Oct 26 - Nov 1

Hi All

Wow what an incredible weekend, great swap, great workout, great technique session and great weather

Mental Goals for the week

Think about the first step you need to do to accomplish your goals, maybe it is 30 min extra a day, maybe it is starting your training one day at a time, whatever it is break down the goal into small steps and take one at a time.

https://www.youtube.com/watch?v=8cCiqbSJ9fg

Training This week

Barrie Training

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

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

Saturday - 9-12pm Hardwood - Threshold Training please bring roller skis, running shoes and hill running poles

Please wear a costume to training on Saturday

Toronto Training

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

Program Description

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

Week 28
	Midget	Juvenile	Junior
	5-6.5 hours per week	7-9 hours	9-11 hours
Monday	off	off	off
	off	off	off
Tuesday	Threshold intervals 20 min warm-up 1 X 10min 20 cool down	Threshold intervals 20 min warm-up 3 X 7min on with full recovery in between 20 cool down	Threshold intervals 20 min warm-up 3 X 8min on with full recovery in between 20 cool down
Wednesday
	General strength	General strength	90 min Ski
Thursday
	60 min Ski with sprints	60 min Ski with sprints	90 min Ski with sprints
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	Time-trial 20 min warm-up 15min on with full recovery in between 20 cool down	Time-trial 20 min warm-up 25min on with full recovery in between 20 cool down	Time-trial 20 min warm-up 30min on with full recovery in between 20 cool down
	60 min Ski	60 min Ski	90 min Ski
Sunday	1.5 hr distance workout	2hr distance workout	2.5 hr distance workout