1. Winter Training Workouts for 24 – 30 November

2. Strength Workouts for the Week of 24 Nov 2014 Upper Body WorkoutLower Body WorkoutBodyweight Workout 1) Bench press (wide grip) 2) Bent over row (keep your back in a strong position; not rounded) 3) Bicep curl 4) Bench row (perform number of reps on one side, then the other for a full set) 5) Shoulder press (standing; perform with bar or dumbbells) 6) Good morning 1) Lunge (complete reps for one leg, then the other for one full set) 2) Squat 3) Deadlift 4) Step up 5) High pull 6) Calf raise (hold dumbbells; toes on weight plate, etc) Complete the following circuit 3 times: 1)40 squats 2)20 pushups 3)30 4-count bicycles 4)30 burpees w/o pushup 5)20 4-count mountain climbers 6)25 lunges on each leg (do one side, then the other) 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 seconds.

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. 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.

4. Ergs/Cardio for the Week of 24 November 2014 Workout 1Workout 2Workout 3Workout 4 5 min progressive warm-up. 40 minute steady state. Effort level: Able to say a 3-5 words at a time or ~10 sec above your 4K split. 5 min progressive cool down. 5 min progressive warm-up. 4 x 4 min at 80- 90% 20-23spm with 3 min recovery 60-70% effort 26-28spm 5 min progressive cool down. 5 min progressive warm-up. 8 x 500m at 95% 27-30spm with 2 min recovery 60-70% effort 24-26spm 5 min progressive cool down. 5 min progressive warm-up. 30 minutes. Effort level: Able to say a 3-5 words at a time or ~10 sec above your 4K split. Start 20spm, increase rating 2spm every 5 min building to 5 min at 28spm. 8 min progressive cool down. If you have limited access to an erg or want to mix things up, jog, bike or swimming, etc.

5. Notes 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