Article - Coaches Corner: 7 Day Mid-Winter Workout Schedule

Coaches Corner: 7 Day Training Schedule

Brought to you by SkiPost.com
Provided by www.cxcacademy.com

Below is a 7 day training schedule for Monday - Sunday for your mid-winter fitness interval training and workout.  Find more of these posts on CXC Academy.

There are three different levels in Energy System Development (ESD), below you will see Level 1, Level 2, and Level 3 referenced in the training program.  A good way to measure your ESD level is to follow these key points:

Level 1 - Easy to talk while working out
Level 2 - Can still talk, but it is hard as you huff and puff through the sentences
Level 3 - You can't talk during the workout and heart rate is at it's max

Day 1-
Monday: Rest
 
Day 2-
Tuesday: Specific AT Intervals
Warm up in Level 1 for 25 min; perform two 8 min intervals in Level 3 with 90 sec in between on the rolling terrain.  Finish workout with cool down in Level 1 for 20 min. Focus on technique throughout workout and work on smooth transitions during intervals (for instance from diagonal stride to double pole, from V1 to V2, etc)  
 
Day 3-
Wednesday: General Strength
Warm up in Level 1 for 15 min, perform strength exercises with focus on force and velocity of movements. Strength (two sets each exercise) : Arms (15 repetitions), abdominals (20 reps), legs (20 reps). Alternating between sets, have a  30-60 second break between sets. Guidance: Arms: Bicep & Triceps curls, keep your body upright.  Abs: crunches or sit-ups with legs bent.  Legs: with your back straight, lower yourself to a squat position so your finger touch the ground, then rise steadily. This session can be held in or outside of a gym.
 
Day 4-
Thursday: Specific Max VO2 Intervals     
Warm up in Level 1 for 25 min; perform six to seven 2 min 45 sec intervals in Level 3 with 90sec in between, finish workout with cool down in Level 1 for 20 min. You can perform intervals up the /a hill on the non-race weeks.  
 
Day 5-
Friday: Rest
 
Day 6-
Saturday: Specific Strength
Warm up in Level 1 for 25 min, perform specific strength exercises (12-15x40sec each repetition) and cool down in Level 1 for 20 min.
 
Note: for specific strength you can find 150-200m gradual uphill and alternate double pole crunch, single stick and regular double pole.  Focus on perfect form and crisp technique when you perform specific strength. Make sure your limb velocity stays consistent through each repetition.   
 
Day 7-
Sunday: Specific Over Distance
Steady Level 1 for 1 hour 35 min on snow skiing (alternate between classic and skate every other week). 2/3 way through add 4x20sec Level 3 speed with 1 min 30 min recovery in between efforts.
 

View all Articles