Weekly Schedule: Monday – Gym | Tuesday – Run (Intervals) | Wednesday – Gym | Thursday – Rollerski (Intervals) | Friday – Rollerski | Saturday – Rollerski or Run | Sunday – Off or Alternate workout
Sample Weekly Training Outline:
Monday – Gym (Strength & Power)
Focus: Full-body strength, ski-specific power, injury prevention.
- Warm-up: Dynamic mobility + activation (glute bridges (two- or one-legged), band walks (band on lower and then on upper leg), planks).
- Main lifts (3–5×3–6 reps): Squat (body-weight or weighted) or deadlift (dumbbels or barbell) ; pull-ups (unassisted or assisted on the pull-up machine or band assisted); bench (dumbbels or barbell) or overhead press (barbell or dumbbells).
- Explosive: Jump squats, box jumps, medicine ball throws.
- Core circuit: Stability ball rollouts, side planks with reach, Pallof presses.
- Cooldown: Mobility + stretching.
Tuesday – Run (Intervals)
Focus: Aerobic capacity & VO₂max.
- Warm-up: 15 min easy + dynamic drills (high knees, skips) + 4×20s strides.
- Intervals (rotate by phase):
- Weeks 1–4: 6×4 min at threshold (L3) / 2 min jog.
- Weeks 5–8: 5×5 min at ~10k pace (high L3–L4) / 2 min jog.
- Weeks 9–12: 8–10×3 min at VO₂max (L4) / 90s jog.
- Strides: 6×20s fast, full recovery.
- Cooldown: 10 min easy + stretch.
Wednesday – Gym (Strength Maintenance + Core)
Focus: Balance, stability, ski-specific strength.
- Warm-up: Activation + balance (single-leg hops, BOSU holds).
- Super-set circuits (3–4 rounds):
- Single-leg squats ↔ pull-ups
- Step-ups ↔ dips
- RDLs ↔ push-ups
- Ski-specific strength: Skierg (use resistance bands bands if possible), Band double-pole imitations; cable/plate core twists.
- Core stability: Front plank variations, stability-ball pikes, side plank leg lifts.
- Cooldown: Foam roll + mobility.
Thursday – Rollerski (Intervals/Skills)
Focus: Ski-specific endurance & skills under load.
- Warm-up: 20 min easy DP/skate.
- Skills drills: various drills for body position, movements and timing
- Intervals (rotate by phase):
- Weeks 1–4: 4×8 min threshold (L3), technique focus / 3 min easy.
- Weeks 5–8: 6×5 min VO₂ (L4) / 3 min easy.
- Weeks 9–12: Sprint sets 8×30s (L5) / 2:30 easy.
- Cooldown: 20 min easy.
Friday – Rollerski (Endurance)
Focus: Aerobic base & efficiency.
- Warm-up: 15 min easy.
- Main set: 90–120 min continuous easy (L1–L2), varied terrain.
- Skills cues: Full weight transfer, stable long glide, deep flexion followed by full-body extension, complete arm movements.
- Short accelerations: 6×20s near the end at race pace.
- Cooldown: 15 min easy.
Saturday – Rollerski or Run (Over-Distance / Variety)
Focus: Long endurance, variety, mental toughness.
- Option A – Rollerski: 2–3 hrs easy; include fueling practice (carbs/hydration).
- Option B – Run: 90–120 min trail run on rolling terrain, steady L1–L2.
- Finishers: 6×20s strides (run) or 6×15–20s sprints (ski) with full recovery.
- Cooldown: Walk + stretch.
Sunday – Off or Alternate Workout
Focus: Recovery and mobility.
- Complete rest (recommended if your fatigue is high).
- Light cross-training: Swim, easy bike, yoga, or hike (30–60 min easy).
- Optional short routine: 10–15 min core + mobility.
Key Principles & Progression
- Volume balance: ~90% L1–L2 (easy), ~10% high intensity (L3–L5 on Tue/Thu).
- Strength phases: General → Max → Ski-specific power (Aug → Nov).
- Technique every rollerski: Balance, weight transfer, stable body alignment, compact form.
- Consistency: Short daily core/mobility (10–15 min) accelerates progress and reduces injury risk.