Announcements

Training Plan for the Week November 13 - 19

Monday

Group 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

Tuesday

Workout: 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

Wednesday

Workout: 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

Thursday

Workout: 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”

Friday

Workout: 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.