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.**
Team Trip health policy: If you are sick or showing symptoms (new cough, congestion, sore throat, recent fever) we ask that you do not come along on the trip. We know that this is a difficult decision to make but it is in the best interest for our whole team that will be staying together this weekend. If you are to not attend due to illness, we will return your check.
Parents: If your child becomes sick while on the trip, we will ask you to come and pick them up from our location in Wisconsin.
Practice Attendance
Team camp packing list
Review bed assignments
Have your ski bag at school
Get team skis from coaches
New skiers: Watch the diagonal stride video below
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]
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
Girls Team Headbands: Matching headband from Skida if you are interested
Training / Race Journal: Please have a journal / notebook to bring to practice on Friday for some goal planning. [click here for prompts]
New to the team?
Parent information packet (discussed at team info meeting last week)
4 tips for new skis in diagonal stride for uphills
Body position (slouchy)
Glide when you step (shuffle, shuffle, glide drill)
Transfer your weight (nose over each ski)
Flex / bounce to compress the ski (squish the bug)
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
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.
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/side mountain climber
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
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
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.
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.
Don't skip any components. As a team it is important as individuals we are disciplined and focus on completing all aspects of the workout to the best of our ability.
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
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)
Core Routine (see above) at 2:30. 15 min max today to get year 2+ kids out by 2:45 on the workout
New skiers:
Double poll technique in the field
You have the option to add on a 30 minute run after skiing if you'd like
Year 2+:
On skate skis, classic poles on set track along the woods by cell phone tower. Go out on the right set of tracks and loop back on the left set (counter-clockwise loop)
10 minute warm up
1.25-1.5h ski w/ 8-10x20s single stick speeds.
Easy ski remaining time
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
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
Core in fitness room at 2:30
Beginners:
Double pole technique on skis in field. Focus on quick tempo, keep core engaged, tipping forward at the hips and using body weight on poles.
30 minutes run
Second+ Year: Double Pole Intervals [Need at least an hour to complete]
Field loop again from yesterday:
10 minute warm up--keep this EASY!!
1 - 2 sets of 4-6 x 4 minutes L3/L4: [45-90 minutes]
first 2 minutes L3, last 2 minutes L4, with 3 minutes rest
If doing 2 sets, 5 min break between the sets
Do not stop in the tracks, move off to the side so other skiers can get by.
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
All skiers:[Long easy run]
Approximately 60 minutes of running.
We will be done by 4:30 tonight so you can go home and finish packing for the trip
Stretching 4:15pm
2025 Thurs Trail Pass
2025 Friday Trail Pass
2025 Saturday Trail Pass
Team Trip Travel Day: Possibly a night ski (don't forget your head lamp!
Leaving at 3:30pm, December 4th from BHS and returning Saturday evening (approximately 6pm), December 6th, transportation will be by school bus.
Team Trip
8 a.m. Breakfast
9 a.m. Morning ski:
Long skate ski with 8-10 x 30 sec speeds
12:00 Lunch and rest
1:00 Afternoon classic ski (Sunset is at 4:20–-back at lodging by this time!)
Classic Ski Intervals
Warmup and wax testing (30 mins)
1 x 30 minutes L3 (+ time optional),
5-6 x 1 minute L4 (w/ 2 minutes rest)
Long / easy remaining time
Dinner
Games
Lights out: 10 PM
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
All: Weekend Strength Routine (above)
Saturday:
Snack and early morning ski, 7 am
8am Breakfast
9am Race Day Warmup (20 -30 minutes needed depending on how many you do)
10-20 min of non-stop L1 skiing
1 -2 x 2 min at L3 (2 min recoveries)
1-2 x 45 sec at L4
1 -3x 30 sec at L5
10:30 am Scrimmage against Minneapolis South, Spooner, Lakeland and some other schools. You will NOT be wearing your uniform (per MN rule on scrimmages)
Pack and clean room
Checkout by noon (lunch after you race)
Departure after everything is cleaned up and lunch is over
Arrive back at BHS by 6pm (possibly sooner)
Sunday:
Rest Day
Each day:
Stretch routine
