Provincial: Sept 21-27

Hi All

Hope you had a great week last week, we have the fall camp up and ready and it is going to be fun so be sure to get registered. For those of you who can make the training sessions mid-week here is what we have planned.

Hardwood training sessions this week

Tuesday - Location Change - 61 King st. Barrie - 5pm bounding workout and upper body workout and ski walking technique
Thursday - 5pm roller ski pyramid intensity
Saturday - Parking day from 6am to 10 am. Training at 10:30 - 1 (Roller skiing bring both skate and classic)

Toronto training sessions this week

Tuesday - Riverdale 6-8pm bounding workout and upper body workout riverdale park
Wednesday - Downsview 7-8:30pm roller ski - pyramid intensity workout

Strength this week

3 sets - upper body & core workout + bounding + sprints

Start with the upperbody & core workout then do the bounding then finish with sprints the details of each workout is below

Upperbody & Core
https://www.youtube.com/watch?v=x2Ct9HlDkEI

Bounding workout

watch the video's before your workout so you are familiar with workout, then do all of the exercises on a hill preferably

Running bound - 10 strides (5 each leg) - https://www.youtube.com/watch?v=zSYq1GrCjlI
Distance bounding - 10 strides (5 each leg)
Single leg bound right - 10 hops
Single leg bound left - 10 hops
alternating leg drill - 10 strides (5 each leg)
Lateral bounding with stick - 5 per leg https://www.youtube.com/watch?v=TWAPkD1smq4
Lateral bound 45 degree angle - 5 per leg
Lateral bound with mini bounce - 5 per leg
Continuous lateral bound - 5 per leg
Lateral bound with bounce - 5 per leg https://www.youtube.com/watch?v=TWAPkD1smq4

Sprint Workout

5 X 10 seconds sprints with 2 min rest

Intensity this week

This intensity is only meant for those who do not have a running race this week, it has to be done in zone 3 and I would prefer on roller skis but you can do bounding or running. Zone 3 should not be too hard

2 min on zone 3 - 2 min off
3 min on zone 3 - 2 min off
4 min on zone 3 - 2 min off
5 min on zone 3 - 2 min off
4 min on zone 3 - 2 min off
3 min on zone 3 - 2 min off
2 min on zone 3 - 2 min off

Training Plan for the week

this is a building week so try to put in 2 strength workouts and one intensity, if you are doing a sport at school that will be a good enough intensity.

Also try to plan a long distance workout on Sunday, I know it is not always possible but it can also be a game of soccer or something where you are active for an extended period of time.

Week in Review

Great week, we had a good turnout on both mid-week workouts at Hardwood and the downsview roller ski race was a blast it was great to see so many of you out and in case you missed the results I posted them and photos on the team website at www.teamhardwood.ca.

Had a blast at the Ski tour to Mt. St. Louis, it was cool to see new roads and checkout new areas, It worked out well that Kieran, Madi and I could each take a group and big shoutout to Shawn for driving in the van.

Here are a few picture from the expedition there is also some video posted at https://goo.gl/photos/4C3c77u4ZqETHjPG6