Starting to Train

By -
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!!

Comments

Post a Comment

Popular posts from this blog

Week 10 - Soldier Hollow Race

By -
Guess what!  We are at Soldier Hollow week!  For those of you going we will be leaving at 7:00 am Thursday.  Please make sure you are communicating with your teachers.   Monday:   Core/Yoga - Yellow Academic Pod / Video work  Tuesday AM:   20 - 30 min. Run on Your Own Tuesday PM:   Skate Skiing / 30 min. Warm up / Sprint Race Practice / 15 min. Cool Down Wednesday AM:   20 min. Core on your own Wednesday:   Classic Skiing / 1:30 Over Distance Ski Thursday:   Leave for Soldier Hollow at 7:00 am Friday:   9:00 am Race Start / Freestyle Sprints  Saturday:  9:00 am Race Start / Classic / 5k for U16 10k U18-U20
Read more

Eat Your Wheaties!

By -
Breakfast Is For Champions By: Abigail Larson MS, CSCS You’ve heard it before, “Breakfast is the most important meal of the day”. But if you are like many athletes breakfast is a mere afterthought if even a thought at all. But you are different than most people; you are an athlete and that makes breakfast not just important but essential for success in sport, work and/or school. Skipping breakfast slows your body’s ability to burn calories (metabolism) and brain function, and you set yourself up to raid the school vending machine by midmorning. When your blood sugar crashes you’re not likely to make nutritionally wise choices and it’s easy to go for a quick “fix” that will send you crashing again later in the day. This “crash” will cause your training and sports performance to suffer because you won’t have the energy necessary to keep up with your well-nourished teammates and competitors. To train and compete optimally you must eat optimally from start to finish everyday. Lots o
Read more

3rd Week - Endurance Block

By -
 Greetings Skiers!   I hope you all had a great Thanksgiving break and got to eat a lot of good food!  I also hope you are ready to rock out some more dryland training this week. From the forecast, we don't have much snow in the near future (maybe some this weekend.)  However, if that changes be ready to do some skiing!   If you did a lot of training over the break, make sure you are recovering and being able to absorb all the work you did! Please come prepared to be outside for practice to do more strength circuits, hill bounding, and running!  The workouts in red are optional workouts for those of you who are feeling you need to get in more hours. I am working on planning a ski for Saturday and will let you know more as we get closer! Monday AM:   20 - 30 min. Run on your own   Monday PM:   30 min. Run / Core & Yoga at 3:30 in the Yellow Pod and Nutrition talk!  Tuesday PM:   20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down  Wednesday AM:   20 - 30 min. Run-on your
Read more