Nordic - Masters - On-Snow - 12 weeks - 6 hours/week

Average Weekly Training Hours 06:17
Training Load By Week
Average Weekly Training Hours 06:17
Training Load By Week

 


#nordiciscoming 


 


Designed for MASTERS cross country skiers looking to get fit and ready for nordic season!


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 nordic coaching.


The plan provides a 12-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.

Sample Day 2
1:00:00
Skate 30/30's

15m progressive warmup
5m L3
5m L1/2
-
3x: 5m of (30s hard, 30s easy)
(with 5m recovery between)
-
Ski in L2 to finish prescribed time

Sample Day 3
1:00:00
Nordic Strength 1

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 5
1:05:00
Classic Speed

15m progressive warmup
5m L3 No Poles
5m L1/2 ending at the bottom of a good interval climb
-
10X(1m L6 striding, 3m recovery)
-
Ski in L2 to finish prescribed time

Sample Day 6
1:00:00
Nordic Strength 1

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 7
1:30:00
Distance Skate

As many K's as possible in L2 with SOME L3.
At least 15m without poles.

Sample Day 9
1:30:00
VO2 Classic

15m progressive warmup
5m L3
5m L1/2 ending at the bottom of a good interval climb
-
5X(4m L5 uphill, 5m easy recovery, including ski back down)
-
Ski in L2 to finish prescribed time

Sample Day 10
1:00:00
Nordic Strength 1

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

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!