Central Cross Country Ski Association

TRAINING PERIOD 11 OF SEASON IV RECAP | 27.201.12
Training Period 11 (January 30 – February 26) - will be released on Monday, January 30th.

IN TRAINING PLANS:
Period 11 is smack dab in the middle of the racing season. Some athletes will become tired at times, that is certainly allowed. Make sure to acknowledge that and account for it. Each athlete is responsible for “tweaking” their own training plan. If you are tired, take an extra day off or just ski easy. If you are feeling good, pay attention to the small things and really get in quality training. Racing takes center stage so make sure your body is ready for whatever demands are expected of it.

IN VIDEO EXTRAS:
- "Technique": Classic Striding - hip work to maximize both kick and glide;
- "Technique": Figure-Eight - No Poles Drill;
- "General Interest": Classic Skis and Combi Boots - Salomon Elite to Equipe Ski Line;
- "General Interest": Salomon Ski Poles;
- "Wax Room": Fluoro Powder Application;
- "Wax Room": Structuring Skis.

TRAINING PERIOD 10 OF SEASON IV RECAP | 12.29.11
Training Period 10 (January 2 – January 29) - will be released on Monday, January 2nd.

IN TRAINING PLANS:
January is when the racing season really starts to heat up. Depending on what races you’re doing, sometimes a specific plan doesn’t make sense. That means you’re going to have to alter it to go into a race rested and ready. If you are looking to peak for a race, overload, rest, and race. That means before the race, get in some solid speed training (intervals or speeds) until the body becomes fatigued. Then allow the body to rest for a couple days to a week (depending on how tired). By now your body should be “super compensated” and ready to peak.

IN VIDEO EXTRAS:
- "Technique": V1 Switching Sides - working on both V1 right and left;
- "Technique": Diagonal Stride With One Pole - focus on strong kicks and relaxed arm swing;
- "Technique": Classic Striding: Hips Forward Shuffle Drill - working on bending your knees and ankles to keep hips forward;
- "Wax Room": Types of Brushes and Tuning Metal Brushes.

TRAINING PERIOD 9 OF SEASON IV RECAP | 12.01.11
Training Period 9 (December 5 – January 1) - will be released on Monday,December 5th.

IN TRAINING PLANS:
If you haven’t sought out some snow by now, it’s about time to do so. Getting on snow early is important to build up balance and stability. Additionally, if you are forced to transition back to rollerskis a few times, you’ll have that snow feeling. As far as training goes, the plan still calls for some intensity but also adds a little volume taking into account the increase in early season skiing.

IN VIDEO EXTRAS:
- "Technique": Scooter Drill - a strong kick concept;
- "Technique": V1 From Standing Position Drill - focusing on hips and knee drive;
- "Wax Room": Scraping and Brushing;
- "Recovery Room": FinnHook - favorite uses before and after skiing.

TRAINING PERIOD 8 OF SEASON IV RECAP | 11.05.11
Training Period 8 (November 7 – December 4) - will be released on Monday, November 7th.

IN TRAINING PLANS:
It’s go time. Winter is either here or on its way, so try and find some snow. The training continues to ramp up, - add more race pace workouts in an effort to make the final fitness push. The best way to learn ski technique is on skis, so get on them early and often! By period 8, you should be confident in your training, so trust it and get ready for winter!

IN VIDEO EXTRAS:
- "Technique": Sprint Competition Workout;
- "Technique": Arm Swing in Classic Striding;
- "General Interest": Stopping on Rollerskis 101;
- "Wax Room": Applying Glide Waxes;
- "Wax Room": Create a Waxless Ski.

TRAINING PERIOD 7 OF SEASON IV RECAP | 10.09.11
Training Period 7 (October 10 – November 6) - will be released on Monday, October 10th.

IN TRAINING PLANS:
At this point you should be starting to smell winter. The key word of period 7 is “rhythm.” That means whether you’re in school, working 3 jobs, or training full time it’s nice to find a training rhythm. Little things like preparation and recovery become important. Focus on being organized and you’ll find one day will flow into the next quite nicely. Also, it’s about time to start measuring yourself against others. Find a friend to do some of the hard workouts with, this will help with motivation.

