CMU Ski Team Pre-Season Training Plan (Dryland)
Pre-season training plan for CMU Ski Team athletes: gym, runs, roller skiing, intervals, strength, endurance, recovery, and technique.
A Hike to Rattlesnake Arches, April 27, 2025
CMU Cross Country Ski Team wraps up the season with a 15-mile hike to Rattlesnake Arches, home to the second-largest arch concentration in the U.S.
Full Summer Training: Day-by-Day Schedule
Full Summer Training: Day-by-Day Schedule
| Week Starting | Focus | Strength Workouts | Cardio Sessions | Interval Workouts | Speed Workouts | Rest Days |
|---|---|---|---|---|---|---|
| April 24, 2025 | Rebuild + Light Endurance | 2x/week: Core + Functional Strength (DB RDL, push-ups, planks) | 3-4x/week: L1 trail run, bike, hike, or pole bounding (60-120 min) | None (Recovery + Aerobic focus) | Technique-based strides or short sprints (8-12s) every 10 days | 1 full d |
Weekly Workouts
🗓️ Weekly Training Schedule Overview
| Day | Activity |
|---|---|
| Monday | Strength Training (Workout A) |
| Tuesday | Trail Run (LSD) |
| Wednesday | Rest or Active Recovery (e.g., yoga) |
| Thursday | Strength Training (Workout B) |
| Friday | Mountain Biking or Road Cycling (Endurance Ride) |
| Saturday | Trail Run (Hill Repeats) |
| Sunday | Pole Bounding Session |
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Lower Body Strength Training
Lower Body Strength Training
These sessions are designed to build lower-body power, muscular balance, and ski-specific mobility for climbing, gliding, and downhill control.
Power and Muscular Endurance Workouts
Power and Muscular Endurance Workouts
Build explosive power and strength endurance through high-intensity compound movements. These sessions support peak performance in skiing by developing maximal strength, control, and fatigue resistance.
Upper Body & Core Strength Workouts
CMU Cross Country Ski Team: Upper Body & Core Strength Workouts
These sessions target upper body power and core endurance, helping athletes develop the strength needed for poling, climbing, and stabilizing on skis.
Foundational Strength and Stability
CMU Cross Country Ski Team: Foundational Strength & Stability Workouts
These workouts focus on core control, postural alignment, and building foundational strength for skiing. Exercises include stability ball, med ball, and bodyweight movements.
Strength Workouts
CMU Cross Country Ski Team: Strength Workouts
A collection of strength workouts designed for cross country skiers. These target upper body, core, lower body, and full-body power and stability.
Full-Body Workouts
Full-Body Gym Workouts
Welcome! These workouts are designed to build whole-body strength, power, and endurance to support ski-specific athleticism.
All-Body Gym Session 1
Objective
Develop balanced strength, power, and endurance through exercises that target the entire body.