2023 Summer training plan

Vasa - Raptors Nordic Ski Team

Returning Skiers Summer Training Schedule 2023

“Returning Skier”: Any incoming 9 - 12th grader with prior nordic skiing experience. Middle Schoolers who are planning to practice with the high schoolers this season also fall under this definition.

This training schedule starts June 12th.

Participation in this training session is highly recommended. It is very easy to lose fitness and strength over the summer without regular training. If you are participating in summer training for another sport, please let the coaching staff know. You are encouraged to supplement that training with strength and rollerski sessions with the nordic team to maintain ski specific fitness.

Reminders:

Log all of your summer training, regardless of whether it is with the nordic ski club or other sport

You will be asked to turn in your training log at the beginning of the ski season so that the coaching staff can tailor the training to your fitness level.

Regular fitness training and stretching is important for minimizing the risk of injury. No more than 2 days should pass without some type of physical activity. If an injury does occur, immediately inform a coach! Do not push through an injury.
This plan is structured as a semi-independent training plan. Coaches will be present at all Monday, Wednesday and Friday practices. You are expected to complete the rest of the training plan ON YOUR OWN.
Unless you are extremely comfortable roller skiing it is recommended that you attend the coached practices or complete an alternate workout that you have discussed with a coach
For weeks 1-4 complete the appropriate bodyweight strength set on Monday and Friday. For weeks 5- 12, complete the appropriate core sets on Monday, Wednesday and Friday.

Equipment requirements:

Running shoes
Poles for hill bounding
Bike helmet - for roller skiing and cross-training
Skate rollerskis - The Vasa Ski Club has a limited number of pairs available to rent for $50 per season
Classic rollerskis (recommended) - The Vasa Ski Club has a limited number of pairs available to rent for $50 per season
Roller ski poles - you can use your practice ski poles, but you must have roller ski tips on them
Skate and classic ski boots (or combi boots) - Ideally these would not be the same boots you use during the ski season

Legend:

X-train:	Cross training is any type of activity that isn't running (biking, swimming, paddleboarding, kayaking, etc.). Cross training is designed to give your joints a bit of a rest while still increasing your fitness. Rollerskiing is the default.
Strength test:	We will be conducting the Canadian Strength Test 3 times over this training period. This lets us know where your fitness is and what progress you are making
Bounding:	This is a modified running stride that is meant to mimic ski technique.
Tempo:	Hard effort, at race pace or just below
L1:	This is your base building/recovery effort. This is an easy effort that you should be able to talk during
L3:	Lactate threshold effort. This is a hard effort that you could sustain for a fairly long duration. You should feel comfortably uncomfortable. Think 10-15k pace.
L4:	This is your hard, short interval intensity. Think 5k (race) pace
L5:	Max effort (1-2min)

Training Schedule

Week

Mon.

Tue.

Wed.

Thur.

Fri.

Sat.

Sun.

Bodyweight: Set 1

Strength

Bodyweight: Set 2

Run:

30-45 min

X-train:

45-60 min

Strength test:

warm - 15 min

CA Test

Cool - 15 min

Rollerski: L1 30min

Run:

30-45 min

Bounding:

Warm - 20min

Bound - 30min

Cool - 20min

X-train:

45 - 90 min

Rest

Long run:

45-75 min

X-train:

60-90 min

Med. Run:

Warm - 20min

30-40min @ L3

Cool - 20min

X-train:

45 - 60 min

Bounding:

Warm - 20min

Bound - 4-6 repeats

Cool - 20min

X-train:

45 - 90 min

Rest

Rollerski:

60-90 min

X-train:

60- 120 min

Track workout:

L4/5

Warm - 30 min

Neg. split Pyramid - 2, 4, 8, 16, 16, 8, 4, 2

Cool - 30min

Run:

45 min

Rollerski:

Warm - 15 min

Interval - 5 x 6 min w/ = rest

Cool - 15 min

X-train:

90 - 120 min

Rest

Rollerski:

45-70 min

X-train:

60 min

Rollerski:

