weekly practice schedule

Race season! January 1st to March 6th

With race season now in full swing, we’ll shift our training strategy to prioritize quality over quantity, reducing overall training volume to promote recovery while focusing on high-intensity quality sessions, transition training, and race preparation. Emphasis remains on on-snow technique progressions, as refining ski techniques is the quickest way to achieve peak performance and speed!

Moving forward, our training weeks will follow this structured pattern to optimize recovery, technique development, and race readiness:

Sunday (On Snow - 3 hours) (Focus: Technique refinement; Interval training)

Warm-Up (30 min): Easy skiing, dynamic stretching.

Game (30 min): Fun and engaging team-based activity (e.g., relays, tag, obstacle course on skis).

Technique/Skills Training (1.5 hr): Focus on drills like V2, balance work, and transitions.

Interval Training (30 min): Progressive efforts in L3 and L4 zones (e.g., 5x6-minute L3, 2x3-minute L4).

Monday [OPTIONAL] (Focus: Upper Body, Core, and Coordination)

Warm-up (15 min) Dynamic stretches, mobility work.

Upper Body Plyometrics (15 min) Upper body plyometrics focuses on explosive movements like “kneel chop” and “clap push-ups” to enhance power, strength, and endurance in key muscles used for poling and stability.

Core Plyometrics (15 min) Core body plyometrics involve dynamic, explosive exercises like “plank jacks” and “mountain climbers” to develop powerful, responsive core muscles for enhanced stability and athletic performance

Agility & Coordination (15 min) Agility and coordination training focuses on dynamic exercises like ladder drills, cone zigzags, and lateral hops to improve quickness, balance, and precise movement control essential for athletic performance like “skater hops”“bounding”

SkiErg (20 min - HIIT): 30 seconds hard effort, 30 seconds rest, repeated for 15 minutes.

Tuesday ( Focus: Lower Body, Cardio, Technique)

Warm-Up (15 min): Dynamic stretches, mobility work.

Plyometric Training (15 min): Lower body plyometrics involve explosive exercises like box jumps, depth jumps, and bounding to develop power, speed, and strength in the legs, improving performance in activities requiring quick, dynamic movements.

Skipping Rope (15 min - HIIT): 30 seconds of intense skipping followed by 30 seconds of rest, repeated for 15 minutes.

Roller-Ski Training (30 min): Technique refinement, transitions, and terrain simulation.

Wednesday (On Snow - 2 hours) (Focus: Technique refinement; Tempo training)

Warm-Up (15 min): Easy skiing and dynamic stretching.

Free Skiing (15 min): Unstructured skiing to explore terrain and build fluidity.

Technique/Skills Training (30 min): Balance drills, uphill techniques, downhill transitions.

Game (30 min): Fun and engaging team-based activity (e.g., relays, tag, obstacle course on skis).

Tempo Training (30 min): Continuous effort at L3 intensity on rolling terrain.

Thursday (Focus: Race preparation; Light agility)

Pre-Race “Race Prep” (15 min): Discuss course, pacing strategies, and focus areas.

Ski Preparation (60 min): Wax skis for glide and grip zones.

Agility Drills (30 min): Ladder drills for foot speed, coordination, and explosiveness.

Friday (On Snow - Race Day)

Race: Execute strategy with attention to pacing, technique, and mental focus.

Cool-Down (30-45 min): Easy/ free skiing followed by some light stretching.

Saturday (Active Rest Day)

Light Activity (1 hr): Easy hike, cycling, or stretching to promote recovery.

Week of December 9th -15th

Monday: Light Cardio (Athletes on Their Own)

Activity Duration: 45-60 minutes

Options: Easy jogging or trail running , Cycling , Swimming, Rowing machine,

Intensity: Zone 1 to low Zone 2 (easy, conversational pace)

Guidelines: Choose an enjoyable activity, Emphasize steady, relaxed pacing, Ensure proper warm-up and cool-down

Benefits: Promotes active recovery. Enhances aerobic base without undue stress

Tuesday: Core Stability and Endurance Training (Dry-Land)

Total Session Time: Approximately 1 hour and 45 minutes

Focus: Building endurance and core stability to support prolonged skiing efforts

1. Warm-Up (15 Minutes)

2. Core Stability and Endurance Circuit (40 Minutes)

3. Plyometric Conditioning (20 Minutes)

4. Cool-Down and Core Flexibility (15 Minutes)

Wednesday: On-Snow Skills and Tempo Training

Total Session Time: Approximately 2 hours

Goals: Develop skiing technique and efficiency, Enhance aerobic capacity through tempo training

1. Warm-Up (15 Minutes)

2. Skills Training (60 Minutes)

3. Tempo Training (30 Minutes)

Zone 3 Skiing:

Intervals: 2 x 15-minute efforts

Intensity: Moderate to hard; challenging but sustainable

Recovery: 5 minutes of easy skiing between intervals

Focus: Maintain consistent pacing and technique under increased effort

4. Cool-Down (15 Minutes)

Thursday: Core Strength and Power Training + Games (Dry-Land) NOTE: RAIN EXPECTED, PROBABLY WILL MEET IN G-1

Total Session Time: Approximately 1 hour and 45 minutes

Focus: Developing explosive strength and core power for improved skiing performance

1. Warm-Up (15 Minutes)

2. Core Strength and Power Circuit (40 Minutes)

3. Plyometric Circuit for Power (20 Minutes)

4. Cool-Down and Core Flexibility (15 Minutes)

Friday: High-Intensity Interval Training (HIIT) Workout (Dry-Land) NOTE: RAIN EXPECTED, HOWEVER, WILL MEET IN B-3 FOR SkiErg work

Total Session Time: Approximately 1 hour and 30 minutes

Focus: Enhance anaerobic capacity and improve speed and endurance

Sunday: Sunday: On-Snow Skills and Free Skiing with Tempo Drills at Auburn Ski Club. Note: ASC season opener “low stakes” 5k skate race… info to follow

Total Session Time: Approximately 3 hours

Focus: Develop on-snow skills, improve endurance through over-distance skiing, and practice tempo drills