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USST Training
Here's a good look at a week from Leif Zimmermann's training log and training plan. Leif's one of the fastest young seniors in the country, as well as being the 2004 National Sprint Champion.
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\r\nLeif Zimmermann, Age 20, From Bozeman, Montana.
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\r\nProud member of the following teams: The U.S. Ski Team, The Bridger Ski Foundation, and Team Today.
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\r\nWith help from: Madshus skis, Alpina boots, Rottefella bindings, Swix poles, and Rudy Project Eyewear.
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\r\n Here is a week of my training from 5/17/04, to 5/23/04. My focus for this week was
\r\ncore and max strength, quality roller ski sessions and two very in control intensity work-outs.
\r\n I’m finally over the initial soreness from the first few weeks of strength and am now starting to increase the weight. Jumping onto roller skis this spring, was as easy as I can ever remember, though I have had to fight over a week of inclement weather.
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\r\n17th-Monday
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\r\nAM- Off
\r\nPM- 1:30 Strength. 15 minute warm-up, then 3 sets of 5 reps. of max on squats, step ups with weight, weighted dips and lat pull-down. With the core I did 3 sets of 15 reps. on low-high cable pulls, lateral side-ups on physio ball, 55’s and back extensions with weight. 15 minute cool-down.
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\r\n18th-Tuesday
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\r\nAM- 1:30 running intervals. Level 3 on uphill. 4 x 4 minutes, with 3.5 to 4 minutes rest in between. Felt better as I went, but made sure not to go over threshold.
\r\nPM-2:00 skate roller ski. Easy distance with 6 x 15-25 seconds speed bursts spread over the work-out.
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\r\n19th-Wednesday
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\r\nAM- Worked-Hung sheetrock
\r\nPM- 1:15 Strength (same as Monday). Played 2:00 of soccer with BSF team right after strength.
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\r\n20th-Thursday
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\r\nAM- 2:00 classic roller ski. Easy distance. 30 minutes rolling terrain (striding and double-pole kick), 1 hour double-pole, 30 minutes rolling terrain.
\r\nPM- Off
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\r\n21st-Friday
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\r\nAM- 1:15 running intervals. Level 4 on uphill with a little bounding. 4 x 4 minutes with 4 minutes rest. Felt really good and in control. 45 minute massage after work-out.
\r\nPM- 1:30 Strength (same as Monday)
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\r\n22nd-Saturday
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\r\nAM- 2:00 Mountain bike on very hilly, muddy single track. I tried to keep it easy.
\r\nPM- Off
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\r\n23rd-Sunday
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\r\nAM- Off
\r\nPM- 1:00 Recovery run. Very easy.
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\r\n Total Hours for the week: 16 hours.
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\r\nTraining schedule for Leif Zimmermann 5/24/04 to 5/30/04.
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\r\nGoals for the week are; 1. Getting 4 quality VO2max intensity sessions in. 2. Not over doing it in any of the interval or distance work-outs. 3. Getting enough rest between intensity sessions.
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\r\n24th-Monday
\r\nAM-1:15 VO2max building running intervals. 4 x 4 minutes level 4, with 3-4 minutes recovery.
\r\nPM- 1:15 Strength. 4 max exercises, 3 sets x 5 reps. and 4 core exercises, 3 sets x 15 reps.
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\r\n25th-Tuesday
\r\nAM- 1:30 Classic roller ski. Easy distance with 8 x 10-20 seconds speed.
\r\nPM- 30 minute recovery run.
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\r\n26th-Wednesday
\r\nAM- 1:15 VO2max building skate roller ski intervals. 4 x 4 minutes level 4, with 3.5-4 minutes recovery.
\r\nPM- 1:15 Strength. Same as Monday.
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\r\n27th-Thursday
\r\nAM- 2:00 bike. Easy distance.
\r\nPM- Off.
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\r\n28th-Friday
\r\nAM-1:15 VO2max building ski walking intervals. 4 x 4 minutes level 4, with 3.5-4 minutes recovery.
\r\nPM- 1:15 Strength. Same as Monday.
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\r\n29th-Saturday
\r\nAM- 1: 15 VO2max building classic roller ski intervals. 4 x 3.5-4 minutes level 4, with 4 minutes recovery.
\r\nPM- Off.
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\r\n30th-Sunday
\r\nAM- 45 minutes recovery bike.
\r\nPM- Off.
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\r\n Total hours for the week: 13 hours, 30 minutes.
Written By: andrewjDate Posted: 5/25/2004Number of Views: 336
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