Oct 19 - 25

Hi All

Great mental training and interval session on Saturday, as I was saying it is a game changer.  Great lesson from the Navy seals on how to get better mentally every intensity workout.

The Navy seals Big 4

1. Set goals
2. Visualization
3. Self talk
4. Control your reactions 

Training This week

Barrie Training

Tuesday - 5 - 7:00pm 61 King St. Intensity and strength please bring roller ski, running shoes and clothes for inside and outside

Thursday - 5-7pm Hardwood - Distance and speed please bring roller skis both skate and classic

Saturday - 1-4pm Hardwood - Threshold Training please bring roller skis, running shoes and hill running poles

Sunday - 9am -12pm Hardwood - Roller ski / bounding technique please bring roller skis, running shoes and hill running poles

Toronto Training

Tuesday - 5:30 - 7:30pm Riverdale  Intensity and strength please bring running shoes and clothes for outside

Program Description

I have made the program a bit easier to read, it now has columns by category

Categories

Midget - girls grade 7&8, boys 8&9

Juvenile - girls grade 9 & 10, boys grade 10

Junior - both girls and boys grade 11 & 12

Workout descriptions

Green workouts -  not a high priority, if you miss or change this workout that is OK

Blue workouts - are important workouts and will help to build the base 

Red workouts - are very important workouts and will make you a faster skier

Purple workout - Most important - you should build your week around this workout

Strength

10 min Jog

5 min skip rope

3 sets all exercises 10-15 reps (except side plank)

goblet squat -  http://www.muscleandfitness.com/workouts/leg-exercises/videos/goblet-squat

squat jump - https://www.youtube.com/watch?v=CVaEhXotL7M

incline pull-up

Side plank - 1 min per side

single leg jumps - https://www.youtube.com/watch?v=rSUKWb3U050

scissor jumps - https://www.youtube.com/watch?v=5VlnYBz64Pg

Push-ups

Medicine ball slams

Side lunges https://www.youtube.com/watch?v=FUX6Pz8vV0s

Side jumps 

Dive push-ups https://www.youtube.com/watch?v=neiHSQrS0YI

Mountain Climbers https://www.youtube.com/watch?v=nmwgirgXLYM

Training Program

Week 27
	Midget	Juvenile	Junior
	4-6 hours per week	6-8 hours	8-10 hours
Monday	off	off	off
	off	off	off
Tuesday			General strength
	Aerobic Threshold 15 min warm-up 2X8 min on with full recovery in between 15 min cool down	Specific speed15 min warm-up12 X 15sec on / 90 sec off min on with full recovery in between15 min cool down	Max VO2 intervals 15 min warm-up 6 x 4min on with full recovery in between 15 min cool down
Wednesday
	General strength	General strength	90 min Ski
Thursday	Max VO2 intervals 15 min warm-up 6 X 2 min on with full recovery in between 15 min cool down	Max VO2 intervals 15 min warm-up 5 X 4 min on with full recovery in between 15 min cool down	General strength
			Specific speed15 min warm-up12 X 15sec on / 90 sec off min on with full recovery in between15 min cool down
Friday	off	Specific Strength 20 min warm-up 6 X 2min double pole with full recovery in between 20 cool down	Specific Strength 20 min warm-up 6 X 2min double pole with full recovery in between 20 cool down
	off
Saturday	Specific Strength 20 min warm-up 6 X 2min double pole with full recovery in between 20 cool down	Threshold intervals 20 min warm-up 2 X 7min on with full recovery in between 20 cool down	Threshold intervals 20 min warm-up 2 X 10min on with full recovery in between 20 cool down
Sunday	1.5 hr distance workout	2hr distance workout	2.5 hr distance workout