October 19, 2011 (Park City, UT) – Here’s part two of the Strength Training  Q & A with Kikkan Randall where she explains about her 3-part program for balance, agility, strength and speed. Check out Randall’s Training Rap HERE and check her MAILBAG for all Q&As thru the season.

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Oct. 19 – Q&A – Strength Training Part 2

Hi Kikkan,

What are the details of your strength and core program this time of year?  Specifically what exercises would you be doing. Do you have a maintenance program once the ski/racing season starts?

Karl Schneider

Hi Karl,

My current strength sessions are divided into three parts. Part one is mobility exercises that help me reverse and balance out some of the motions I do over and over in skiing and focus on the shoulders, hips and back flexibility. Part two is the main part of the program where I do a couple big leg/whole body lifts like power cleans and a couple upper body exercises like weighted pull-ups. The final part of the program is core based and usually includes three core exercises like weighted plank.

Once the racing season starts, I will still continue to do a mix of mobility, power lifting and core, but the amount in each session will be reduced. I also use some explosive exercises to get the muscles fired up for racing.Cheers,
Kikkan 🙂