenly, with low intensity, trying to catch the technique of movement forgotten since the winter. Sometimes we ride without sticks, sometimes only “on our hands”. To increase the load, "slow" training rollers should be used. "Fast" racing rollerskis are good for competitions and for practicing speed, which is not provided for at this stage of training. We continue to do the imitation in the rises in the Sunday long cross with a step. OFP is carried out according to the previous scheme.
At the end of spring and summer, from September, we begin to intensify the training process. In four months, a good base of general endurance was laid, many kilometers and hours of training were run and run, the heart increased in volume, the muscles sprouted with additional capillaries, now you can work on power and speed.
Since September, we have been increasing the total training time slightly, bringing it up to 12-13 hours a week.
SEPTEMBER and OCTOBER:
Tue 2h cross.
Wed 2h roller skates with accelerations.
Thu 2h bike, OFP.
Fri 2h cross.
Sat 2h roller skates with accelerations, OFP.
Sun 2h cross with jump imitation uphill.
In P n. - day off.
Cross-countries on Tuesday and Friday we run on the terrain, using large and medium lifts, but without strong acidification of the leg muscles.
During rollerskating, periodically (every 10-12 minutes) accelerate by 20-40 seconds., powerfully pushing off with legs and arms. Here, the main thing is not to “part”, but to concentrate on the power of repulsions.
During the Sunday cross-country, we do a jump imitation in the ascents. But you need to jump no more than 1 minute. If the rise is very long, then you need to start it using step imitation, and finish it with a jump.
Step imitation performed by S. Nikolaeva and P. Sedov:
Jumping imitation performed by N. Kryukov:
http://www.youtube.com/watch?v=kaw0WBbHssU
Jump imitation performed by Norwegians:
http://www.youtube.com/watch?feature=player_embedded&v=_-rRldLHKNc
Practicing a stepless move on a simulator performed by O. Svärd:
http://www.youtube.com/watch?feature=player_embedded&v=HycGGqrnzlM
Strength work of the Russian men's team:
http://www.youtube.com/watch?v=x0bqFcGDq90
Roller skiing by D. Cologny and P. Nortuga
http://www.youtube.com/watch?v=sGioZvV2joA
In November, before the snow falls, we continue to train according to the program of the last two months: September-October. Immediately after the first snow falls, it is necessary to get on skis. As a rule, this happens in late November, early December. Thus, until about the new year, there is a whole month to properly “roll into” the competitive season. We reduce the amount of running to one or two times a week. A light jog of about an hour on Monday will be enough for an active recovery after a week of skiing in the competition season. In general, I would recommend everyone not to forget about jogging once a week throughout the winter. It will help nervous system relax, actively recover and switch. And in the spring, after the end of the season, it will be much easier to switch back to running training. In the meantime, during the period of “rolling in”, we are actively skiing, rebuilding the body for another job, remembering the technique of skiing. At this stage, do not rush, DO NOT RIDE TOO FAST! The main goal of “rolling in” is to catch the push and develop a stable roll on one leg, both in classic and in skating. Closer to the new year, having rolled 200-300 km on skis, you can add short accelerations of 30-40 seconds to your workouts, both on the plain and in climbs. So, slowly, you will come to the competition period.
The competitive season usually lasts three months from January to March. There are many competitions, skiers start, as a rule, every weekend. These are short races of 5, 10, 15 km, and long marathons of 50 km. But, it is advisable to choose a couple of the most responsible, most important starts for you, and prepare for them, considering other races as preparatory. Because it’s possible, of course, to give everything 100% every weekend, but this will inevitably lead to a decline in physical fitness, and at the most crucial moment you may not feel enough strength for the best performance of the season.
The training scheme during this period is as follows:
On Monday, after the competition, you need to unload, run cross-country.
On Tuesday and Wednesday, we quietly roll back 1.5 - 2 hours on a low pulse, focusing our attention on the technique of movement.
On Thursday, after a warm-up, we do accelerations: 8-10 segments of 1-2 minutes. We work on both power and frequency of movements.
On Friday we calmly roll back 1.5 - 2 hours.
On Saturday, we perform a pre-competition warm-up, this is 30-40 minutes of calm skating with a couple of short accelerations.
Sunday is the start.
This scheme can be easily followed throughout the winter.
