For the next series of strength we need you to arrive prepared each day bringing most of the things that would generally be shared by the entire team. We will share some equipment (e.g. Medicine balls) and because of that, we will require you to wear gloves. So, before you head to the track, be sure you have the following:

1. Weight lifting, rollerski or even ski gloves - you will need these if you want to use the heavier weights
   
2. 1 (10-15 pound) weights. You can make these by putting rocks or water into a bucket or using a backpack with rocks. We'll be doing Max strength and you'll want something heavier than last time!
   
3. A jump rope
   
4. A mask. Per UW guidelines you must wear this when you are within 10 feet of someone who is NOT In your Quaranteam. So during jumprope and dynamic warmup for sure.
   

Put 1-4 into your backpack 20-40 minutes before strength and begin your pre-strength warmup.

Strength will be in the morning at the field to the south of City Track.

For this summer there is a slight difference in strength compared to previous years for two reasons:

1. First, due to changes in ski technique and rules, there is less emphasis on max strength and a move to functional strength.
2. Second due to risk of SARS-CoV-2 spread, we must do strength in a thoughtful manner.

The latter will require you to arrive prepared each day bringing most of the things that would generally be shared by the entire team. We will share some equipment (e.g. Medicine balls) and because of that, we will require you to wear gloves. So, before you head out to warmup on your way to the park, be sure you have the following:

1. Weight lifting, rollerski or even ski gloves
2. Two (3-7 pound) hand weights. You can make these by putting pebbles, water or dirt into old Gatorade (or similar) bottles. (A large hydroflask with water is 3lbs, 1/2 gallon plastic jug of liquid is 5-6lbs for reference)
3. A jump rope. You can make this with any piece of rope.
4. A mask. Christi and I will sport our new "Cat Masks". Let us know if you also want to order a cool cat mask from Podium Wear.

Put 1-4 into your backpack 20-40 minutes before strength and begin your pre-strength warmup.

Throughout the summer, our goal will be to keep training groups small so there will be morning & afternoon strength sessions and location from which you can choose. Morning at the field to the south of City Track with Christi & Rachel and afternoon with Nathan at Washington Park.

There will be space for 10 people each time, please check the sheet to sign up. You can change weekly but make sure there is space. Link to Signup Sheet

We are all working through an interesting spring but that doesn't mean that you can't start your strength rebalancing! Just get out on the prairie and use those rocks!

When you find unique ways to do pull-ups post your ideas in the comments.

Natural intervals are a specific type of interval that is variable and fun!Basically as you ski you choose the intervals. You want to mix them up with some steep uphills, some flats, definitely go over the top of every hill. You can even throw in some downhill and gradual downhill for fun.

You ski around the trails and time yourself on the intervals. They can be any length but they need to add up to 12-15 minutes of total hard skiing time. So each interval can be any variation of length but in the end 12-15 minutes of total hard time.

HAVE FUN!

If you have been following along with the Core Training then you'll know that we have moved to Core Rotation 3! Yay!

We are now hitting series of core exercises in a row to push specific muscle groups. Some of the series are challenging but when you do these you get stronger!!!

If you have been following along with the Core Training then you'll know that we have moved to Core Rotation 2! Yay!

This rotation focuses on a little more endurance as you go from 30 seconds of activities to 50 seconds of activities.

Taming that Dragon!!!

We're super excited to get going on our Summer Training. We love this time of year with Mountain adventures, triathlons, and beautiful weather!

Below you will find a PDF of the actual training plan as well as a video introduction to the summer training plan. This will get you started on training for the summer.

​Go to Core Rotation 1 for video demo and PDF instructions, which you will do until June.

Get out and get training!

Below are the PDF with the instructions for how to do the core as well as video instructions.

Get STRONG!!!