CXC Academy

Training Period 5 of Season II Recap ||14.08.09

Fri, 14 Aug 2009 11:13:43 -0500

Training Period 5 (August 17 – September 13) - will be released on Monday, August 17th.
New in the period:
In Training Plans:
- Period five is the first period of the pre-competition phase of the year. More attention is placed on ski specific activities in intensity and distance training. We will shift back to max strength half way through this period after six weeks of power velocity training.
In Video Extras:
- Dryland Drills – focus on stable balance (General Activity Drills);
- Dryland Kick Phase Drills (with Bryan Fish - CXC Team Vertical Limit Coach);
- Kick Phase Drills on Rollerskis (with Bryan Fish – CXC Team Vertical Limit Coach);
- Cycling Series | Vision Quest Coaching and Robbie Ventura: Importance of Coaching - key ingredients to a good coach;
- Cycling Series | Vision Quest Coaching and Robbie Ventura: Functional Strength - developing movement pattern; - Coaches Corner Notes Series | Hydrotherapy and Sleep Enhancement Guidelines – PDF download;
- Coaches Corner Notes Series | Balancing Between Competition and Training – PDF download

Training Period 4 of Season II Recap | 08.07.09

Thu, 9 Jul 2009 08:51:39 -0500

Training Period 4 (June 22 – July 19) - will be released on Monday, July 13th.
New in the period:
In Training Plans:
- Distance and intensity in period 4 remain similar to period 3, but strength training will be taking a substantial shift to power-velocity training. The goal is to develop fast and explosive movement to make the resistance strength gains in period 2 and 3 functional for athletics.
In Video Extras:
- Dryland Drills – bungee work (General Activity Drills);
- Dryland Drills – bungee work (Explosive Kick Drills for Classic and Skate) ;
- First Time on Classic Rollerskis (with Yuriy Gusev - CXC Athletic Director);
- Kick Phase Mechanics (with Bryan Fish - CXC Elite Team Coach);
- Cycling Series | Vision Quest Coaching and Robbie Ventura: Training with Intensity - threshold progression;
- Cycling Series | Vision Quest Coaching and Robbie Ventura: Cycling - team component;
- Coaches Corner Notes Series | Correlation of Heart Rate to Actual Exertion on the Body, PDF download;

Reminder: Step 2 | Determine your training intensity levels PDF under the Yearly Overview tab has been updated in the last period. We have posted additional information on how to determine personal training intensity zones. Find the time to read through!

Training Period 3 of Season II Recap | 20.06.09

Sat, 20 Jun 2009 15:10:25 -0500

Training Period 3 (June 22 – July 19) - will be released on Monday, June 22nd.
New in the period:
In Training Plans:
- Period 3 marks the start of maximal strength phase. The goal here is to increase resistive load. There will be a decrease in the number of exercises to primarily focus on the muscle and movements of the sport.
In Video Extras:
- Dryland Drills – bungee work (Single Stick and Double Pole Drill Facing Away);
- Dryland Drills – bungee work (Kick Forward and Back Drill; Adduction and Abduction Drill) ;
- Distance Workout with Matt Liebsch;
- Specific Strength Exercises;
- Cycling Series | Vision Quest Coaching and Robbie Ventura – Group vs. Individual Training Part 1and 2;
- Coaches Corner Notes Series | Workout Shifting and Duration – Marathon Training, PDF download;
Attention:
Step 2 | Determine your training intensity levels PDF under the Yearly Overview tab has been updated. We have posted additional information on how to determine personal training intensity zones.

Reputation is Everything

Wed, 27 May 2009 13:28:30 -0500

As a member of RatePoint, a service that lets users rate our programs, we take user feedback very seriously. Please take a few minutes to read member reviews or write one about your experience with CXC Academy. Your feedback will allow us to improve our programming approach within the association.

Training Period 2 of Season II Recap | 23.05.09

Sat, 23 May 2009 13:41:28 -0500

New in the period:
In Training Plans:
- Period 2 is similar to period 1. We increased distance training and added a level 4 effort approximately every week instead of every other week as in period 1.

