Ski Machine Strength - Mechanics and Strength Base

Mechanics and Strength Base

Weeks 1-3.

What happens in Phase 1

Phase 1 sets the frameworks of the program. You open with the ski benchmark so every session that follows is built on real numbers, then spend three weeks grooving your hinge-and-pull rhythm and building early strength. The ski erg is hinge-and-pull on every rep: your lats and hips drive the stroke, your arms just finish the job. Get the rhythm now and the race-pace work later will feel like a continuation, not a new skill.

Your weekly structure

Six sessions a week: a benchmark or strength-and-ski day, race-pace ski intervals with stations, a sandbag and carry day, a threshold and skills day, an upper-body simulation, and an easy ski active-recovery day. Session length runs 45 to 75 minutes.

Week by week

Week 1: Open with the 1000m ski benchmark and establish your hinge-and-pull rhythm. Log your split; it is the number you will chase in Week 8.
Week 2: Add strength and controlled race-pace station exposure. The stroke should start to feel automatic.
Week 3: Extend your ski repeats and carry volume while keeping your posture tall. By the end of the block you should know what your split feels like at every effort.

Intensity and RPE

Most of this phase sits at base to threshold, RPE 5-6 building to 7-8. Set the damper around 5-6 for sustained pulls. If your lats stop firing, shorten the pull range before you shorten the set.

Tips for Phase 1

Treat the benchmark as a reference, not a max. You want a number you can regularly repeat.
Chase clean sequence over big watts. Power comes from your hips and lats, not from muscling the handle.
Keep your posture tall as the carries get longer; grip and bracing are part of the lesson.