Welcome to period four of training for cross-country skiing.
This training period is somewhere in between the middle of July to middle of August.
At this time of the year we’re doing more intensity work that’s becoming more and more ski-specific. Still keeping it into the threshold, primarily threshold with a little bit of Level 4 introduction.
For most, it is a time to put in the hard work for the winter. However, if you have a family vacation or other conflicts that may make it difficult to follow the plan as written, some week or work out swapping is OK as long as the big picture is kept in mind. Long story short, if you have some non-training conflicts, do your best to work around your schedule and if need be, shift a work out from one week to next week to keep life in balance.
We should continue with our ramp up of both the intensity and the volume, but don’t overdo it. If time is tight, but you are fresh prioritize the intensity days, strength and over distance. If you are feeling run down from vacation or other conflicts, prioritize simple maintenance training. If the period is without conflict, super!
As it relates to the distance type of training, continue on the same path that you’re on with a little bit more introduction of ski-specific modality of training. That means more roller skiing, both classic and skate, as well as a good amount of footwork running, hiking, that sort of thing.
Simple hikes, you do not have to just purely run. But you can also walk or do long hikes with poles in very hilly terrain. Start to use terrain to your advantage to also introduce a little bit more strength training in an endurance side of things.
Intensity remains the same. Still doing primarily threshold-based with a continued introduction of Level 4-type of intervals.
New this month is ski walking. Ski walking is an awesome workout that is a staple of our training from now until we are skiing on snow. However, we have to use it sparingly. Too much and we are not able to absorb it and recover. If you have not ski walked before, check out this link:
We should still make sure the easy days are easy. Avoid junk training of medium hard, not easy enough to be tolerated well, promoting recovery, and not hard enough to have the benefits of properly stressing the body with true hard training.
As always, as you are evaluating your training and planning your workouts, give some thought to how you are using your training plan. It should be written to be a blueprint and a guide for your training, and looking yearly it is not written knowing in advance what conflicts you may have with training on any given day.
IN GENERAL STRENGTH:
As we move ahead, we’re adding weight but not adding a lot of volume of strength.
We’re shifting to more dynamic strength (lower loads, higher velocity of movement). By increasing velocity, movements will become more plyometric (faster and more dynamic). As we do this, we increase the speed of movement and decrease the weight.
Example: in maximal strength, where we were doing slow and controlled squats with a relatively high load last period, we now replace that with an explosive vertical jump with little to no added weight, but very explosive and functional movements.
Another way to increase overall strength this period is via distance workouts by adding more terrain (hills) to roller skiing and running.
IN FUNCTIONAL STRENGTH:
The fourth phase of off-season training raises the intensity level (resistance used and speed-of-movement) significantly. The warm-up is a combination of mini-band movements, weighted rotations and rope-skipping. The movement puzzle agility features one new movement and one we have already done. The strength and power circuit is where you will really see difference from the previous three phases.
The inclusion of the “MINI-LEG-CIRCUITS” (low-rep versions of the leg-circuits you have been doing for the past three months) is the primary change. You will add resistance—in the form of a med-ball, a weight plate, a sand-tube, a single dumbbell or pair of dumbbells—and be quick, sharp and precise in each movement without compromising quality.
The guidelines for choosing the correct amount of weight (in the MINI LEG-CIRCUITS and all other movement elements) are simple and logical. Start conservatively and add resistance as your strength increases and you can manage the added weight without losing form. For the leg-circuits, start with approximately 10 – 15 % of your total body-weight and progress from there, working towards 15 – 30%.
Adding resistance while keeping the pace of the movements relatively high adds significant eccentric loading. This will create many positive muscular adaptations and is therefore a great idea, but it also entails more DOMS (delayed-onset muscle soreness) so be prepared to feel stiff and sore the day (or days) following your strength session. Using the functional movement warm-up ideas (from the past two months) prior to running, biking or roller-skiing on your other training days will attenuate the negative effects of DOMS.
Phase four is a key transition month from building the basic strength foundation for speed to the high-speed and higher volume training to follow.
Each period, we will end with this advice since it is so important:
As you are planning your weeks and evaluating your training, also give some thought to how you are using the training plan. It is written to be a blueprint and a guide for your training, and is not written knowing in advance what conflicts you may have with training in any given week.
Many weeks can be done as scheduled. However, if you have to swap days or weeks out on account of your non training life, with good planning that can be done with great success provided you are giving thought to the swapping. For example, let’s say you have a week at work where you are going to have heavy time demands and stress and the schedule says it is the third week of the period, which is our big week, you may be best holding off on the third week and swapping it with week 4 our easy week to recover, and then also maybe make a small adjustment in week one of the following period. You can also swap out days on account of life outside of your training plan, just remember as you do that it is ideal to follow a pattern of hard followed by easy for the pattern of days.