Hi Gang - Please read this from top to bottom
Looks like everyone is doing well with their training and technique, please remember that this is the time to stay on task and aim for 100% compliance to the training plan so that we can have a good plan in place for WJT.
Colour code of plan
I have colour coded the plan to give a visual indicator of what the training should be and feel likeBlue - workouts where you will get Heart rate spikes, these are normal part of the workout but the average should be in Zone 1 for the whole workout
Black - key technique workouts, so heart rate may drift but the purpose is to be efficient with your technique so that you stay in Z1 but move fluently. Please do not stare at your HRM to make sure you are in the right zone, learn the feel and check in occasionally.
Green - Green workouts are super chilled, you should not even have to look at your Heart rate monitor because you are going so slow
Red - Red is an intensity workout, you should focus on proper recovery after these workouts and good warm-up and cool down. Please understand the workout objectives because these are not hammer fests.
Strength
You all seem to be rocking the intensity block, this means that we can bring the strength into the program for the next 6 weeks before you head to Foret to get on snow.What we are going to do is to try 3 different types of strength training during this block,
High reps - low to modest weight - high reps
frequency - using a metronome
low reps - medium to higher weight
We will do 2 weeks of each, the exercises will change slightly per week, start with low weight and work on building the required secondary muscles during the lift like the stabilizers and antagonist There will be 2 or 3 strength workouts a week plus the sport specific strength which will be roller ski sprints and double pole only workouts.
4 sets of
- Clean and press – 10 reps
- Squat – 8 reps followed by 8-10 box jumps
- Bench press – 8 reps - followed by 8-10 t-bar row
- Roller board or cable pull-downs - 25
- side plank - 30 sec on each side
- Russian twist 10 each side
- plank on swiss ball with arm rotation - 30 sec
- plank raising opposite arm and leg
Reference video
clean and press https://www.youtube.com/watch?v=e_OGoQ94mPQ
good morning https://www.youtube.com/watch?v=Iycq-kJann0
Training Plan
