Summer was early June to late-August: 3 X 6: Pull-up (w/ weight), bench-press, two-arm pull, squat, dips (w/ weight). Intervals were sparing and/or natural (1-3 X weekly). Speed sessions about 2 X weekly on the track.

Endurance 1 was late-August leading up to Halloween. Maybe longer than necessary – most people plateaued in gains. 3 X 8: Pull-up (w/ weight), bench-press, two- and one-arm pull, squat, dips (w/ weight). Intervals more structured and some natural – primarily threshold, though some tolerance because of misunderstanding. Speed sessions 1-2 X weekly.

STRENGTH TRAINING IN SKI SEASON: Mondays and Fridays, with core strength on Wednesdays. Core strength with more focus on lumbo/hip, still focus on pelvic.

Power 1: 3 X 5-6: Pull-up (w/ weight), bench-press, one-arm pull, squat, dips (w/ weight).

Endurance 2: 3 X 10-12: Pull-up (w/ weight), barbell bench-press, one-arm pull, split squat, dips (w/ weight)

Power 2: 3 X 4-5: Pull-up (w/ weight), bench-press, one-arm pull, squat, dips (w/ weight)

Endurance 3: Recovery from Nationals. 3 X 10-12: Row, barbell bench-press, one-arm pull, split squat, dips (w/ weight)

Power 3: 3 X 6: Pull-up (w/ weight), barbell bench-press, row, split squat, dips (w/ weight).

Endurance 4: 3 X 8: Pull-up (w/ weight), bench-press, one-arm pull, squat, dips (w/ weight).

Power 4: 4 X 4-5: Pull-up (w/ weight), bench-press, one-arm pull, squat, dips (w/ weight).

INTERVAL TRAINING IN SKI SEASON: 1-2 X weekly when in race week, 2-3 X weekly when in training week. Tolerance intervals – Above threshold, usually 1-2 minutes long with full- or partial recoveries. Threshold – at or below threshold (non-painful), usually 3 or more minutes long, about 3 minute recoveries (should be full or nearly so); NEVER accumulation.

ADDITIONALLY: ALWAYS SOME COMPONENT OF SPEED, DAILY.