A Systematic Review of the Effects of Strength and Power Training on Performance in Cross-Country Skiers

Abstract

To identify and evaluate current scientific literature concerning the effect of strength, power and speed training on relevant physiological and biomechanical characteristics and performance of competitive cross-country skiers (XCS), the databases Scopus and PubMed were searched systematically for original articles in peer-reviewed journals. Of the 599 studies retrieved, 12 met the inclusion criteria (i.e., assessment of outcome measures with relevance for XCS performance; involvement of traditional resistance training; application of external resistance to the body; intervention longer than 4 weeks; randomized controlled trial). The methodological rigor of each study was assessed using the PEDro scale, which were mostly poor-to-fair, with good methodological quality in only two articles. All of the strength/power/speed interventions improved 1RM (0.8-6.8 ES), but findings with respect to jump performance, ability to generate force rapidly and body composition were mixed. Interventions demonstrated moderate-to-high ES on XCS specific performance compared with control (mean ES = 0.56), but the pattern observed was not consistent. None of the interventions changed anaerobic capacity, while in most studies VO2max was either unchanged or increased. Work economy or efficiency was enhanced by most of the interventions. In conclusion, present research indicates that strength training improves general strength, with moderate effects on XCS performance, and inconclusive effects on work economy and VO2max/VO2peak. Strength training with high loads, explosive strength training, or sprint interval training seem to be promising tools for modern XCS training. Future investigations should include long-term (e.g., >6 months) strength training to allow sufficient time for increased strength and speed to influence actual XCS performance. Moreover, they should include both sexes, as well as upper- and lower-body muscles (trained separately and together) and employ free weights and core training. Methodological differences and limitations highlighted here may explain discrepancies in findings and should be taken into consideration in future research in this area.

High-Volume Resistance Training Improves Double-Poling Peak Oxygen Uptake in Youth Elite Cross-Country Skiers and Biathletes: A Pilot Study

“…Significant upper-body strength increases of 9-17% were observed in both intervention groups, aligning with previous studies showing 6-24% strength gains after 6-12 weeks resistance training in cross-country skiers [7]. HL showed superior strength gains, supporting a strength-endurance continuum and a dose-response effect of load on dynamic strength [47,54,55].…”

“…The study observed large improvements in VO 2peak -DP for both absolute terms (HL: 8.5%, LL: 9.2%) and relative terms (HL: 9.4%, LL: 9.4%), with no significant changes observed in the control group. It is worth noting that there were no alterations across the groups, aligning with prior research [7]. The change in the ratio between VO 2max and VO 2peak -DP highlights the distinct effect of resistance training on aerobic performance during DP, necessitating further exploration of the underlying mechanisms.…”

“…Double poling (DP), a sub-technique within the classical style with the highest degree of upper-body involvement, has therefore become increasingly important [3][4][5][6]. Research has focused on strength and power development, especially in the upper body, due to double poling's significance in cross-country skiing [7]. Double-poling performance is linked to upper-body strength and power, resulting in higher peak forces, shorter contact Appl.…”

From juniors to seniors: changes in training characteristics and aerobic power in 17 world-class cross-country skiers

“…Women increased their strength training volume while men showed a reduction on corresponding volume, resulting in considerable sex differences in the transition from junior to senior age. Strength training can positively affect XC performance by enhancing work economy ( Stöggl and Holmberg, 2022 ). The shorter distances in women’s races may put relatively higher demands on power output on women.…”

Technique and maximal skiing speed for youth cross-country skiing performance

“…These studies found that factors such as maximal skiing speeds, explosive or maximum force, and muscular endurance power were also important predictors of XC skiing performance. All these findings are reported in a systematic review of the effects of strength and power training on performance in XC skiers (12).…”