Training Plan

: Week 3

To provide situations that will reflect difficult challenges athletes will encounter in their adult lives to prepare them to

persist and never give up,
respect others in the midst of personal challenges, and
be genuine in their relationships with others in the understanding that how they act in difficult situations is a better reflection of who they really are as a person.

Monday

Tuesday

Wednesday

Thursday

Friday

Weekend

Routines

Important: If you are not feeling well, please follow proper health precautions out of respect for your teammates and the season goals they may have as well as for your own safety in this physically demanding sport.

**This is for the safety of athletes and coaches on the team as well as prolonging our team's ability to compete for the entire season.**

Announcements

Athlete Action Items:

M, T, W, F practices begin at 2:30 for all athletes this week
Practice Attendance
Team Camp Permission Slip and $150 turned in
Cub Foods on Wednesday
Have your ski bag at school
Get team skis from coaches
Team Apparel by Nov 24th
Team hat order by Nov 28th

Ask a question

New to the team?

Week 2 Parent Video
Start with our team info flier
Parent information packet (discussed at team info meeting last week)

Athlete Action Item Details:

Attendance: If you are going to miss a practice, please let us know using the "Attendance" button at the top. If you are not feeling well please error on the side of staying home and just let us know. There is little training benefit for you (and your teammates) when you come to practice sick. Athletes, please also check in/out with this each day so we know who is still working out in bunker. This will become more important when we are traveling on buses or when the weather gets colder.
Team Trip: Turn in team trip permission Slip and check for $150 made to Blaine Nordic Boosters by the end of this week (Info here) [Packing List]
Cub Foods Signup: Check your time slot and arrive a few minutes early on Wednesday. (Hwy 65 and Main St Blaine location) Remember to be respectful and on our best behavior. Need to be wearing shoes, not eating food while on your shift and positively engaging with community members and not rough housing with teammates. If your shift is during our practice time, please do the workout on your own before your Cub Foods shift.
Team ski rental: Team skis have been picked. We will be distributing skis this week, make sure you have your ski bag at school to put your skis in.
Bed assignments: Info on who needs to bring sleeping bags and air mattresses for our team trip here
Hats: Borah hat orders, now through November 28th [Get yours here!]
Girls Team Headbands: Matching headband from Skida if you are interested
Team Apparel Order: Please order team apparel by Nov 24th at midnight.
Training / Race Journal: Please have a journal / notebook to bring to practice on Friday for some goal planning. [click here for prompts]

Dress Appropriately: Have clothing each day for all conditions: Running shoes, ski boots, helmet and poles (for rollerskiing), base layers, windlayers, warm clothes for cold days (hat, gloves, etc) as we start inside, workout outside and often will finish indoors in the weight room or with technique drills. Some days will be windy, don't just go off of what your weather app says for the high temperature

Team Information for Reference [expand]

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

Team Routines

Stretch Routine [expand]

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

Hamstrings: Use a railing or something about waist high. Place leg on railing and then slowly reach toward your toe.
Quadriceps: Bend leg behind you and grab with opposite hand. Be sure to not over-compress your knee on this stretch.
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.
Upper calf: Move farther away from wall and drape non-stretching leg on back of the stretching leg. Keep heel on the ground.
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)
Lower Back: Bird dog stretch--From table position point with opposite arm and opposite leg
Triceps: Standing up, put arm behind your head then press down gently on elbow to increase tension.
Leg adductors:Butterfly stretch
Abdominals: seal stretch
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.

Weights and Strength [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:

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

Ski Erg Workouts [expand]

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

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.
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.
: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.
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 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.
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.

Race day Routines [expand]

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.

Technique of the Week: Skate Ski Overview

Skate technique overview

Two Skate (V2 alternate) for slight downhills or flat surfaces

One Skate (V2) to pole on each side of our skate. Goal is to use this in races!

Offset (V1) as our uphill ski technique

Skier education: Here are some examples of Nordic skiing and technique videos to review as you get ready for the season: US Ski Team Website or checkout our new team Technique Video page.

Monday

Monday Strength: Jessie Diggins Routine + Weight Room [click to expand]

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:

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)

Core in fitness room at 2:30

First year:

15 minutes of running (perimeter of the fields area)
Rollerski technique in the parking lot

Year 2+ Skiers:

Technique Focus: Skate Start + Agility practice in track parking lot + Distance Ski
Go connect with new skiers, help them with technique until weights

Weight room at 4:15

Tuesday

Tuesday Core Strength [click to expand]

Fitness room at 2:30 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:

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

Core at 2:30

First Year Kids: Moosehoofing Intervals. (You will want your short ski poles)

Run/Moosehoofing Intervals:
- 8-10 x 4 minute L4, (4-5 minutes rest),
- 5 minute break,
- 8-10 x 10 second speeds
- Rollerski for remaining time until 4:45 for stretching

Pace Levels Reference:

L1 - All day pace;
L2 - Easy can talk without needing to pause to breathe;
L3: Focused pace but could maintain for an hour if needed;
L4: Race pace / threshold;
L5: All out, couldn't sustain for more than a couple minutes

Second+ Year: Classic Intervals [Need at least an hour to complete]

10 minute warm up
1 x L3 6-7 minutes,
5-7 x 2 minute L4 (3 minutes rest between each) [22+ minutes]
5-8 x 30 seconds sprint finishes with lunge [10 minutes]
Easy ski remaining time

Wednesday

Wednesday Strength [click to expand]

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

If this is during your Cub Foods shift, do workout on our own

Core at 2:30

Skate Rollerski

Strength Routine

Everyone: 1.5 - 1.75 h Skate Ski with 8-10 x 15 no pole speeds

Stretching 4:45

Thursday

Thursday Core Strength [click to expand]

Fitness room at 2:30 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
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:

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

REST DAY: Happy Thanksgiving!

Go for a walk with your family!

Friday

Friday Strength: Jessie Diggins Routine + Weight Room [click to expand]

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:

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: