posted Nov 12, 2017, 10:28 AM by Sid Voss
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updated Nov 12, 2017, 10:29 AM
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Announcements
2) Team meeting for skiers and parents on Tuesday, after practice.
Training Plan for the Week November 13 - 19MondayGroup Meetings: explain levels, go over rules/expectations, get lockers, activity bus stickers Explanation of Levels
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.
Workout: Easy
Varsity or anyone with rollerskis - 45-50 min L1 rollerski, weight room after for intro to lifting routines
JV 1/JV2 Easy L1 30-45 min run at school “Neighborhood Loop”
Everyone together Ab workout after practice
TuesdayWorkout: Hard/Intervals
L1 20 min warmup in neighborhood loop then meet in backyard
Varsity: 3x6min @ L3 with 2 min recovery
JV 1: 2x6mins @ L3 with 2 min recovery
JV 2: 1x6min @ L3
Hill Bounds/sprints after as group in backyard? 3-4 at L5
L1 15 min cooldown
After practice - In Cafeteria
5:30pm pizza, 6:00pm parent info meeting, 6:30pm ski rental handout
WednesdayWorkout: Easy Longer
Varsity: 90 minute roller ski at L1/L2 effort, weight room after to do circuit routine
JV 1: 45-50 min run @ L1/L2 effort
JV 2: No JV2 (DV) on Wednesdays and Fridays, unless you are registered for 5 days a week. JV2 will workout with JV1.
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
ThursdayWorkout: Hard Hills
Bus to Lone Lake to run hill with strength work or plyos
10 minute warm up around the field.
Varsity: 8-10 Hills
JV 1: 6-8 Hills
JV 2, hill walk or run
Ski specific plyos after warm up - bounds, pause bounds, side steps w/ poling motion. Run Hill 3-4 times. Ski walk up grass hill and run around the tennis court to practice “up and over”
FridayWorkout: Easy/Recovery 30-45 run. All groups together. Play games after practice (Soccer/Ultimate - 2 groups on field) No JV2 (DV) on Wednesdays and Fridays, unless you are registered for 5 days a week. JV2 will workout with JV1.
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