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Speed Skating Workout Plan
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Speed Skating Workout Plan

4 Weeks / 4 Days per Week / Intermediate

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Speed Skating Workout Plan
Start Plan (PRO)
Become a PRO Member

Speed Skating Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Speed Skating Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Speed Skating Pilates Workout

Notes for Week 1, Day 1

The reason that the repetitions switch around so much for this speed skating workout is because you don't want your body to get used to the workout and plateau. Keeping the reps different from week to week will help to challenge your body and not let your body get into a comfort zone.

This workout is designed to improve strength, speed, explosiveness, and quickness. As well as improve flexibility and help to prevent injury.

Take the pilates seriously because this will allow for more muscle growth and quicker recovery times.

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
3 sets, 12 reps, 01:00 rest
 3 12 01:00
Abs / Beginner
3 sets, 20 reps, 01:00 rest
 3 20 01:00
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
 3 15 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
 3 12 01:00
--
--
3 sets, 00:00:30
 3 00:00:30 --:--
--
--
3 sets, 12 reps, 01:00 rest
 3 12 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Speed skating is an immensely difficult sport. It requires incredible balance and core strength, exceptional endurance and explosive power plus strong muscles for bursts of speed. The Speed Skating Workout addresses everything a skater needs, making you faster, stronger and more toned. Speed Ska... more

Speed skating is an immensely difficult sport. It requires incredible balance and core strength, exceptional endurance and explosive power plus strong muscles for bursts of speed. The Speed Skating Workout addresses everything a skater needs, making you faster, stronger and more toned.

Speed Skater Workout Program

Speed skating training is unique because of the varying needs that skaters need to perform well and beat their competition. Skaters must be strong but not too bulky because weight hinders speed. Skaters must also have stamina, which requires a different type of training than working out for strength.

The Speed Skating workout program is beneficial for short track speed skating, which is usually performed indoors on ice rinks. The program consists exclusively of dry land training for speed skaters using exercises that meet the variety of needs of these athletes.

Speed Skating Pilates Workout

The first of the four workouts uses all Pilates exercises. The workout includes six exercises to improve core strength and balance. Each speed skater exercise is done in three sets of 12 to 30. The higher repetitions are ideal for core training and toning.

Speed Skating Upper Body Workout

The second workout is a speed skating weight training routine for the chest, back, shoulders and arms. The bulk of the exercises use a repetition range of three to 10, which change each week.

The changing reps ensure that your body does not adapt to a routine. Adaptation leads to a training plateau.

Speed Skating Legs Workout

The speed skating legs workout builds strong thighs, calves and glutes, giving you the strength you need to propel your body forward on the ice.

You perform each speed skaters exercise between eight and 12 times. The reps change each week to stave off adaption. The moderate repetition range builds muscle size, but limiting the workout to only two to three sets prevents you from bulking up and thus slowing down.

Speed Skating Plyometric Workout

Training for speed skating must increase not only strength but explosive power. You are not carrying or throwing heavy objects; you must be able to move your body quickly and activate your muscles together as a unit. The plyometric workout brings together the lower body, upper body and core strength and translates it into improved athletic performance.

Plyometric exercises involve dynamic movements; their purpose is to train your muscles to move your bodyweight quickly and in multiple directions. To accomplish this goal the workout uses bodyweight exercises, like clap push-ups, plus small weights including medicine balls and weighted plates that you can move quickly with control.

Competition

Speed skating is not just about setting a personal best; you also have to beat the other skaters. A sport-specific program gives you a leg on your competition. Complete this speed skating training program to get ripped, gain strength and improve cardiovascular endurance in just 30 days.

Speed Skating Upper Body Workout

Notes for Week 1, Day 2

When you think of speed skating you think legs, but along with having strong legs it is also important to have a strong upper body. This will help compliment your lower body and give you more speed, explosiveness, and quickness.

The reason that the repetitions switch around so much for this speed skating workout is because you don't want your body to get used to the workout and plateau. Keeping the reps different from week to week will help to challenge your body and not let your body get into a comfort zone.

This workout is designed to improve strength, speed, explosiveness, and quickness. As well as improve flexibility and help to prevent injury.

