Junior : October 3rd- October 9th

Thanks for coming out this week! This really is going to be an amazing season. Roller skiing was awesome and everyone improved already at the first practice (with pictures to prove it)!

We will be having practice on Wednesday in Barrie for the skiers who live close. I will post what we will be doing at practice so our Toronto skiers won't be left out! I will send an e-mail with where we will meet before Wednesday.

Training Plan

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 gym/physical education classes at school, playing other sports, or being active with friends.

Team Training

Wednesday – Barrie 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.

Strength

We will be going over new strengthening activities and routines at the next practice. These activities aid in muscle development and strengthen our bones. Here is what we did for strength at practice on Saturday:

20 Seconds of each

Medicine ball slams

Flutter kicks

Bosu ball bounce

Battle ropes

Crunches/Russian twist

TRX Pull up

We went for a 2-3 min run between sets (3 sets in total)

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)