3-Step Double Pole Walking: walking with normal strides; the less you use your leg muslces - the more you can demand of your arms; every third step you double pole plant both of your poles which contact the ground at exactly the same time as your front foot step; "left-2-3 right-2-3 left-2-3 right-2-3"; your focus is to use your arms to do a double pole crunch with your abdominals; and finish with your triceps to follow through; bring your belly button forward with your hands during recovery; do this on flat terrain or up a hill.
One Arm Poling on Roller Skis: the most effective & efficient way for xc skiers to do ski specific training to strengthen your arms & shoulders in the summer; skate roller skis with skate ski poles with sharp tips + get your tips sharpened with a file.
SAFETY FIRST = you must wear a helmet & bright white outer layer; find a section of bike path or paved street close to your home with zero or slow traffic; never roller ski into the sun with low visibility for vehicles.
Single Arm Poling Strength = identical to classic diagonal stride arm action without using your legs; swing elbows forward with 90 degrees flexion; reach forward with your elbow; open belly button forward; lightly crunch pole into pavement while crunching your abdominal muscles; drive elbows back like trying to "elbow" the person behind you; keep feet side-by-side the entire movement; repeat three times per week; progression start with 6 or 9 minutes per day; add 3 minutes per day each week; after 4 weeks start poling on terrain into the wind or up gentle slope hills.
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