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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
Period 2 training 2025
File Size: 121 kb
File Type: pdf
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Block 3 2024
File Size: 63 kb
File Type: pdf
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Block 2 2024
File Size: 63 kb
File Type: pdf
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Block 1 2024
File Size: 67 kb
File Type: pdf
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Block 4 - Summer 2023
File Size: 63 kb
File Type: pdf
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Block 3 - Summer 2023
File Size: 63 kb
File Type: pdf
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Block 2 - Summer 2023
File Size: 63 kb
File Type: pdf
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Block 1 - Spring 2023
File Size: 67 kb
File Type: pdf
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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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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
We have changed things up a tad for this rotation, focusing on power/velocity and agility. The descriptions and amounts are in the PDF, to figure out HOW to do the things watch the videos.
May Strength 2025
File Size: 72 kb
File Type: pdf
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December-January Strength
File Size: 89 kb
File Type: pdf
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July Strength 2024 - See videos below
File Size: 86 kb
File Type: pdf
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June 2024 Strength
File Size: 77 kb
File Type: pdf
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April/May Strength 2024
File Size: 72 kb
File Type: pdf
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Core Descriptions
File Size: 86 kb
File Type: pdf
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Core Rotation 1
File Size: 74 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: 71 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
July Strength - Round 1 video
July Strength - ​Round 2 video
July Strength - ​Round 3 video
How to do a Turkish get-up

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
  • Chimney Park Grooming
  • Time-Trial Results
  • Memorial Day Ski Camp
  • Members Sponsorships
  • SNOW Juniors