November 17- 23

November 17- 23

I hope you all enjoyed your first ski of the season! Those were demanding conditions and you all did so well! 'Tis the season to be hunting down skiable snow and getting some decent volume on it, which is exactly what we are going to do. Watch for an email regarding the weekend workout. Check out the pictures from our Meadowlands adventure, that was fun! The snow covered ground isn't suitable for bounding, save yourself the ankle injury and stick to our strength routine or skiing for questionable days.

Team Training

Tuesday- HSB 5:00- 7:00 pm skiing/ bounding/ balance + Strength

Saturday- Location TBD 1:00- 4:00 pm 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 walking, rock skiing, 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- Rock ski, 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 Strength Circuit

30 seconds per activity, go through the set 1 to 2 times

- Push up

- Plank

- Crunch

- Bicycle

- Hollow body raises

- Oblique crunch (30 sec per side)

- Jane Fondas (30 sec per leg)

- Reverse crunch

- Supermans