1. 2011 - Halifax, NS 1

2. 2015 - Prince George, BC - 22 months away Think about it for a moment : Why do you want to go to the next Canada Winter Games ? SSNB can take 9 Female Skaters & 9 Male Skaters Will you be one of them ? 2

3. 2015 - Prince George, BC Your answer from the previous slide COULD have a lot to do in determining if you will make it. 3

4. 2015 - Prince George, BC The Canada Games Process is a Learning process 1. about yourself And 2. about what you are willingness to Commit to make TEAM NB. 4

5. 1 st Reality TRAINING : IF You think your going to do the same old training that you have done in the past and make the TEAM. - Your Wrong! Think about it ! How can you expect to make BIG improvements If your going to do the same training at the same intensities. 5

6. 2 nd Reality The NEED to Learn the value of GOAL SETTING And learning to build a process that makes it work for you. - You will need goal setting in almost every training you will do ( once you get a decent base). -You will Learn the value of setting goals in every day practice. -You will learn the difference between Outcome Goals and Process Goals and which is more important for You to focus on now. 6

7. 3 rd Reality Development of TIME MANAGEMENT SKILLS : You all have busy lives – and LEARNING how to prioritize your daily life schedule to allow the proper TIME & QUALITY For your - Training sessions - Proper Rest & Recovery - Proper Nutrition Along with ALL the other things going on in your life. 7

8. 4 th Reality You Cannot do everything ! If your going to give the Canada Winter Games the proper respect an event of that magnitude deserves. Something has to give. You have choices to make ! 8

9. Looking at a few Training Program items 9 TIME FRAMEIntensityrestREST 10 + minutes 4.5 10 + minutes (70) 5.0 AC 10 + minutes 5.5 10 + minutes 6.0 AP 2 min to10 min 7.0 r = w 8 min 2 min to10 min 8.0 r = w 8 min LC 45" to 2 min 8.5 r = 6 X W 15 min LP 20" to 45 " 9.0 r = 5 X W 12 min AALC 10" to 20" 9.5 r = 4 X W10 min AALP 1" to 10 " 10.0 r = 3 X W 8 min Intensities will go from 4.5 to 10 & Recovery rests vary dependant on the time frame

10. My Summer /Fall Training Priorities for T2T 10 TIME FRAMEIntensityrestREST SUMMERFALLWinter 10 + minutes 4.5 + Strength Maintenance 10 + minutes (70) 5.0 + Strength Maintenance AC 10 + minutes 5.5 + Strength Maintenance 10 + minutes 6.0 + Strength Maintenance AP 2 min to10 min 7.0 r = w 8 min + Strength RUN/ ICE 2 min to10 min 8.0 r = w 8 min + Strength RUN/ICE LC 45" to 2 min 8.5 r = 6 X W 15 min ICE LP 20" to 45 " 9.0 r = 5 X W 12 min ICE AALC 10" to 20" 9.5 r = 4 X W10 min speedSpeedRUN/ ICE AALP 1" to 10 " 10.0 r = 3 X W 8 min Speed RUN/ ICE

11. Looking at a few Program items Biking Example Does every one know what a 5 would feel like ? Biking is a good chance to do controlled deeper breathing. 11 Bike( AC) cadence -average 100 RPM1x1x 70 min 5 toss in 5 X 1 minute sprints (120 - 130 RPM) TIME FRAMEIntensityrestREST 10 + minutes 4.5 ACminutes (70)5.0 10 + minutes5.5 10 + minutes6.0 AP 2 min to10 min 7.0r = w 8 min 2 min to10 min 8.0r = w 8 min LC 45" to 2 min 8.5r = 6 X W 15 min LP 20" to 45 " 9.0r = 5 X W 12 min AALC 10" to 20"9.5r = 4 X W10 min AALP 1" to 10 " 10.0r = 3 X W 8 min

12. Points to pay attention to Biking When every one biked for 70 min - DID everyone go the same distance? Same Speed ? What other Variables might cause this 12 Bike( AC) cadence -average 100 RPM 1x1x 70 min 5 toss in 5 X 1 minute sprints (120 - 130 RPM)

13. Program Running Control your breathing What pace does a 7 feel like ? How can you tell ? 13 warm-up walk Easy Run ( AP)1x6x4min4 7 Again – DID everyone go the same speed in the 4 min runs ? Same Distance???? DID some maybe RUN harder just to keep up to a group ??

14. Program Running Example What pace should an 8 feel like ? How will you know ? 14 warm-up Run ( AP)1x6x2min2 8

15. Program 15

16. Program Running Example What should a 9 feel like ? How will you know warm-up r R Run ( LP )2x3x30sec2.5 min12 9.0 16

17. Program Running Example What should an 8.5 feel like ? What is the difference between an Intensity of 8 and 8.5 ? warm-up r R Run ( LC )2x3x60sec6 15 8.5 17

18. Program Running Example Maximal Speed Thinking about practicing reaction times warm-up r R AALP ( Speed ) 1x5x3sec30 sec 10 18

