week 12
Time to reduce hours again in order to absorb training. This week focuses on recovery early in the week but still recommends a solid L3 Threshold workout on the weekend. Check out the L3 with Fast Finishes for more info on how to execute this session.
With some easy distance days to start the week we prioritize some skate technique work (check out Training a Stacked Skate Push) and a reduced load classic speed session. As our Max strength phase continues skiers should be reducing the reps (this week in the 3-4 rep range and increasing the weight while trying to set lifting PRs) We cap off all plans with a longer distance or OD session on the weekend.
NOTES
- Both the Junior and Elite plans have two off days this week. We do this to add recovery but also to enable us to pile more quality training on certain days. Even on an easy week we still want some workouts in the 2 - 2.5hr+ range. (see the Why We OD entry)
- Now that everyone is comfortable with the July Max strength over the next two weeks we can really push the weight. Reps will drop and we want to try to set PR's in the gym each week. You will be surprised that even maxing out on a lift (reps in the 3-4 range) should not over fatigue you for the next day if your muscles are used to this load.