LNR Adults

Spring Strength for Endurance Athletes


The LNR Adult Strength Spring Session will primarily focus on building a solid base for nordic skiing utilizing body weight movements, barbells, free weights and plyometrics. Participants will learn to use correct technique for movements through hands on instruction. Also a large focus for the spring session will be mobility and stretching . Whether you are new to strength, or have been doing it for years, this will be a beneficial course to improve your ski performance.

Dates: April 6th – June 4th. Session does not meet on Monday, May 25th (Memorial Day). 9 week program
Where: Online video conference until further notice. We will move to The Trailhead if health guidelines allow.
Schedule: Monday and Thursday mornings at 7am-8:15am
Coach: Piotr Bednarski and LNR staff, email bednarski@loppet.org
Cost: $160 for 2 days per week

NOTE: Test Drive April 6 and April 9th. Email Piotr Bednarski at bednarski@loppet.org for an invite to Video conference

Necessary Equipment

  • Weighted backback (filled with books or other heavy things) – 25-50 lbs
  • A stable step or platform, 10-16 inches tall (STABLE! can’t be tippy)
  • Some light handweights 3-5 lbs (cans of beans, etc will do in a pinch)
  • Heavier handweights – dumbells 10-25lbs OR 2 x 1 gallon plastic jugs filled with water
  • Ski pole or long pvc pipe – at least 4 feet long- for shoulder mobility
  • Area that’s at least 12′ x 12′, preferably with some padding (not just cement), a larger area is better
  • A wall you can lean on (for stretches and running mechanics)
  • Computer/smartphone with internet 🙂
  • You can have your own music, but make sure you mute your microphone
  • Optional items: Swiss ball, thera-bands (small ones to put around ankles), jump rope.

Registration Closed