19. Training Basics - Running / Biking / imitations

20. An Example of “Training” ? 20 Example2 min Programs TIME OR DISTANCE target distance Apr-092 X 4 X 2 min8 telephone poleslast 2 only 7 telephone poles Apr-132 X 4 X 2 min8 telephone poleslast 2 only 7 telephone poles Apr-172 X 4 X 2 min8 telephone poleslast 1 only 7 telephone poles Apr-222 X 4 X 2 min8 telephone poleslast 1 only 7 telephone poles Apr-272 X 4 X 2 min8 telephone poleslast 1 only 7 telephone poles May-012 X 4 X 2 min8 telephone polesDid All May-062 X 4 X 2 min8 telephone polesDid All May-112 X 4 X 2 min8 telephone polesDid All May-152 X 4 X 2 min8 telephone polesDid All May-202 X 4 X 2 min8.5 telephone poleslast 2 only 8 telephone poles May-252 X 4 X 2 min8.5 telephone poleslast 2 only 8 telephone poles May-292 X 4 X 2 min8.5 telephone poleslast 2 only 8 telephone poles Jun-032 X 4 X 2 min8.5 telephone poleslast 2 only 8 telephone poles Jun-082 X 4 X 2 min8.5 telephone poleslast 1 only 8 telephone poles Jun-122 X 4 X 2 min8.5 telephone poleslast 1 only 8 telephone poles Jun-172 X 4 X 2 min8.5 telephone poleslast 1 only 8 telephone poles Jun-222 X 4 X 2 min8.5 telephone polesDid ALL Jun-262 X 4 X 2 min8.5 telephone polesDid ALL Jul-032 X 4 X 2 min9.0 telephone poleslast 3 only 8 telephone poles Jul-082 X 4 X 2 min9.0 telephone poleslast 3 only 8 telephone poles Jul-132 X 4 X 2 min9.0 telephone poleslast 3 only 8.5 telephone poles AP

21. Training 21 AP AC Spring 2013 Fall 2014 IT is pretty simple ! MOST Skaters NEED to grow their bodies ability to process more oxygen in the Aerobic Power system- --as well as get physically stronger. This takes CONSISTENT DEDICATION as well as TIME.

22. T2T Training Basics - Strength 22 You do not begin strength training with weights - You will work up to that stage eventually you begin with the basics and get good at them, [Movements – Flexibility – strength ] getting stronger through your ranges of motion and developing joint stability ----- BEFORE you attempt weights.

23. T2T Training Basics - Leg Strength 23 1 st Set - 1 X 50 free standing single leg squats (Blocks of 10)- Technical position – Knee to ankle. IF you cannot do a free standing SLQ – Do them with your recovery leg supported on something about your knee height. ( Or a progression there of) 2 nd set - Kords (40) - 4 X 10 each way r 3’ ( Focus on Technique) Cadence - 2 down - 0 - 2 up - 0, staying in a tucked position ( You need to feel your abs are engaged. (do 10 turn and do 10 with other leg and repeat until done) -Lean angle - at least 45 degrees from perpendicular - Make sure support knee stays under middle of chest when compressed. DO Not grab belt with hand - hold just enough to avoid rotation. Try to drop your shoulder closest to belt support, so your shoulders remain parallel with the ground. Recovery leg DOES NOT touch the ground. During lowest point of compression the recovery leg knee touches the ANKLE of the support leg, weight should be mid foot. Need knee well over toes. ( An angled foot brace gives a better feel of the push to better mimic when you skate). 3 rd Set - Position Weight shift - 1 X 4 Min ( 8 sec switches) r 3’ NO ROTATION ( use a mirror –if possible ) - Make sure hip is being pushed across ( All the upper body mass moves in unison) -away from the pushing leg - engage your abs & glutes when you press away. Hips actually go lower while pushing across. Lift extension leg after push is complete - for a 2 count, to make sure your hip is in a proper position. If you cannot easily do this - why would you need to do WEIGHTS?

24. Training Basics - Strength 24 Also GO through remainder of T2T Program 2 times SSNB Plank - 1.5 min Reverse Sumo - 1 min Hip Flexor stretch - 2 X 30 Sec ( Both legs) Straight leg Bobs - 1 X 45 sec Side Kicks - 1 X 45 sec IT Band stretch - 2 X 30 sec each side If you cannot easily do this - why would you need to try to do WEIGHTS? Just for the fun of it … YOU will be running through this program in the next session

25. Training Basics : Mental Skills Mental skills discussion is for another Camp But quickly -----the BASICS you have to learn about are -CommitmentSelf-awarenessFocus Managing Anxiety Managing Anxiety levels Visualize Learn how to Visualize goal setting Expand your goal setting Emotional Control Develop a better understanding of your Emotional Control attention control Learn to be the boss of your attention control 25

26. Training Basics : Nutrition Nutrition discussion is also for another Camp But understanding the concept that if you burn fuel you need to replace it ….. And when are the proper times to consume fuel. Different body types need different replacement levels of fuel. as well --- the fluid volumes you consume ties into your perspiration levels from training. 26

27. Training Basics : Recovery & Rest IF Your going to train properly You have to learn to give your body the proper recovery breaks based on the systems worked. You have to give your body the proper rest each day. More about those important issues in other camps 27

28. SSNB Canada Games Programs Are on The SSNB Web site http://ssnb.homestead.com/home.html In the Skaters resource section Go to Training Programs Page Scroll down to the Train To Train (T2T) box Different programs every month NOTE –starting in JUNE their will be a specific T2T program for those considering Men’s Long track It will be basically the same routines, but with a fair bit more volume. The vast majority of Canada Games skaters are to do the T2T program. 28

29. Canada Games Schedule Commitment 29

30. Canada Games Schedule 30

31. 2015 Canada Winter Games 31 It’s very simple Those who do the work in all the programs facets of sport development Will be those heading to Prince George.

32. For the 2015 Canada Winter Games 32 Keep the winning tradition !