Happy Monday Skiers!
What a great weekend. I hope everyone has started to love classic skiing (it does get more fun the more you do it, doesn't is?).
I'm so proud of everyone for giving it their all at the races! You all represented Team Hardwood like champs.
This week we will be getting in some skate intensity. It will be hard but it will be fun.
A few Juniors are off to Easterns this week so we will have practice on Saturday and Sunday only... so make sure you follow the training plan!
Training Plan
Monday – Move your body! Play, gym, run around in circles! I Climbed a bunch of stairs this morning and jumped around for around an hour and had a blast but kept my heart rate up and my body warm the whole time.
Tuesday - strength (below)- Do each exercise one more time this week. We have some time off from racing so soreness is a good thing. I would love to hear that you pushed yourself here.
Wednesday - No practice: Get on your skis if you can...even if you are in Toronto and ski for an hour or so. Be creative! When I cant get to hardwood I can classic ski on a snow covered bike path, sometimes there is not much snow so I can only double pole and I have to zigzag to find snow but I'm on skis which is great!
If you cant find snow, try to get out for a run. I like to find a good hill thats not slippery or some stair. If you are running, make it tough but around 30 min or so.
Thursday - Strength
Friday – Do something light/gym/play, tomorrow's workout will be tough but fun!
Saturday – Hardwood
Practice 1-4: Skate intensity- Come ready to work hard!
Sunday – Hardwood Practice 1-4: Mini Ski day!! Lets have some fun and explore.
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 of 3
times this 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
|
Weekend Pictures!
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