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Training Modes

Weights
 Used for:

developing overall maximum-strength and muscular balance.

How:

Use a wide variety of lifts that cover all major muscle groups.

Circuit
 Used for:

developing overall strength-endurance and muscular balance.
How:

set up a circuit of exercises that alternate stomach, back, legs, arms. Spend half a minute to a minute and a half at each station and move from one station to the next without stopping. 

Skiing and Rollerskiing 

Used for: Endurance, intensity, speed, recovery, racing. Strength - no poles skating, double-pole and single pole only sessions.

Running and cycling 

Used for:

Endurance, intensity, recovery, racing. Bounding: Used for: intensity, speed, strength.

How:

Bounding can be done with or without poles. The motion should closely imitate classical skiing. To focus on strength and explosiveness do shorter intervals focusing on getting maximum distance with each bound. For intervals try to use the explosiveness, rythom and intensity that imitates ski racing. 

Ski walking

Used for:

intensity, endurance, strength.

How:

Skiwalking can be done with poles, but is generally done without them. It should closely imitate classical skiing. It can be incorportated into running endurance sessions on steep and/or long uphills and be used for intervals on uphills. Poles should be about 2 inches shorter than poles used for classical skiing on snow.

Spenst (dynamic ski specific plyometric exercises)

Used for:

developing explosive power and strength.

How:

The focus is on getting maximum distance on each of 10 to 15 hops. Do sets of 10 to 15 hops and take full recovery (2-3 mins) between sets. Skating spenst can be done by hopping from side to side in one place, or jumping sideways up a steep hill. Classical spenst can be done by hopping on one leg at a time up a steep hill, or by bounding with both legs up a steep hill. Be imaginative, and warm up and down very, very well.

Training Periods

Pre-Competition (FALL)
Training becomes quite specific to the motions and intensity of ski racing. Aerobic endurance is still the primary focus, but the means to develop it have become more specific and more intense.
Endurance:
Training volume levels off or even decreases slightly to allow for the increase in intensity. Most of the training volume is aerobic endurance training - low intensity training of medium to long duration. Example: Rollerski or run almost exclusively in level 1.

Strength:
General: General strength takes a back seat to specific strength. Max strength is the general strength focus in this period (for only 4 weeks). Strength endurance is the primary concern of a skier, but power and max strength cannot be neglected. Example: circuit using body weight exercises and more ski specific motions. Include some fairly ski specific max-strength exercises as well.
 Specific: Rollerski specific strength sessions are the primary forms of strength training and should be predominantly endurance based. Skiers should also incorporate plyometric, explosive jumping exercises into their strength routine during the pre-competition phase. Example: 10x 200meters single pole, 10x200meters double pole. Distance double pole session over all terrain.
 Intensity:
During the Pre-comp phase, duration and intensity of "intensity" training should reach levels similar to competition. High intensity (Vo2, above threshold) intervals are used. This type of training must be built up to, to be effective. Example: (LT) 2min, 3min, 5min with equal recovery, times 3 at LT. At the end of each interval you should feel like you could have kept going. At the end of the workout, you should feel like you could have done more. (VO2) 5x5min with half recovery at 95% of max. (target heart-rate will not be meet until the second interval). Each interval should take you the same distance. Technique and Speed:
All training is technique oriented. Speed training is a great way to train the anaerobic system, but also to learn to ski relaxed and with smooth technique at a challenging pace. Example: 10to20x20seconds incorporated into an endurance session.

Blocks of Normal Races
Endurance: Training volume must rise after a block of key races where the volume will have been lowered. Example: 1.5hour session level mostly in level 1.

Interval: Races and interval sessions must be balanced, but intervals cannot be neglected especially early in the race season. Becareful with intervals between race weekends, especially at altitude, as it can be hard to recover. Example: (LT) 3x7 minutes at 5 bpm over LT with 3 minutes rest. At the end of each interval you should feel like you could have kept going. At the end of the workout, you should feel like you could have done more. (VO2) 3min, 4min, 5min times 2 with equal recovery. Each interval should take you the same distance.

Speed: If not done systematically, must be incorporated into distance or interval work.

Specific Strength: For strength to continue to progress, specific strength must be conducted on snow as it was done on rollerskis early in the competition period.

General Strength: Circuit strength that aims to maintain max strength and power as well as a general muscular balance is important. Rollerboard can be used here and with all circuit strength. Example: Circuit using a wide variety of body weight exercises as well as more dynamic exercises to maintain power.

Race: Results are secondary to continued technical and fitness improvements. Example of an early race season week

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