1. Winter Training Workouts for 05 Jan – 11 Jan

2. Strength Workouts for the Week of 05 Jan 2014 Workout 1Lower Body WorkoutBodyweight Workout 3 sets per exercise and 8- 10 reps per set. 1.5-2min rest between sets. 1) Inverted row 2) Shoulder press 3) Bench row 4) Hammer curl to press 5) Tricep extension 6) Chest fly with dumbbells 7) 3 sets of 30 x 4-count mountain climbers with 30 seconds rest in between sets 3 sets per exercise and 8- 10 reps per set. 1.5-2min rest between sets. 1) Squat 2) Swing with kettlebell, dumbbell or a plate w/ grip 3) Bulgarian split squat 4) Goblet squat w/ twist (perform reps on one side, then the other for one set; see pictures on next slide) 5) Single-arm dumbbell snatch 6) Thrusters For 30 minutes, do 40 sec on, 20 sec rest of each exercise. Repeat cycle until done. - Inchworm (usually part of a dynamic warm-up; see https://www.youtube.com/watch?v=TPv AZNmzc2w ) https://www.youtube.com/watch?v=TPv AZNmzc2w - 30 x 4-count bicycles - Burpees w/o pushup (try one arm burpees to mix it up) -Plank -Pushups (vary grips to mix it up; do on knees if needed) -30 x 4-count mountain climbers -Lunges -Plank -Climb stairs, jump rope, or sprint in place, etc -Bird dogs Before each workout: Do an 8-10min cardio/calisthenics warm-up. After each workout: Cool-down and stretch for 10 minutes. Hold each stretch for 20-30 seconds. Short on time? Do as 25 or 20min of 40sec on, 20 sec rest.

3. Notes for strength training with weights 3 sets per exercise and 5-8 reps per set. Select weight so that fatigue/shaking near end of second set. Rest for 1.5-2 minutes between sets. Maintain ratio of 2:1 for recovery motion : primary movement to maximize workload. Use proper form. See PowerPoint files. If you have questions, ask a coach. If you have not done an exercise before, learn the proper movement before adding weight. You can always add more weight the next set. Safety first. INVERTED ROW: GOBLET SQUAT WITH TWIST:

4. Ergs/Cardio for the Week of 05 Jan 2014 Workout 1Workout 2Workout 3Workout 4 4 min progressive warm-up. 40 minute steady state. Effort level: Able to say a 3-5 words at a time or ~15 sec above your 4K split. 4min progressive cool down. 4 min progressive warm-up. 30 min: 6min / 20spm / 60% 6min / 22spm / 70% 6min / 24spm / 80% 6min / 28spm / 100% 8min / 24spm / 70% 4 min progressive cool down. 4 min progressive warm-up. 30 minute steady state. Effort level: Able to say a 3-5 words at a time or ~15 sec above your 4K split. 4min progressive cool down. 4 min progressive warm-up. 5 x 1000m at 90% effort 24-26spm with 2 min recovery 60-70% effort 26-28spm 6 min progressive cool down. If you have limited access to an erg replicate on or more of these as best you can by jogging, cycling, swimming or XC skiing, etc. Short on time? Do 25 or 20 minutes instead. Short on time? Do 3 or 4x1000 instead. Short on time? Do 30 minutes instead. Do 5min intervals (4min if needed) instead.

5. Notes for erg/cardio workouts Progressive warm-up= – Over the prescribed amount of time, build from ¼ pressure to full pressure in roughly equal increments Example: 6 minute progressive warm-up – 0-1.5min at 1/4 pressure – 1.5-3min at 1/2 pressure – 3-4.5min at 3/4 pressure – 4.5-6min at full pressure Progressive cool-down= – Over the prescribed time, work down from full pressure to ¼ pressure in roughly equal increments Inverse of the example warm-up above

6. Winter Training Cycle End of November through mid-January – Strength building – Base development Mid-January through February – Convert max strength to explosive power March and April – Rhythm and explosiveness – High intensity intervals – Anaerobic threshold work