October 20- 26

October 20- 26

Huge thanks to everyone who came to the fall camp! What a great time! From the camp games and the high ropes to the strength circuit and indoor rollerskiing. Who else gets to do that? The councilors said you were such a pleasure to work with between your positive attitude and appropriate behaviour. Us coaches are so proud of you all!

Remember this weekend is the ski swap, if there is any gear you’re looking for this is a good place to start.

Team Training

Tuesday- HSB 5:00- 7:00 pm Rollerski + bounding

Saturday- HSB 1:00- 4:00 pm Rollerski + Erg + strength

Training Checklist

- At least 60 min a day of moderate to vigorous intensity

- Vigorous activities 3 days a week

- Strengthening activities 3 days a week (strength circuit)

- Ski specific training (roller ski, rollerblade with poles, or ski walk) at least once outside team training

Training Week Example

Monday- Gym class + activities with friends after school (moderate to vigorous activity day)

Tuesday- Team training 2 hours (moderate to vigorous training + strength)

Wednesday- Hockey practice 1- 2 hours (moderate to vigorous activity)

Thursday- Run/ rollerski/ bike/ rollerblade/ skate + ski bounding 1- 2 hours (Vigorous activity day + strength)

Friday- Gym class + walk the dog (Moderate activity day)

Saturday- Team training 3 hours (moderate to vigorous training + strength)

Sunday- Long hike 1-2 hours (moderate activity day)

Our Strength Circuit

30 seconds per activity, go through the set 1 to 2 times

- Push up

- Plank

- Crunch

- Bicycle

- Oblique crunch (30 sec per side)

- Jane Fondas (30 sec per leg)

- Reverse crunch

- Supermans