summer is done

Hi All

It was an incredible summer, I feel like we accomplished a lot.

We are still going to do the re-testing but it had to be postponed due to the tough mudder at MSL.

I have built a new blog for the 2016/17 season it will have training information and updates as usual.

the address is http://teamhardwood1617.blogspot.ca/

Thanks for a great summer

Ron

Sept 5 - 11

Hi All

Officially the summer program sessions are finished, we are going to do a testing day on Saturday with the Mount St. Louis hill test in the morning and the Erg test in the afternoon.  For those of you keen to do a strength session with the team we will do a 60 min roller ski then strength

Training this week

Thursday - 5pm Hardwood - Roller ski + Strength

Saturday - 9am meet at Mound St. Louis for the hill run
Saturday - Due to the Tough Mudder at MSL we have to change plan, Please meet at Hardwood at 9am ready to do a roller ski sprint race simulation
Saturday - 12:30 Parents meeting (parents)
Saturday 1pm Erg test ( athletes)

Training Plan

Strength this week

Body weight program - 3 sets
Push-up - 10
Incline pull-up - 10
Lunge and rotation - 10 per side
roll out - 10
Dive push-up 10
Lateral lunge 10 per side
Airplanes - 10 per side

Weights program -  3 sets
Push-up - 15
Pull-ups - 10
Lunge and rotation - 10 per side using medicine ball
Deadlift - 10
Cleans - 10
Skull crushers - 10
Shoulder set with dumbell - 10 (front & side)

Aug 29 to Sept 4

Hi All

Great camp, I had a blast and hope you all did too.  Big thanks to the Elite team for doing the food and coaching.

Thursday is a rest day, please take time and update your training log.

I will post the training tomorrow once I have time to check out your training

Again great work everyone


After looking at peoples training log today I see that there is some fatigue from the camp and trip out west.  I am going to keep the training simple for the rest of the week and we will set a more structured plan for next week

Friday - Easy cardio 90 min bike or something easy
Saturday - 9am hardwood ( team training) - roller ski intensity
Sunday - am easy cardio 60-90min
Sunday - pm easy cardio 60-90min
Monday - am distance 2-3.5hr mixed workout roller ski/ run

If you start to feel extra tired then take a day off, otherwise keep your distance workouts nice and easy

Have fun

Aug 22 to 28

Hi All

Hope everyone that went enjoyed the trip last week,

This week is not super tough so that you are rested for the camp next week.  Keep the slow training nice and slow.

Training this week

Tuesday 6pm - Hardwood - Strength training at Hardwood for those who want to join
Wednesday 5pm - Hardwood Roller ski intensity
Saturday 12pm - Camp - Meet at farmhouse - Strength and Run
Sunday - Camp

Training Plan this week

Strength Plan

2 sets for 20 min
3 sets for 30 min

1 min tuck
20 forward lunges
20 lateral lunges in tuck position
2 min Jane Fonda's per leg
10 Push-up
1 min Plank
10 Push-ups
1 min Plank feet up
10 push-ups
10 mountain climbers
10 incline pull-ups
10 push-ups

2 min rest

Aug 15 - 21

Hi All

Hope you have a great week, you can email me if you have any questions about your program or training.

Bella and Madi will be doing sessions this week while we are away.

Have a graet week,

Training this week

Wednesday  Hardwood 5-6:30pm - Strength, core and a bit more
Saturday Hardwood 9am -  Hill striding with Bella and Madi, poles and running shoes

Training Program

Aug 8 - 14

Hey all

Sounds like the race went well last week,

It is going to be anther hot week so please make sure you:

• Train early in the morning or in the evening
• get good recovery
• get proper hydration

Looking forward to seeing everyone at training



Training this week

Wednesday 5:00pm - Natural intervals roller ski on 6th line - Please dress bright so you can be seen.

Thursday 5:00pm - Optional - Z1 - 2 hour Road bike ride meet at my place

Saturday 9am - Hardwood - Hill striding - Video and intervals



Trip Note

For all of you going on the Exchange please bring your classic and skate poles with you on Saturday. We are going to pack them together and only take one bag to save money on baggage fee.

Sunday 5am - Bus leaves from Hardwood

Training Plan

Strength

I am working on a strength video, for now here is a generic program that you can do at home with no equipment

Bruce Lee Wisdom

“Bruce had me up to three miles a day, really at a good pace. We’d run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-and-a half minutes per mile]. So this morning he said to me “We’re going to go five.” I said, “Bruce, I can’t go five. I’m a helluva lot older than you are, and I can’t do five.” He said, “When we get to three, we’ll shift gears and it’s only two more and you’ll do it.” I said “Okay, hell, I’ll go for it.” So we get to three, we go into the fourth mile and I’m okay for three or four minutes, and then I really begin to give out. I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” –and we’re still running-”if I run any more I’m liable to have a heart attack and die.” He said, “Then die.” It made me so mad that I went the full five miles. Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A person must constantly exceed his level.”