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Day 1 / Day 3 Strength: Jessie Diggins Routine + Weight Room [click to expand]
Day 1 / Day 3 Strength: Jessie Diggins Routine + Weight Room [click to expand]
Before practice in gym:
Before practice in gym:
Arm swings
Lunges (front and side)
Superman - 1 min
Crunch with incline or without 3 x 10
1 min plank: 3 sets
Flutter Kick/V legs - 45 seconds each - 90 total - no rest
In weight room after outside at 4:15 pm:
In weight room after outside at 4:15 pm:
Weight Room: Coaches keep track of time intervals.
At each minute interval group 1 switches between their A activities. Group 2 between their B activities.
After each group has done their 3 reps then groups a/b switch exercises in the circuit.
Circuit should take 12 minutes total.
Remaining time within the minute is recovery.
Athletes should get their area set prior to the start of the circuit.
Circuit #1:
A 3 x 5 weighted squat jumps
A 3 x 8 power push ups (down slow, fast up)
B 3 x 8/side rainbow medicine ball slam
Circuit #2
A 3 x 10 dumbbell bench press
A 3 x 30 seconds box jump
Remaining Time:
3 x max 1/2 pull ups (don’t come down to straight arms- stay at 90 degrees and go fast)
Stretching
(Diggins video)
Day 2 / Day 4 Core Strength [click to expand]
Day 2 / Day 4 Core Strength [click to expand]
Fitness room at 2:45 each day Athletes: Three days a week, one day a week waxing. Varies by athlete wax group
5-10 minutes of light cardio, such as jogging or jumping jacks
5-10 minutes of dynamic stretches, such as arm circles, leg swings, and torso twists
Critical: (Checkout links for examples)
20 glute bridges On back, bent knees. Lift butt up to make straight line through shoulders-knees. Squeeze.
20/side supine toe tap On back, bent knees. Feet up, drop foot down to tap floor and return up.
15/side plank hip dips On elbow, dip hips down to floor and return back up to side plank
20/side mountain climber Mountain climber position but shoot leg our to the size, almost like a skate ski
Push-up complex: 3 sets of 6 reps each
Hands right under rib cage, close to body
Hands out in front of head, stretched forward
Wide stance hands
Normal pushups, hold last one as long as you can
Sideways banded walk Need bands from gear room. Squat position, hands up in front. Small side steps, reverse on return trip
Additional Options:
CIRCUIT (10/side)
—heel tap downs
—single leg v-ups
—glute bridge walk outs
3 x 8 single leg deadlift
3 x 30-60 sec Plank
Crunches: 3 sets of 15-20 reps
Team Survey:
Please complete this team survey if you haven't already--this is a requirement from the school district and not something we have put together as coaches. MS kids, complete the survey and select "9th grade" and "Blaine HS" as your school.
Code for Boys: 091B706
Code for Girls: 091G706
Transition to your Spring Sports:
Checkout the Team Data button above to dig into your season results! Now in there is a year long training plan with considerations built from Norway, Sweden and US nordic ski team training plans along with nutrition suggestions around race day! I've added suggested exercises and workouts to help you transition to track with less risk of injury.
Summer training opportunity: Many of our skiers have participated in the Minneapolis Ski Club summer training program. We have seen great growth in these skiers in both technique and fitness as they have the opportunity to ski and train with many of the best skiers in the metro area. If you have not done this before, Elm Creek once a week is a great entry level opportunity. If you've done it before, consider adding another day a week. They have given us a Blaine discount code for athletes wanting to register for 3 days a week. Don't wait to register, price increases after March 15th.
Any Blaine skier can use the code BengalsSummer26 to get $25 off for MSC Summer Practices starting at 3 practices a week (that's when athletes really start to improve throughout the summer). This offer runs until April 15th.
JNQs: Interested in finding some more rigorous competition and race experience during the season? Consider signing up for JNQ races, you do not need to be attached to a club and can even have Bjorn wax your skis for a race weekend if you arrange with him in advance. Race deadlines are usually a few days prior to the event, you have to have a CXC membership for most race options that will be good for the year.
Strength program: Maintain your fitness and get some great off season training ideas here!
End of Season Banquet: 6:00 pm March 2nd at the Blaine National Sports Complex. Athletes and coaches will be paid by the Blaine Nordic Boosters. Additional guests will pay $20/person at the door. Checks made out to Blaine Nordic Boosters.
Potential Captains: If you would like to be a captain for the next season, please complete this form by Monday March 2nd at 8am. We will interview candidates at a later equipment turn in date. You must have completed at least two seasons as a nordic skier and be in 9-12th grade to be considered. We may be changing the process and include athlete voting once the group of candidates have been finalized.
Gear upgrades: If you've been on the team and would like to know what upgrades will increase your performance here are some things to consider. As the ski season ends you may be able to find close out deals on equipment as shops are looking ahead to the next model year.
Skate boot: Better support and stabillity during skating. This will also help roller skiing feel a lot better. Ideally after year 1 you pick up a pair of skate boots and use your combi boots the next year for classic
Classic boots: If you already have a skate boot, consider adding classic boots. The flex of the boot will greatly improve your ability to stride on hills and improve ankle mobility.
Skate or Classic skis: If you've been on team skis or your own skis are multiple years old, the skis may not be high performance race skis. A mid to upper range skate ski will be lighter and snappier on those uphills and will have a faster ski base. A classic waxable ski will be much faster than a skin ski and make striding uphills more efficient and fun as you learn more about kickwax.
Kickwax: Swix VP65 (red temps), Rode B17 (blue temps), Rode B310 (green temps), Rex N41 (wide range and grippier wax) and Swix Universal Klister (for warm above freezing temps) are great options that will cover most of the conditions we will see on man-made snow. Their performance compared to the Red, Blue and Green cheaper waxes will be much better.
Equipment Turn In: We will do an equipment turn in when ski trails close.
Uniforms / Jackets (washed)
Rollerskis
Team Skis
Locks
Seniors: Wax brush
*If you are signed up for a ski event after this date talk to a coach if you need more time with your skis.
Transition to your next sports season: This information was shared by LNR ski club and is very helpful information as you consider how to transition to your next sports season (track for many of you) and how to do so in a way that is healthy and prevents injury. [click here]
Summer Ski Storage: Come in later this spring to put storage wax on your own personal skis to get them in good condition and be ready for snow next season. Start at the gear room after school, it won't take more than 30 minutes. [This is an optional activity and only offered as a convenience to keep your skis healthy and hydrated for the summer]
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