As fall approaches and the seasons turn I look forward to the XC season and the XC Nordic season. This year there will be an increased focus on the Nordic side with one hard workout per week roller skiing and the other running, each workout being followed by plyometric strength so that the recovery days remain recovery.

The focus of training will be regeneration work with long slow workouts with two intensity sessions per week, the intervals being short but highly intensive, followed by long stretches of low intensity.

In terms of racing I am focusing on the Franks XC Series, Saucony Race Series and then Nationals in Kingston, on the ski side the season will start at Frozen Thunder and then the Alberta Cups, local NorAms and Nationals in Canmore.

The new gear from Salomon has arrived in time for some prep and the helmets are donned for roller skiing!

And that brings the track season to a close. Two silvers at Master Nationals in the 800m and 1500m. Decided to skip the 5000m due to schedule.

Looking forward to XC seasons with Frank's XC and the Saucony Series while building upper body strength and explosiveness in preparation for Nordic season later in the fall.

Within the tweaking of training and working the various systems of the body, with short interval / short rest, short interval long rest + long regeneration work I have been working with this idea in relation to plyometric strength training utilizing 20 seconds on, 20 seconds off for six sets with various plyometric exercises and think it may a good addition.

With the nervous system being the critical factor when is comes to rate of force development, speed, agility, coordination, and timing, the plyometrics are bringing some life back in the legs and upper body.

The key areas and exercises;
Balance Board Work 
Swiss Ball Work
Box & Matt Work

• Box jumps
• One leg box jumps
• Lunge jumps

Upper Body Work

• Plyo push ups
• Plyo chin ups
• Med ball work