1. Winter Training Workouts for 01 – 07 December

2. 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

3. Strength Workouts for the Week of 01 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) Tricep extension 3) Bicep curl 4) Push press 5) Hammer curl to press 6) Shoulder press (standing; perform with bar or dumbbells) 3 sets per exercise and 5-8 reps per set. 1.5-2min rest between sets. 1) Squat 2) Lunge (complete reps for one leg, then the other for one full set) 3) Quarter squat 4) Step up 5) Offset dumbbell lunge 6) Thrusters Complete the following circuit 5 times: 1)30 squats 2)2 minute wall sit 3)15 burpees w/ pushup 4)20 4-count mountain climbers 5)15 lunges each leg (do one leg, then the other) 6) 1 minute cardio (sprint, stairs, or jump rope, etc) If you need an increased challenge, hold a small weight plate or dumbbell for 1-5. 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.

4. 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.

5. Ergs/Cardio for the Week of 01 December 2014 Workout 1Workout 2Workout 3Workout 4 5 min progressive warm-up. 45 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. 3 x 1500m at 80-90% 20-23spm with 2 min recovery 60-70% effort 26-28spm 5 min progressive cool down. 5 min progressive warm-up. 8 x 250m at 100% 28-32spm with 2 min recovery 60-70% effort 24-26spm 6 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. Change rating every 6 minutes: 22, 24, 26, 24, 22spm. 5 min progressive cool down. If you have limited access to an erg or want to mix things up, jog, bike or swimming, etc.

6. 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