In Video Extras:
- Dryland Drills – bungee work (Single Stick and Double Pole);
- Dryland Drills – classic kick ;
- Over Distance – intensity levels;
- Cycling Series | Vision Quest Coaching and Robbie Ventura – Overuse Injury;
- Cycling Series | Vision Quest Coaching and Robbie Ventura – Core Strength;
- Cycling Series | Vision Quest Coaching and Robbie Ventura – Threshold Training;
- Coaches Corner Notes Series | Calculate Training Load, PDF download;

We have added a new learning resource “Dartfish Mediabook” (look for it in the extras tab)

- Dartfish Mediabook Series | Double Pole Technique Analysis - CXC Elite Team Athlete Brian Gregg

Central Cross Country Ski Association utilizes the Dartfish Video Analysis System to evaluate different aspects of cross country ski technique. CXC’s Elite and Junior Teams both make use of this motion analysis software to give visual feedback and pinpoint the areas that require improvement.

Training Period 1 of Season II Recap | 25.04.09

Sat, 25 Apr 2009 14:34:10 -0500

Training Period 1 (April 27 – May 24) - will be released on Monday, April 27th. New in the period: In Training Plans: - General aerobic distance training and general body resistance strength dominate period one. Period 1 provides a great opportunity to run, bike or even go for a canoe or kayak for general aerobic distance training. In Video Extras: - Matt Whitcomb (XC Development Head Coach U.S. Ski Team) - National Team Athletes and Race Points; - Cycling Series | Vision Quest Coaching and Robbie Ventura - Cross Training and Types of Workouts ; - Cycling Series | Vision Quest Coaching and Robbie Ventura – Benchmarks and Goals.

2009/2010 CXC Academy Training Season II: New Training Plans by Matt Liebsch and Vision Quest Coaching Partnership

Mon, 13 Apr 2009 12:48:08 -0500

Matt Liebsch, the winner of the 2009 American Birkebeiner, 2009 US National Championships Bronze medalist, and World Cup Competitor will share with you his ideas and thoughts on training for skiers of all ability levels: novice, intermediate and advanced.

CXC Academy is also pleased to announce partnership with Vision Quest Coaching and its owner Robbie Ventura. Robbie will introduce two bike workouts a week to our training plans to supplement or substitute some of the cross country specific training workouts.

General Announcement

Tue, 31 Mar 2009 15:25:50 -0500

Training Period 1 of 2009/2010 Season will start on April 27th. The year will again be broken into four week periods starting each week on a Monday and concluding on Sunday. Therefore there will be 13 periods with 28 days in each period. Each new period will be published one day prior to the actual date the period begins. Each training period offers three training plan samples (based on 250 | 400 and 550 training hours a year) .

General Announcement | 31.03.09

Tue, 31 Mar 2009 13:39:01 -0500

Training Period 13 Recap (Final Training Period of Season I) | 28.03.09

Sat, 28 Mar 2009 13:33:25 -0500

Training Period 13 (March 30 – April 26) - our final training period of this season will be made available to subscribers on Monday, March 30th.

New in the period:
In Training Plans:
- It is time to sit down and map out your goals for the upcoming year and review our strength and weaknesses. The off season is an excellent opportunity to focus on your weaknesses while it’s best to focus on your strengths during the competition season.

In Video Extras:
- Matt Liebsch (CXC Elite Team Athlete and this year’s Birkie top male finisher) interview – Race Day Highlights;
- Matt Liebsch interview – Finishing on Main Street;
- Matt Liebsch interview – Midwestern Kid;
- Matt Whitcomb (XC Development Head Coach U.S. Ski Team) presents: Level 100 Coaches Certification Part 1 and 2.

CXC Academy RSS feed introduced

Sat, 28 Mar 2009 13:34:03 -0500

Now you can choose to subscribe to our CXC Academy Recent News RSS Feed to keep up with our newest posts and announcements.
RSS solves a problem for people who regularly use the web. It allows you to easily stay informed by retrieving the latest content from the sites you are interested in. You save time by not needing to visit each site individually. You ensure your privacy, by not needing to join each site's email newsletter.
To learn more about the RSS technology and find and appropriate RSS Reader/Aggregator (if you don't have one yet) head over to our CXC website and click on the tab with an orange RSS icon in it.