Hope everyone had a great weekend, I heard Saturday session went well.
As always got a lot of great advice from the coaching conference, some great technique drills that will help for one skate and double pole that we will tryout and see how they fit.
**Parking on Sunday - make sure you are signed up**
Training this week
Wednesday - 5pm Hardwood - Team Training - Strength (movement, plyo, body wt & core)
Thursday - 6 PM Roller ski Time trial Downsview - Skate and surprise format
Saturday - 9 AM Team Training - Long distance Roller ski - MSL loop
Sunday - Parking
Training Plan this week
Strength
Watch the reference video so that yoiu know what the exercises are
reference video - https://www.youtube.com/watch?v=FlwDAZ7SSwY
Warm-up
Light Jog - 10 min
Skipping - 2 min
Walking Knee pull - 5 per leg
Walking High kicks - 5 per leg
Hip mobility - 10
Squat to stand - 10
arm circles (small to big forwards and back)
Lunges with rotation - 5 per leg
jumping jacks - 10
good form push ups - 5
explosive incline pull-ups - 5
deep knee bend squats - 5
Workout - 2 sets 10 reps
Pull-ups (or incline)
Push-up
Jumping squats
Pike shoulder push-up
Hanging leg raises
Bulgarian Split squat
2 min rest
Wall assisted hand-stand push-up
One leg squat
plyo push-ups
Hanging leg raises
Plank - knee to opposite elbow
2 min rest
straight bar dips
Side-to-side push-up
Hanging leg raises
reverse Hyper extension
