October 6 - 12

Oct 6 – 12

Thanks for coming out this week, we are all so impressed by your attitude, hard work, and drive. We have never seen such an ambitious group! Your eagerness to get on the rollerskis blew us all away! Below you fill find the team training for the week, a training checklist and a training week example.

The training checklist will be our introduction to a training plan. Please don’t feel you have to get everything checked off the list every week. Try and knock as many things off the list as you can through your physical education classes, playing other sports, or being active with friends. Please record all your training in a training log, we will go over this next practice.

Team Training

Tuesday – HSB 5:00- 7:00 Roller ski

Saturday – HSB 1:00- 4:00 Roller Ski, Ski walk & 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

Moderate activity will make us sweat a bit, and breathe harder. Think zone 2 to low zone 3.

Vigorous activity will make us sweat, and should make you feel out of breath. This will be zone 3 to low zone 4.

We will be going over strengthening activities and routines at the next practice. These activities aid in muscle development and strengthen our bones.

Training Week Example (your week will be all your own)

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 (moderate to vigorous activity day)

Thursday- Run/ rollerski/ bike/ rollerblade/ skate + ski bounding (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)