LHS Ski Team 2015

LHS Ski Team 2015

Wednesday, July 5, 2017

Mid Summer Stoke!

Hi Everyone!

I hope that your summer is going well and you are staying cool where ever you are!

Remember it is the coolest time is in the morning and is the best time to train when it is getting hot!

Also don't forget to check the SNOW page out for training ideas every week.

http://snowyoming.weebly.com/

Here is the plan for training this week:

Monday:  Off!

Tuesday am:  Off!


Wednesday:  1:30 Over Distance Run / Meet at UW stadium parking lot if you want to run with the UW team at 5:00 pm


Thursday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down 
Thursday pm:  Yoga at the Lab School Gym at 5:30 pm

Friday:  1:00 Double Pole 
Rollerski / Breakfast Club 6:00 am Turtle Rock Coffee house

Saturday:  1:30 - 2:00 Adventure!  Go climb a mountain, ride your bike around the cement plant loop or jump in a lake!

Sunday:  Day Off!!

Sunday, June 4, 2017

Skiers are Made in the Summer!

Woohoo!  School is out for summer and now it is time to get your training really rolling!

Also, check out our snow web page for more training suggestions:  http://snowyoming.weebly.com/

Here is the plan for training this week:

Monday:  1:00 Hour Rollerski / Meet at Becca's to figure out Rollerski equipment at 5:00 pm

Tuesday am:  7220 at 6:00 am / 20 min. warm up / Strength Circuit and Core / 10 min. Cool Down 

Tuesday pm:  Yoga at the College of Education Annex Rm 215 at 5:30 pm

Wednesday:  1:30 Over Distance Run / Meet at UW stadium parking lot if you want to run with the UW team at 5:00 pm


Thursday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down 
Thursday pm:  Yoga at the Lab School Gym at 5:30 pm

Friday:  1:00 Double Pole 
Rollerski / Breakfast Club 6:00 am Turtle Rock Coffee house

Saturday:  1:30 - 2:00 Crust Ski!  Time TBA!

Sunday:  Day Off!!

Wednesday, May 10, 2017

Finishing Spring Sports

Good luck to everyone heading in to the last competitions for your spring sports!  Relax, have fun and race hard!

Looking forward to summer training:  We will have a meeting May 30th at 3:45 in the LHS Commons.    

Also, I am so STOKED to see that some of you have registered for the camp!  I would love to see more Laramie skiers names on the list!  Please contact me if you are interested in a scholarship.  Here is the link to registration for the camp:

https://sites.google.com/site/uwnordicsummercamp/home/registration-forms

Here are some training suggestions for this week:

Monday:  30 min. Active Recovery Run or Rest Day

Tuesday am:  7220 at 6:00 am / 20 min. warm up / Strength Circuit and Core / 10 min. Cool Down 

Tuesday pm:  Yoga at the Lab School Gym at 5:30 pm

Wednesday:  1:30 Over Distance Run / Rollerski / Bike


Thursday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down 
Thursday pm:  Yoga at the Lab School Gym at 5:30 pm

Friday:  Go to the Park with friends and play a game!

Saturday:  1:30 - 2:00 Over Distance Ski / Run / Rollerski / Bike

Sunday:  Day Off!!

Sunday, April 16, 2017

Starting to Train

Hi There!

Hope you had a great Easter and got out side to do something fun!

This is a good time to start doing some strength again.  Here is the strength circuit you should be doing twice a week.  

Warm-Up
  • 10 min jog
  • 5 min jump rope
  • 3X20 seconds Step-Taps
    Ladder Drills (2 times each exercise X 10 steps)
  • Two steps in each box (both feet)
  • Single foot per box
  • 2-leg lateral hops
    Plyometrics
  • 3X6 Squat Jump
  • 3X6 (on each leg) – One leg vertical hops
    Lower Body (80% of max weight)
  • 2X6 Squats
  • 2X6 Russian Lunges
  • 2X6 Step-ups
    Upper Body (80% of max weight)
  • 2X10 Bench press
  • 2X10 Dips 
  • 2X12 Pull-ups
You also want to start doing core again.  We are on rotation #1.

Monday:  30 min. Active Recovery Run or Rest Day

Tuesday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down 

Tuesday pm:  Yoga at the Lab School Gym at 5:30 pm

Wednesday:  1:30 Over Distance Run / Rollerski / Bike


Thursday am:  7220 at 6:00 am / 20 min. warm up / Strength and Core / 10 min. Cool Down 
Thursday pm:  Yoga at the Lab School Gym at 5:30 pm

Friday:  Go to the Park with some friends and play a game!

Saturday:  1:30 - 2:00 Over Distance Ski / Run / Rollerski / Bike

Sunday:  Day Off!!



Saturday, March 25, 2017

Have a Little Fun!

It OK to have a little fun this time of the year!

One of your jobs this week is to put your legs up the wall and watch this video!

Hahaha!!!

https://www.youtube.com/watch?v=8KtMXNVe0wQ

Here is the suggested training for the rest of the week:

Monday:  30 min. Active Recovery Run

Tuesday:  20 min. Run, Bike, Walk / 1 hour Yoga at the Lab School Gym at 5:30

Wednesday:  1:30 Over Distance Ski as long as you can or Rollerski

Thursday:  20 min. Run, Bike, Walk / 1 hour Yoga at the Lab School Gym at 5:30

Friday:  Go to the Park with some friends and play a game!

Saturday:  1:30 - 2:00 Over Distance Ski as long as you can or Rollerski (the crust skiing in the Snowies is fantastic right now!)

Sunday:  Day Off!!

Also, if you would like to meet, get some coffee and talk about training just text me!  

Saturday, March 18, 2017

Memorial Day Ski Camp!


It is that time of the year the is the hardest for Nordic Skiers. We have finished our seasons, the snow is melting, we are starting to run and we’re a little bored with all the free time without training.

Not to worry! We have something to get you STOKED!!!

In just 2 short months we will be having the High Plains Memorial Day Ski Camp, May 26-29! That’s right, your chance for that last ski on perfect crust in the beautiful Snowy Range. You’ll get a sexy mind and a sexy body AND learn all the tips and tricks to having a fantastic season next year.

Weather you are a top 10 skier or want to be this is the camp for you. We will have UW Nordic Coaches and skiers as mentors for this event so you’ll have a chance to find out how to ski fast in High School, transition to college and rocket onto the College circuit.

Space is limited so be sure to register early!

Information and Registration: http://bit.ly/hpsummercamp

Recovery from the Season

I hope that everyone is having a fantastic Spring Break and you are all getting some rest and recovery!  This time of year after a hard race season the best thing that you can do for your training is to take a break and do a lot of active recovery.  For those of you jumping right in to a spring sport, ease in slowly and be kind to your body.  Think about your bucket, it is empty right now and you need to start putting something back in to it.  The way to do this is through rest, active recovery and over distance work outs.  Speed is not important right now and not even good.

Here is what I would suggest for training for the next month.

Monday:  30 min. Active Recovery Run

Tuesday:  20 min. Run, Bike, Walk / 1 hour Yoga, stretching and rolling

Wednesday:  1:30 Over Distance Ski as long as you can or Rollerski

Thursday:  20 min. Run, Bike, Walk / 1 hour Yoga, stretching and rolling  

Friday:  Go to the Park with some friends and play a game!

Saturday:  1:30 Over Distance Ski as long as you can or Rollerski

Sunday:  Day Off!!