UMB - 10-weeks - On-snow - Winter 9.0

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:27

 


The Ultimate Mountain Badass


 


Designed for INTERMEDIATE/ADVANCED athletes looking to use nordic skiing, skinning, and running to get and stay fit for all three sports! 


 


Wolf Creek Sunrise


Hand-crafted by Summit Endurance Academy Head Coach Joe Howdyshell, MS, this plan encapsulates his passion for the sport and his nation-leading knowledge of mountain fitness. 


The plan provides a 10-week structured and periodized training schedule averaging 9 hours per week in order to maximize your performance on race day. Each week contains intervals, strength, and a long weekend workout. 


Prior to using this plan, you should be able to run/skate/skin for 2 hours! 


Purchase of this plan includes our comprehensive Ultimate Mountain Badass 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.

Sample Day 1
1:00:00
Skimo 30/30's

15m progressive warmup
5m L3
5m L1/2 ending at the bottom of a good interval climb.
-
3x: 5m of (30s L5, 30s L1)
(with 5m recovery between)
-
Cooldown to complete prescribed time.

Sample Day 1
1:00:00
UMB Strength 1

WARMUP:
5m easy cardio
10 burpees
-
POWER: **2m rest between sets**
2X 15s Lateral Box Jumps
2X 10 Clapping Pushups
2X 5 Overhead Ball Throws
2X 5 Ball Slams
-
STRENGTH: **1m rest between sets**
2X 8 SL ROM Deadlifts
2X 8 Pullups (weighted or assisted)
2X Plate Lunge w/Twist
2X 8 Back Ext with Dumbell Raise
-
CORE: **1m rest between sets**
7-Way Hips
2X 20 Reverse Crunches
2X 8 Bus Drivers
2X 8 Russian Twists w/Throw (each side)
2X 30S Plank Around The World
-
COOLDOWN:
2m Forward Fold
2m Squat
2m Couch Stretch
2m Door Stretch

Sample Day 2
0:40:00
L2 - Flat Distance + Strides

1X(
Skips w/arms forward
Skips w/arms backwards
Skips w/arms crossing
Skips w/twist
Backwards walk w/reach
Backward Skip
Butt kicks
-
Run Prescribed time in L2,
with: 10X 20s strides. At least 2m between
-
Finish with 10 minutes of stretching, at least 2 minutes per pose, focusing on your breathe, and relaxing into the tight spots.

Sample Day 3
1:00:00
L1 - Easy glide

As little vert as possible in L1/2.
Focus on gliding out on each ski.

Sample Day 4
1:00:00
Tempo Classic

5m No-poles Striding
5m Double pole
5m L3
5m L1/2
-
30m L3 on Rolling Terrain
-
Ski in L2 to finish prescribed time

Sample Day 4
1:00:00
UMB Strength 2

WARMUP:
5m easy cardio
10 burpees
-
POWER: **2m rest between sets**
3X 15s Lateral Box Jumps
3X 10 Clapping Pushups
3X 5 Overhead Ball Throws
3X 5 Ball Slams
-
STRENGTH: **1m rest between sets**
3X 8 SL ROM Deadlifts
3X 8 Pullups (weighted or assisted)
3X Plate Lunge w/Twist
3X 8 Back Ext with Dumbell Raise
-
CORE: **1m rest between sets**
7-Way Hips
3X 20 Reverse Crunches
3X 8 Bus Drivers
3X 8 Russian Twists w/Throw (each side)
3X 30S Plank Around The World
-
COOLDOWN:
2m Forward Fold
2m Squat
2m Couch Stretch
2m Door Stretch

Sample Day 5
0:30:00
L4 - Cut-Down Run

5m jog
2X(
Skips w/arms forward
Skips w/arms backwards
Skips w/arms crossing
Skips w/twist
Backwards walk w/reach
Backward Skip
Butt kicks
5X strides
-
20m progressing from L1 to L4
-
Run to finish prescribed time
5X50 yard strides
Finish with 10 minutes of stretching, at least 2 minutes per pose, focusing on your breathe, and relaxing into the tight spots.

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!