Congrats to everyone who raced in the Methow this past weekend! Nordic ski races are no easy feat, and y'all should feel super proud for showing up and giving it your best. It was such a joy to see great performances, but especially smiling faces afterwards. And thanks to all the organizers in the Methow who helped execute two safe and smooth race days.
Notes on the week
- Stayed tuned for possible Saturday adventure distance ski!
- Attached are two strength workouts. Do at least one! I dare you!
Training plan and practice schedule
Week 32: 2/1-2/7/21
Difficulty: Medium
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|
Overview |
Mode |
Practice Location: Coaches |
Hours |
Workout |
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Monday |
Rest |
|
|
0-.5 |
Stretch or go for <30min jog if you need something to do |
|
Tuesday |
AM: strength |
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On own |
1 |
Strength plan day 1 (at minimum do core workout) |
|
|
PM: Technique and speeds |
Classic |
IRT: Ivy and Nancy |
1.5-2
|
100m speeds and starts |
|
Wednesday |
Intervals |
Skate |
Ski Hill: Ivy, Kari, Blakely |
1.5-2 |
TBD |
|
Thursday |
Classic |
Ski hill: Ivy and Doug |
1.5-2 |
Specific strength and games |
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|
Friday |
Easy |
Running or skiing |
On own |
.5-1 |
|
|
|
Strength, stretching, and massage |
|
|
1 |
See strength plan day 2 |
|
Saturday |
Practice |
TBD |
Ivy and Nancy |
2.5-3 |
Adventure distance ski |
|
Sunday |
Natural L3 |
Skier’s choice |
Ski Hill: On own |
2 |
45 minute tempo. Let the terrain dictate your effort. So like a race, but really not as hard. Great chance to focus hard on technique and transitions. |
|
Total hours |
|
|
|
11-13.5 |
Day 1 Strength
1) Warm-up:
Foam roll 5-10 minutes
5 minutes Dynamic stretching warm-up (butt kickers, high kicks, hip openers, etc.)
2) Alternate between:
20 squat jumps (add weight if needed).
Monster circuit (exercise band around the ankles)
-Lateral steps: 10 lateral steps in each direction
-Forward walk: feet hip width the whole time step forward maintaining width 10 on each leg
-Backward walk: “ “ but moving backward
Repeat x2
3) Alternate between:
80% max number of pullups
15 push-ups: 5 normal, 5 wide hands, 5 narrow “diamond” hands
Repeat x3
4) Alternate between
5 full body-weight dips (the real deal on parallel bars—I think Ski Hill has these?)
10 feet to bar (hang on pull up bar, bring feet over your head, keeping motion controlled)
20 back extensions/supermans (lie on stomach, lift arms and legs up at the same time for a two seconds pulse)
Repeat x2
5) Core circuit:
1 min plank
2 min side planks (1min each side)
1 min crunchies
1 min V-ups
1 min russian twists
1 min rest
Repeat x2
**Notes: Give yourself plenty of rest between sets and exercises
Day 2 Strength
1) Warm-up:
Foam roll 5-10 minutes
5 min Dynamic stretching warm-up (butt kickers, high kicks, hip openers, etc.)
2) Alternate between:
20 split squat jumps each leg
10 burpees
Monster circuit (exercise band around the ankles)
-Lateral steps: 10 lateral steps in each direction
-Forward walk: feet hip width the whole time step forward maintaining width 10 on each leg
-Backward walk: “ “ but moving backward
-Forward lateral walk: like previous, but bring feet together every step, so you’re tracing a V shape
-Backward lateral walk “ “ but backward
Repeat x2
3) Alternate between:
3 pullups: normal speed up, hold 5 ~full~ seconds at the top, 5 ~full~ seconds to lower
15 push-ups: 5 normal, 5 wide hands, 5 with elbows to side
20 each leg calf raises on a step (i.e. good full range of motion)
Repeat x2
4) Alternate between
20 dips (hands on bench, feet elevated)
5 pistol squats each leg https://www.youtube.com/watch?v=PZlLHZ4Venw (quickly skip to min. 1). Hold on to a railing or something if you need assistance, but work towards unassisted
20 back extensions/supermans (lie on stomach, lift arms and legs up at the same time for a two seconds pulse x10; “steer” with arms and legs lifted, left and right x10)
Repeat x2
5) Core circuit:
15 (each side) ratational planks: hold a regular plank, then rotate your hips so that one hip almost touches the ground, go back to center, repeat opposite side.
50 crunchies w/ legs elevated
20 V-ups
30 (each side) russian twists
1.5 min side plank (45sec each side)
1min plank
3 min rest
Repeat x2
