Nordic - Masters - Dryland - 8 weeks - 6 hours/week
Author
Coach Joe Howdyshell
All plans by this CoachLength
8 Weeks
Typical Week
2 Day Off, 2 Custom, 3 Run, 2 Strength
Longest Workout
2:30 hrs
Plan Specs
winter sports beginner masters
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Summary
#nordiciscoming
Designed for MASTERS cross country skiers looking to get fit and ready for nordic season via dryland training!
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 nordic coaching.
The plan provides an 8-week structured and periodized training schedule averaging 6 hours per week in order to maximize your performance. Each week contains intervals, strength, and a long weekend workout.
Prior to using this plan, you should be able to skate ski for 90 minutes.
Purchase of this plan includes our comprehensive Nordic 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 Plans@SummitEnduranceAcademy.com
**Warning: Plan notes contain profanity. Why? Because we f*&ing love it.
Stats
Sample Day 1
With poles:
15m progressive warmup
5m L3
5m L1/2 ending at the bottom of a good interval climb.
-
3x: 5m of (30s L5 bounding, 30s easy ski walking)
(with 5m recovery between)
-
Cooldown to complete prescribed time.
Sample Day 2
10m aerobic warmup
3X(Lunge compass)
-
POWER: 1m rest between sets
1X 20s Lateral box jumps
1X 4 Overhead medicine ball throws
1X 5 Weighted Squat Jumps – focus on soft landing, and then explode up as high as you can
-
STRENGTH:
1X 10 Romanian Deadlift
1X 10 Back extension + Dumbell row
1X 10 Pullups (assisted or add weight as needed)
1X 10 Dips (assisted or add weight as needed)
-
POSTURE:
1x(10 forward lunges with 10lb weight held above head)
-5 lunges on each side, alternate hands by set
1x(10 forward arm raises, 5lb per hand, thumb facing each other)
-make sure you set your shoulders back/good posture during the whole movement.
-
CORE:
1X 10 burpees
1X 10 Band walks
1X10 kayakers
30s Around the world plank
30s each side plank
30s bridge
-
2x(
30s supine knee raises
30s mountain climbers
30 situps
30s mountain climbers
30s rest)
-
10m aerobic cooldown
Sample Day 4
With Poles:
15m progressive warmup
5m L3
5m L1/2 ending at the bottom of a good interval climb
-
10X(1m L5/6 Bounding, 3m recovery walk back down)
-
Cooldown to complete prescribed time.
Sample Day 5
10m aerobic warmup
3X(Lunge compass)
-
POWER: 1m rest between sets
1X 20s Lateral box jumps
1X 4 Overhead medicine ball throws
1X 5 Weighted Squat Jumps – focus on soft landing, and then explode up as high as you can
-
STRENGTH:
1X 10 Romanian Deadlift
1X 10 Back extension + Dumbell row
1X 10 Pullups (assisted or add weight as needed)
1X 10 Dips (assisted or add weight as needed)
-
POSTURE:
1x(10 forward lunges with 10lb weight held above head)
-5 lunges on each side, alternate hands by set
1x(10 forward arm raises, 5lb per hand, thumb facing each other)
-make sure you set your shoulders back/good posture during the whole movement.
-
CORE:
1X 10 burpees
1X 10 Band walks
1X10 kayakers
30s Around the world plank
30s each side plank
30s bridge
-
2x(
30s supine knee raises
30s mountain climbers
30 situps
30s mountain climbers
30s rest)
-
10m aerobic cooldown
Sample Day 6
L1 and L2 ski walking.
-
As much vert as possible while staying easy.
Prescribed time includes downhill.
Sample Day 8
With Poles:
15m progressive warmup
5m L3
5m L1/2 ending at the bottom of a good interval climb
-
6X(2m L5 uphill moose hoofs, 5m recovery walk back down)
-
Cooldown to complete prescribed time.
Sample Day 9
10m aerobic warmup
3X(Lunge compass)
-
POWER: 1m rest between sets
1X 20s Lateral box jumps
1X 4 Overhead medicine ball throws
1X 5 Weighted Squat Jumps – focus on soft landing, and then explode up as high as you can
-
STRENGTH:
1X 10 Romanian Deadlift
1X 10 Back extension + Dumbell row
1X 10 Pullups (assisted or add weight as needed)
1X 10 Dips (assisted or add weight as needed)
-
POSTURE:
1x(10 forward lunges with 10lb weight held above head)
-5 lunges on each side, alternate hands by set
1x(10 forward arm raises, 5lb per hand, thumb facing each other)
-make sure you set your shoulders back/good posture during the whole movement.
-
CORE:
1X 10 burpees
1X 10 Band walks
1X10 kayakers
30s Around the world plank
30s each side plank
30s bridge
-
2x(
30s supine knee raises
30s mountain climbers
30 situps
30s mountain climbers
30s rest)
-
10m aerobic cooldown