Weekly Training & Announcements



Hopkins Nordic coaches will post information about the weekly training plan, training locations, and meet information on this page.  The Weekly Training Announcements will be usually posted on Sunday evenings.  Check page often to this page for changes in the Weekly Training due to weather, etc.

We will send a Remind message when we post new info.  Make sure you get text or email Remind messages.

How to get Remind messages

  • Click the link for the complete announcement.  Scroll to see all the recent announcements.
  • Announcements & Schedule, Week of December 17, 2018 The Week and WorkoutsMonday:  Workout at school, wax skis, get a uniform if you still need one. Varsity/JV1 may go to Wirth on own, if skis are waxed ...
    Posted Dec 16, 2018, 1:10 PM by Sid Voss
  • Race Info and Signup for Tuesday, December 11, 2018 Our next race/meet is Tuesday, December 11 at Elm Creek.Please sign up by Sunday, 7:00 using the form below.This is a skate race and the distance ...
    Posted Dec 8, 2018, 10:33 AM by Sid Voss
  • Announcements & Schedule, Week of December 10, 2018 AnnouncementsSki-A-Thon:  Thanks for the great turn out, a great morning of skiing, and a special thanks all the volunteers!We have a skate race Tuesday at ...
    Posted Dec 9, 2018, 3:38 PM by Sid Voss
  • Announcements & Schedule, Week of December 3, 2018 Announcements1. We have our first race of the season on Tuesday at Elm Creek, see the announcement for details and signup.  Please make sure to sign up for the ...
    Posted Dec 2, 2018, 1:57 PM by Sid Voss
  • Race Info and Signup for Tuesday, December 4, 2018 Our first ski meet (race)  of the season is Tuesday, December 4  at Elm Creek Park Reserve!  Race start is at 3:30 pm.•Everyone on the team is welcome ...
    Posted Dec 1, 2018, 11:46 AM by Sid Voss
  • Classic Skis Request The Hopkins Nordic Booster Club has classic skis and poles available for rental.  The booster club has these skis to help introduce skiers to classic technique.•The rental fees for ...
    Posted Nov 28, 2018, 4:21 AM by Sid Voss
  • Announcements & Schedule, Week of November 26, 2018 Announcements1) Make sure you attend the Chemical Awareness Meeting on Monday night (11/26) at 6:00 pm in the HHS Little Theater. You and an adult family member ...
    Posted Nov 25, 2018, 12:32 PM by Hopkins Nordic Coach
  • Announcements & Training Week of November 19, 2018 Announcements (Scroll down for Training Plan)1) Booster Club Rental Skate SkisIf you have returned the form (or completed it online), we have your skis picked for your size ...
    Posted Nov 18, 2018, 1:53 PM by Sid Voss
  • Wirth Passes Registration Each ski will need to be registered by an adult family member to receive a pass to ski at Wirth Park.  Registration is free and easy online. (The fee for ...
    Posted Nov 15, 2018, 4:33 PM by Sid Voss
  • Announcements & Training Week of November 12, 2018 November 12—18It’s going to be cold this week but we will plan to be outside everyday, bring warm, dry clothes every day. You must have a hat ...
    Posted Nov 11, 2018, 2:30 PM by Sid Voss
Showing posts 1 - 10 of 126. View more »


Announcements & Schedule, Week of December 17, 2018

posted Dec 16, 2018, 7:32 AM by Sid Voss   [ updated Dec 16, 2018, 1:10 PM ]

The Week and Workouts

Monday:  Workout at school, wax skis, get a uniform if you still need one. Varsity/JV1 may go to Wirth on own, if skis are waxed.

When waxing, please remember that other skiers need to wax as well so try to get your wax done quickly and free up the benches for others. JNQ racers check in with coaches after school.


Workout - Ski on own, easy run outside or on track, or bike. Whatever you do, mix in some 20 second pickups/strides.


Tuesday:  Skate Race at Elm Creek (For varsity this was going to be Classic, but has changed to Skate because of the warm conditions.)  Info and Signup below.  Signup by Monday, 7:00 pm

Wednesday:  Bus to Wirth at 3:10, return to HHS at 5:30.  JV2 are invited today, since we want to get in as much skiing as we can before break.

Workout - Long/easy

Varsity/JV1 - 90 minute easy skate ski. No pole one lap at Wirth.

JV2 - Skate ski working on form.


