Week of December 28

Submitted by Nancy on Tue, 12/29/2020 - 21:05

Hello all! 

The snow is flying and skiers are gliding. We've been having some beautiful days of skiing in town and hoping it continues. A few bits of new information and reminders:

  • The first races are coming up in Bend on January 11th and 12th. Athletes can be registered for the race here. See the race resources tab for more info.
  • Make sure skiers have completed their paperwork which can be found here
  • Attached to the training plan are two days of strength plans. These are great ways to build power, improve technique and efficiency, and to ensure injury prevention. The core workouts are highly recommended as a supplement to practices. 

 

Week 28: 12/28-1/3/21

Difficulty: hard

 

Overview

Mode

Practice Location and Coaches

Hours

Notes

Monday

Rest

 

 

0-.5

Stretch or go for <30min jog if you need something to do

Tuesday

AM: Speeds

Skate

Ski Hill: Ivy and Barb

1.5-2

V1 focused: no pole and one arm skate drills. 10sec speeds on varying terrain

 

PM: strength

 

On own

1

 

Strength plan day 1 (at minimum do core workout)

Wednesday

Intervals: L4

Classic

IRT

2

1kx5 w/ 2.5 min rest. Race-like effort.

Thursday

Distance and specific strength

Classic

TBD

1.5-2

Double pole focus

Friday

Recovery

Mode of choice

On own

1

Something joyful

 

Strength, stretching, and massage

 

 

.5-1

See strength plan day 2 below or just do what feels good for the bod. Bare minimum do a core workout though

Saturday

L3 intervals

TBD

TBD

2

3x10min loops.

Sunday

More easy distance

Skier’s choice

On own

2-2.5

Technique!!

Total hours

 

 

 

11.5-13

Notes: First races coming up quickly! Starting to reduce hours in favor of more intensity to get us ready.

 

 

Day 1 Strength

1) Warm-up:

 

Foam roll 5-10 minutes

15 minute jog or bike, final 3 minutes at L3 pace.

5 minutes Dynamic stretching warm-up (butt kickers, high kicks, hip openers, etc.)

 

2) Alternate between:

20 squat jumps (add weight if needed).

Monster circuit (exercise band around the ankles)

-Lateral steps: 10 lateral steps in each direction

-Forward walk: feet hip width the whole time step forward maintaining width 10 on each leg

-Backward walk: “ “ but moving backward

 

Repeat x2

 

3) Alternate between:

 

3 weighted pullups (hang weights of a harness or squeeze them between legs)

5 weighted push-ups (set weight on back—be careful not to sag)

 

Repeat x3 (take a lot of rest)

 

4) Alternate between

 

3 weighted dips (on parallel bars, use harness or squeeze weight between legs. You could also do these with your hands and feet on benches in which case add more weight and do 3 weighted pistol squats (or unweighted if these are limit)

Repeat x3 (take a lot of rest)

 

5) Alternate between

 

10 feet to bar (hang on pull up bar, bring feet over your head, keeping motion controlled)

20 back extensions/supermans (lie on stomach, lift arms and legs up at the same time for a two seconds pulse)

 

Repeat x3

 

5) Core circuit:

15 (each side) ratational planks: hold a regular plank, then rotate your hips so that one hip almost touches the ground, go back to center, repeat opposite side.

50 crunchies w/ legs elevated

20 V-ups

30 (each side) russian twists

1.5 min side plank (45sec each side)

1min plank

3 min rest

 

Repeat x3

 

**Notes: Give yourself plenty of rest between sets and exercises

 

6) Cool down: stretch and foam roll

 

 

Day 2 Strength

 

1) Warm-up:

Foam roll 5-10 minutes

15 min jog or bike, final 3 minutes at L3 pace.

5 min Dynamic stretching warm-up (butt kickers, high kicks, hip openers, etc.)

2) Alternate between:

 

20 split squat jumps each leg

10 burpees

Monster circuit (exercise band around the ankles)

-Lateral steps: 10 lateral steps in each direction

-Forward walk: feet hip width the whole time step forward maintaining width 10 on each leg

-Backward walk: “ “ but moving backward

-Forward lateral walk: like previous, but bring feet together every step, so you’re tracing a V shape

-Backward lateral walk “ “ but backward

Repeat x3

 

3) Alternate between:

 

5 slow pull-ups: count to 5 on way up, 5 at the top, 5 on the way down

15 push-ups: 5 elbows to side, 5 wide hands, 5 hand in diamond shap

25 each leg calf raises on a step (i.e. good full range of motion)

 

Repeat x3

 

 

4)         20 dips (hands on bench, feet elevated)

20 back extensions/supermans (lie on stomach, lift arms and legs up at the same time for a two seconds pulse x10; “steer” with arms and legs lifted, left and right x10)

 

Repeat x3

 

 

5) TRX Circuit

 

10 extensions (hands on handles; press forward into plank)

10 pikes (feet in straps, body in push-up position; push butt straight into the air)

10 extension flies (arms straight outward cruciform)     https://www.youtube.com/watch?v=A0ptzi0tfM4

10 pushups with feet in straps

10 extension tricep https://www.youtube.com/watch?v=VKqhVPiLh00

10 inverted row https://www.youtube.com/watch?v=utTuYn6ncGE

 

 

Rest

Repeat x3

 

6) Cool down: stretch and foam roll