Vasa Raptors
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    • Winter
    • Summer
    • Strength Training & Training Volume
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    • Vasa-Raptor Calendar
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    • Michigan High School Nordic Ski Championship >
      • Event Pictures
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    • Marking a Classic Ski Wax Pocket
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    • Team Message Board
    • Summer Training Plan
    • Winter Training Plan
    • JV and Varsity Points Log

Off-Season Training

Details

The Vasa-Raptors offer a comprehensive off-season training plan broken up into three training periods: Spring, Summer and Fall. The Spring period focuses on recovery after a long, hard competitive season. Summer training focuses on increasing the athletes lactate threshold and building a strong base fitness. The Fall training is meant to supplement, not replace the Athletes fall sport. The coaching staff encourages all athletes to participate in a Fall sport while supplementing with ski specific training through the Vasa-Raptors.
Summer Training Information Packet
Picture

Equipment

Required:
  • Skate & classic roller skis
  • Skate & classic ski poles with roller ski tips
  • Helmet
  • Skate & classic or combi ski boots
  • Running shoes
Recommended:
  • Water belt
  • Road bike

Example Summer Training Schedule

Monday: L1 longer effort
Tuesday: Strength training + L1 base training
Wednesday: Interval training
Thursday: Strength training + L1 base training
Friday: Bounding or roller ski explosive effort
Saturday: L1 over-distance
Picture

Training Plan

  • Home
  • About Us
    • About the Vasa-Raptors
    • Vasa Ski Club >
      • About Vasa Ski Club
    • Coaching Staff
  • Training
    • Winter
    • Summer
    • Strength Training & Training Volume
  • Events & Schedule
    • Vasa-Raptor Calendar
    • TC Sprint Series
    • Michigan High School Nordic Ski Championship >
      • Event Pictures
      • Registration
      • Schedule of Events
      • Course Maps
      • Results and Awards Banquet
      • Lodging and Food
      • Parking and Team Facilities
      • Medical
  • Resources
    • Waxing
    • Marking a Classic Ski Wax Pocket
    • Training Levels
    • Scholarships
  • Contact
  • Team Portal
    • Team Message Board
    • Summer Training Plan
    • Winter Training Plan
    • JV and Varsity Points Log