Announcements ☑️ There is a race on the calendar for Thursday, but unless there is a big change in the weather, the race will be canceled. ☑️ The weather forecast does not look too promising to ski, but we will be getting our skis prepped and waxed this week. ☑️ First year skiers, if you did not get your rental skis from the booster club yet, please visit this link. ☑️ Remember, coaches are taking attendance, so please check-in with your coach. ☑️ If you are not yet registered for Nordic, you need to do so now! www.hopkinsactivities.org ☑️ Sign up for Ski Camp! Training Plan & Schedule for Week of November 21, 2016 Monday Work out: Easy Core Workout as team (Varsity, JV1, JV2) (Yellowstone crew active recovery, come for core workout then off.): Do 30 seconds of each Plank Right Side Plank Plank Left Plank Plank -Rest V-Ups or V-hold Scissor kicks Inchworms Supermans
JV 1: 45-50 min run @ L1/L2 effort
Tuesday --Goal setting for Varsity and JV1 --Waxing clinic for new skiers today during practice. (JV2 will have a modified Ladder Workout...this will be outside. We will explain at Practice. --All other skiers, make sure to wax your skis today or Wednesday after practice. Workout: Long Intervals (includes Yellowstone crew) Run, Ladder Workout 15 mins L1 warmup 6xL3 4xL4 2xL5 4xL4 6xL3 cool down Wednesday Make sure your skis are waxed! Workout: Easy Core Workout 1st as a team: Do 30 seconds of each Plank Right Side Plank Plank Left Plank Plank -Rest V-Ups or V-hold Scissor kicks Inchworms Supermans Skate Roller Ski 45 minutes at L1 w/ 6x20 second L5 full rest between or Run with poles in the back yard 30-45 minutes total 6x20 second L5 full rest between Thursday If no race, do High Intensity Intervals as a team on the field (Intended to raise VO2 Max): Warm-up 15 minutes Do 3 Rounds of the following circuit. 30 seconds of work, 10 sec rest in between. Burpees Mountain Climbers Jump Squats Jumping Jacks Sprint *Rest 1 Minute in between rounds Time trial on field Friday Workout: Easy/Recovery - Run 30 minutes easy, play games on the field (Soccer or ultimate w/ or w/out skis if snow) Varsity in Weight Room Saturday Workout: Long - 120 minute roller ski into the city at L1/L2. Bring water and food and meet at the Depot @ 9am. OR 75 minute run for interested JV1 (Add 6x45 second L5 pickups on hills) |
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