November 3 - 9

November 3 – 9

Awesome work this past weekend skiers! You made the most of our snowy conditions, and seemed to have some fun playing in it. I hope everyone had a good time doing the spooky corpse pose to end the session in a festive manner.

I hope you all learned something from the safety presentation we got from the seniors. They put a lot of work into that material and I thought it was very well done. Your personal safety comes before our training and fun, it is everyone’s responsibility to make good decisions so we can continue to train and have fun each week. With the time change, our activity habits need to change as well. Keep this in mind so you’re not caught on the roads when the Sun goes down.

Team Training

Tuesday- HSB 5:00- 7:00 pm Bounding + Strength

Saturday- HSB 1:00- 4:00 pm Rollerski + Erg + 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 (strength circuit)

- Ski specific training (rollerski, rollerblade with poles, ski walk, or bounding) at least once outside team training *be aware of the early sundown*

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