Wholistic Fitness

WHOLISTIC FITNESS� STRENGTH TRAINING MOVEMENTS

Double Pole Plyos

“There is no education like adversity.”
– Benjamin Disraeli

Description:
A plyometric movement done with light dumbbells which mimics the nordic ski racing technique known as;
Double Poling. Builds upper torso and midsection fast-twich fitness and power, establishes core synergistic strength, produces neurological/muscular balance and coordination throughout the body. Tremendous abdominal conditioner for all athletics and is a superb cardio threshold maneuver.

This movement is a Coach Ilg original. I used it as a teenager while training for and on the Jr. National Nordic Combined Team and have relied on its superior ability to transfer gym strength into cardio power ever since.

This movement is often supersetted in the WF Strength Training Temple with another Plyometric movements such as
DB Arm Swings or DB Horizontal Swings.

This movement will make you nauseous if done correctly; your HeartRate is gonna SKY! get used to it. Remember, the Gods smile kindest who puke the blackest blood!

Technique:
If you have ever cross country skied, then just imagine your skis in a pair of grooved ski tracks. you have ski poles in your hands (which have unfortunately turned into much heavier by comparison dumbbells – I rarely use more than 5 or 8 lbs in each hand for speed is essential).

Start by raising up onto your tippy toes and reaching the hands high into the air (see photo 1);

then, DRIVE your ski poles (dumbbells) DEEP into the snow beside each ‘ski’ to propel yourself down the ski tracks with
tremendous power….your bottom position should look like this:

from Bottom Position, you have to YIELD all the downward momentum to the dumbbells, then OVERCOME that momentum
by raising your arms and lifting up on to the balls of your feet AS FAST AS POSSIBLE!!!!!
then DRIVE DOWN again, repeat and repeat as is prescribed by your WF Online Teacher.

Coach using his years of doing Double Pole Plyos to record the third fastest Ski Leg of the 2005 Mt. Taylor Winter Quadrathlon.

copyright, Steve Ilg. Do not republish without written permission from Steve Ilg.
photos by: Ilg Collection