Announcements & Training Plan Week of November 20, 2017

posted Nov 19, 2017, 1:39 PM by Sid Voss   [ updated Nov 19, 2017, 1:39 PM ]

Announcements

1)  We are ordering ski passes from Wirth and Three Rivers this week.  Are you registered for Nordic?  We need your name on the roster to purchase your passes...if you are not registered, please do it now at www.hopkinsactivities.org.

2)  First year skiers:  If you don't have your rental skis yet, please bring the form (or complete online) to practice on Monday. Rental information and forms on this page.  

Training Plan and Schedule for the Week

Varsity and JV1 who have been going into the weight room should plan to do the routine on your own or in groups twice this week. Alternate the A and B routine. 

Monday

Workout: Easy Longer

Varsity: 90 minute roller ski at L1/L2 effort w/ roller ski strength.  Full recovery. You can use skate or classic roller skis, should be classic, but bring classic poles.
 
JV 1: 45-50 min run @ L1/L2 effort
Core Workout: 
Do 30 seconds of each 
Plank
Right Side Plank
Plank
Left Plank
Plank
-Rest
V-Ups or V-hold
Scissor kicks
Inchworms (On knees, walk hands out in front of you as far as you can go, then walk them back)
Supermans

JV 2: 25-40 minute run/walk @ L1/L2 effort
Dryland Skating Drills
Core Workout: 
Do 30 seconds of each 
Plank
Right Side Plank
Plank
Left Plank
Plank
-Rest
V-Ups or V-hold
Scissor kicks
Inchworms (On knees, walk hands out in front of you as far as you can go, then walk them back)
Supermans

Tuesday

Workout: Long Interval

Varsity: Roller ski or run, 4x8 minutes at L3, pick up on hills. 

JV1: 3x8 minutes at L3, full recovery

JV2: 3x5 minutes at L3, full recovery with cool down.  Skating dryland drills.

After Practice: Chemical Awareness Meeting at 6pm in Little Theater at High School 

Wednesday - No School

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

Thursday - Turkey Day!

Workout: Somewhere try to fit in a 30-45 min run/roller ski/or bike

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

Saturday/Sunday

Workout: Time and Location TBD
Varsity - 90 minutes rollerski with 6x45 second L5 

JV 1- 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)