Vasa Raptors
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    • Vasa Ski Club >
      • About Vasa Ski Club
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    • Winter
    • Summer
    • Strength Training & Training Volume
  • Events & Schedule
    • Vasa-Raptor Calendar
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    • Michigan High School Nordic Ski Championship >
      • Event Pictures
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      • Schedule of Events
      • Course Maps
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      • Parking and Team Facilities
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    • Waxing
    • Marking a Classic Ski Wax Pocket
    • Training Levels
    • Scholarships
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  • Team Portal
    • Team Message Board
    • Summer Training Plan
    • Winter Training Plan
    • JV and Varsity Points Log

Winter

Details

Winter training begins the second weekend of November with dry-land training. During dry land training we focus on taking the fitness that the athletes gained over the summer and fall training periods and building strength, speed and technique. Practice may include anything running, rollerskiing,  bounding with poles to playing ultimate Frisbee in the park.

Once snow arrives and sticks we start to hold ski practice at Hickory Hills in the heart of Traverse City. We have athletes from every ability level, so the first couple of weeks we often break up into groups based on ability to cater to the athletes individual needs. As we move into the race season we focus on preparing athletes for local ski races, Junior national qualifiers and ultimately the championships that our athletes will inevitably qualify for.
Team Informational Packet
Picture

Equipment

Required
  • Running shoes and clothes
  • Nordic ski clothing (baselayer, jacket, pants, etc.)
  • Skate & classic skis
  • Skate & classic ski poles
  • Skate & classic or combi boots
  • Ski ties
Recommended
  • Practice (rock) skis
  • Yoga mat or similar for dryland training
  • Water belt
  • Ski bag
  • Kick wax cork
  • Glide wax scraper

Example Dry-land Weekly Schedule

Monday: L2 longer effort + Strength training
Tuesday: L3 lactate threshold
Wednesday: L1 base training + Strength training
Thursday: L5 ski specific effort or track workout
Friday: Bounding, roller skiing, or plyometrics
Saturday: L1 over-distance

Example In-season Weekly schedule

Monday: L1 skate ski
Tuesday: Tuesday Night Sprints
Wednesday: Technique training + L2 ski
Thursday: L3 efforts
Friday: L1 classic ski
Saturday: L1 over-distance or race
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