Happy back to school skiers!
I hope everyone who raced had a blast! I checked out the
results and it looks like I missed a great day.
After the last race we discussed a few things and I would
like you to do the same for this race.
Post (after) race
questions:
1)
What went well at the race?
2)
What you think you need to work on?
3)
What was the most fun?
4)
Did you like the mass start?
This
weekend is O’Cup 2 with classic on Saturday and freestyle on Sunday.
Training Plan
Monday – Get back into the swing of things back at school. If
you raced yesterday make sure you so some light stretching.
Tuesday - strength (below).
Wednesday – Skate- Practice at Hardwood 5-6:30. We will be doing
some intensity with some hills.
Thursday - strength (below)
Friday –off/gym/games with friends
Saturday – O’Cup #2 at Highlands Nordic- Saturday is the
classic ski event. There will be practice for Skiers who are not racing on Saturday! Hardwood 1-4 pm.
Sunday – O’Cup #2 at Highlands Nordic- Sunday is the
freestyle event
Practice on Saturday and Sunday has
not been determined yet. Stay tuned and check the blog! I will send your
parents an e-mail once I know for sure!
New Strength
**Warm up: 10- 15 min Jog or bike**
Make sure your getting in a
good warm up!
Do each exercise 2-3 times for 30-60 seconds! Rest for a
minute and grab some water between each round.
1.
Squats- Remember that form! Feet shoulder
width apart and make sure your knees don’t go over your toes.
2.
Explosive Push ups- 8-12
3.
Rocket jumps- Squat and jump as high as you can
4.
Walking Lunges
6.
Jane Fondas both sides, lay on your side and lift one leg at a time
Core- do each exercise for 1 minute (we did all of these
twice Saturday)
Hollow body hold- http://gymnasticswod.com/content/hollow-body
Plank
Leg raises
Swiss ball rotation-
https://www.youtube.com/watch?v=gI6NXh1Dk28
**Cool Down: 10 min jog or bike
Remember…this
is a cool down so keep your breathing slow.
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