Thursday:  Bus to Hyland at 4:00, return to HHS at 6:30

Workout - Classic ski intervals working on maintaining form. Varsity and intersted JV1 in weight room before we leave.



Friday:  Workout at Wirth, no bus.  No practice at school.
Workout: Easy skate ski recovery, no bus, meet at Theodore Wirth at 3:30.

Tuesday Race Info and Signup

Our next race/meet is Tuesday, December 18 at Elm Creek.

Please sign up by Monday, 7:00 using the form below.

This is a skate race and the distance is 5 km for Varsity, JV 1. and  JV 2.  New skiers also have the option to come to the race to ski before the race and watch the races.

1:15 pm: West skiers are dismissed early from class. Bus leaves West at 1:20 (This bus will have a trailer, so if your skis are not already at the high school, put them on the trailer). You will meet the rest of the team at the High School, get changed, and get your skis from the wax room.  If racing, get your bib.

1:30 pm: North and High School skiers are dismissed early. Get changed, get your bib, get your skis, and get on the bus.

1:55 pm: Buses leave HHS.

2:30 pm: Arrive at  Elm Creek. Time to ski and warm up. Coaches will help and teach first year skiers in the practice area.

3:30 pm:  Race start, First Varsity, then JV1, then JV2.

6:15 pm-6:30: Buses arrive back at school. (This is after the activity buses leave.)



Race Info and Signup for Tuesday, December 11, 2018

posted Dec 8, 2018, 10:31 AM by Sid Voss   [ updated Dec 8, 2018, 10:33 AM ]

Our next race/meet is Tuesday, December 11 at Elm Creek.

Please sign up by Sunday, 7:00 using the form below.

This is a skate race and the distance is 5 km for Varsity and JV 1.  JV 2 may race either 2.5 km or 5 km.  New skiers also have the option to come to the race to ski before the race and watch the races.

1:15 pm: West skiers are dismissed early from class. Bus leaves West at 1:20 (This bus will have a trailer, so if your skis are not already at the high school, put them on the trailer). You will meet the rest of the team at the High School, get changed, and get your skis from the wax room.  If racing, get your bib.

1:30 pm: North and High School skiers are dismissed early. Get changed, get your bib, get your skis, and get on the bus.

1:55 pm: Buses leave HHS.

2:30 pm: Arrive at  Elm Creek. Time to ski and warm up. Coaches will help and teach first year skiers in the practice area.

3:30 pm:  Race start, First Varsity, then JV1, then JV2.

6:15 pm-6:30: Buses arrive back at school. (This is after the activity buses leave.)



Announcements & Schedule, Week of December 10, 2018

posted Dec 8, 2018, 10:20 AM by Sid Voss   [ updated Dec 9, 2018, 3:38 PM ]

Announcements

  1. Ski-A-Thon:  Thanks for the great turn out, a great morning of skiing, and a special thanks all the volunteers!
  2. We have a skate race Tuesday at Elm Creek.  Here is the info and signup.
  3. We need some volunteers for the Tuesday race.  Signup and information.
  4. Pasta Party this week!  See information below.

Schedule for the Week

Monday: Bus to Hyland, leaves HHS at 4:00, returns to HHS by 6:30
Before we leave:
We will hand out Three Rivers Passes (for parks like Hyland, Elm Creek, Glen Lake).
We still have some Wirth passes to hand out.
Do you still need a uniform?  Get it Monday before the bus leaves.
If you requested classic skis, we have those ready for you and you may get them before we leave to Hyland. If you are interested in classic skis, here is the request form.
Wax skis before the bus leaves for Tuesday’s race. Varsity should see a coach for waxing and have preference in the wax room today. Others, If you waxed last week, your wax should be still good. See a coach if you have questions.

Tuesday: Skate Race at Elm Creek—here is the info and signup.

Wednesday: Bus to Wirth, leaves HHS at 3:10, return to HHS by 5:30
Pasta Party at HSS Cafeteria at 5:30.  Everyone should come!  Even though this is not normally a JV2 day, come with everyone to ski at Wirth and for the Pasta Party!

Thursday: Bus to Wirth, leave at 3:10, return to HHS at 5:30

Friday: Bus to Hyland, leave at 4:00, return to HHS by 6:30

Workouts for the Week 

Monday -  Bus to Hyland, leave at 4:00, back around 6:30

Workout - Easy

Varsity/JV1: Easy ski, bring skate and classic skis if you have them, we will decide on technique before the bus leaves. JV2: Continue to work on technique. We will have JV2 on the Star Loop: One or two loops with no poles, then loops with poles. There is a nice downhill on the Star Loop where we will practice downhill skills and turning.


