Bark muscle training from Olympic champion Alexander Legkov - video

Olympic champions devote almost all their time to sport. For them, being strong, fast and keeping themselves in perfect shape is a real job. Skier Alexander Legkov, for example, trains every day and pays attention to all types of exercise. Most of his training is, of course, skiing, but the Olympian does not neglect gym sessions either.

Russian skier, Olympic champion

My training plan is standard – to train every day. I do strength training twice a week, and the rest is spent on the piste. Naturally, if it is winter. I ski almost every day – five times a week. I don’t do stretching now, but I used to do it. And it helps a lot to recover after any training. Now I don’t have time to stretch, but when I do, it’s very cool.

The athlete sticks to a clear training plan and sometimes consults with his ski coach Markus Kramer. In general, these are calm and even training sessions, but if there is a competition coming up, Alexander practices speed development a day and a half before it.

Alexander Legkov

Alexander:In the gym I do strength training with maximum and low weights. I alternate and watch, if my strength has dropped, I choose a smaller weight, and if I feel good strength, I do exercises with maximum weight. In winter, as a rule, I choose maximum weights. I train in the gym to tone my muscles, and the next day I work on speed. Strength training in the gym gives me the opportunity to do less speed work and run at the expense of muscles.

Alexander does not set any restrictions before training. The athlete says that he can eat right before training or go to training without sleeping.

Alexander: What I don’t do before training? I don’t drink alcohol and that’s all. Now the rhythm of life is such that there is no word “no”, there are words “yes” and “must”. If you have to do a workout, you have to go out and do it. Of course, without alcohol, and the rest I can do everything else: eat, drink, even stay awake. Although if I haven’t had a good night’s sleep, it’s better not to work out. So far, I can cope with it: even when I don’t sleep, and then I train.

Alexander Legkov

Obsah

Alexander Legkov’s favorite exercises for cortical muscles

Bicycle with a small amplitude of movement

Technika

Lie on your back. Put your hands on your waist. Deflection in the back should not be.
Pull the straight legs off the floor. The distance between the feet and the floor should be small.
Start making small “steps” with your legs. Fluctuations of the legs should be with a minimum amplitude.
If it is difficult to do this variant, you can bend your legs and pull them higher.

Do the exercise for one minute and 15 seconds, rest – 15 seconds.

Bicycle with the palm touching the heel

Technika

Lie on your back. Pull straight legs off the floor.
Bend the right knee, pulling it up to the chest. With the left palm touch the right heel. The right arm is straightened and stretched diagonally to the side. The gaze is necessarily directed behind the outstretched arm.
Do the same with the left leg and right arm.

Perform the exercise for one minute and 15 seconds, rest – 15 seconds.

Side plank

Technika provádění

Lie on the mat on the right side. Bend the right arm at the elbow, put the left one on the waist, legs together.
Raise the body. The body and legs should be one straight line.
If the training allows, the left arm can be stretched upward, and the body can be rocked up and down. You can also swing your left leg.
Change sides and repeat all over again.

For more complication, you can put your feet on a sports ball and do the same thing on it.

Do the exercise for one minute and 15 seconds, rest – 15 seconds.

Complicated plank on the ball

Technika

Lie on your stomach. Arms are bent at the elbows. Put your feet on a sports ball.
Body and legs form a straight line. The pelvis should not be raised too high or lowered too low.
Fix in this position and stand.

To complicate the exercise, you can pull up to yourself alternately the left or right leg.

Do the exercise for one minute and 15 seconds, rest for 15 seconds.

Reverse plank with lifting legs

Technika provádění

Lie on your back. Lean back on bent elbows.
Straighten the arms, lift the body up. Body and legs form one straight line.
Raise the left leg up, then immediately lower it, but do not put it on the floor. Immediately take the leg to the side, return it to its place and lower it to the floor.
Do the same with the right leg.

If you are well prepared, you can stand in a reverse plank on your elbows.

Perform the exercise for one minute and 15 seconds. Rest – 15 seconds.

This complex can be done under any conditions. Your body will be strong and pumped up, and then you will be able to participate in various sports competitions, for example, in the “Legkov Race” – this year it will be held on February 26-27.

Train and be in shape!