"Back On The Boat"

I'm a competitive cross country ski racer (and teenager) , but was unable to race last year due to multiple injuries . I guess you can say I'm very accident prone , and prone to overtraining . I've had dislocated shoulders , sprained wrist , torn arch (in foot) , sprained ankles , torn shoulder ligaments and I am currently dealing with a hip injury .

I'm trying to continue my dryland training , but I guess it's a mental/emotional/physical battle . I can't run or walk at this time because of the pain I'm getting . I am only able to swim and bike . Right now , I'm entering the pre-competiton training period . This is when endurance workouts are shortened and strength becomes a major priority . I'm having some trouble designing a weight-strength plan . I'm not sure where exactly to begin , for I've never done weights before . I'm very prone to overtraining for that is where I get most of my injuries from .

I need to do weights for my entire body but I am unsure of where to start . I don't want to get super bulky either , I want to be lean and strong so I can be fast on my skis . I just need to build up more strength . If anyone knows anything about strength/weight-training or resources that can help please share them .