Tuesday - Skate race at Elm Creek. Make sure to sign up if you plan to race. We encourage all skiers to do this race!


Wednesday - Bus to Wirth leaving school at 3:10, back by 5:30 then pasta party in HHS cafeteria at 5:30.

Workout: Long/Easy

Varsity/JV1 - Classic ski with 5x20 second L5 pickups mixed in on hills, focusing on creating speed up and over hills.

JV2 - Invited to come ski today and to come to the pasta party!


Thursday - Bus to Wirth leaving school at 3:10, back around 5:30

Workout - Intervals

Varsity/JV1 - Classic ski intervals.

JV2 - Ski, focus on weight transfer and getting out over your skis.


Friday - Bus to Hyland leaving school at 4pm and back around 6:30

Workout - Long/Easy

Varsity/JV1: 90 minute continuous classic ski focus on lengthening stride. Mix in one lap double polling and one lap classic skiing without poles.


Saturday

Workout - Location and workout TBD

Announcements & Schedule, Week of December 3, 2018

posted Dec 2, 2018, 1:57 PM by Sid Voss

Announcements

1. We have our first race of the season on Tuesday at Elm Creek, see the announcement for details and signup.  Please make sure to sign up for the race by Sunday night at 7:00 pm

2. We have our Ski-A-Thon this Friday at 9:00 am at Theo Wirth Park. Please remember to help raise money for the event, our goal is for each skier to raise $100 but do what you can. Here is the fundraising page

3. Please sign up for a volunteer slot at the Optimist Tree lot, they are a big supporter of our program. 

4. We will starting distributing the classic rental skis this week.  Interested? Here is the link for information and to signup. Classic ski rentals are available to rent for 2nd year skiers and up. (We may have some available for first years skiers too...if you are interested, go ahead and sign up.)  Please see coaches if you have questions. 

5. Still need a uniform?  Please get this on Monday at practice.

6) Stay tuned to Remind/Website for changes. 

Here is the schedule and plan for the week.  Scroll down for details.

Monday: At school.
Tuesday: Ski Meet at Elm Creek
Wednesday: Buses to Wirth (JV 2 may come today if you can!)
Thursday: For High School Skiers, we may schedule a morning workout or  workout on own. For Junior High skiers, a bus to Hyland leaving HHS at 4:00 pm; returning to HHS by 6:30 pm
Friday: Ski-A-Thon at Wirth, 9:00 am

Monday: At school

Workout: Short/Easy/Race Warm Up 
Varsity/JV1/JV2: Easy ski on the field or run inside or out depending on conditions, practice race warm up. Bring rocks skis if you have them. 

Varsity you need to make sure your skis are waxed, we will have your teams picked for you and if you are skating or classic leg for your relay team.
 
Race Warm Up for Varsity and JV1
15 min at L1 
3 mins at L3 + full recovery
2 mins at L4 + full recovery
20 seconds at L5 

Tuesday: Race at Elm Creek: 


Wednesday: Bus to Wirth, leave school at 3:15, back around 5:30.

JV2 are welcome to come to practice today, so you can get some more time on snow.

Workout 
Varsity and JV1: Classic Skiing and double poling. 120 minutes without stopping - add L5s with some double pole and some striding to get over the hill.
JV2: Skiing without poles, V1 with poles, going down hills.

Thursday: For High School Skiers, we may schedule a morning workout or workout on own. For Junior High skiers, a bus to Hyland leaving HHS at 4:00 pm; returning to HHS by 6:30 pm

HHS has conferences - Intervals workout for varsity and JV1 7x3 mins at L4. 
JV2: Skiing without poles, V1 with poles, going down hills.

Friday

Ski-A-thon at Theo Wirth at 9am. We want to see all skiers there! Families and friends are invited as well. Different levels will be skiing different distances. See above for the link to our campaign page and get out and raise money to help the team! 

Saturday: Consult with coach

Sunday: off

Race Info and Signup for Tuesday, December 4, 2018

posted Dec 1, 2018, 11:30 AM by Sid Voss   [ updated Dec 1, 2018, 11:46 AM ]

Our first ski meet (race)  of the season is Tuesday, December 4  at Elm Creek Park Reserve!  Race start is at 3:30 pm.

