2002 US Ski Team Training Program
From the United States Ski Team
General training rules:
General objective for month:
Get back into training again, but do not be afraid of doing some
non-traditional training (biking, mountain biking, climbing, hiking,
kayaking etc.) It is important to get the volume up and start
to introduce some form of intensity. By this time you should have:
evaluated your training and discussed with your personal coach
the past year and how to proceed into the next year, completed
and handed in your ski team/coaches evaluation, given the waxing
staff your inventory of skis and needs for next year.
Roller-skiing:
Not so important in this month. Use it more if you have problems
with your legs. Start to rollerski 1-2 times per week at the end
of the month. 50% skate, 50% classic. All classic should be double-poling
or double pole with kick.
Speed/Plyo:
0-1 time per week. Do 5-8 * 20 seconds with or without poles.
You are supposed to go 110%, so it is important to rest well in-between
repeats. Also, make sure you do not just hang around between repeats
you should move. Stop when you feel you cannot go max in
each jump. The plyo/Speed workout can be done right after the
interval workout, or before a strength workout.
Intensity:
1 time per week. Start with longer, slower intervals. Natural
interval or fartslek might be the best
in the beginning. The length of each interval can be 2-10 minutes
with rest periods about the same length as the interval. At the
end of the period you can do some shorter intervals as well. These
can be 200-400 meters long with about 1-2 minute rest. (i.e. 10-15*200,
8-10*400). If you wish to race then go right ahead.
Strength:
Do strength 2-3 times per week for about _ hour. Focus on general
strength lighter weights and more repetitions. Examples
of workouts could be to lift for 40 seconds and rest for 20 seconds.
Do each exercise twice before you move onto the next exercise.
You can also do 90 seconds on and 30 seconds off and then move
to the next exercise. Variation in exercises is key. Make sure
to make the strength workout efficient. There is not need to walk
around the weight room to log hours. Also, be sure to incorporate
exercises that will later used as "max strength" exercises.
Distance
Easy running, biking, roller-skiing etc. Do one overdistance
run per week. The rest of the hours you can split between other
slightly shorter distance days. Warm-up and cool-down generally
are counted as distance as well.
General objective for month:
Become a little more specific in your training. Keep up the good
work you started in May. Volume and intensity is increasing some
so it will be crucial to listen to your body. Make sure to test
your blood values regularly and become more aware of what intensity
you are training at.
Roller-skiing:
2-4 times per week. 50% skate, 50% classic. Most of the classic
should be double pole or double pole with kick. Also introduce
some "strength exercises". Skate without poles every
day you skate (about 20-30 minutes). Focus on weight transfer
and balance, also make sure that you are working on developing
a "snappy" efficient kick.
Speed/Plyo:
1-2 times per week. Same as last month, but more frequently. Make
sure to stop if you cannot go max. Speed during distance workouts.
Intensity:
2 times per week. Use 1 workout per week for longer intervals.
Do half of your intervals running and half rollerskiing or skiwalking.
Longer intervals can be 3-8 minutes variation is key. Rest
between intervals should be no longer than the length of the interval.
A race or a time trial can take the place of the long intervals.
Do one workout with shorter intervals. These can be anything from
200-1200 meters long with about 1-2 minute rest. (i.e. 10-15*200,
8-10*400 or 5-8 * 800 or 400, 600, 800, 1200, 800, 600, 400 or
any other workout use your fantasy)
Strength:
Do strength 3 times per week for about _-1 hour each time.
Focus on general strength in the beginning of the month. A strength
program with "max components" will be presented to you
shortly.
Distance
Easy running, biking, roller-skiing etc. Do 1-2 over distance
runs per week. The rest of the hours you can split between other
shorter distance days. Warm-up and cool-down generally are counted
as distance as well.
General objective for month:
Much the same as last month. If you are coming to altitude you
need to spend the first 10-12 days to acclimate. Remember those
training rules.
Roller-skiing:
2-4 times per week. 50% skate, 50% classic. Classic should be
mostly double-poling and double pole w/ kick. Keep the focus on
skating without poles and technique.
Speed/Plyo:
1-2 times per week of spenst. Speed during distance workouts.
Intensity:
2 times per week. Use 1 workout per week for longer intervals.
Some of the shorter intervals can be hill bounding (about 1 minute
long, run down as rest).
Strength:
Same as June for the first week, then we will stop the max
training and do some testing. More details to follow.
