Week 1

Hi All

Welcome to week 1 of 2015 / 2016

Hope everyone is rested and ready to go for a new season.

I have just finished the Year Training plan and I am just waiting for dates from Cross Country Canada and Cross country Ontario to fill in the races.

We have an exciting summer planned with an amazing coaching team.

To get yourself ready we are going to start easy, I would like you to do about 6 hours this week of activity which includes 2 strength workouts and skiing.

Yes that's right there is still good skiing at Copeland I was out today here is the video

https://youtu.be/Y7eo3e0txco

Keep the cardio really easy and the try the following strength program if it is less then 45 min just make your cool down longer


Sample week

Monday - 45 min run or Ski
Tuesday - 45 min strength
Wednesday - rest
Thursday- 45 min run or Ski
Friday - 45 min strength
Saturday - 90 min Cardio
Sunday - 90 min Cardio




Strength

Dynamic Warm - up 2-3 sets
Then whole body strength 4-5 sets  all three exercises in a row then 1 min rest
Then abs 2 sets all three exercises in a row then 1 min rest
10 min cool down



Dynamic Warm-up 2-3 sets

Squats - body weight  - 6-8 reps
Push -ups  - 6-8 reps
Lunge with reach and twist   - 6-8 reps    https://www.youtube.com/watch?v=8pl-3rbRMmY
Horizontal pull-ups   6-8 reps


Whole body 4-5 sets

Back Squats 8-10 rep 50 - 100lb max
Dumbell Push presses 8-10 reps
Jumping Pull-ups  12-20 reps          https://www.youtube.com/watch?v=HbUa7Q0PUTA
1 min rest

Abs 2 sets of

Side Plank to reach and twist   10 per side  -  (https://www.youtube.com/watch?v=gANCvNdKOlM )
Medicine ball chops - 20       ( https://www.youtube.com/watch?v=GYnM7vSt5RM)
Plank with twist - 20  ( https://www.youtube.com/watch?v=Eu3vXIL8BkQ)
1 min rest

10 min cool down

Back Squat

Dumbell Push Press