Trond, the FasterSkier.com article on August 26 called: USST September and October
Training Camp Schedule showed a very interval and strength oriented approach.
http://www.fasterskier.com/training2501.html
Can you give FasterSkier.com readers an update on what type of interval progression you are using regarding number of sessions per week, interval length, type of intervals, lactates and if you are changing the approach from the summer to the fall.
Trond Nystad:
– The US Ski Team goes to Lake Placid on Monday to start a training camp where intensity training is the focal point. We have up till now for the most part done “traditional†ski training with about 80 hours per 4 week cycle. Volume has been high so we have only had 2-3 intensity sessions per week. The intensity so far has been a good variation between L3 (threshold intervals) and some L4 (VO2max intervals)
Our goal with the intensity block is to increase the capacity of the skiers. With capacity we mean both threshold (work economy/efficiency at threshold) and VO2Max capacity.
![](http://images.fasterskier.com/oldsitearchive/upload/050912FreemanK05Roller2.jpg width=360.58536585366 height=440 border=1><br />
<BR><font size=1 face=verdana>USST skier Kris Freeman, photo courtesy of Fischer Skis</font></center><BR><br />
<b>Has your approach to intervals changed from last season?</b></p>
<p>We have changed our intensity period a little from last year. Last year we did 14 L4 interval sessions in 10 days. The main problem we encountered was that the athletes did the intervals a little too hard. Part of the problem last year might also have been that some of the athletes trained a little too hard before and after the intensity block.</p>
<p>This year we have spread the intervals up more and we are going to vary the intensity of the intervals more. This year’s program should lead to the same physiological benefits, but with less risk of too much fatigue. </p>
<p>The intensity block started one week ago where the athletes did 3 intensity sessions. 1 L3 session and 2 L4 sessions. The first week in Lake Placid we will do 3-4 L4 sessions and 1 L3 session. The following week we do one L3 sessions, 1 time trial and one team sprint time trial. In between interval days we will do some distance sessions, but none longer than 2 hours and some strength. The goal is to be fresh for the intervals such that we can do these hard enough. All of the sessions are being done ski specific in order to maximize efficiency for skiing. </p>
<p><b>Regarding strength, what are the most common exercises, reps and sets the skiers work on in the gym?</b></p>
<p>The strength training is going to be fairly traditional with focus on core strength and some max exercises. We will do more sessions in order to avoid fatigue. The two max exercises that we mostly work on for the distance crew is a double pole simulation and squats. On some days the max exercises will focus on heavy lifting (3 times 3-5 reps) and some days where we use a little less weight and focus on the speed of movement (3 times 3-5 reps).</p>
<p><b>What is the plan after the Lake Placid camp?</b></p>
<p>After the intensity block we come back to Park City to do some testing. We will then be able to see where each individual athlete is at and make adjustments for each individual skier. The focus after coming to Park City will be to use a few weeks to adjust to the altitude, and then get back into normal training before going to Fairbanks. In this period we will do 2-3 strength sessions, 2-3 interval sessions and the rest distance. Training volume in Park City will vary from 15-25 hours.</p>
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