This 7-Week, 6 day/week training program is sport-specifically designed to prepare relatively fit athletes for a 20k Nordic Ski Race – either classic or skate.
This training program has 3 general objectives:
- Increase Nordic Ski speed over ground
- Increase leg strength, core strength, and upper body strength
- Increase nordic skiing aerobic base and efficiency for longer distance efforts
This training plan deploys multiple ski assessments (15k and 20k), and uses assessment performance for the follow-on progressions. In this way, the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.
This is Version 1 of the plan, designed in October 2021.
Speed Over Ground Work
This 7-week training deploys multiple 15k and 20k Nordic Ski assessments and uses the athlete’s assessment time to dictate paces for follow-on, shorter, fast intervals, and longer easy-paced efforts.
Aerobic Base/Longer Efforts
While the Speed Over Ground work in the plan is anchored in 2-3 threshold intervals, the plan’s moderate pace, longer efforts (10-28k) increases throughout the plan.
You’ll do longer, moderate-pace efforts two times/week on back-to-back days (Friday and Saturday). These easy efforts start at 10k on week 1 and progress to 28k by week 6
MTI Nordic Ski Calculator
This plan deploys assessments and then bases your fast interval work and easy distance work on your assessment results using the MTI Nordic Ski Calculator.
This training plan includes focused, intense, bodyweight leg strength training protocol as well as an assessed mid section and upper body strength assessment and progression. Chassis integrity work (functional core) deploys dumbbells.
- Mon: Ski Assessment or Speed over Ground Intervals
- Tue: Strength Training
- Wed: Speed over Ground Intervals
- Thu: Strength Training
- Fri: Moderate-Pace Distance Ski
- Sat: Moderate-Pace Distance Ski
What is the Required Equipment?
- Stop Watch
- Pair of Dumbbells (15# for women, 25# for men)
- Pull Up Bar
- Benches or Boxes for Bench Dips
- Foam Roller
How Long do the Sessions Last?
60-120 minutes depending upon your ski pace. Longest days will be the Friday and Saturday long moderate-pace efforts.
Any modifications for women?
These are prescribed in the training plan. For example, if the session calls for kettlebell snatches @ 12/16kg, the first load – 12kg – is for women, and the second load – 16kg – is for men. If the plan calls for 5/10x Push Ups, this means women do 5x push ups, men do 10x push ups.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Nordic Ski Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.