"you HAVE the power"

STRENGTH

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.

Strength Information

Warm Up

Warm Up - 6 minutes of easy running.

Tempo Workout

Tempo Workout - 18 to 36 minutes at a mindful running or skiing pace focusing on technique.

Run Strength

Run Strength Workout - Phase #1 to Phase #3 - Progress as body responds to stimulus and as you become more familiar with movements.

• Phase #1
• Phase #2
• ​Phase #3

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​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. 

Nordic Strength

Nordic Strength Workout - Phase #1 to Phase #5 - Progress as body responds to stimulus and as you become more familiar with movements.

• Phase #1 
• Phase #2 
• Phase #3 
• Phase #4 
• Phase #5 

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​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

Core Strength Workout - Utilize the core program to maintain strength once you have completed the Strength Program.

• Core Strength

Cool Down

Cool Down - 6 minutes of easy running.