•Everyone on the team is welcome to come ski and/or race.  We encourage all second year skiers and above to do the race.  First year skiers should come along to do some skiing before the races begin, and then watch the races. (If you are a first year ski and feel comfortable to race, you may race.)

•Everyone who is coming to the meet, needs to sign up using the form at the bottom of this page. You will tell us if your are racing, coming to the meet to ski before the races begin, or not able to attend.  Please respond by Sunday, 7:00 pm.


•Here is what you need to know for the race:

For Varsity
16 Boys and 16 Girls will race the Varsity Relay
There will be four teams of 4 boys each and four teams of 4 girls each
Two skiers on each team will skate and two skiers will classic
Each skier will ski a leg of the relay of 2.5 kilometers. (This is one lap at Elm Creek)
Coach G at practice on Monday will announce the teams and if you will skate or classic. 

For JV1 and JV2
The JV1 and JV2 races will be skate, 2.5 km, which is one lap at Elm Creek.
The JV1 and JV2 races are not a relay.
If you have not been on skis yet this year or if you are a new skier, you should come to the meet, ski before the race, and then watch the races.

 
Clothing: 
Make sure you wear layers under your uniform. (Forecast temp for Tuesday is 20°.)  
If you are fairly new to skiing, JV2  skiers are permitted to wear a jacket but still use the uniform bottoms. 
The uniforms stretch, so wear warm layers under the uniform. 
If you are not sure how to dress, check with one of the coaches.
Make sure you have a warm jacket to wear before and after the race, as well as some warmup or sweatpants.
Have extra mittens and hat in your bag to put on after the race.  


•Schedule details for Tuesday dismissal:
1:15 pm: West skiers are dismissed early from class. Bus leaves West at 1:20 (This bus will have a trailer, so if your skis are not already at the high school, put them on the trailer). You will meet the rest of the team at the High School, get changed, and get your skis from the wax room.  If racing, get your bib.

1:30 pm: North and High School skiers are dismissed early. Get changed, get your bib, get your skis, and get on the bus.
1:55 pm: Buses leave HHS.
2:30 pm: Arrive at  Elm Creek. Time to ski and warm up. Coaches will help and teach first year skiers in the practice area.
3:30 pm:  Race start, First Varsity, then JV1, then JV2
6:15 pm-6:30: Buses arrive back at school. (This is after the activity buses leave.)

•Bring your ski uniform to wear at Elm Creek, whether or not you are doing the race.  

•While waiting for your race to start, you should wear a jacket and some sort of warm-up pants over your uniform. Just before your race, take this stuff off.  Parent volunteers will help you. At the race start area, these is no indoor shelter.

•Bring warm clothes to change into after skiing, dry gloves/mittens, hat, etc. 

•Bring a water bottle with water or sports drink.

•Make sure you get the assignments for the class you are leaving early.

•We will send lists of skiers to the schools so they know who is dismissing early.

Elm Creek Meet: December 4, 2018


Classic Skis Request

posted Nov 28, 2018, 4:05 AM by Sid Voss   [ updated Nov 28, 2018, 4:21 AM ]

The Hopkins Nordic Booster Club has classic skis and poles available for rental.  The booster club has these skis to help introduce skiers to classic technique.

•The rental fees for classic skis and poles is $25.
•The classic skis are intended for newer or younger skiers, usually those who are in their second year on the team.
•We may make the classic skis available to other skiers, if we have enough skis.
•If you are going to ski camp and you do not have classic skis, you should complete this form and request skis.
•To rent classic skis:
•You must have a ski bag.
•You must attend practice regularly and participate in races.
•You will need to have boots.  If you have combi boots you are all set.  If you have skate boots, you will need to find classic boots or combi boots.  If you are not sure what kind of boots you have, show the boots to one of the coaches.

You will be able to pay the rental fee by check or online, but do not pay util we give your the skis.

If you are interested in renting classic skis, please complete this form by December 1.

Announcements & Schedule, Week of November 26, 2018

posted Nov 25, 2018, 11:33 AM by Sid Voss   [ updated Nov 25, 2018, 12:32 PM by Hopkins Nordic Coach ]

Announcements

1) Make sure you attend the Chemical Awareness Meeting on Monday night (11/26) at 6:00 pm in the HHS Little Theater. You and an adult family member need to attend this before a skier can race. If you attended the chemical awareness meeting for a sport this pastfall, you do not need to attend this one. 

