Hi Gang! Great practice on Saturday!! I can see that we are already gelling as a team very nicely!!
Your fitness and endurance are pretty high already so we can just continue to build on that.
Saturday is a crazy day- wh enever you can arrive in the morning we will get you to work the gate asking kindly for donations as we help the mountain bikers to park. I will be there for the 7am shift and when the door slows down we will slip over to the 6th line for some rollerskiing. These donations go towards our ski waxes and equipment for the team. We will start our workout around 10:30 and finish up at 12:00. Please wear team kit or bright yellow as we will ski afterwards.
PLEASE BRING A NOTEBOOK AND PEN FOR YOUR ATHLETE JOURNAL
The rest of the week you should have 1-2 rest days, 1-2 alternate sports days and 2 strength days. We will do agility and strength Tuesdays and intensity Saturdays. A long slow day of running or hiking Sunday.
For example:
Monday - rest day
Tuesday - 5pm Team Training - strength and agility with Ray!!!
Wednesday - run/hockey/bike/dance/swim ( it's still nice out) 45min-1hr
Thursday - 20 min warmup/cool-down and 20 strength (see below)
Friday - rest day or alternative sports
Saturday - Team training 9am (or10:30 - 12:00) please come sooner to help at gate. We will rollerski so you need rollerskis, boots, poles, gloves, helmet and a BRIGHT COLOURED SHIRT. As always, bring water (a waterbelt will work for this kind of workout).
Sunday - 1-1.5hr at least consistent but easy run/hike/pole striding or bounding - get your parents out!!
Any questions? kgetty26@gmail.com and my cell is 705-816-4656
From last year: check out Jasper's awesome strength workout!
Strength:
Reps
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Exercise
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30 sec
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High Knees (on the spot)
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10 each side
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Dynamic Lateral Lunges
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20
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Bunny hops
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15
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Chair (or bench) Dips
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20
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Speed skaters
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15
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Push ups
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15
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Squat Jumps
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30 Sec each side
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Side Plank
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6 per leg
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Split leg squat jumps
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60 seconds
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Plank
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60 second
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wall sit
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Repeat whole workout 2-3 times
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