Some remarks.
Despite the fact that skis are quite power view sports, already by February, the muscles, not receiving the usual strength work, begin to weaken. Therefore, in order to maintain good muscle tone, it is necessary to carry out the usual exercise once or twice a week. strength work on horizontal bars and bars. Do 5-6 sets of 12-15 pull-ups on the bar and 5-6 sets of 20-30 push-ups. Do not forget about flexibility and stretching exercises. After each workout, it is recommended to stretch well for 5-10 minutes. When it happens that there are no competitions at all on the weekend, then you can do high-speed work on long stretches instead of starting. After warming up, we run 6-8 segments of 1-2 km. This will support competitive muscle tone and help maintain a high emotional level.
Now we need to say a few words about nutrition. The nutrition of athletes in cyclic sports is very important. With food, it is necessary to receive a sufficient amount of proteins, carbohydrates, fats, vitamins and microelements for the successful conduct of both the training process and competitive activities. The nutrition of a cross-country skier consists of 60-70% of complex carbohydrates. These are a wide variety of cereals, bread, potatoes, pasta. Carbohydrates are the energy on which we train and run competitions. A sufficient amount of carbohydrates in food will prevent wasting and muscle reduction under the influence of long hours of cyclic training. But don't forget about protein either. These are meat, fish, eggs, cottage cheese. Protein is necessary both for building muscles and for the normal functioning of the whole organism as a whole. Vegetables and fruits can be consumed in unlimited quantities. They will give the body the necessary vitamins and minerals. IN winter period, and also in the spring you can additionally drink multivitamins from a pharmacy, since natural vitamins are no longer enough, and the competitive season requires an increased intake of them into the body.
Training and competition lead to a large loss of water in the body, so you need to drink plenty of fluids. If you are going to run a marathon on the weekend, then you need to load up on carbohydrates during the week, starting on Wednesday. The more you can fill your muscles and liver with glycogen, the longer you will maintain a high speed on the marathon. You need to eat fractionally - this means more often and in small portions, for quick digestion of food and to maintain a high level of energy throughout the day.
Thus, we have considered the main provisions of the training process of beginner amateur cross-country skiers. And in conclusion, I would like to remind you that the main task of amateurs is to get joy and pleasure from training and competition. Go in for sports, friends!
Evgeny GORYACHEV, April 2013
General physical training (GP) of an athlete is aimed at developing the functional systems of the body and strengthening health with the constant development of physical qualities: strength, speed, endurance, flexibility, agility, coordination abilities. Physical training is the foundation for the development and improvement of physical qualities aimed at achieving high sports results.
Strength - the ability to overcome or counteract resistance due to muscle tension. There are three main types of power abilities:
1) Maximum or absolute strength defines the limits that an athlete can exhibit when muscle contraction. The level of development of maximum strength is decisive in such sports as weightlifting, wrestling, arm wrestling, hammer throwing, discus throwing, shot put.
Relative strength is the maximum strength per 1 kg of the athlete's weight. High level relative strength takes place in sports such as gymnastics, acrobatics, high jumps, long jumps, etc.
2) Explosive or speed strength is the ability to overcome resistance with high speed. It is especially characteristic in such sports as wrestling, running on short distances, ski racing sprint, rowing, etc.
3) Strength endurance - the ability of an athlete to maintain optimal strength characteristics of movements for a long time.
Endurance is the ability to resist fatigue while overcoming competitive distances.
The level of endurance development depends on the energy potential of the athlete's body, the level of technical and tactical skill, mental capabilities that provide a certain level of training and competitive activity and counteract the process of fatigue.
The level of endurance depends on many factors. On the basis of specific features, endurance is divided into general and special, training and competitive, local, anaerobic, muscle and vegetative, emotional, static and dynamic, speed and strength.
The specificity of cross-country skiing allows you to subdivide endurance into general and special.
General endurance (aerobic) - the ability of an athlete to perform non-specific work of moderate and high intensity for a long time.
In cross-country skiing, the competitive program includes sprint, medium and marathon distances. Therefore, overall endurance must be ensured in various energy supply zones. The main mechanism of energy supply is aerobic, oxygen.
