My strenght training is created normal way. Four different type of trainigs consist the basic, general strenght, power strenght, speed strenght and endurance strenght. In the begining of training season I concentrate in general strenght, cause it creates basic to the other trainings. Power strenght and speed streght are my main trainings later in training season and also in competition season. I make only little endurance training by weights, cause my opinion is that I get enough endurance strenght by skies and rollerskies.
Inside training- and competition season I make couple of Strenght periods. One period will take maybe two weeks and consist of 6 - 8 different kind of strenght trainings. With these periods I can improve my Strenght level little bit and make sure that my level doesn't go down.
Sets and Repetitions:
Typical general strength training consists of 3 sets of 10 repetitions by 75-80 max, power strength training 3 sets of 2-4 repetitions 90% max, speed strenght training 3 sets 5-10 repetitions by 50% max and endurance training of 3 sets of 10+ repetitions 40% max.
Total work should take 45 - 60 minutes not including warm-up.
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