Training Modes   

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.

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. 

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