In cross-country skiing, the means of developing general endurance are walking, running, rowing, swimming, cycling, skiing and roller skiing, circuit training, labor processes and other cyclic locomotions of moderate and variable intensity. The duration of the load in one training session is from several minutes to 2-3 hours on the pulse up to 140-150 bpm.
In connection with the emergence sprint distances(sprint, sprint relay) the process of developing general endurance becomes much more complicated, since the generally accepted methodology for its development can hinder the development of speed qualities and speed technology. Therefore, when developing general endurance, it is necessary to use means aimed at developing speed-strength qualities, aerobic-anaerobic capabilities, flexibility and coordination abilities.
Speed abilities are a complex of functional properties of the body that ensure the performance of motor actions in a minimum period of time.
The age favorable for the development of the speed of motor reactions is from 7-8 to 11-12 years; single movement speed - 11-12 years; frequency of movements - 12-13 years.
For a cross-country skier, the maximum possible pace of movement is very important, at which the technique of movements is preserved. To cultivate a high pace, short distances are used on the plain and slopes of various steepness. Segments can be overcome with the maximum possible frequency by moving only due to the work of the hands (alternate or simultaneous) or a specific move. As a rule, the length of the segments is used from 50 to 500 meters on the plains and from 20 to 50 meters on the slopes. The number of repetitions is from 3 to 5 with the restoration of heart rate up to 120 bpm. and two to five episodes. The length of the distance (segment) depends on age, qualifications, conditions of movement. The speed of its passage and the pace should not decrease by the end of the segment. Depending on the length of the segment, the intensity of passage is determined. When resting between segments and series, you should use leisure. The passive interval with the normalization of autonomic functions reduces the level of neuromuscular excitation necessary for the mobilization of speed capabilities.
Flexibility is the ability of a person to perform movements with maximum amplitude.
There are two types of flexibility: active and passive.
Flexibility is based on the mode of muscle work: 1) dynamic; 2) static; 3) mixed; 4) static dynamic.
Active flexibility is the ability to achieve large ranges of motion in any joint due to the activity of muscle groups.
Passive flexibility is determined by the highest amplitude that can be achieved due to external forces.
Dynamic flexibility - flexibility shown in exercises of a dynamic nature.
Static flexibility is the flexibility shown in exercises of a static nature.
General flexibility - the ability to perform movements with a large amplitude in the joints and directions, corresponding to the characteristics of sports specialization.
For the education of flexibility are widely used:
General developmental exercises with objects, with your own weight, with the weight of a partner, on gymnastic equipment;
Stretching exercises ( slow movements, rhythmic rotations, swaying of arms, torso, legs, head);
Springy exercises (tilts to the sides, forward, backward, swinging arms, legs);
With the opposition of the partner, the weight of the object;
Systematic strength exercises in the form of maximum stresses (holding the limb in the position allotted to the limit);
Passive movements on the shells (due to body weight).
Coordination abilities - an integral concept that combines dexterity, balance, the ability to differentiate movements in space, accuracy (accuracy) of movements, the ability to differentiate muscle efforts, movements in time, tension and relaxation, a sense of rhythm.
A significant place in the training system of a skier-racer is given to the education of balance, differentiation of movement in space and time, accuracy and accuracy of movements, the ability to alternate tension and relaxation.
Balance - the ability to ensure the stability of the posture in static and dynamic modes.
When doing a significant amount of exercise, there is balance. In the training of cross-country skiers, balance is one of the determining factors in learning the technique of skiing. To cultivate balance, as a rule, exercises and postures are used that make it difficult to maintain balance.
Differentiation of movements in space is the ability to maintain clear ideas about changes in spatial relationships in specific operating conditions.
In cross-country skiing, a special place is given to developing a sense of snow, time, space, pace and rhythm.
Accuracy is the degree of coordination between the activity of the visual and motor analyzers.
The means of developing accuracy are various exercises (walking, running, jumping, throwing, general developmental exercises) with strict regulation.
The ability to differentiate muscle efforts is the presence of clear ideas about changes in power relations in specific conditions of activity.
Main methodical method cultivating the ability to differentiate efforts is the urgency of accurate information about the magnitude of the effort being developed.
Special physical training (SPT) is aimed not only at developing specific motor qualities and increasing the body's functional capabilities in relation to the conditions of competitive activity, but also at mastering all the ways of skiing.
