July 11 - 17

Hi All

Another great week, 2 quality sessions that will bring you one step closer to great technique

This week we are supposed to have some crazy heat so please remember to:

• Stay Hydrated
• Wear sunscreen when training
• Train in the morning and night

Please also wear bright shirts when roller skiing

Have a great week, see you on Wednesday

Training this week

Wednesday 5 - 7pm - Hardwood - roller ski with team

Saturday 9am - Hardwood - natural intervals with team

I will be away with my family this weekend, Tristan and the coaches will be doing the natural interval session

Sprint Workout

10 min warm up

6 X 10 sec running hill sprints with 2 min rest in between

5 min rest

6 X 10 sec running hill sprints with 2 min rest in between

10 min cool down

Strength workout

We are going to try something old school, we are going to do an old fashion Strength Run

Run 10 min warm-up

Then 30 min of 

• run 1 min 
• Strength exercise

then 10 min warm-down

Here are the strength exercises - we are going to do 2 sets and  between 8 to 15 reps depending on the exercise

1. Push-ups
2. Incline pull-ups
3. 10 sec sprint
4. Left leg 1 leg squat
5. right leg 1 leg squat
6. handstand push-up against tree or dive push-up
7. Pull-ups
8. 10 sec sprint
9. Tricep push-ups
10. Leg lifts
11. step-ups
12. Lateral skate bounding
13. 10 sec sprint
14. Burpees
15. Mountain climber

Training Program

Strength

2 sets
10-15 reps Lateral Lunge per leg - https://www.youtube.com/watch?v=J1JwEN32nCQ
10 per arm Walk over push-ups https://www.youtube.com/watch?v=lambRIxWpZQ
10-15 reps Front squat with Dumbells https://www.youtube.com/watch?v=qs3aJP04UM0
10 - 15 reps Pike on Physio ball https://www.youtube.com/watch?v=4YOKVI9aSjE
8-10 reps Pull-ups or Incline pull-ups