L3/4

Warm - 20 min

Speeds - 6 x 6 min w/ half rest

Cool - 20 min

*Optional - TCTC Summer series*

X-train:

45-60 min

Trail run:

45-60 min

X-train:

90 min

Rest

Bodyweight: Set 1

Strength

Bodyweight: Set 2

Strength

Bodyweight: Set 1

Trail Run:

60-75 min

Run hills hard, rest on downhills

X-train:

60-120 min

Rollerski:

L4/5

Warm - 15 min

Intervals - 2, 4, 6, 6, 4, 2 min

Cool - 15 min

*Optional - TCTC Summer series*

Run:

45-60 min

Rollerski:

L1/3

Warm - 25 min

Double pole - 60 min

Cool - 25 min

X-train:

45 - 90 min

Rest

Rollerski:

60-90 min

w/ specific strength drills

Run:

45-60 min

Strength test:

warm - 15 min

CA Test

Cool - 15 min

*Optional - TCTC Summer series*

X-train:

90-120 min

Rollerski:

Warm - 25 min

Hills - 6 x 5 min

Cool - 25 min

X-train:

60 - 120 min

Rest

Rollerski:

Warm - 20 min

Tempo - 40 min

Cool - 20 min

Run:

45-60 min

Track workout:

L4/5

Warm - 15 min

Intervals - Neg. split 5x800m w/ equal rest

Cool - 15 min

*Optional - TCTC Summer series*

X-train:

60-90 min

Rollerski:

L1/3

Warm - 35 min

Agility - 30 min

Cool - 35

Trail run:

50 - 70 min

Rest

Rollerski:

50-70 min

Trail run:

45-60 min

Rollerski:

Warm - 25 min

Tempo - 30 min

Cool - 25 min

*Optional - TCTC Summer series*

X-train:

90-120 min

Rollerski:

L1/3

Warm - 20 min

Agility - 30 min

w/ specific strength drills

Cool - 20 min

Trail run:

70 - 90 min

Rest

Fall Sports Start

Rollerski:

60-90 min

w/ specific strength drills

Trail run:

30-45 min

Rollerski:

L1/3

Warm - 25 min

Double pole - 20 min

Cool - 25 min

*Optional - TCTC Summer series*

X-train:

60-90 min

Trail run:

L1/3

40-45 min

Run up and over the top w/ speed

X-train:

45-60 min

Rest

Rollerski:

Warm - 30 min

Tempo - 45 min

Cool - 30 min

Trail run:

45-90 min

Rollerski:

Warm - 25 min

Interval - 6 min (L3), 5 x 4 min (L4/5)

Cool - 25 min

Run

45-60 min

Rollerski:

L1/3

Warm - 35 min

Agility - 30 min

w/ specific strength drills

Cool - 35 min

X-train:

90-120 min

Rest

Rollerski:

Warm - 25 min

Tempo - 45 min

Cool - 25 min

Trail run:

45-60 min

Rollerski:

Warm - 15 min

Hill climb - 6 x 5 min

Cool - 15 min

Trail run:

45-60 min

Run:

L3/4

Warm - 15 min

Speeds - 8 x 200m w/ 2x rest

Cool - 15 min

X-train:

90-120 min

Rest

Rollerski:

45-60 min

X-train:

45-60 min

Strength test:

warm - 15 min

CA Test

Cool - 15 min

Trail run:

45-60 min

Rollerski:

Warm - 25 min

Relays

Cool - 25 min

X-train:

70-90 min

Rest

Bodyweight Exercise Program

Complete each exercise for 30 seconds with 15 seconds of rest between exercises, week 1-4. Complete each exercise for 45 seconds with 20 seconds of rest between exercises, week 5+. Take a 1 minute rest before repeating the set. Repeat the set 3 times.

Set 1	Set 2
Cherry Pickers	Disco Twist
Single Leg Glute Bridge	Cherry Pickers
Dead Bug	Leg Claps
Leg Claps	Reach for the Sky
Bird Dog	Plank w/ Hand Tap
Plank w/ Shoulder Tap	Superman
Speed Skater	Flutter Kicks