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
Biceps / Beginner
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
Glutes / Intermediate
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps
 2 8 --:--
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps
 2 8 -- --:--
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps
 2 8 --:--
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
 2 12 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Speed skating is an immensely difficult sport. It requires incredible balance and core strength, exceptional endurance and explosive power plus strong muscles for bursts of speed. The Speed Skating Workout addresses everything a skater needs, making you faster, stronger and more toned. Speed Ska... more

Speed skating is an immensely difficult sport. It requires incredible balance and core strength, exceptional endurance and explosive power plus strong muscles for bursts of speed. The Speed Skating Workout addresses everything a skater needs, making you faster, stronger and more toned.

Speed Skater Workout Program

Speed skating training is unique because of the varying needs that skaters need to perform well and beat their competition. Skaters must be strong but not too bulky because weight hinders speed. Skaters must also have stamina, which requires a different type of training than working out for strength.

The Speed Skating workout program is beneficial for short track speed skating, which is usually performed indoors on ice rinks. The program consists exclusively of dry land training for speed skaters using exercises that meet the variety of needs of these athletes.

Speed Skating Pilates Workout

The first of the four workouts uses all Pilates exercises. The workout includes six exercises to improve core strength and balance. Each speed skater exercise is done in three sets of 12 to 30. The higher repetitions are ideal for core training and toning.

Speed Skating Upper Body Workout

The second workout is a speed skating weight training routine for the chest, back, shoulders and arms. The bulk of the exercises use a repetition range of three to 10, which change each week.

The changing reps ensure that your body does not adapt to a routine. Adaptation leads to a training plateau.

Speed Skating Legs Workout

The speed skating legs workout builds strong thighs, calves and glutes, giving you the strength you need to propel your body forward on the ice.

You perform each speed skaters exercise between eight and 12 times. The reps change each week to stave off adaption. The moderate repetition range builds muscle size, but limiting the workout to only two to three sets prevents you from bulking up and thus slowing down.

Speed Skating Plyometric Workout

Training for speed skating must increase not only strength but explosive power. You are not carrying or throwing heavy objects; you must be able to move your body quickly and activate your muscles together as a unit. The plyometric workout brings together the lower body, upper body and core strength and translates it into improved athletic performance.

Plyometric exercises involve dynamic movements; their purpose is to train your muscles to move your bodyweight quickly and in multiple directions. To accomplish this goal the workout uses bodyweight exercises, like clap push-ups, plus small weights including medicine balls and weighted plates that you can move quickly with control.

Competition

Speed skating is not just about setting a personal best; you also have to beat the other skaters. A sport-specific program gives you a leg on your competition. Complete this speed skating training program to get ripped, gain strength and improve cardiovascular endurance in just 30 days.

Speed Skating Legs Workout

Notes for Week 1, Day 3

This speed skating legs workout is designed to workout your legs in multiple ways. It is a great mix between free weights, machines, and body weight exercises.

The reason that the repetitions switch around so much for this speed skating workout is because you don't want your body to get used to the workout and plateau. Keeping the reps different from week to week will help to challenge your body and not let your body get into a comfort zone.

This workout is designed to improve strength, speed, explosiveness, and quickness. As well as improve flexibility and help to prevent injury.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
 3 8 01:00
Quads / Beginner
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
--
--
2 sets, 8 reps, 01:00 rest
 2 8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Speed skating is an immensely difficult sport. It requires incredible balance and core strength, exceptional endurance and explosive power plus strong muscles for bursts of speed. The Speed Skating Workout addresses everything a skater needs, making you faster, stronger and more toned. Speed Ska... more

Speed skating is an immensely difficult sport. It requires incredible balance and core strength, exceptional endurance and explosive power plus strong muscles for bursts of speed. The Speed Skating Workout addresses everything a skater needs, making you faster, stronger and more toned.

Speed Skater Workout Program

Speed skating training is unique because of the varying needs that skaters need to perform well and beat their competition. Skaters must be strong but not too bulky because weight hinders speed. Skaters must also have stamina, which requires a different type of training than working out for strength.

The Speed Skating workout program is beneficial for short track speed skating, which is usually performed indoors on ice rinks. The program consists exclusively of dry land training for speed skaters using exercises that meet the variety of needs of these athletes.

Speed Skating Pilates Workout

The first of the four workouts uses all Pilates exercises. The workout includes six exercises to improve core strength and balance. Each speed skater exercise is done in three sets of 12 to 30. The higher repetitions are ideal for core training and toning.

Speed Skating Upper Body Workout

The second workout is a speed skating weight training routine for the chest, back, shoulders and arms. The bulk of the exercises use a repetition range of three to 10, which change each week.

