Happy Monday Junior Skiers!
Great work on Saturday, nice to see everyone pushing themselves on the hills out there.
Also, both Ron and I were very impressed that you finished up strength as a group! It's awesome to know that we can trust you to work hard on your own.
Training Plan
Monday – Today everyone should do something hard run/bike/swim/ski for around 60 minutes. Jump around if you have to
Tuesday - strength (below)- Do each exercise as many times as you can! Push yourself.
Wednesday - Hardwood Practice 5:00 - 7:00 pm. Classic ski
If you can't get to Barrie but you can ski, get out for around 60 minutes of medium-hard skiing.
If you can't get to Barrie but you can ski, get out for around 60 minutes of medium-hard skiing.
If you cant find snow, try to get out for a run. I like to find a good hill that's not slippery or some stair. If you are running, make it tough but around 30 min or so.
Thursday - Strength
Friday – There is a Friday Night Skate race at Hardwood. This is NOT SOD but just a fun race If you can make it. Small races like this a a good way to get in some awesome intensity and have fun too.
Saturday – Hardwood Practice 1pm-4pm. Bring your skate and classic skis! We will be practicing some (bigger) hills.
Sunday – Hardwood 9:00 am- 12:00 pm Skate skis. Today will be a fun day!
Strength
**Warm up: 10- 15 min Jog or bike**
Do each of the same number of times you did last week.
Repetitions
|
Exercise
|
Example
|
30 seconds
|
High Knee (on the spot)
| |
10 each side
|
Dynamic Lateral Lunges
|
https://www.youtube.com/watch?v=FUX6Pz8vV0s
|
15
|
Chair (or bench) Dips
|
https://www.youtube.com/watch?v=dl8_opV0A0Y
|
15-20
|
Speed skaters
|
https://www.youtube.com/watch?v=s82GSHiJk1M
|
10-15
|
Explosive Push ups
| |
10-15
|
Squat Jumps
| |
30 Seconds each side
|
Side Plank
| |
20
|
Mountain Climbers
|
https://www.youtube.com/watch?v=lvaQcFaxL00
|
60 seconds
|
Plank
| |
60 second wall sit
|
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