STRENGTH - "IRON GAME"
At the start of each new training cycle as you prepare for a new goal event you want to begin your program with strength. Start with Phase #1 and progress to Phase #3 (run) or Phase #5 (nordic). Once your strength is at the level it needs to be to handle the training load you can replace the weekly Strength Workouts with Core Workouts and use the Core X program to maintain strength until your goal event is complete.
Warm Up - 6 minutes of easy running.
Tempo Workout - 18 to 36 minutes at a mindful running or skiing pace focusing on technique.
Run Strength Workout - Phase #1 to Phase #3 - Progress as body responds to stimulus and as you become more familiar with movements.
Note: When starting strength program, even if you’re familiar with it, begin slowly being very conservative. Take several weeks to build up. There’s no rush.
Core Strength Workout - Utilize the core program to maintain strength once you have completed the Strength Program.
Cool Down - 6 minutes of easy running.