The main means of SFP are:
Skiing;
Roller skiing;
Movement on artificial routes;
Specialized training devices that allow you to simulate the training load;
Special preparatory exercises;
Mixed movement (running with imitation in the rise).
IN training process The cross-country skier needs an optimal combination of means for the development of special training. The share of using TFP funds in the annual cycle gradually increases as it approaches winter season and reaches maximum values in the autumn-winter stage of the preparatory period. The ratio of GPP and SPP and the dynamics of their changes in the annual cycle of training are influenced by: qualification, age, individual characteristics, functional capabilities of organs and systems. With age and skill growth, the volume of general physical fitness gradually decreases, the volume of SFP increases and reaches the following proportions for high-class skiers: 70-80% - SFP; 30-20% - OFP. At the stage initial training these proportions are: OFP - 70-80%; SFP - 20-30%.
Special physical training is aimed at the development of physical qualities (using the means of physical fitness) necessary for their implementation in the conditions of competitive activity. To do this, use the following training methods:
Repeated;
interval;
Variable;
Uniform (on the developing mode);
Control;
Competitive.
The repeated method is aimed at educating speed, strength, speed-strength training.
The interval method is aimed at developing speed and strength endurance.
Variable and uniform methods are used in the development of special endurance.
The use of control and competitive methods makes it possible to identify shortcomings in the training system and determine in full the level of special preparedness of a ski racer.
In the process of preparing a skier for the development of volitional and physical qualities, teaching technique and tactics, an unusually wide range of different exercises is used. Each of the exercises used has a diverse effect on the body of a ski racer, but at the same time, the solution of certain training tasks depends on the purposeful use of certain exercises.
GPP for young skiers is carried out in approximately the same way, regardless of the intended future specialization. In the summer, for the purpose of versatile development, exercises from other sports are widely included in the training of young skiers, mainly in the form of long-term movement - cycling, rowing, swimming, even running, sports and outdoor games. The dosage depends on the age, the stage of preparation in the annual cycle and many years of preparation (N.P. Anikin, 1971).
In addition, a variety of exercises for the main muscle groups are widely used: with objects and without weights, to develop strength, jumping ability, flexibility, balance and the ability to relax.
The main means of SFP are: skiing and specially prepared exercises. Specially prepared exercises help to increase the level of development of the specific qualities of the skier, and improve the elements of the technique of the chosen type of skiing (Yu.V. Verkhoshansky, 1977). These include a variety of simulation exercises and exercises on simulators (roller skiing).
When performing these exercises (during the snowless season), the muscle groups that are directly involved in skiing are strengthened, and the elements of skiing technique are improved. Due to the fact that these exercises are similar to skiing both in terms of motor characteristics and the nature of efforts, a positive transfer of physical qualities and motor skills is observed here.
At present, the main means of special physical training of a skier-racer is movement on roller skis (N.N. Kuznetsov, 1999). The expansion of its application is quite fair, however, the one-sided passion for roller skiing and the complete exclusion of exercises from training are not able to completely solve all the tasks of SPT. Therefore, in the training of a cross-country skier, mixed movement over rough terrain with alternating running and imitation in climbs of various steepness and length should be constantly included in training, along with other exercises. The ratio of these funds depends on the level of preparedness of young skiers and individual muscle groups.
In winter, the main means of SFP is skiing in a variety of conditions. Special physical training in the annual training cycle of a skier is closely related to other types of training - technical, tactical and special mental.
In cross-country skiing, when selecting exercises, it is necessary to take into account the greater or lesser transfer of skills and qualities from the various exercises used to the ways of skiing. Exact choice exercises
during training and training largely determines the effectiveness of long-term training at all its stages.
All physical exercise used in the preparation of skiers, it is customary to divide into the following main groups:
1. Exercises of the main type of skiing - cross-country skiing, selected as a subject of specialization. This group includes all methods of skiing (skiing, descents, ascents, turns, etc.). All these exercises are performed in different versions and in a variety of ways.
2. General - developmental exercises, which, in turn, are divided into two subgroups:
a) general - developing preparatory;
b) exercises from other sports. (Bliznevskaya, 2001) The first subgroup includes a variety of exercises without objects and with objects (stuffed balls, dumbbells, auxiliary objects - weights, cores, etc.). This also includes exercises with the resistance of partners and elastic objects (rubber shock absorbers, springs, etc.). The most widely general - developing exercises are used in the training of young skiers, as well as beginners and skiers of the lower ranks.
