Midget Championships
Awesome weekend. Everyone impressed me with their relay exchanges on Saturday! Sunday was a beautiful classic day with double poling and it was awesome to see everyone challenge themselves. Also, I am so proud of how well you worked as a team when we lost sight of someone.
Midgets it coming up this weekend which is so exciting! We don't want to change up too many things this week so we will do what your used to. CODE WORD: Bananapajamas
You have all improved so much over the season with your speed, fitness, strength, and technique. You have also become more mature and responsible and I bet that you can see it in each other too!
Training Plan
Monday – Sorry for being late with this post! I hope everyone had an amazing Monday
Tuesday - strength (below)- Push yourself but don't hurt yourself. Do how many you did two weeks ago.
Wednesday - Hardwood Practice 5:00 - 7:00 pm. Skate with short bursts of intensity
If you can't get to Barrie but you can ski, we will be going for a 30-60 min ski followed by 5-10 skate sprints and 5-10 double poling sprints.
If you can't get to Barrie but you can ski, we will be going for a 30-60 min ski followed by 5-10 skate sprints and 5-10 double poling sprints.
If you cant find snow, get out for a warm up run followed by 5-10 springs (50-100 meters) with 5 burpees in between each to get your whole body moving.
Thursday - Strength
Friday – Leave for Midgets.
- Pre-ski with team at 2:00 pm
-Ski cross starts 5:30 pm
-meeting with Ron and Marla at hotel 7:30 pm
Saturday – Skate day!
Sunday – Classic day!
Strength
**Warm up: 10- 15 min Jog or bike**
Do each of the same number of times you did last 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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10 each side
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Dynamic Lateral Lunges
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https://www.youtube.com/watch?v=FUX6Pz8vV0s
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15
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Chair (or bench) Dips
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https://www.youtube.com/watch?v=dl8_opV0A0Y
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15-20
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Speed skaters
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https://www.youtube.com/watch?v=s82GSHiJk1M
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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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https://www.youtube.com/watch?v=lvaQcFaxL00
|
60 seconds
|
Plank
| |
60 second wall sit
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