Announcements & Training Plan Week of November 27, 2017

posted Nov 26, 2017, 11:19 AM by Sid Voss   [ updated Nov 26, 2017, 12:12 PM by Elizabeth Hinck ]

Announcements

1)  Bring your skis this week.  (New skiers, read this announcement about getting your skis to school.)  Even though we probably won't be skiing this week, we need to get skis waxed.  JV2 skiers will be learning how to wax and wax skis Monday and Tuesday.  Everyone else should plan on waxing later in the week.

2) There is a race on the calendar for this week, but the snow conditions are not looking too good for a race. But, the Pasta Party is on for Tuesday after practice in the North Junior High Cafeteria.  Everyone should attend! Pasta Party starts at 4:30 so if you need to ride the activity bus, you can attend the Pasta Party.

3)  If you and an adult family member have not attended a Chemical Awareness meeting yet this year, another on is scheduled for Tuesday, November 28 in the in the Little Theater at HHS.  (There is also an online option...we will post a link later this week.)

Schedule and Training Plan for the Week

Monday

Waxing clinic for new skiers today during practice. All other skiers, make sure to wax your skis Wednesday, Thursday, or Friday after practice.


We will also hand out uniforms today during practice.


Work out: Easy, Yellowstone crew active recovery, come to check in with coaches.

Varsity: 90 minute roller ski at L1/L2 effort w/ 6x45 sec pick-ups on hills at L5.  Full recovery.

Weight room

JV 1: 45 min run @ L1/L2 effort

JV2: 30 minute run @ L1 Effort, wax clinic, and wax skis

Everyone do abs routine after their workout:

Do 30 seconds of each

Plank

Right Side Plank

Plank

Left Plank

Plank

-Rest

V-Ups or V-hold

Scissor kicks

Mountain Climbers

Supermans


Tuesday

Workout: (all groups, but JV2 will be modified)

 

Long Intervals: Run, Ladder Workout

15 mins L1 warmup

6xL3

4xL4

2xL5

4xL4

6xL3

cool down

After Practice: Pasta Party at 4:30pm in the North Junior High Cafeteria. We need more food and volunteers - see signup below. Skiers taking the activities bus should bring their stuff to the pasta party and then catch bus after they eat. Also, there is a chemical awareness meeting at 6 pm in the Little Theater of the high school.

PASTA PARTY SIGNUP HERE


Wednesday

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

Mountain Climbers

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 pickups on the hills, full rest between


Thursday - Skate Race at Elm Creek on the Calendar, but conditions not too good for a ski race.

If no race, do High Intensity Intervals as a team (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

Varsity in Weightroom


Friday

Workout: Easy/Recovery - Run 30 minutes easy, play games on the field


Saturday/Sunday

Workout: Long - 15 min warmup, , 6x20 sec L5 speeds, then 2-3 x 15mins (5k) at L3. Bring water and food. Location and time TBD

OR

75 minute run for interested JV1 (Add 6x45 second L5 pickups on hills)


Sunday Optional Volume for top Varsity - 90-120 minutes classic rollerski with long striding hills at L2 focusing on lengthening stride.


 
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