April 20-26

Hi all

So it all begins!

We are going to start our structured training now, this week will be fairly easy to start things off.

I have changed the strength workout so please check that out too

The coaches all met yesterday to plan and make groups, you will be receiving a post card in the mail soon from your group leader who will be working with you this summer to help with your technique, questions you may have and motivating you to come out.

The Coaches this summer are:

Ron Howden - Head of chaos and an all around good guy!!

Kieran Jones - Tech geek who is all about the speed





















Madi Fraser - Long and lean and full of great suggestions to help you ski fast




















Bella Howden - Fun, fast and always ready to help





















Ryan Jackson - Fast.....nuff said!

Jordan Cascagnette will be at the camps this summer helping with technique and training




















We also have some surprise visitors through the summer that is just way too top secret to show

Exciting news alert!!

For those of you who live South of Highway #9 we have some exciting news, Kieran and Bella are going to make Wednesday sessions at Downsview and other Toronto locations a regular thing.  We are working on an exact schedule but make sure you block Wednesday at 7 off on your calendar so that you can train with these amazing athletes / coaches.

Training this week

			Zoe
			Bella
		James	Claudia	Alec
		Molly	Katja	Jason
		Madeleine	Dylan	Sebastien
		Julia	Kristen	Declan
Week 1		Robbie	Connor	Mattias
		Leyla	Natalya	Kyle
		Brenna	Kathryn	Finn
Monday	AM	off	off	off
	PM
Tuesday	AM	off	off	off
	PM	20 Z1 cardio 20 strength	30 Z1 cardio 30 strength	30 Z1 cardio 30 strength
Wednesday	AM	off	off	off
	PM	30 min Cardio	60min cardio	60min cardio
Thursday	AM	off	off	off
	PM	20 Z1 cardio 20 strength	30 Z1 cardio 30 strength	30 Z1 cardio 30 strength
Friday	AM	off	off	off
	PM	off	60min cardio	90min cardio
Saturday	AM	20 Z1 cardio 20 strength	60 Z1 cardio 30 strength	60 Z1 cardio 30 strength
	PM
Sunday	AM	90 min Cardio	120min cardio	120min cardio
		4	7	8

Strength

**Please use body weight or very small dumbbells so that we can build core muscles and stabilizers before we move on to do any lifting**

Dynamic Warm - up 2-3 sets
Then whole body strength 4-5 sets  all three exercises in a row then 1 min rest
Then abs 2 sets all three exercises in a row then 1 min rest
10 min cool down



Dynamic Warm-up 2-3 sets

Squats - body weight  - 6-8 reps
Push -ups  - 6-8 reps
Lunge with reach and twist   - 6-8 reps    https://www.youtube.com/watch?v=8pl-3rbRMmY
Horizontal pull-ups   6-8 reps


Whole body 4-5 sets 

Dumbell push Up Rows  - 8 reps 10-20lb weight https://www.youtube.com/watch?v=vShvVGKc31o
Dumbell power cleans  - 8 reps 10-20lb weight https://www.youtube.com/watch?v=gnk_14oV6QI
Dumbell front squats  - 8 reps 10-20lb weight https://www.youtube.com/watch?v=qs3aJP04UM0
Backward Lunges with Alternating Dumbell press-up - 8 per arm 10-20lb weight https://www.youtube.com/watch?v=ZgnzFLfHvfg
1 min rest

Abs 2 sets of

Side Plank to reach and twist   10 per side  -  (https://www.youtube.com/watch?v=gANCvNdKOlM )
Medicine ball chops - 20       ( https://www.youtube.com/watch?v=GYnM7vSt5RM)
Plank with twist - 20  ( https://www.youtube.com/watch?v=Eu3vXIL8BkQ)
1 min rest

10 min cool down



Have a great week, group training starts on May 6th.

Ron