Announcements & Training Plan for Week of November 21, 2016

posted Nov 19, 2016, 9:18 AM by Sid Voss   [ updated Nov 20, 2016, 5:29 PM ]
Announcements

1)  Regular practice on Monday & Tuesday.  See the Training Plan below for the rest of the week.  Many team members are traveling, so do the workouts on your own if you cannot come to a scheduled practice.

2)  Ski Rental Party on Tuesday!  Everyone is welcome for Chipotle.  Details

3)  First Year Skiers:  If you need skis, please complete this form and give to Coach Voss at practice.  You can also complete the Google Doc online and share with sidvoss@hopkinsnordic.com or print the form, complete it, take a pict, and email to Coach Voss. (If you want to share your completed Google Doc, after you open the form, you will need to sign in to your Google Account using the link in the upper right corner of the doc.)

If you are not able to come on Tuesday to get your skis, please complete your form and send to Coach Voss.  We will bring your skis to a later practice, in exchange for the the rental fee ($25) paid either by check or online. (The online rental fee will be live on Tuesday night.)

4) It is a good idea to bring a water bottle to practice, and maybe a snack too like a granola bar.


Training Plan & Schedule for Week of November 21, 2016


Monday

Workout: Easy Longer

Varsity: 90 minute roller ski at L1/L2 effort w/ 6x45 sec pick-ups on hills at L5.  Full recovery.

Weight room (LNR own routine) Rest, dips, pullups, deadlifts, lunges, shoulder press

JV 1: 45-50 min run at L1/L2 effort, followed by Core Workout. JV 2: 20-30 minute run/walk at L1/L2 followed by Core Workout

Core Workout:

Do 30 seconds of each

Plank

Right Side Plank

Plank

Left Plank

Plank

-Rest

V-Ups or V-hold

Scissor kicks

Inchworms

Supermans


Tuesday

Workout:

Warm up 20 minutes in backyard

Obstacle Relay in backyard (mix boys/girls & Varisty, JV1, JV2))

Cool down 10 minutes

Plyos: Jump Squats, Jump Lunges, Single leg jumps


After Practice: Bentons home, Ski rental eve @ 5:30pm - See website for address/directions


Wednesday

Workout: Meet at Wirth @ 9am for ski walk/hill workout, park in the main chalet lot, big lot (Starting on the tubing hill).


Thursday - Turkey Day!

Workout: Somewhere fit in a 30-45 min run/roller ski. JV 2 may do run, walk, or hike


Friday

Workout: On Own -

Choose one of the following and do at L1/L2 pace

Run 45-50 minutes

Roller ski 60 minutes

Bike 90 minutes

(JV2 may include walk/hike in choices)


Saturday

Workout: Coach led @ Depot in Hopkins 9am

Varsity - 90 minutes rollerski with 6x45 second L5

JV1 - 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)


Sunday

Do strength on own:

Squats

Pull ups

Crunches

Burpees w/ pushup

Planks

Dips

20 seconds on with 10 seconds off, and then the next activity

Do 3 sets. 
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