LHS Ski Team 2015

LHS Ski Team 2015

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!!


Sunday, February 26, 2017

JN's Baby!!!!

Monday:  
Classic Skiing / 30 min. warm up / Double Pole and Transition Drills / 10min. cool down 

Tuesday: 

Skate Skiing / 20 min. Warm Up / 10 x 1 min. Gravity Intervals / 10 min. Cool Down

Wednesday:

Classic Skiing / 1:30 min Over Distance 

Thursday:

Pack and 30 - 1:00 Ski/Run on your own

Friday: 


4:30 AM Arrive at Airport to check bags, get through security
6:10 AM UA5131   03MAR  LAR to DEN  6:10am-7:07am
UA682     03MAR  DEN to ORD  8:09-11:35
UA288     03MAR  ORD to ALB  1:14-4:09pm
4:10 PM Arrive in Albany

Saturday:

Ski the courses!!!

Sunday, February 19, 2017

Week 15 - State in Jackson!!

This is it!  The last week of practice and our state races!  This is what you have been working for all season.  Now is the time to just put the hammer down and put it all out there because there is no reason to hold back!  

Slay the Dragon!!!

Monday

No Core
Meet same time same place as usual 3:30 in Circle drive

Skate Skiing / 30 min. warm up / Sharpening Drills / 10min. cool down 

Tuesday: 

Classic Skiing / 20 min. Warm Up / Sharpening Intervals / 10 min. Cool Down

Wednesday:

Core 3:15
Skate Skiing / 1:00 Over Distance 

Thursday:

Leave for Jackson at 6:00 am / Ski the course / Wax / Dinner / Bed

Friday: 


Friday, Feb 24 - 5km State Classic Championship: 15 second interval starts

Course open for inspection: 8:00 AM

Bibs available at Cabin: 8:30 AM

National Anthem in Stadium: 9:30 AM

Course Closed: 9:50 AM

Start time 10:00 AM

Saturday:

Saturday, Feb 27 - 10km (1 lap) State Freestyle Championship: 15 second interval starts

Course open for inspection: 8:00 AM

Bibs available at Lodge: 8:30 AM

National Anthem in Stadium: 9:30 AM

Course Closed: 9:50 AM

Start time 10:00 AM

Sunday, February 12, 2017

Week 14 - Peaking

Here we are with only 2 weeks left to our season!  It seems like it was just yesterday that we started on this epic adventure of ski season!  

This week will be an easier week of training but it is really important to continue to train to keep your immune system up and your body feeling good... so we will continue to do everything we have done all season just scaling back the intensity.  It is really important to make it to every practice for the rest of the season!!  

Here is the weeks training:

Monday:  


Core 3:15 
Classic Skiing / 30 min. Warm Up / Technique review and finding your balance / 10 min. Cool Down

Tuesday:  

Skate Skiing / 1:30 Over Distance Ski 

Wednesday:

No Skiing today!  

Thursday:

Classic Skiing / 30 min. Warm Up / 6 Ladder Intervals / 10 min. Cool Down

We will taking our team picture after we ski.  It would be awesome to have everyone in the photo!  Please bring your LP team jacket or a black ski jacket if you don't have a team Jacket. 

Friday: 

Skate Skiing / 20 min. Warm Up / Game / 10 min. Cool Down 

Last Team dinner

Saturday:

Help and Cheer on the UW team for the Cowboy Chase