We are so close to skiing, I noticed that the first High school race is set for the 16th of December just a bit over a month away.
Here is the training for the week, I have also included some details on the bounding strength and intensity for this week.
Have a great week
Ron
Tuesday 5pm - Bounding Strength
Thursday 5pm - Bounding Strength or strength
Saturday 9am - Hill striding 8 min on 3 min off
Sunday 9am - Distance Cardio will be weather dependent
Bounding Strength - (This is a form of intensity so don't worry if you have a high heart rate during the bounding and sprints)
30 min = 2 sets, 45 min = 3 sets , 1 set = Bound then Sprint then upper-body
Bounding 5 of each
Classic - Regular bound, High bound, long bound, high & long, one leg
Skate - regular, pause, quick, preload, grapevine both directions
Sprints 10 x 5 sec running or skierg
Upper body
10 Bench press or 20 push-ups
10 explosive pull-ups
10 medicine ball slams
10 bent over row or incline pull-up
10 skull crushers or 15 tricep push-ups
Intensity
Hill striding 3 times 8 min on 3 min off
Notes:
Use rolling terrain,
Focus on good striding technique
Should be mostly in Zone 3 with the last min in Zone 4
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