Wow NINJAS STRIKE AGAIN!!!
What a great weekend. Thank you all for being so attentive, polite and most of all fun!
Training this week:
Monday: Rest or alternate sports
Tuesday: Intervals if possible. Hills could be here. Remember to warm up and cool down.
Wednesday: Rollerski 5:30 - 6:30 then core workout.
Thursday: strength - warm up 10min cool down 10min
Friday: rest or alternate sports
Saturday: 9am at the palace. I would like to ski right away - do a longer ski with some short bursts like 10secondsx10 and maybe 30secx2 depending on how everyone feels.... and then return to the palace to do a series of fun strength and agility games. Plan to wrap up by 11:30-11:45
PLEASE wear very bright clothing, and a water bottle for the ski as it will be at least 1hr.
I am planning to do the scavenger hunt extravaganza NEXT Saturday.
PARENTS: Gord Salt from Highlands Nordic would love to have a combined practice (up in Highlands but I can ask if that is negotiable). I have a few parents interested - but I would like everyones opinion. It may require some thinking about driving but it would be SO fun for our athletes!
I am planning to do the scavenger hunt extravaganza NEXT Saturday.
PARENTS: Gord Salt from Highlands Nordic would love to have a combined practice (up in Highlands but I can ask if that is negotiable). I have a few parents interested - but I would like everyones opinion. It may require some thinking about driving but it would be SO fun for our athletes!
New Strength
Here is a new strength workout to help with climbing as well as general skiing.
**Warm up: 10- 15 min Jog or bike**
Make sure your getting in a good warm up!
Do each 2-3 times this week.
Repetitions
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Exercise
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Example
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30 seconds
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High Knee (on the spot)
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20 each side
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Dynamic Lateral Lunges
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15
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Chair (or bench) Dips
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15-20
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Speed skaters
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10-15
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Explosive Push ups
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10-15
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Squat Jumps
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30 Seconds each side
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Side Plank
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20
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Mountain Climbers
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60 seconds
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Plank
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60 second wall sit
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