IN VIDEO EXTRAS:
- "Technique": V2 Dry-Land Drills;
- "Technique": Specific Speed Workout;
- "Wax Room": Hard Wax Over Klister;
- "Wax Room": Sanding Kick Zones.

TRAINING PERIOD 6 OF SEASON IV RECAP | 09.09.11
Training Period 6 (September 12 – October 9) - will be released on Monday, September 12th.

IN TRAINING PLANS:
Outside stressors are the theme of period 6. Maybe school has started or your job has ramped up? Whatever the reason, period 6 usually brings stress to the body that isn’t induced by training. This means the overall training load has to come down slightly to allow the body to compensate. Focus on limiting the impact outside influences have on your training. After this, the training becomes more ski specific with an increase in intensity to prepare for the start of winter.

IN VIDEO EXTRAS:
- "Technique": V2 with Classic Poles - timing and coordination drill;
- "Technique": V1 Skate Technique - dry-land progressions;
- "Wax Room": Spray Klister Application;
- "Wax Room": Klister From the Tube Application;
- "Recovery Room": Dynamic Balance - rotational exercises.

TRAINING PERIOD 5 OF SEASON IV RECAP | 08.13.11
Training Period 5 (August 15 – September 11) - will be released on Monday, September 12th.

IN TRAINING PLANS:
In period 4, we had an excellent blend of all types of training. Period 5 has more of the same with an increase in volume. When increasing hours, be careful of 2 things: 1. Keep training fresh. Train with friends or try different modes and activities, anything which helps keep training fun. 2. Budget your time. Make sure to allow yourself plenty of recovery time to maximize each training session, this takes planning. Plan each aspect of your week (training, social, work, school) and make sure your schedule makes sense.

IN VIDEO EXTRAS:
- "Technique": Classic Striding Technique - dry-land progressions;
- "General Interest": Concept2 Ski Erg Exercises;
- "Wax Room": Hard Binder Application;
- "Wax Room": Hard Wax Application;
- "Recovery Room": Mobility and Strength Exercises - squat work;
- "Recovery Room": Core Strengthening Routines - working on core muscles;

TRAINING PERIOD 4 OF SEASON IV RECAP | 07.14.11
Training Period 4 (July 18 – August 14) - will be released on Monday, June 20th.

IN TRAINING PLANS:
Spring is in the rearview and we’ve taken the training wheels off. The training plan has a nice mix of distance, strength, L3/L4 intervals, and speeds. One aspect which can’t be scheduled due to individuality are race efforts. If there is a 5k running race happening near you and you want to run, go run it! This should help to “mix things up,” just make sure to substitute it in place for one of the L4 workouts that week. The goal here is to avoid summer training becoming too monotonous. Training should be fresh and fun throughout the year!

IN VIDEO EXTRAS:
- "Technique": Kick Double Pole Technique - dry-land progressions;
- "Technique": V2 with a Hop - skate technique rollerski drill;
- "Wax Room": ski base repair;
- "Wax Room": cleaning and maintaining tools;
- "Recovery Room": Mobility and Strength Exercises - lunge work;
- "Recovery Room": Foam Roller Routines - working on oblique, arm pit and triceps muscles.

TRAINING PERIOD 3 OF SEASON IV RECAP | 06.17.11
Training Period 3 (June 20 – July 17) - will be released on Monday, June 20th.

IN TRAINING PLANS:
You should be sweating by morning (and some afternoons) and grilling by night. Mid to late summer is the most critical part of the training year. Former CXC elite and Olympian Garrott Kuzzy used to say once the winter starts “the hay is in the barn.” With that in mind, this is the time of the year to make the hay. The training volume and intensity continue to ramp up. With an increase in activity, rest becomes crucial. Make sure that you’re recovering well between workouts to make each session absolutely top notch!

