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Training Information

All our resources are free and open to everyone! If you would like to become involved with our community please become a SNOW member.

Training

.We organized our training into 'Peppers'. Just like hot peppers what training is optimal for you is not just about how much you WANT to do but how much you can personally STAND. Please choose the pepper hours that best match where you are and where you want to be. If you have questions as to which one you should be please ask us
Weekly Training
Summer Training Information
BLOCK 1 - Spring 2022
File Size: 106 kb
File Type: pdf
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BLOCK 2 - Summer 2022
File Size: 119 kb
File Type: pdf
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BLOCK 3 - Summer 2022
File Size: 103 kb
File Type: pdf
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Summer Training 2021
File Size: 62 kb
File Type: pdf
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Fall Training 2021
File Size: 94 kb
File Type: pdf
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Summer Training 2020
File Size: 51 kb
File Type: pdf
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Fall Training 2019
File Size: 67 kb
File Type: pdf
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Winter Training 2018
File Size: 67 kb
File Type: pdf
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Strength & Core

Strength for Nordic Skiing is best done by periodization so you do not develop bulky muscles. Our strength consists of weights, plyometrics, exercise bands and core. 
Weekly Training
May Strength 2022
File Size: 52 kb
File Type: pdf
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June Strength 2022
File Size: 62 kb
File Type: pdf
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June Strength 2021
File Size: 62 kb
File Type: pdf
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June Strength Video (Missing some exercises)
April May strength 2020.pdf
File Size: 55 kb
File Type: pdf
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June Strength 2020
File Size: 64 kb
File Type: pdf
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July Strength 2020
File Size: 56 kb
File Type: pdf
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August_Strength_2021
File Size: 53 kb
File Type: pdf
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September Strength 2021
File Size: 68 kb
File Type: pdf
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October Strength 2021
File Size: 79 kb
File Type: pdf
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November Strength
File Size: 58 kb
File Type: pdf
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December/January General Strength
File Size: 58 kb
File Type: pdf
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Dec/Jan General
Strength Instructions
Core Descriptions
File Size: 86 kb
File Type: pdf
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Core Rotation 1
File Size: 94 kb
File Type: pdf
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Core Rotation 2
File Size: 59 kb
File Type: pdf
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Core Rotation 3
File Size: 55 kb
File Type: pdf
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Core Rotation 4
File Size: 54 kb
File Type: pdf
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Core Rotation 5
File Size: 53 kb
File Type: pdf
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Core Rotation 6
File Size: 47 kb
File Type: pdf
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  • Core Rotation 1 Demo
  • Core Rotation 2 Video
  • Core Rotation 3 Video

Yo-ski Videos

Nutrition

Recovery

You are putting in all the work to train well, why not take that training you are already doing and bring it to the next level with proper recovery? Check out the resources below to get some ideas of what you can be doing to maximize your recovery.
Why focus on recovery?
Nutrition for Recovery
ReHydration
Foam ROll
Take a nap

Other Videos and Information

Want to know more about nutrition, technique, etc. This is the place for you!
Google Training Log
Printable Training Log
File Size: 222 kb
File Type: pdf
Download File

Peppers - Training Groups
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Explanation of Zones:
Core
  • Core exercises, body weight only
Strength
  • exercises using external weights
Active Recovery
  • Yoga and any activity that is slow, under 60% of max
  • Easy enough you are not doing additional damage and are helping your body to recover.
Over Distance
  • Any activity between 60-70% (below aerobic threshold)
  • Long activities where you can still talk but are moving a good pace.
Aerobic Threshold
  • 70-80% of Max
  • Races over 1 hour
Anaerobic Threshold
  • 80-90% of Max
  • Races under 1 hour
Max
  • 90-100% of Max
  • Hill bounding, Medal Test, etc.
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  • Home
  • About
  • Meet the Coaches
  • Snow Tracks
  • Radiating Dendrites
  • Training Resources
    • Yo-Ski
    • Nutrition
  • Calendar
  • DONATE
  • UW Nordic Ski Team
  • Membership
  • Waxing Resources
  • Contact
  • Time-Trial Results
  • Memorial Day Ski Camp
  • Members Sponsorships
  • SNOW Juniors