Skimo - 8 week - Dryland - 12 hours/week - Individual Race

Author

Summit Endurance Academy

All plans by this Coach

Length

8 Weeks

Typical Week

4 Custom, 1 Day Off, 5 Run, 2 Strength

Longest Workout

3:00 hrs

Plan Specs

winter sports intermediate advanced hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

 


#skimoiscoming 


 


Designed for EXPERIENCED Skimo athletes who do not have access to snow to prepare for a skimo race. This could be early season, or for those live somewhere a little lacking in snow!


Wolf Creek Sunrise


Hand-crafted by USSMA National Team Head Coach Joe Howdyshell, MS, this plan encapsulates his passion for the sport and his nation-leading knowledge of skimo coaching.


The plan provides an 8-week structured and periodized training schedule averaging 12 per week in order to maximize your performance on race day. Each week contains intervals, strength, transition training, and a long weekend workout. 


Prior to using this plan, you should be able to hike/run in steep terrain for 3 hours (without feeling like you're going to die).


Purchase of this plan includes our comprehensive Skimo Training Guide, which explains how to use your training plan plus email access to Coach Joe at any time for questions that you may have about this plan, videos explanations of strength exercises, and Badass Coaching style motivation. 


Questions? Please visit our website SummitEnduranceAcademy.com or email Joe directly at Joe@SummitEnduranceAcademy.com


**Warning: Plan notes contain profanity. Why? Because we f*&ing love it.


 


 


 

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:08
Training Load By Week
Average Weekly Training Hours: 12:08
Average Weekly Breakdown

Joe Howdyshell, M.S.

Summit Endurance Academy

Hi I'm Joe! I provide consultation, training plans, and one-on-one coaching for all levels of goal oriented endurance athletes. With a diverse athletic history and a masters degree in exercise physiology, I can help you reach your potential in mountain running, ski mountaineering racing, mountain biking, road cycling, or nordic skiing. Contact me for a free consultation!

Back to Plan Details

Sample Day 1

1:00:00
30/30's Ski Imitation

With poles:
15m progressive warmup
5m hard-sh (L3)
5m easy (L1/2) ending at the bottom of a good interval climb.
-
3x: 5m of (30s HARD (L5) run, 30s walk)
(with 5m recovery between)
-
10m easy cooldown

Sample Day 1

0:20:00
TV Transitions: Ski to Skin

Take time in front of the TV, or with friends, and practice ten ski to skin transitions. This should be as specific as possible with your race gear, including pants and pack.

Sample Day 2

2:00:00
L2 - Distance

Run/hike as much vert as possible in L2 with some L3.

Sample Day 3

1:00:00
L1/2 - Easy Vert

L1 and L2 hiking/running.
-
As much vert as possible while staying easy.
Prescribed time includes downhill.

Sample Day 3

0:20:00
TV Transitions: Skin to Boot

Take time in front of the TV, or with friends, and practice ten skin to boot transitions. This should be as specific as possible with your race gear, including pants and pack.

Sample Day 4

1:15:00
LTHR Test

15m progressive warmup
5m medium hard
5m easy
-
On a long climb, run/hike for 30 minutes as hard as you can.
-
15m easy jog

Sample Day 4

1:00:00
Skimo Strength 2

WARMUP:
10m jog

-
WORK 1: (30s rest between sets)
3x(
30s pushups
3X(Lunge compass)
30s Burpees
1:00m ski racer tuck
30s mogul jumps over a line
1:00m ski racer tuck
3m rest)
-
WORK 2: (1:00m rest between sets)
4x(10 forward lunges with 10lb weight held above head)
*5 lunges on each side, alternate hands by set
3x(10 forward arm raises, 5lb per hand, thumb facing each other)
*make sure you set your shoulders back/good posture during the whole movement.
-
WORK 3: (No rest)
1:00m plank "around the world"
*maintain plank while lifting right hand slowly, replace, lift left hand, replace, left foot, etc.
1:00m each side plank, with twist to touch the ground, and then reach for the sky
1:00m bridge, alternating leg lifts
1:00m ski racer tuck
-
WORK 4: (No rest)
3x(
30s supine knee raises
30s mountain climbers
30 situps
30s mountain climbers
30s rest)
1:00m ski racer tuck
-
COOLDOWN:
10m jog

Skimo - 8 week - Dryland - 12 hours/week - Individual Race

$50.00 - Buy Now