2) Sign up for ski camp by November 27th. 

3)  Start raising pledges for the Ski-A-Thon on December 7 (9:00 am-—Noon at Wirth—a no school day).  🔗 for more information and for pledges.

4) If you are renting skate skis from the booster club, please bring your ski boots to practice so we can check the binding type.  We have about 5 skiers who still need to bring in their boots.  Everyone who has brought in their boots should be all set and your skis will be in the wax room.

5) Make sure you skis are at school...we might have last minute opportunities to be on snow for practice. (See last week's announcements about getting your skis to school.)

6) All skiers should make sure they wax their skis this week. JV 2 skiers who need to wax may use part of a practice time to wax.  Varsity and JV 1 skiers may wax only after doing the day's workout. Your wax matters less than your fitness. 

7)  Make sure you order Nordic Spirit Ware by Wednesday, November 28 🔗 for ordering.

Workout Schedule

Monday
Varsity and JV1 wanting to be on varsity will have team meetings today before practice. Everyone is expected to be there.

Work out: Long-Easy, Yellowstone crew active recovery, come to check in with coaches.
Varsity/JV1: 90 minute roller ski/60 minute run at L1/L2 effort w/ 6x45 second double pole pick-ups at L5. Full recovery. Weight room after. 

JV2: 30 minute run @ L1 Effort

Everyone do abs routine after their workout:
Do 30 seconds of each 
Plank
Right Side Plank
Plank
Left Plank
Plank
-Rest
V-Ups or V-hold
Scissor kicks
Mountain Climbers
Supermans

Tuesday
Bus to Lone Lake. We’ll leave school at 3:15 and return around 5:15. 

Workout: Hills/Strength/Technique

Wednesday
Bus to Elm Creek. We will leave school at 4pm and return to school around 6:30pm. We have a limited number of spots as a team so only skiers who signed up for every-day practice will attend, those JV2 who signed up for 3-day/week practices will not have practice today. 

Workout: Long/Easy
Varsity/JV1: Weight room before we leave. Plan to ski continuously for 90 minutes once we get to Elm, coaches will give you a set number of laps you need to complete. We will shoot to classic ski today but bring skate as well.

Thursday
Uniform Handout
Workout: Intervals
Varsity/JV1/JV2: L4 Intervals for speed and V02 Max improvement.
Abs Routine after practice. 

Friday
Workout: Easy/Recovery - Run 30 minutes easy, play games on the field.

Saturday
Workout: Long with pickups - Bring water and food. Location and time TBD

Announcements & Training Week of November 19, 2018

posted Nov 18, 2018, 10:20 AM by Sid Voss   [ updated Nov 18, 2018, 1:53 PM ]

Announcements (Scroll down for Training Plan)

1) Booster Club Rental Skate Skis
If you have returned the form (or completed it online), we have your skis picked for your size and weight. Now we need to make sure we have the correct bindings on the skis for your boots.  If you have your boots, bring them to practice on Monday and we will double check if we have the correct bindings on the skis. 

If you don't have your boots yet, please try to get them soon.

2) If you are a new skier and and need skis, please complete the form online or download and print the paper form and bring it on Monday to practice.

3)  Ski Passes: The parks where we ski require ski passes and the team will purchase these for you.

Wirth: Each skier will need to be registered by an adult family member to receive a pass to ski at Wirth Park.  Registration is free and easy online. Here are the details and link. Please do this as soon as possible. Coaches will pick up the physical passes and distribute at practice.

Three Rivers (Hyland, Elm Creek, French, Glen Lake, etc.): You don't need to register, we will distribute the passes at practice.

4) PodiumWear Jackets and Hopkins Spirit Wear are now available on the Gear page. The PodiumWear store closes on November 20 and the Hopkins Spirit Wear needs to be ordered by November 28.

5) Please make sure your skis, boots, and especially your poles are labeled with your name.  (We have labeled our rental skis with your name already.) Ski bags are easily mixed up...please make sure your name is on your bag.  It is also helpful to add something like a ribbon to the bag handle, so you can quickly find your bag.

6) Ski Bags: These are great to keep your skis and poles together.  Some examples:

If you can't get a ski bag, you should have ski ties to hold your skis together, available at ski shops.

7) We will have the training plan for practices this week posted later today.  On Monday, we will have a bus to Lone Lake for dry-land training. (Scroll down for the training plan.)

8) If you can, bring your skis to practice this week...we will get started with waxing.  