The second subgroup includes exercises from other sports (athletics, rowing, sports games, swimming, etc.). These exercises are used mainly in the snowless season to develop the physical qualities necessary for a skier. Exercises are selected so that there is a positive transfer physical activity, from the applied view to the main view - cross-country skiing. So, for the development of endurance, cross-country running is used; for the development of strength endurance - long rowing; for the development of agility, coordination of movements and speed - sport games(basketball, handball, football), etc.
3. Special exercises are also divided into two subgroups:
specially preparatory;
specially leading.
Special preparatory exercises are used to develop physical and volitional qualities, in relation to cross-country skiing. Specially leading exercises are used to study the elements of the technique of skiing.
The group of special exercises includes exercises that selectively affect individual muscle groups involved in certain movements, in ways of moving on skis (for example, in repulsion), as well as a wide range of imitation exercises (in place and in motion). Imitation exercises can be used both to improve a single element of technique, and for several elements (in conjunction). The use of simulators (movement on roller skis) significantly expands the possibilities of the impact of special exercises.
The range of special exercises used in the training of skiers is currently quite wide. At the same time, it should be noted that the same exercises (for example, imitation and movement on roller skis), depending on the tasks and methods of application, can be used both as preparatory and lead-up exercises (N.N. Kuznetsov, 1999) .
At the beginning of the preparatory period, small-scale simulation exercises are used as a means of teaching and improving the elements of technique. In autumn, the volume and intensity of these exercises increase, and they contribute to the development of special qualities.
It is especially important to select general developmental exercises in accordance with the characteristics of the chosen type - cross-country skiing. In the training of skiers, a wide range of exercises has developed, which are classified according to their predominant effect on the development of individual physical qualities.
This division is somewhat arbitrary, since when performing exercises, for example, for speed, other qualities develop, in particular, muscle strength (I.B. Maslennikov, G.A. Smirnov, 1999). Long-term performance of various exercises to some extent contributes to an increase in the overall level of endurance.
Endurance exercises:
middle and long distances(along the track and cross);
mixed movement over rough terrain (alternating walking and running, running and imitation in climbs);
rowing (kayak, folk, academic);
swimming for medium and long distances;
cycling (on the highway and cross), etc.
All exercises for the development of endurance are performed with moderate intensity and duration, depending on the stage, period, age and fitness (M.Ya. Nabatnikova, 1972).
Strength Exercise:
1. Body weight exercises:
flexion and extension of the arms in the emphasis while lying and on the uneven bars;
pull-ups on the high bar and rings;
transition from hanging to emphasis on the crossbar and rings (by force);
rope climbing without the help of legs;
squatting on one and two legs;
lifting the legs in the prone position or hanging on the gymnastic wall - into the corner and, conversely, lifting the body, in the prone position, the legs are fixed.
2. With external weights (barbell, weights, dumbbells, stuffed balls, stones and other auxiliary items):
throws, jerks, pushes and presses of the indicated objects with one or two hands in different directions;
rotational movements of the arms and torso (with objects) and tilts (with objects).
3. Resistance exercises with a partner (various movements of the arms, torso, etc.), movement on the hands in support, the partner supports the legs, jumps in the same position, etc.
4. Exercise with the resistance of elastic objects (rubber shock absorbers and bandages, expanders) in various positions, a variety of movements for all muscle groups.
5. Exercises on simulators. A variety of simulators are used with pulls through blocks and weights for all parts of the body and muscle groups in various positions.
The amount of weights, the number of repetitions, rest intervals and the combination of exercises are selected depending on the gender, age, fitness and qualification of the skiers and the level of development of the strength of individual muscle groups (to eliminate developmental deficiencies in each skier individually).
Exercises for the development of speed:
short distance running (30-100 m);
high jumps, long jumps from a place and multi-jumps (singles, triples, fives, etc.) and from a run;
running exercises of a sprinter;
sport games.
All exercises for the development of speed are performed with maximum speed(intensity), the number of repetitions before the start of its decrease, and also depending on the age and fitness of the athletes.