IN VIDEO EXTRAS:
- "Technique": No Pole Kick Double Pole - progression on timing of the kick and arm swing;
- "Technique": Scooter Drill with a Hop - kicking and driving forward with a hip in diagonal stride;
- "Wax Room": cleaning oxidized skis;
- "Wax Room": preparing brand new skis;
- "Recovery Room": Mobility Exercises - strength and length approach - part 2;
- "Recovery Room": Foam Roller Routines - working on hip, groin and quad muscles.

TRAINING PERIOD 2 OF SEASON IV RECAP | 05.22.11
Training Period 2 (May 23 – June 19) - will be released on Monday, May 23rd.

IN TRAINING PLANS:
Spring is winding down, you’ve had your fun and now it’s time to work! This is the time of the year when you should build your mythical “training base.” By doing added volume now with long distance workouts and focused L3 intervals, you allow yourself to ramp the volume back a bit come winter. This will help once it becomes time to emphasize L4 intervals and get into race shape. Focus on staying within your zones and making every workout quality. Also, have someone help you with your technique. This is where you can develop good habit that will last throughout the season.

IN VIDEO EXTRAS:
- "Technique": Double Pole Technique - dry-land progressions;
- "Technique": Skating Backwards for Comfort on Skis – focus on agility and ski position ;
- "Wax Room": cleaning hard wax;
- "Wax Room": hot-scraping skis;
- "Recovery Room": Mobility Exercises - strength and length approach;
- "Recovery Room": Foam Roller Routines - working on butt, hamstring and calf muscles.

2011/2012 TRAINING SEASON IV RELEASE | PERIOD 1 RECAP | 4.24.2011
Dear current and future members of the CXC Academy,

April 25th will highlight the beginning of Training Season IV in CXC Academy. As always, we strongly suggest you start your training year by working through the Yearly Overview Steps 1, 2 and 3 to determine your annual training volume. It is a good idea to come back to these simple steps periodically throughout the year to make sure that you are progressing through the periods in a way that will help you ski FAST!

Period 1 is about reintroducing the body to training. Before this, you have likely been taking some time off. Rest is very important, but at some point, you need to make a stand and regain activity. Spring time is an excellent chance to do exercises you enjoy. Don’t be afraid to stray from the training plan slightly if a good opportunity presents itself. Maybe it’s a group bike or an ultimate Frisbee game. Whatever you choose, make sure it’s fun. It’s a long training year and a spring smile can go a long way come wintertime!

IN VIDEO EXTRAS:
New this season, is a "WAX ROOM" section on the website. As you all know, waxing and caring for your skis are basic skiing fundamentals. Every month we will be featuring videos on waxing and maintenance techniques for your skis.

- "Wax Room": Summer Ski Storage
- "Wax Room": Cleaning Off Klister
- "Technique": Improving Glide on One Ski - skate rollerski progression on balance and coordination
- "Technique": Improving Glide on One Ski - classic rollerski progression on balance and coordination

IMPORTANT NOTE:
We're currently finishing our 13th final training period of the Season III. Please take note of some of the changes that will be taking place shortly. Just like in any training we will be starting over with Training Period 1 due to be published on April 25. Because there is no practical reason for our members to have access to all of the training plans of Season III, we will be disabling links to Training Periods 1 through 12 shortly meaning you will no longer have access to the training plans from last Season. Like always, each new period will be published one day prior to the actual date the period begins and offer three training plan samples based on 250, 400 and 550 training hours a year. Starting in October the American Birkebeiner Training Program and High School Racing Training Plan Samples will be added to the list of training plans.

All of the Video Extras will remain in the CXC Academy Video Library available to be viewed on demand 24/7. With each period we will be adding something new, depending on the time of year the training period falls into there will be new interviews with professionals, videos on waxing, technique and more.

Our CXC Academy Team is excited to get started on a new Season. We'd like to extend our thank you to all of you who have subscribed and trained with us in the past. We're also happy to welcome the many of you subscribing right now to get an early start. We'll work hard to live up to your expectations and demands.

Sincerely,
Central Cross Country Ski Association