Important team information for reference:

• Team information packet (schedule, apparel order links, lettering standards, etc)

• Checkout the liquid wax demo video for how to use the wax and brush that you will be receiving.

• Nutritional information for endurance athletes

• We do have team members that have nut, tree nut and other food related allergies. Please be careful if you are eating foods such as these and clean up after yourself on the bus and in the chalet.

• Bunker Ski Trails. If you are 16+ in age you should purchase an annual xc  trail pass from the DNR website (wait until trails are skiable before purchasing this)

• Get on Strava and start sharing what you are doing with the team through our Strava club page. 

• Support our team with Amazon Smile. 

• Follow boosters on Instagram @blainenordicboosters

10 stretches for every day. Hold each for 10 seconds, twice on each side:

1. Hamstrings: Use a railing or something about waist high. Place leg on railing and then slowly reach toward your toe. 

2. Quadriceps: Bend leg behind you and grab with opposite hand. Be sure to not over-compress your knee on this stretch.

3. Lower calf: Start 2-3 feet away from a wall. Lift one foot up and move it forward. Keeping heel of further foot on the ground bend your knee forward in your stance.

4. Upper calf: Move farther away from wall and drape non-stretching leg on back of the stretching leg. Keep heel on the ground.

5. Butt and Hip: Sitting on the ground, cross leg over top of bottom leg. Pull outside of knee toward you with opposite elbow (sometimes called ‘beauty queens’, etc)

6. Lower Back: Bird dog stretch--From table position point with opposite arm and opposite leg

7. Triceps: Standing up, put arm behind your head then press down gently on elbow to increase tension.

8. Leg adductors:Butterfly stretch

9. Abdominals: seal stretch

10. Neck: Start with gentle neck circles. Then reach behind your back with right arm and grasp left elbow. Pull toward center of the back while tipping right with your head (should increase the tension on the neck). Repeat for other side.

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:

• 20 bridges

• 20/side supine toe tap

• 15/side plank hip dips

• 20/side mountain climber

• Sideways banded walk 

Additional Options:

4 x 10/side lower abs

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

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 lunge jumps

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

B   3 x 10 dips

B   3 x 10 lat pull down

Remaining Time:

• 3 x max 1/2 pull ups (don’t come down to straight arms- stay at 90 degrees and go fast)

• Stretching

Before getting started on the workouts, watch our technique video to really dial in your efficiency and technique.

1. 1000 meters: The all-out, how hard and how long can you go workout! This sprint is a great test, both mentally and physically. If you haven’t participated in the weekend of SkiErg World Sprints, this is a good year to start. Stay tuned for an updated training program.

2. 30 minutes: This piece may take some building up to, especially if you’re just starting out. This great cardio piece is helpful for recharging, rebuilding and working on mental and physical endurance.

3. :30 on/:30 off: This one is deceptively tricky. This is the kind of workout you want to go into with a game plan. Are you trying to hold your 500m pace? Do you want to do 10 rounds? 20? 40? This is a great interval workout for training for both shorter and longer distances.

4. 12 x 100m, 1 minute rest: Nothing wakes you up better than some all-out 100 meters. You may take anywhere from 15-30 seconds on these, so treat each one as a sprint. This practices building up your starts, sprinting and prepping for a 500m or 1000m time trial.

5. 5 x 1250m with 2 minutes rest: This is one of those workouts where you will want to know your 5k time and pace. Interval workouts that are not your standard distances really keep your mind guessing and push you to your limits. Can you hold your 5k pace? Can you go a bit quicker? Use the Pace Calculator to help you plan this workout.

6. 100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m with 30 seconds rest:Use this pyramid to rack in a total of 2500 meters. Pick a pace and try to hold it. This is one of those workouts that starts out "easy" and gets harder as you go. Don't exhaust yourself (or "fly and die") on the shorter pieces.

21,097 Meters (The Half Marathon): Some argue this is easier on the SkiErg than on the RowErg™. This endurance piece is great for testing your capacity. 

Warmup: 

• 20 min of nonstop L1 skiing

• 2 x 2 min at L3 (2 min recoveries)

• 2 x 45 sec at L4

• 3 x 30 sec at L5

For pursuit day, warmup before second race can be shorter but make sure to be sweating before the race.

Line up: 

• Be at the start 10 minutes before to line skis up. 

• Run outs with ski poles with teammates to keep moving and stay warm.

Cool down: 

• Get a sports drink and put on warm-up jacket / pants and go easy ski 15-20 mins. 

• 5 x 55: Do a 5 second sprint every 55 seconds.

Refuel:

• Eat within 30 min of racing: Sandwich with PB or meat/cheese, not just sugar/carbs. 

• Get off your feet, put on some dry clothes.

Before practice in gym:

1. Arm swings

2. Lunges (front and side)

3. Superman - 1 min

4. Crunch with incline or without 3 x 10

5. 1 min plank: 3 sets

6. Flutter Kick/V legs - 45 seconds each - 90 total - no rest

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 lunge jumps

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

B   3 x 10 dips

B   3 x 10 lat pull down

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)

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

• Sideways banded walk Need bands from gear room. Squat position, hands up in front. Small side steps, reverse on return trip

• 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

Additional Options:

4 x 10/side lower abs

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

1. Jumping jacks, 100 reps

2. Butt kickers, 90 reps

3. High knees, 80 reps

4. Kicks, 70 reps

5. Mountain climber, 60 reps

6. Toy soldiers, 50 reps

7. Shoulder side to side, 40 reps

8. Inner heels, 30 reps

9. Basketball jump shots, 20 reps

10. Burpees, 10 reps

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:

• 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

• Sideways banded walk Need bands from gear room. Squat position, hands up in front. Small side steps, reverse on return trip

• 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

Additional Options:

4 x 10/side lower abs

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

Before practice in gym:

1. Arm swings

2. Lunges (front and side)

3. Superman - 1 min

4. Crunch with incline or without 3 x 10

5. 1 min plank: 3 sets

6. Flutter Kick/V legs - 45 seconds each - 90 total - no rest

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 lunge jumps

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

B   3 x 10 dips

B   3 x 10 lat pull down

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)