Training Plan/Schedule Week of November 14

posted Nov 10, 2016, 10:26 AM by Sid Voss   [ updated Nov 10, 2016, 5:55 PM ]
Welcome to the New Nordic Season!

Remember, you need to be registered to start practice.  Visit www.hopkinsactivities.org to complete your regristration.

Our training groups:
  • Junior Varsity 2 (JV2): 7th & 8th grade skiers and new skiers in other grades.  Previously JV2 was called DV. JV2 has practices Mondays, Tuesdays, and Thursdays.  Some JV2 skiers have registered for 5 days per week practice, so they will workout with JV1 on Wednesdays and Fridays.
  • Junior Varsity 1 (JV1): Skiers in grades 9-12 and more experienced 7th & 8th grade skiers.  Grades 9-12 practice Mondays—Fridays with Saturday practice if wanting to move to Varsity or further improve.  
  • Varsity: Our most experience and skillful skiers. Practices Mondays—Saturdays with an "on you own" workout on Sundays


Monday
We will start in the classroom area (near the Athletic Office, upstairs) in Lindburgh Center at 3:00 pm--you should be changed and ready for an outdoor workout.  We will get lockers assigned on Monday or Tuesday this week.

Group Meetings: explain training groups, practice days, training levels, get lockers
Varsity w/ Coach Fuhr
JV 1 w/ Aaron G- trying to earn a spot on varsity
JV 2 w/ Coach Voss

Explanation of Levels
L1= really easy: no discomfort
L2= easy; can hold a conversation the entire time
L3= 15k race pace; a little discomfort but no heavy breathing.
L4= 5k race pace
L5= Sprint.  Max speed.

Workout: Easy
10 minute track run warmup L1
Intro to strength circuits, weight room (pushup, dips, core, pullups, split squats, side squats, burpees)


Varsity 45-50 min, Roller ski “Neighborhood Loop”

JV 1 Easy L1 30-45 min run at “Neighborhood Loop”

JV2 Easy L1 30-45 min run/hike in backyard (our short trail network across the street from HHS)


Tuesday
Workout: Hard/Intervals 
All: L1 20 min warmup in neighborhood loop (Varsity, JV1) or backyard (JV2) then all meet in backyard
Varsity: 3x8min @ L3 with 3 min recovery
JV 1: 2x8min with 3 min recovery
JV 2: 1x8min with 3 min recovery

Hill Bounds/sprints after as group in backyard  3-4 at L5 or 
L1 20 min cool down

After practice
6:00 Chemical Awareness Meeting in little theater (For those who didn’t do it in the fall)
6:30 Nordic team and Parent meeting in HHS cafeteria

Wednesday
No JV2 (DV) on Wednesdays and Fridays, unless you are registered for 5 days a week.  JV2 will workout with JV1.

Workout: Easy Longer
Varsity: 90 minute roller ski at L1/L2 effort
Weight room (LNR own routine) Rest, dips, pullups, deadlifts, lunges, shoulder press

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
Bicycle kicks
Russian Twists
Supermans


Thursday
Workout: Hard Hills

Bus to Lone Lake to run hill with strength work or plyos at bottom (Jump Squats, Side Jumps, Jumping Lunges)
10 minute warm up around the field.
Varsity: 8-10 Hills
JV 1: 6-8 Hills
JV 2: hill walk or run

Friday
No JV2 (DV) on Wednesdays and Fridays, unless you are registered for 5 days a week.  JV2 will workout with JV1.
Workout: Easy/Recovery
30-45 run.  All groups together.
Play games after practice (Soccer/Ultimate - 2 groups on field)

Saturday
Theodore Wirth Park at 8am sharp! Park at little parking lot at par 3.
For all Varsity Skiers and JV1 skiers wanting to move up and improve

Workout: Long
Long Roller Ski, Run or Mountain Biking 60-90 mins

Do strength on own:
Squats
Push ups
Crunches
Burpees/Star Jumps
Planks
Triceps
20 seconds on with 10 seconds off, and then the next activity
Do 4 sets.

Sunday
Varsity: Do strength on own:
Squats
Push ups
Crunches
Burpees/Star Jumps
Planks
Triceps
20 seconds on with 10 seconds off, and then the next activity
Do 4 sets.
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