November 24 - 30

November 24 - 30

Great effort from everyone Saturday! Those were sticky conditions but you made it work! This will only make us appreciate great conditions even more. Looks like we might be back to Dryland training for a couple days with this warm up. If you’re going out to train, find safe places to do running and bounding. If you must rollerski, find a well-lit and safe exercise path. Let’s stay off the roads please.

Check out the shots from the weekend and from the brave few who came out Tuesday in that wild weather. I chose the best shot from that session and I think it sums up the experience pretty well.

Team Training

Tuesday- HSB 5:00- 7:00 pm Bounding + Strength or possibly rock skiing

Saturday- HSB 1:00- 4:00 pm Bounding + Strength or possibly rock skiing

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 (ski walk, or bounding) 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/ Ski walk + ski bounding exercises 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 Bounding Circuit

5 bounds per leg, followed by 4-6 short sprints

-Skate hop

-Skate pause hop

-Skate preload hop

-Explosive side to side

-Crossovers

-Classic stride

-Long classic stride

-High classic stride

-Combined long and high classic stride (deer like)

-Classic single leg bounds

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