1. Winter Training Workouts for 08 – 14 December

2. Strength Workouts for the Week of 08 Dec 2014 Upper Body WorkoutLower Body WorkoutBodyweight Workout 3 sets per exercise and 5-8 reps per set. 1.5-2min rest between sets. 1) Bent over row (keep your back in a strong position; not rounded) 2) Inverted row (see explanation on next page; substitute good morning if you do not have equipment for inverted row) 3) Hammer curl to press 4) Bench row 5) Rear lateral raise 6) Front raise 3 sets per exercise and 5-8 reps per set. 1.5-2min rest between sets. 1) Lunge (complete reps for one leg, then the other for one full set) 2) Bulgarian split squat 3) Barbell box lunge 4) Deadlift (do thrusters instead if you do not know how to perform deadlift) 5) High pull 6) Calf raise (experiment with different toe angles: straight ahead, slightly outward, slightly inward) Complete the following in sequence: 1)80 squats 2)20 4-count mountain climbers 3)70 squats 4)1 minute of pushups 5)60 squats 6)10 lunges on each leg 7)50 squats 8)20 4-count mountain climbers 9)40 squats 10)1 minute of pushups 11)30 squats 12)10 lunges on each leg 13)20 squats 14)20 4-count mountain climbers 15)10 squats 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. 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:

4. Ergs/Cardio for the Week of 08 December 2014 Workout 1Workout 2Workout 3Workout 4 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. 6min progressive cool down. 4 min progressive warm-up. 15 minutes: 6min at 26spm & 75% 1min at 28-30spm & 100% 4min at 26spm & 75% 1min at 28-30spm & 100% 2min at 26spm & 75% 1min at 28-30spm & 100% 8 min progressive cool down. 6 min progressive warm-up. 8 x 30sec at 100% 28-32spm with 30sec recovery 60-70% effort 24-26spm Keep split as low as possible for 30sec at 100% each time. Feel the burn and work through it. 8 min progressive cool down. 4 min progressive warm-up. 24 minutes: 4min at 20spm and 70% 4min at 24spm and 80% 4min at 26spm and 90% 4min at 28spm and 90% 4min at 26spm and 80% 4min at 24spm and 70% 6 min progressive cool down. If you have limited access to an erg or want to mix things up, jog, bike or swimming, etc. [If you have time for 4 workouts] [ If you can only do 3 erg workouts this week, do these 3. ]

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