cxcacademy is filled with educational, audio and video content available on demand from personal computers. All contents are contributed by experienced professionals with expertise in training, technique, exercise physiology, nutrition, sports psychology and other aspects of training. Material is designed for both novices entering the sport and accomplished skiers with an objective of improving race times. Athletes are encouraged to follow their individual curiosities and learn from some of the country’s leading experts.
Initial visitors to cxcacademy will find various ways to explore: we suggest starting with a Yearly Overview which provides a strong representation on how a training plan should be planned out throughout the year.
Check out available downloads specifically designed to guide you through the process of determining yearly training volume, training intensity levels and overall fitness level; all based on varied training background, individual strengths and weaknesses as well as total available time.
Make sure to watch the video for a detailed visual summary and explanation of the graphs and other materials available throughout the year.
The year will 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 Training Hours a Year | contains a training plan sample based on 250 hours a year or average 5 hours per week. Any skier who is new to cross country skiing or have been cross country skiing for 1-2 years is advised to follow this plan;
Based on 400 Training Hours a Year | this section contains a training plan sample based on 400 hours a year or average 8 hours per week. (Top 50 high school championships skiers or Top 30 college regional championships skiers or Birkie skiers from wave 3 and up);
Based on 550 Training Hours a Year | This section contains a training plan sample based on 550 hours a year or average 11 hours per week. (Top 10 high school championships skiers or Top 10 college regional championships skiers or Birkie skiers from Elite to Second Wave).
Starting in October ( Training Period 7), the following Training Plan Samples will be added to the list of the existing academy plans:
American Birkebeiner Training Program | 6 Training Periods (10.06.2008 - 3.16.2009)
(Training Period 1 Plan Sample is made available as part of a 5-Day Free Trial)
This training plan is designed for multi sport master skiers interested in participating in the American Birkebeiner and other marathon races. Simple workout structure will provide anyone with the basic work frame to maximize training time.
High School Racing Training Plan | 5 Training Periods (11.03.2008 - 3.16.2009)
(Training Period 1 Plan Sample is made available as part of a 5-Day Free Trial)
This training plan is designed for multi sport high school athletes and their coaches. It provides a sample of season overview and weekly progressions toward High School State Championships, Junior Olympic Qualifiers, Korteloppet and Junior Olympics.
Note: cxcacademy 5-Day Free Trial offers PDF downloads of every type of training plan samples listed above.
Based on 250 Training Hours a Year | contains a training plan sample based on 250 hours a year or average 5 hours per week. Any skier who is new to cross country skiing or have been cross country skiing for 1-2 years is advised to follow this plan;
Based on 400 Training Hours a Year | this section contains a training plan sample based on 400 hours a year or average 8 hours per week. (Top 50 high school championships skiers or Top 30 college regional championships skiers or Birkie skiers from wave 3 and up);
Based on 550 Training Hours a Year | This section contains a training plan sample based on 550 hours a year or average 11 hours per week. (Top 10 high school championships skiers or Top 10 college regional championships skiers or Birkie skiers from Elite to Second Wave).
Starting in October ( Training Period 7), the following Training Plan Samples will be added to the list of the existing academy plans:
American Birkebeiner Training Program | 6 Training Periods (10.06.2008 - 3.16.2009)
(Training Period 1 Plan Sample is made available as part of a 5-Day Free Trial)
This training plan is designed for multi sport master skiers interested in participating in the American Birkebeiner and other marathon races. Simple workout structure will provide anyone with the basic work frame to maximize training time.
High School Racing Training Plan | 5 Training Periods (11.03.2008 - 3.16.2009)
(Training Period 1 Plan Sample is made available as part of a 5-Day Free Trial)
This training plan is designed for multi sport high school athletes and their coaches. It provides a sample of season overview and weekly progressions toward High School State Championships, Junior Olympic Qualifiers, Korteloppet and Junior Olympics.
Note: cxcacademy 5-Day Free Trial offers PDF downloads of every type of training plan samples listed above.
To access the period select from the list of published periods to go to its page. From here you can find everything the period offers: videos, materials to download, ways how you can communicate with our support team on topics such as training, recovery, nutrition, technique, waxing and so forth.
To start learning about the period simply progress through the available tabs beginning with the Period Overview.
With each period we will be adding something new, depending on the time of year the training period falls into, there will be new training week samples, expert’s interviews, videos on waxing, technique and more.
With cxcacademy there is no limit to what or where you can learn.
Central Cross Country Ski Association is a backbone of this project. CXC designs high quality programs for youth, juniors, seniors and master/citizen skiers. cxcacademy is the conduit for distributing this knowledge to skiers at all levels.
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