The changing reps ensure that your body does not adapt to a routine. Adaptation leads to a training plateau.

Speed Skating Legs Workout

The speed skating legs workout builds strong thighs, calves and glutes, giving you the strength you need to propel your body forward on the ice.

You perform each speed skaters exercise between eight and 12 times. The reps change each week to stave off adaption. The moderate repetition range builds muscle size, but limiting the workout to only two to three sets prevents you from bulking up and thus slowing down.

Speed Skating Plyometric Workout

Training for speed skating must increase not only strength but explosive power. You are not carrying or throwing heavy objects; you must be able to move your body quickly and activate your muscles together as a unit. The plyometric workout brings together the lower body, upper body and core strength and translates it into improved athletic performance.

Plyometric exercises involve dynamic movements; their purpose is to train your muscles to move your bodyweight quickly and in multiple directions. To accomplish this goal the workout uses bodyweight exercises, like clap push-ups, plus small weights including medicine balls and weighted plates that you can move quickly with control.

Competition

Speed skating is not just about setting a personal best; you also have to beat the other skaters. A sport-specific program gives you a leg on your competition. Complete this speed skating training program to get ripped, gain strength and improve cardiovascular endurance in just 30 days.

Speed Skating Plyometric Workout

Notes for Week 1, Day 4

Plyometrics help to give your body that edge when it comes to competing. Working with plyometrics will help to maximize your physical gifts such as speed, quickness, power, etc.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
--
Chest / Intermediate
--
Quads / Intermediate
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Speed skating is an immensely difficult sport. It requires incredible balance and core strength, exceptional endurance and explosive power plus strong muscles for bursts of speed. The Speed Skating Workout addresses everything a skater needs, making you faster, stronger and more toned. Speed Ska... more

Speed skating is an immensely difficult sport. It requires incredible balance and core strength, exceptional endurance and explosive power plus strong muscles for bursts of speed. The Speed Skating Workout addresses everything a skater needs, making you faster, stronger and more toned.

Speed Skater Workout Program

Speed skating training is unique because of the varying needs that skaters need to perform well and beat their competition. Skaters must be strong but not too bulky because weight hinders speed. Skaters must also have stamina, which requires a different type of training than working out for strength.

The Speed Skating workout program is beneficial for short track speed skating, which is usually performed indoors on ice rinks. The program consists exclusively of dry land training for speed skaters using exercises that meet the variety of needs of these athletes.

Speed Skating Pilates Workout

The first of the four workouts uses all Pilates exercises. The workout includes six exercises to improve core strength and balance. Each speed skater exercise is done in three sets of 12 to 30. The higher repetitions are ideal for core training and toning.

Speed Skating Upper Body Workout

The second workout is a speed skating weight training routine for the chest, back, shoulders and arms. The bulk of the exercises use a repetition range of three to 10, which change each week.

The changing reps ensure that your body does not adapt to a routine. Adaptation leads to a training plateau.

Speed Skating Legs Workout

The speed skating legs workout builds strong thighs, calves and glutes, giving you the strength you need to propel your body forward on the ice.

You perform each speed skaters exercise between eight and 12 times. The reps change each week to stave off adaption. The moderate repetition range builds muscle size, but limiting the workout to only two to three sets prevents you from bulking up and thus slowing down.

Speed Skating Plyometric Workout

Training for speed skating must increase not only strength but explosive power. You are not carrying or throwing heavy objects; you must be able to move your body quickly and activate your muscles together as a unit. The plyometric workout brings together the lower body, upper body and core strength and translates it into improved athletic performance.

Plyometric exercises involve dynamic movements; their purpose is to train your muscles to move your bodyweight quickly and in multiple directions. To accomplish this goal the workout uses bodyweight exercises, like clap push-ups, plus small weights including medicine balls and weighted plates that you can move quickly with control.

Competition

Speed skating is not just about setting a personal best; you also have to beat the other skaters. A sport-specific program gives you a leg on your competition. Complete this speed skating training program to get ripped, gain strength and improve cardiovascular endurance in just 30 days.

41 people started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Flat Bench
  • Dumbbells
  • Cable Machine
  • Weight Plates
Show All

Resources

No Reviews yet.

Speed Skating Workout Plan
Start Plan (PRO)
Become a PRO Member

41 people started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Flat Bench
  • Dumbbells
  • Cable Machine
  • Weight Plates
Show All

Resources