Announcements & Training Plan/Schedule Week of November 28, 2016

posted Nov 27, 2016, 8:18 AM by Sid Voss   [ updated Nov 27, 2016, 9:00 AM ]
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.
☑️ Bring your skis to school.
☑️ First year skiers (and as a refresher for everyone else), please visit this link for more info on getting your skis to school.
☑️ First year skiers will have a session on Tuesday on waxing skis and will get sometime to wax skis, along with our workout. (If you don't have your skis yet, don't worry...we will take more time later to wax and prep skis.)
☑️ All other skiers will be prepping skis after the workout beginning on Tuesday. Coaches will give more info at practice.

☑️ 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
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 @ L1/L2 effort
JV2: 20 minute run/walk L1/L2 


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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