Nov 23 - 29

Hi All

Great job on Saturday, hope that you enjoyed the workout and understand that you are capable of so much more then you think.  I look forward to seeing how you can push yourself this winter to accomplish great things.  The idea of this program is to help you not only in skiing but also in life build the tools that will help you succeed.

Extra training sessions this week because I will be away from Nov 30 - Dec 8

Barrie Training

Monday - Hardwood 5pm - 7pm  - skate or skate ski - please bring head light
Tuesday - Hardwood 4pm - 6pm  - skate or skate ski - please bring head light
Thursday- Hardwood 4pm - 6pm  - skate or skate ski - please bring head light
Saturday - Hardwood 9am-12 pm - Intensity - Dress for anything, hopefully skiing :-)
Saturday - Hardwood 9am-12 pm - Distance - ski or ski walk depends on the weather

Toronto Training

Tuesday - Riverdale 5pm - 7pm  - ski striding and upper body strength

Upper body Strength

The idea of the upper body strengthening is to make all exercises as specific as possible to skiing, so if you have access to a roller board or elastics then it would be good to build that into the program.

2 or 3 sets

Incline pull-ups - 10 explosive
Pushups -  15 fast
Plank on hands 60 sec
side plank 30 sec per side
dive push-ups - 10 slow
Tricep push-ups - 10 fast
One leg squat - 15 per side

Cardio

Cardio is super important, the more you can do the better, here are some good cardio ideas if you don't have time to run or roller ski

Cardio video - https://www.youtube.com/watch?v=qWy_aOlB45Y
Boxing intensity video - https://www.youtube.com/watch?v=HW7lqDLwG_Y

Training Program