Agility exercises:
sport games;
elements of acrobatics;
jumping and jumping exercises with additional movements, turns and rotations;
special exercises for the development of coordination of movements.
With the development of agility, it is necessary to constantly update the sets of exercises, since they have the necessary effect only as long as they are new for the athlete. The use of mastered exercises does not contribute to the development of dexterity and coordination of movements.
Flexibility exercises:
swing and springy with increasing amplitude (for arms, legs and torso);
swing and springy movements are performed with the help of a partner (to increase the amplitude).
All exercises for the development of flexibility are used repeatedly, repeatedly with a gradual increase in amplitude, it is better to perform them in series, with several repetitions in each. Particular attention should be paid to the development of flexibility in adolescence, from about 11 to 14 years of age, at which time it develops most easily. Balance exercises:
swing and rotational movements (for arms, legs and torso), as well as squats on a reduced support;
the same on an elevated support.
the same on an unstable (rocking) support.
walking, running and jumping on the same types of supports.
special exercises for development vestibular apparatus.
In a large volume, special exercises are also used to develop this quality and improve the functions of the vestibular apparatus:
tilting the head forward, backward, to the right, to the left;
rotation and turns of the head (2 movements in 1 s), quick movements of the head in various positions (2-3 movements in 1 s);
180 and 360° turns on the spot and on the move;
slopes and circular motions body, somersaults forward, back to the sides, the same repeatedly, followed by jumping up and with turns of 90-180 ° in the jump and other rotational exercises.
In addition, various simulators are used (on an unstable, rotational, swinging, rolling support), both developing balance and strengthening joints (M.Ya. Nabatnikova, 1972).
For the development of speed-strength qualities, various jumps and jumping exercises are used: multiple jumps from a place, on one and two legs from various starting points(from a deep squat on the whole foot or on the toes), and in various directions (up, forward, up the slope, jumping on an obstacle, etc.). All jumping exercises can be performed with weights. It is very important to achieve the highest repulsion speed when performing jumps (V.B. Korenberg, 2001).
For the development of speed-strength qualities, it is advisable to perform some jumping exercises at maximum speed for a while, for example, jumping on two legs in a segment of 10 or 20 m, the same, but with overcoming 5 barriers 80 cm high, etc. To develop the speed-strength qualities of the muscles of the arms and shoulder girdle, a variety of exercises with external weights (stuffed balls, cores, dumbbells), as well as weights with their own weight, are used. The amount of weights in various exercises and for various groups muscles varies from small (25 or more repetitions) to medium (13-15 repetitions), but never large and limiting.
All exercises are performed in a dynamic manner - with a high (accessible for the magnitude of weights) speed. It is possible to use various shock absorbers and expanders, bringing the exercise closer to the nature of movements in skiing. But the amount of effort and speed of movements during the development of speed-strength qualities in these exercises should exceed the usual for skiing. Speed strength exercise you can also count the imitation in the rise with sticks and without sticks, but performed at a high pace.
from the above groups and exemplary exercises complexes are made. At the same time, it must be taken into account that the conditions for performing the exercise can change its direction and the final effect of the application. So, running at high speed on a flat area (along the track) develops speed, and running uphill contributes to the development of muscle strength.
In the training of cross-country skiers, against the general background of high development of strength, strength endurance, speed, agility and flexibility, the main attention is paid to the development of general and special (speed) endurance and speed-strength qualities. Special exercises are widely used in the training of athletes in various types skiing. In cross-country skiing, imitation exercises and movement on roller skis are used to improve the elements of the technique of skiing. Skiing in the summer on substitutes for snow has not become widespread.
In the training of young cross-country skiers for learning and improving the technique of ways of movement and in the development of physical qualities, the same means (exercises) are mainly used as in the training of adult skiers (K.L. Chernov, 1962).
The main difference lies in the amount of application of certain exercises. For example, teenage beginners use a wide range of general developmental exercises and fewer exercises for the development of special qualities; gradually (with age and increasing level of preparedness) this ratio changes. The dosage of the exercises used depends on the age, the level of development of certain qualities of general fitness and the stage of long-term training (tasks).
When planning the exercises used in adolescence, the principles of accessibility, systematicity and gradualness should be taken into account (V.D. Shaposhnikov, 1968).
