Week of 2/1/21

Submitted by Ivy on Mon, 02/01/2021 - 21:55

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

 

Overview

Mode

Practice Location: Coaches

Hours

Workout

Monday

Rest

 

 

0-.5

Stretch or go for <30min jog if you need something to do

Tuesday

AM: strength

 

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

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