Vasa Trainer and Vasa Ergometer Nordic ski training, improve nordic poling strength, roller board training for Nordic skiing

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Training for Nordic Skiing

In the early 1980�s, Vasa's founder, Rob Sleamaker, was working as a sports physiologist with Olympic level cross country skiers and winter biathletes. As cross country skiing evolved to include the ski-skating or "Freestyle" technique, it became evident to Rob that the propulsive forces were generated differently than traditional ski striding or "classic skiing". In "Freestyle", the skier used the upper body much more than in classic style. Rob designed the Vasa Nordic Trainer to develop the upper body specifically for the double poling motion.Vasa�s engineers and designers have continued to perfect the design of the Vasa Trainer in order to meet the requests and demands of coaches, swimmers, triathletes, surfers, health clubs, physical therapists and fitness enthusiasts the world over.

So in 2004, Vasa designed the Ergometer; the fraternal twin of its Trainer. Though born from the same desire, this one was raised differently. With smooth �aqua-flow� flywheel resistance, and accurate digital feedback, it wasn�t about brute strength, but more about power and endurance. Combined, they make an incredible duo for total training success.

Mike Muha of NordicSkiRacer.com REVIEWS the Vasa Ergometer

Nordic Workout

"I find the double-poling exercises particularly helpful for building upper body strength that is specifically targeted for cross country skiing. I do interval workouts using maximum resistance. My two favorite variations are:

10x5 minute repeates with two minutes rest or a "ladder" type workout with repeats of 8, 7, 6, 5, 4, 3, 3, 4, 5, 6, 7
8 minutes, respectively with 1 to 1.5 minutes of rest in between each effort."

-submitted by Joseph B. Berger, Belchertown, MA

�We have been putting the Vasa Ergometers to good use ... all ski programs must have one of these machines. I have found that it is most valuable for doing diagonal arm work. The diagonal arm work is so very good since it is very hard to duplicate this motion and develop this strength in any other way other than roller skiing or snow skiing. Last year we had several skiers make improvements in their diagonal arm strength, this carried over into the ski season in such a positive way. We have 3 minute diagonal arm test every month and post the high scores (both meters and average watts). This motivates all the skiers to come in a train on the Vasa Ergometer.

The Vasa Erg can be used as a tool for measuring progress and for endurance and central (interval) training. We also use it as a great tool for injured athletes. Last spring one of our top athletes had surgery on her knee. She could not bear any weight on her leg for about 3 weeks and had 6 weeks on no other type of training other than the Vasa and pool jogging. We rigged up a chair for her to sit on as well as a chair for her leg to rest on in front of her. She sat on the chair and did all her training on the Vasa Ergometer. We incorporated both peripheral endurance training as well as more intense level 3 training. The first two weeks we noted that she could maintain about 160 beats per minute during the harder sessions. As she gained strength during the following weeks we noticed that she could get her heart rate up into the 180 range (for the same time period) as earlier. This of course meant substantial gains in her upper body strength & endurance. She felt as though this helped her prevent losing much conditioning, as had been expected. The testing she did later this summer with the USST out west indicated that she had not lost upper body conditioning at all. In fact, it had improved. The credit goes to her for being disciplined enough to sit there on the chair and pull on the Vasa for 6 weeks!�

Sten Fjeldheim
Northern Michigan Ski Team

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Which model is best for me?

The Vasa Trainer is best for building sport-specific strength and total body strength.
The Vasa Trainer is a sport-specific, strength training machine. You can do over 200 exercises for strength, endurance, power, and rehabilitation, making the Vasa Trainer one of the most versatile exercise machines available today. It works by lifting your body weight up the inclined monorail and then lowering it back down. Top coaches, swimmers, triathletes, nordic skiers, surfers and many other athletes have been using Vasa Trainers since 1988.

The Vasa Ergometer is best for building ski-specific endurance, interval training and race-pace workouts.
The Vasa Ergometer allows athletes to simulate swim strokes with variable wind resistance that can be adjusted to feel like a fast or slow current. You can vary the resistance, your stroke rate and your stroke power to fine tune each workout - from light, range of motion, rehab work to swim-set simulations to race intensity simulations to maximum power intervals. An electronic performance monitor that provides precise feedback for: time; distance; pace; stroke rate; right & left arm force; and watts. If one side is weaker than the other, the monitor displays it. It is ideal for doing repeatable training workouts, performance testing, or even indoor racing without getting wet.

Which model is best for my sport?

Nordic Poling
on the Vasa Ergometer
view this & other exercises

Nordic Poling
on the Vasa Trainer
view this & other exercises

Nordic Skiing
The Vasa Ergometer will dramatically increase endurance and anaerobic power. Increase force per stroke, stroke distance and stroke speed, all converting to INCREASED POWER. You can monitor and test your performance to make sure you are progressing according to your training plans. You can do repeatable training with intervals, distance & race simulations and even practice transitions. And best of all... you can TRAIN AT HOME without a pool!

The Vasa Trainer will build core strength for all 3 sports with over 200 exercises. You'll dramatically improve speed and power. You'll improve freestyle technique, speed and endurance, plus you will save time by training at home in as little as 15 minutes per day.

Click here to read about other training for sports.

Frequently asked questions
Vasa Trainer
Vasa Ergometer
Which Model?
Training
Assembly & Use

Relevant Links

Vasa Ergometer exercises & nordic poling

Vasa Trainer exercises & nordic poling

Testimonials on the Vasa Trainer

Testimonials on the Vasa Ergometer

Product reviews on the Vasa Trainer and Vasa Ergometer

Online Ranking (complete 100, 400, 1000 or 1500 meters for time on the Ergometer - compete with your friends - set a world record!)

The Vasa Trainer and Vasa Ergometer Nordic ski training equipment help Nordic skiers improve Nordic poling strength and overall ski-specific strength. Build ski-specific endurance, strength, power and speed. Nordic skiers can save time by training at home on their own roller board. Vasa Trainer and Vasa Ergometer also improve flexibility and rehabilitate injuries like rotator cuff.