CMU Ski Team Summer Training: Workout Menu

Welcome to your CMU Cross Country Ski Team Summer Strength Plan. Below you’ll find a full menu of progressive strength, stability, and power workouts. Choose one based on where you are in the training cycle, how you’re feeling, and what facilities or gear you have access to.

Use this plan to build resilience, ski-specific power, and total-body athleticism. 💪

🔹 Foundational Strength & Stability I

Focus: Core control, balance, and ski-specific posture.

Warm-Up:

  • 15 min Rowing Machine
  • 5 min Forward Bounding

Main Set:

  • Overhead Squat (Barbell): 3x12
  • Lateral Box Step-Overs: 3x15-25
  • Half-Tuck In & Outs: 3x15-25
  • Med Ball Side Toss: 3x25
  • Push-Up + Row + Sky Reach (DB): 3x8-12
  • Swiss Ball Hip Extension & Curl: 3x25

Cool Down: Stretch hamstrings, quads, calves, and upper body

🔹 Foundational Strength & Stability II

Warm-Up:

  • Jumping Jacks (3 types): 3x25
  • 5 min Forward Bounding

Main Set:

  • Power Clean & Press: 3x8-12
  • Swiss Ball Hip Curl: 3x25
  • Step-Ups (weighted optional): 3x15-25
  • Med Ball Side Toss: 3x25
  • Push-Up Row Sky Reach (DB): 3x8-12
  • Swiss Ball Ab Crunch: 3x25

Cool Down: Same as above

🔹 Foundational Strength & Stability III

Warm-Up:

  • Jumping Jacks + Forward Bounding

Main Set:

  • Ski-Erg High Resistance: 10 mins
  • Squat Jumps: 3x15-25
  • Lateral Bounds: 3x15-25
  • Box Step-Ups w/ Stick Overhead: 3x25
  • Single Leg Squats: 3x15/leg
  • Swiss Ball Oblique Crunch: 3x25
  • Tricep Dips (Bench/Box): 3x25

Cool Down: Stretch & foam roll

🔸 Building Power & Endurance I

Warm-Up: Push-Ups or Knee Push-Ups 3x12-25 + 5 min Bounding

Main Set:

  • Power Clean & Press: 3x8-12
  • Split Squat Jumps: 3x15-25
  • Swiss Ball Hip Curl: 3x25
  • Step-Ups: 3x15-25
  • Med Ball Side Toss: 3x25
  • Cable Tricep Extensions: 3x25
  • Swiss Ball Ab Crunch: 3x25

Cool Down: Active stretch

🔸 Building Power & Endurance II

Warm-Up:

  • Elbow-to-Knee Squats: 5 min
  • Alt Toe Touches: 50 reps

Main Set:

  • Ski-Erg (High Resistance): 10 min
  • Squat Jumps + Lateral Bounds: 3x15-25
  • Overhead Barbell Step-Ups: 3x25/leg
  • Single-Leg Squat: 3x15/leg
  • Oblique Crunches + Dips: 3x25
  • Handstand Holds: 10 x 10 sec

Cool Down: Core & shoulder stretch

🔸 Strength Circuit

Warm-Up:

  • Arm Circles
  • Bodyweight Squats
  • Rowing Machine or Jump Rope

Main Set - Circuit 1 (Upper Body & Back)

  • Pull-Ups: 8-12
  • Single-Arm DB Row: 10/side
  • Push-Ups: 20-25
  • Cable Row: 10-12
  • Lat Pulldown + Barbell Press: 10-12

Circuit 2 (Core & Stability)

  • Hanging Sit-Ups or Russian Twists
  • Ab Wheel Rollouts: 25
  • Push-Ups: 20-25

Circuit 3 (Lower Body)

  • Single Leg Squats: 15/leg
  • Side Lunge w/ Plate Press: 12-15/leg
  • Lunges in Place: 25/leg

Cool Down: Full-body foam roll

🔺 Strength Circuit #2 - Full Body

Warm-Up: Jacks, High Knees, Dynamic Squats

Main Set - Circuit 1 (Upper Body)

  • Pull-Ups: 8-12
  • Chest Press: 10-12
  • Tricep Dips (Vertical): 25

Circuit 2 (Core & Stability)

  • Hanging Leg Raises
  • Med Ball Side Throws
  • Plank Knee-to-Elbow: 2x2min

Circuit 3 (Lower Body)

  • Walking Lunges: 25/leg
  • Tib Raises + Calf Raises: 15-20
  • Single-Leg Box Jumps + Lateral Bands

Cool Down: Standard

🔺 Strength Circuit #3 - Lower Body Focus

Warm-Up: Resistance Bands & Quick Feet

Core/Activation: Push-Ups, Ab Wheel, Russian Twists, Leg Raises

Main Set (Lower Body):

  • Side Lunge w/ Press: 2x12-15/leg
  • Squat Jumps w/ DB: 2x20
  • Tib Raises + Calf Raises: 3x15
  • Sled Push or Plate Push: 4x10-20 yds
  • Barbell Back Squats: 2x8-12

Cool Down: Deep stretch + foam roll

🟥 Peak Strength & Power

Warm-Up: High knees, Jacks, Arm Circles, Leg Swings

Main Set:

  • Barbell Deadlift: 4x4-6
  • Back Squat: 3x8-12
  • Power Clean: 4x6-8
  • Bench Press: 3x8-12
  • Bulgarian Split Squat (Heavy): 3x6-8
  • Weighted Pull-Ups: 3x6-8

Cool Down: Extended mobility work

🟦 All-Body Gym Session (Functional Focus)

Warm-Up: Inchworm, Bodyweight Lunges, Arm Swings

Main Set:

  • Dumbbell Clean & Press: 3x8-10
  • Kettlebell Swing: 3x15-20
  • Renegade Row: 3x10-15
  • Walking Lunge + Press: 3x10/leg
  • Plank to Push-Up: 3x10-12
  • Box Jumps: 3x10-12

Cool Down: Stretch & foam roll

🟪 Full-Body Stability & Core (Stability Ball Focus)

Warm-Up: Jacks, High Knees, Dynamic Mobility

Core Circuit (3 rounds):

  • Stability Ball Bicycle Crunch
  • Ball Tuck to Plank
  • Pike on Ball
  • Hip Thrust (Ball)
  • Ball Hands-to-Feet Pass

Lower Body Circuit (3 rounds):

  • Bodyweight Squat
  • Lateral Lunges
  • Single Leg Glute Bridge
  • Plank + Shoulder Tap
  • Push-Ups

Cool Down: Stretch + Foam Roll

⚠️ Always adjust intensity to your current fitness level. Prioritize perfect form. Training plans build from foundational work to power development across the summer.

🔗 Check out the full CMU Summer Training Plan at cmunordic.org/events/training-summer