9) 1st Year Skiers: The Weekly Plan for Your Skis:

Our skiers keep their skis and poles in the Wax Room for practices during the week, and take their skis home for the weekend so they can ski on their own or join a possible early Saturday morning optional practice.  (Even though it looks like we will not be on snow this week, we will be waxing our skis.) 

No matter which school you are at, you will need to bring your skis with you to school on Monday mornings.  However, skis/poles (even in bags) are not allowed on the buses, so you will need to get a ride to school. Once your skis are at school, here is what you do:
    • High School:  Put your skis in the wax room—if you do not know the combo for the door, see a team member for the combo.
    • North Junior High:  There is a storage closet near the cafeteria for the skis/poles during the day.  Check with the office for the exact location of the closet.  After school, grab your skis and go to practice.
    • West Junior High: There is a storage closet next to the elevator across from the cafeteria.  Check with the front door receptionist to unlock the closet door.  Try to keep all the Nordic ski bags separate from the Alpine stuff. 
      • On Monday, before practice, one of the coaches will pick up the skis and bring them to the Wax Room at the High School.
      • We will pick up skis only on Mondays, and we will only pick up skis and poles (preferably in ski bags).  We will not bring backpacks, duffels, etc...bring that stuff yourself on the activity bus.
At the end of the week, you should take your skis home, but this is hard to do if you take the activity bus home. Sometimes skiers will leave skis in the wax room over the weekend if they can't get them home or if they know they won't ski on the weekend.

Training Plan for the Week


We’ll have regular practice after school this week on Monday and Tuesday. Varsity and interested JV1 will be meeting at a park on Wednesday and Saturday as well. The times and locations of those practices are TBD as it will depend if we can get on snow to ski. No practice on Thursday or Friday.

Varsity and those wanting to be on varsity should try to go to the weight room twice this week. Alternate the two workouts at the end of this post.

Monday - 


BRING SKI POLES! (Classic if you have them, skate is fine if not. JV2 does not need poles - Bus to Lone Lake leaving school at 3:15 sharp. We should be back by 5:15 or so.

Workout: Hills/Drills

Varsity/JV1: Workout together running hills and bounding practice.

JV2: Technique work and some hills


Tuesday

Workout: Easy/Long

Varsity/JV1: 90 minute roller ski at L1 effort w/ roller ski strength, double pole/abs only pole.  Full recovery. You can use skate or classic roller skis, should be classic, but bring classic poles.

JV 1: 45-50 min run @ L1/L2 effort

JV2: Workout with Coach Voss: Dryland drills and How to Wax Your Skis


Wednesday - No School

Workout: Location and time TBD. Coaches will send out a remind on Tuesday with details. Plan for a long workout, 120 minutes. Bring food and water.


Thursday - Turkey Day!

Workout: Somewhere try to fit in a 30-45 min run/roller ski/or bike. A short workout will help recovery.


Friday

Workout: On Own

Choose one of the following and do at L1 pace

Run 45-50 minutes

Ski at Wirth or Roller ski 60 minutes

Bike 90 minutes


Saturday/Sunday

Workout: Time and Location TBD

Varsity - 90-120 minutes ski or rollerski with 6x45 second L5 pickups and full recovery in between.

JV - 60 min out and back run in total (Run 30 minutes, turn around and do 4X2 minutes at L4 pickups with full recovery, finish out the 60 minutes)


Weight Lifting Plan for Varsity (2 x each circuit, 2nd time max)

Pull-Ups/Lat Pull Downs

Dips/Bench Dips

Rows

Shoulders/Flys

Olympic Leg Lifts (If you have been doing them all summer)

Pushup Routine

  1. Burpees (30 seconds)

  2. Tricep Push Ups (Max)

Skater Jumps (3-5 minutes)

Box Jumps

Kettlebell Swings

Kneeling Slasher

Lunges

Star Jumps

Abs routine


Weight Lifting B (2 x each circuit, 2nd time max)

Pull-Ups/Lat Pull Downs

Dips/Bench Dips

Tricep Pull Downs

Pushup Routine

  1. Normal Dumbell Pushups (30 seconds)

  2. Tricep Push Ups (Max)

Step-ups (10-15 each leg)

Split-Squat w/ weights

Deadlift, Hinges

Abs





Wirth Passes Registration

posted Nov 15, 2018, 4:33 PM by Sid Voss

Each ski will need to be registered by an adult family member to receive a pass to ski at Wirth Park.  Registration is free and easy online. (The fee for the pass is covered by the fees you have paid to the school district.)

