How Olympic Ice Dancers Emilea Zingas and Vadym Kolesnik Train for Quad Strength

Training Rigor: The Ice Dancers’ Routine

“Figure Skating has four disciplines, and Ice Dancing is one of them,” Emilea Zingas explains. “We skate together as a pair, focusing on the connection, artistry, depth of edge, skating skills, and telling a story.” Their free dance? Romeo and Juliet.

Quadriceps and Core

Zingas emphasizes that core strength is crucial: “We do a lot of core work—but I would say Nordics are key. Vadym adds, ‘You gotta do sit-ups.’ Running is something they both hate but must do for sprints.

Favorite Foods and Gear

“The food has been a little hit or miss,” Zingas admits, “but mozzarella is the best protein.” Kolesnik agrees: “Mozzarella is the winner.” For gear, they’re clear on their preferences: “Gloves are definitely better for skating,” Kolesnik insists.

Warm-Up Routines

Zingas wears layers and long sleeves to stay warm on ice, warning against letting sweat freeze. “If you let your sweat freeze, it’s game over.” Kolesnik’s warm-up involves a flag on his left side, feeling good when the American flag beats his heart.

Training Versatility

Zingas and Kolesnik do upper body training as well: “We like triceps kickbacks and bench press. Vadym does pull-ups more than me.” Zingas adds, “If you skate with a partner, you have to be strong.”

Favorite Songs for Competition

“I was listening to ‘My Way’ by Frank Sinatra before free dance,” Zingas shares, feeling ready and determined. Kolesnik’s choice? Eminem: “That gets me hyped up.”

Competitive Inspiration and Future Goals

Zingas looks back at Torvill and Dean as her competition in Ice Dance, acknowledging their dominance: “They kick our butts. Honestly, they were so good.” Their New Year’s resolutions? Zingas aims to limit shopping purchases while Kolesnik’s goal is to make lunch at Costco until he becomes noticed.

Good luck to the pair as they continue their preparation for the 2026 Milano-Cortina Winter Games.