Distance
Same as June
General objective for month:
Make sure to rest up some before we go to New Zealand. When in
New Zealand we will train lots of volume and some intensity.
Roller-skiing/Skiing:
You will be spending the first week of August rollerskiing. After
that we will be spending a large part of our time on snow. Most
of the training will be skiing. Make sure to do about 50% skating
and 50% classic. Make sure to focus on your technique. You should
ski a lot without poles both skating and classic.
Speed/Plyo:
Speed elements will be introduced into the skiing and during dryland
training.
Intensity:
We will do some intensity in the week before we leave. While
in NZ we will probably complete 2-4 intensity workouts. One of
these will be a time-trial.
Strength:
Do strength 2-3 times per week for about _ hour. We will try
to find ways to train strength/weights while in NZ.
Distance
We will mostly be skiing this month, but be prepared to do
some running as well.
General objective for month:
Your first objective of the month is to take it easy and rest
up after NZ. We are planning to have a training camp here in PC,
with invited skiers, so the volume and intensity will pick up
after the first week. We have adjusted the volume down a little
and increased the intensity. Be smart and follow the general training
rules.
Roller-skiing:
2-4 times per week. 50% skate, 50% classic. You know the drill.
Speed/Plyo:
1-2 times per week of spenst, speed during distance. Same as before.
Intensity:
2-3 times per week. One session will be rollerskiing, one
skiwalking and one running. At least one of the sessions will
be L3.
Strength:
Do strength 3 times per week. Max strength will be introduced
again this month.
Distance
Same as always. Make sure to watch the intensity.
General objective for month:
Last month of dryland training. Keep the focus. We will go to
Fairbanks at the end of the month. Make sure to rest up a few
days before.
Roller-skiing:
3-5 times per week. 50% skate, 50% classic. All classic should
be double-poling only. Skate without poles every day you skate.
Focus on weight transfer and balance, You can do some intervals
in this period roller-skiing.
Speed/Plyo:
1 time per week of spenst. Speed during distance workouts.
Intensity:
1-2 times per week.
Strength:
2-3 times per week. Keep up the max work during the first
week.
Distance
Same as before. Keep your focus, you will be on snow soon.
General objective for month:
Time to ski. We will be skiing a lot in Fairbanks and in West
Yellowstone. Training is still the focus, but we will also be
racing.
Skiing
Focus on technique and developing your race pace efficiency. 50%
skate and 50% classic. Make sure to do some running as well
Speed/Plyo:
Work speed elements into your distance workouts..
Intensity:
1-2 times per week. We will see how it works into the race
schedule and the shape you are in.
Strength:
Do strength 2-3 times per week for about _ hour. We will try
to find places to do strength while on camp.
Distance
Mostly skiing, but keep up some running.
General objective for month:
We will race a fair share in early December, then we will increase
the training to get ready for US Nationals.
Skiing:
50% skate, 50% classic. Focus on technique and race pace efficiency.
Ski without poles every day you ski. Focus on weight transfer
and balance. You can do some intervals and races in this period.
Interval:
1-2 times per week. We will see how it fits with racing and
your shape.
Strength:
Do strength 1-2 times per week for about _ hour. Focus on
general strength lighter weights and more repetitions. Keep
up roller-board strength.
Distance
Mostly skiing but some running as well. After Canada you should
increase the volume some.
General objective for month:
Racing and recovery
Skiing:
Same as in December, but less OD in the race season. In periods
we will ski longer. Do what you feel like listen to your
body.
Interval:
1-2 times per week. It depends on the racing schedule. Make
sure that you do not over do it.
Strength:
Do strength 1 time per week for about _ hour. Focus on general
strength and rollerboard.
Distance
A little less OD. Keep elements of running.
Top
.
February:
General objective for month:
Racing and recovery. Getting ready to kick ass at the World Championships.
Skiing:
Same as January.
Interval:
1-2 times per week. It depends on the racing schedule. Make
sure that you do not over do it.
Strength:
Do strength 1 time per week for about _ hour. Focus on general
strength.
Distance
More distance work early in the period. Less as we approach
the World Championships. Keep up some running.
General objective for month:
Spring World Cups. Keep up the focus. Lets make history.
Skiing:
Same as February
Interval:
1-2 times per week. It depends on the racing schedule. Make
sure that you do not over do it.
Distance
As we see fit. We will try to keep the pressure up in between
an extensive traveling schedule.
General objective for month:
Get ready for the next season. Do whatever activities you
feel like RECOVERY is key. Start to plan.