Visit this link to complete the registration for your child: www.tinyurl.com/wirthpass.

Please register as soon as possible because we should be skiing soon at Wirth!

Coaches will picked up up the passes and give them to the skiers.

Announcements & Training Week of November 12, 2018

posted Nov 11, 2018, 2:29 PM by Sid Voss   [ updated Nov 11, 2018, 2:30 PM ]

November 12—18

It’s going to be cold this week but we will plan to be outside everyday, bring warm, dry clothes every day. You must have a hat and gloves. If you have them, ski pants, wind pants or sweatpants and a light wind breaking jacket is preferrable. Bring running shoes. 

Monday November 12

You must be registered for Nordic Skiing before you may practice. (http://hopkinsactivities.registryinsight.com)

You must have your blue “ALL CLEAR” card before you can practice. Get the card at the Athletic Office at the High School, or for the Junior Highs, in your school office.

If you are not registered or you do not have the Blue Card, you may come on Monday for announcements, but you may not practice.  

The State High School League requires that everyone be registered in order to practice.  We also need to order ski passes from Three Rivers and Wirth, so we need you need to be registered so we can order your ski passes.

Group Meetings
Explain levels, go over rules/expectations, get lockers, activity bus stickers
Explanation of Levels - Most of our training will be at L1 and our intervals will focus on L4/L5
L1= really easy: no discomfort
L2= easy; can hold a conversation the entire time
L3= 15k race pace; some discomfort, especially over hills, harder to hold a conversation.
L4= 5k race pace
L5= Sprint.  Max speed.

Workouts
Varsity/JV1: (we encourage competitive JV trying to be on varsity to practice with Varsity) 45 min L1 run, abs as a team then weight room after for intro to lifting routines

JV1/JV2: Easy L1 30-45 min run at school “Neighborhood Loop”
Everyone together Ab workout after practice and name circle. 
Abs Routine: 
Do 30 seconds of each 
Plank
Right Side Plank
Plank
Left Plank
Plank
-Rest
V-Ups or V-hold
Bicycle kicks
Russian Twists
Supermans

Tuesday November 13

Workout: Hard/Intervals 
L1 20 min warmup in neighborhood loop then meet in backyard
Varsity/JV1: 4-6 x 3 Minutes @ L4 with 1 min recovery
JV 1: 3-4 x 3 mins @ L1 with 1 min recovery
JV 2: 1-2 x 3 mins @ L4 with full recovery
Games as a team as cool down by watertower

Wednesday November 14

Register Wirth passes before practice.  

Workout: Easy Long
Varsity/JV1: 90-120 minute roller ski at L1 effort, weight room after
JV 1: 45-50 min run @ L1 effort
JV 2: No JV2 (DV) on Wednesdays and Fridays, unless you are registered for 5 days a week.  JV2 will workout with JV1.

Thursday November 15

Parent Info Meeting After Practice

Workout: Easy Long
Varsity: 90-120 minute roller ski or run at L1 effort
JV 1: 45-50 min run @ L1 effort
JV 2: 30 min run, technique work
***After practice - In Commons Area - Team Info Meeting
5:30 pm pizza, 6:00pm parent info meeting, 6:30pm ski rental handout

Friday November 16

We may try to go somewhere for a workout

Workout: Hills, Bring Ski Poles (Classic if you have them)
10 minute warm up
Varsity: 8-10 Hills
JV 1: 6-8 Hills
JV 2 (For those signed up for 5 days a week): hill walk or run
Ski specific plyos after warm up - bounds, pause bounds, side steps w/ poling motion, focus on pushing yourself at the top of the hill and get up and over.  

Saturday November 17  

For all Varsity Skiers and JV1 skiers wanting to move up and improve.

Meet at Theo Wirth at new Trailhead Building, time TBD. 

Workout: long
90 for those with less experience. 2hrs rollerski (or double pole less time ) or possible ski 
Workout: Long 
2 hour roller ski or ski for those with more experience. For varsity and competitive JV1, it is vital you come to Saturday practice. You need high volume workouts this time of year to build a solid endurance base to carry you through race season. 
For those JV 1 skiers with less experience, we will go for a 60-90 minute pole hike or run. 
Bring poles, roller skis, skis, good shoes for trail ski walk if we cannot roller ski or ski.

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