REF-647 · Losnegard et al., 2011 · Scandinavian Journal of Medicine & Science in Sports, · Paper · PubMed
Twelve weeks of twice-weekly heavy strength training on top of high-volume endurance training raised 1RM (pull-down +19%, half squat +12%), improved double-poling performance more than control, and raised skate-rollerski VO2max 7% in elite skiers
No interference, little thigh hypertrophy
Participants
n=19 elite cross-country skiers (11 men aged 18–26, 8 women aged 18–27) assigned to a strength group (STR, n=9) or control (CON, n=10). STR added heavy strength training twice a week for 12 weeks to normal endurance training.
Protocol
Controlled intervention (from the abstract): elite cross-country skiers assigned to a strength group (STR, n=9) or a control group (CON, n=10); STR added heavy strength training twice a week for 12 weeks to normal endurance training.
Measures: 1RM seated pull-down and half squat; cross-sectional area of m. triceps brachii and m. quadriceps; VO2max in skate-rollerskiing and running; energy consumption during submaximal rollerskiing; double-poling performance; rollerski time-trial performance.
Key Findings
1RM improved in STR only: seated pull-down +19 ± 2%, half squat +12 ± 2%; no change in CON.
Triceps brachii cross-sectional area increased in both groups; quadriceps CSA did not change — the strength gain came with little thigh hypertrophy.
VO2max during skate roller-skiing increased in STR (+7 ± 1%); running VO2max was unchanged. Energy consumption at submaximal roller-skiing intensities did not change.
Double-poling performance improved more in STR than in CON; both groups improved rollerski time-trial performance similarly.
Practical Application
In 19 elite skiers, 12 weeks of twice-weekly heavy strength training on top of high-volume endurance work raised upper- and lower-body 1RM (+19% / +12%), improved double-poling performance more than control and lifted skate-rollerski VO2max by 7%, with no loss of running VO2max or submaximal economy. Program heavy strength work alongside the endurance volume for skiers — twice a week is the tested dose — and expect the gain to show in double poling first.
Target both the pulling musculature and the legs (pull-down and half squat were the tested lifts); keep endurance volume intact — the endurance markers did not suffer.
Inference, not tested: the rollerski time trial improved equally in both groups over the block, so the strength-specific edge is in double-poling performance, not general rollerski racing, within 12 weeks.
Limitations
Small elite sample (n=19; 9 vs 10), assignment not described as randomised in the abstract, 12-week block; generalisation to recreational skiers and longer macrocycles untested; the exact strength programme (sets/loads) is full text.
How this entry was checked and changed
Why this level
regraded 2026-09-27 from B+: parallel controlled trial with n=19 (rubric B: parallel trial under 20)
Content correction 2026-09-27
"Raised lean mass" -> the abstract reports triceps CSA up in both groups and no change in quadriceps CSA; lean mass is not reported. "VO2max preserved" -> VO2max during skate roller-skiing increased 7% in STR (running VO2max unchanged).
"Randomized controlled" -> "assigned" per the abstract; added n=19 (9/10), sexes and ages, the 1RM gains, the twice-weekly dose, submaximal economy and the equal time-trial improvement. Level B+ -> B per the 2026-09-26 rubric (parallel trial under 20).
2026-09-28: added Protocol from the abstract (Europe PMC PMID 20136751).