Strength Training For Ice Skating

I've been reading a lot about figure skating recently, and in particular off-ice training. While I would love to spend every minute of every day practising ice-skating, it's simply not possible, and when I'm sat at home I want to feel as though I'm still working towards my goals.

I downloaded a Kindle book called 'Weight Training for Ice Skating'. They provide programs for off ice training of muscles that are both extremely important to ice-skaters, such as legs and core, as well as those that are often overlooked while on the ice but provide the body with overall balance, strength and stability such as shoulders and lower back.

The training program is divided into four-week intervals with four days training and three rest days in each week. I will add the rest of the weeks as time goes on but this is the first month training schedule.

Weeks 1-4: Strength Training

Days 1 & 3

Exercise	Muscle Group	Sets	Reps
Upright Rows	Shoulders	3	8 per set
Barbell Military Press	Shoulders	5	8, 6, 4, 2, 1
T-Bar Rows	Back	3	8, 8, 6
Barbell Curls	Biceps	3	8 per set
Standing Flies	Shoulders	3	8, 8, 6
Wide-Grip Lat Pull Down	Back	3	8 per set

Days 2 & 4

Exercise	Muscle Group	Sets	Reps
Squats	Legs	3	8 per set
Leg Press	Legs	3	8 per set
Calf Raises	Legs	3	20 per set
Lunges	Legs	3	8 per set
Leg Extensions	Legs	3	8 per set
Leg Curls	Legs	3	8 per set

* The videos I've linked to are either 'at home' versions of exercises that don't require gym equipment, or it's easy to see where hand weights (or water bottles/tins of beans) can be used in place of gym equipment

Before performing any strength training be sure to warm up the body for between 5-15 minutes. Star jumps, jogging, skipping... whatever increases your heart rate, increases blood flow to the muscles and warms up your body!

Also recommended are ab exercises and any core strengthening exercises such as planks, the pilates one-hundred and basic crunches.

Always remember to stretch out after any workout to reduce tension, strain and lactic acid build up in your muscles.

xx