Great session on the hill on Saturday, a bit of tough uphill climbing before you filled yourselves with Turkey.
Moving into a bit more volume so it is time to really focus on technique during the Z1 workouts to make sure you are moving efficiently and most important staying in Zone.
Madi, Kieran and Bella have a coaching course this weekend which might make getting your sessions a bit tough, you will have to do an early morning hill bounding intensity before the course
Training session
Tuesday - APS 61 King st. Barrie, L4N 6B5 - 5pm - roller ski sprints + bounding + strength
Thursday Hardwood 5pm - 90 min roller ski with 30 min double pole again, classic skiing
Saturday Hardwood 9am - Zone 3 intensity
Saturday Hardwood 12pm - Wax clinic for 1 hour, Sr devo will be helping the Jr skiers
Tuesday Toronto 6pm Riverdale - bounding + strength
Strength
4 sets of
- Push-ups feet on swiss ball 8-10
- Dumbell tricep extension 8-10
- Dead lift 8-10
- pull-ups or Incline Pull-ups 10-12
- pike push-ups 8-10 (elevate feet to make harder)
- Lunge with dumbells above head 10-12
Reference video
https://www.youtube.com/watch?v=ETfo3RyzBS4
https://www.youtube.com/watch?v=Oy3zxr6W-vI
Saturday Wax Clinic
We are doing a wax clinic on Saturday, the senior athletes will be showing the juniors how to apply glide wax and scrape while I will be talking to the parents about how a wax room is run and the roles and responsibilitiesTraining Plan
