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USST Training
This is the first of many training installments we plan on posting throughout the summer and fall. What follows is a one week segment of Justin Freeman's training log, followed by a segment of one week from his training plan. This should give skiers and racers of all abilities some new ideas about training.
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\r\nTraining Log.
\r\n2004-05, week 1, May 3-9
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\r\nMonday
\r\nAM 2:00—30 minute run, 1:15 strength, 15 min run
\r\nMy current strength routine starts with about 15 minutes of shoulder exercises as I try deal better with an old injury. Next I do some two footed jumps over hurdles. Then I do three sets of about 10 reps kneeling on the rollerboard. I wear a weighted vest heavy enough to make 10 reps very difficult. Then I do three core exercises, one stomach, one back and one side. This is my third week of doing strength so I am doing 30 reps of each exercise—next week will be back down to 10, with heavier weight.
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\r\nTuesday
\r\nAM 1:30 run—track workout. This was my first attempt at intensity since Spring Series, and it was too much. I won’t embarrass myself by admitting times or pulses, just say that I cut my losses a little more than halfway through and will be less ambitious when I get back on the track.
\r\nPM 1:00 Pilates. This is a great way to build inner core strength, hip strength, and flexibility. It’s a staple of my training this spring, though I probably won’t continue with organized classes past June.
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\r\nWednesday
\r\nAM 1:45, 30 min run, 1:00 spenst, 15 run. My spenst workout starts with some ski walking, then one-foot hops, then two skate-simulating exercises, then two-footed hops, and then some short, hard bounds.
\r\nPM 1:00 strength. Same workout as Monday minus the hurdle jumps, since my legs got enough of a workout in the morning.
\r\nPM Yoga. I go to an hour and a half yoga class every week and write it in my log as an hour. I also try to spend half an hour stretching every day, though my success this week was limited.
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\r\nThursday
\r\nAM 1:30 run. About 11 miles (I hope) on trails near my house.
\r\nPM 1:00 Pilates.
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\r\nFriday
\r\nAM 1:45 Rollerski skate. First rollerski of the season, I skied an hour and a half loop but my watch insists I was gone 15 minutes longer.
\r\nPM 1:15 strength . Same as Monday with the addition of some one-footed sideways jumps over 8 inch hurdles. I was okay on my right leg, but knocked over more than half the hurdles while trying to go back and forth on my left leg. I’m keeping the exercise, it can definitely help me with strength and coordination.
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\r\nSaturday
\r\nAM 1:00 Rollerski, double pole. I’m planning to do more kick double pole and classic skiing this year, but most of the time I classic skis it is all double pole. I started with an hour because I’m not fit enough yet to get a benefit out of more than that
\r\nPM 40 minute swim. That’s about 2000 meters for me.
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\r\nSunday
\r\nOff
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\r\nTraining Plan
\r\n2004-05, week 2, May 10-16
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\r\nMonday
\r\nAM 1:45 Ski walking intervals. Use HR monitor, stay solidly in level three. Up to five intervals at five minutes each, maybe three or four depending on how I feel.
\r\nPM 1:15 Strength. Same as last week, with addition of sideways hops from last Friday. 10 reps on core strength exercises, with heavy weight and focus on explosiveness.
\r\nPM 1:00 Yoga (can’t go on Wednesday this week)
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\r\nTuesday
\r\nAM 1:30 Rollerski, skate.
\r\nPM 1:00 Pilates
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\r\nWednesday
\r\nAM 2:00 Spenst, same as last week.
\r\nPM 1:00 Strength, same as last week.
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\r\nThursday
\r\nAM 1:30 run easy.
\r\nPM 1:00 Pilates.
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\r\nFriday
\r\nAM 1:45 Rollerski. Double pole and/or kick-double pole intervals. Probably 8 by three minutes depending on the terrain I find. Again, wearing a heart rate monitor and keeping everything well within level three. (Right now I am doing intervals every 5-6 days, it’s rare to see two sessions in a week).
\r\nPM 1:15 Strength, same as Monday
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\r\nSaturday and Sunday
\r\nPlanning one-night camping and hiking trip with wife, may or may have training that goes in my log.
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Don't forget to check out Eli and Nathan's Stride Ahead New Zealand Summer Camp (in the News section of www.teamtoday.org
Written By: petevDate Posted: 5/10/2004Number of Views: 405
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