To wrap it up we had a great testing weekend which was very encouraging.
I would like to thank the awesome mentor coaches that helped with the coaching this summer, I have see some major improvement in so many of you.
As we move into the fall we are looking forward to gearing up for the ski season, this will involve roller skiing, strength and hill bounding as our main preparation.
Don't forget to mark your calendars for the fall camp Oct 2-4, it promises to be another fun and exciting camp with the Juniors and Seniors mashing it up for the weekend.
National Program athletes I would like to get together soon but this week we have 3 athletes away and it is a good time for me to book a week off to spend time with my family before school starts, Lets plan on getting together on Sept 12 at 9am for a training and information session.
As for the training plan for this week, please take the day off tomorrow and check back tomorrow I will have it ready to go for the rest of the week. If you can update your training logs in the mean time that would be great
Training this week
Active Warm-up
Please do the the following active warm-up before each Strength workouthttps://www.youtube.com/watch?v=FSaTZBxHfvI
General Strength
This is a really good general strength workout and kinda funny too
20/20 challenge
https://www.youtube.com/watch?v=qzx-d1Z2bLY
Weekend Pix
Training Zones Information
Optimal performance is reached by subjecting the body to specific types of stress in order to elicit specific types of adaptations. Using heart-rate as we have done here, is the most precise way to determine training zones.
Z1R
Intensity: Level 1. Easy 30-50 bpm below Z3.
Duration: 30 mins. - 1.5 hours.
Objective: This zone is used for warm-up and cool-down periods. Training at this intensity will promote recovery following glycogen-depleting workouts or high intensity intervals and maintain cardiovascular and muscular adaptations. The primary goal of recovery is to deliver O2 and CHO (carbohydrates) back to the muscles.
Optimal performance is reached by subjecting the body to specific types of stress in order to elicit specific types of adaptations. Using heart-rate as we have done here, is the most precise way to determine training zones.
Z1R
Intensity: Level 1. Easy 30-50 bpm below Z3.
Duration: 30 mins. - 1.5 hours.
Objective: This zone is used for warm-up and cool-down periods. Training at this intensity will promote recovery following glycogen-depleting workouts or high intensity intervals and maintain cardiovascular and muscular adaptations. The primary goal of recovery is to deliver O2 and CHO (carbohydrates) back to the muscles.
Z1
Intensity: Level 2. Moderate, 25-50 bpm below Z3.
Duration: 30 mins. - 3 hours.
Objective: A moderate intensity is the optimum zone for improving endurance adaptations. An easy intensity delivers the same benefits, but more slowly. Unlike many athletes in bipedal and less-weight bearing sports, most skiers do most of their endurance training at the easier of these two intensities (around 35 bpm below LT). Training in both of the endurance zones improves the ability to deliver more oxygen to the muscle cell and process more energy from aerobic sources. Specific training adaptations include an increase in the size and number of mitochondria, an increase in myoglobin, increased capillarization, and an increased number of aerobic enzymes. Skiers tend to lower the intensity the longer the session. Over two hours = level 1. Under an hour = level 2.
Intensity: Level 2. Moderate, 25-50 bpm below Z3.
Duration: 30 mins. - 3 hours.
Objective: A moderate intensity is the optimum zone for improving endurance adaptations. An easy intensity delivers the same benefits, but more slowly. Unlike many athletes in bipedal and less-weight bearing sports, most skiers do most of their endurance training at the easier of these two intensities (around 35 bpm below LT). Training in both of the endurance zones improves the ability to deliver more oxygen to the muscle cell and process more energy from aerobic sources. Specific training adaptations include an increase in the size and number of mitochondria, an increase in myoglobin, increased capillarization, and an increased number of aerobic enzymes. Skiers tend to lower the intensity the longer the session. Over two hours = level 1. Under an hour = level 2.
Z3
Intensity: Level 3. Moderately high, below LT by 5 bpm, or above LT by 5 bpm.
Duration:
• Tempo: 15 to 60 minute continuous effort at 5 bpm below Z3.
• Interval: 5 to 15 minutes at LT and up to 5 bpm over Z3.
Objective: Training at this intensity will raise LT as a percentage of Vo2 max as well as increase Vo2 max.
Intensity: Level 3. Moderately high, below LT by 5 bpm, or above LT by 5 bpm.
Duration:
• Tempo: 15 to 60 minute continuous effort at 5 bpm below Z3.
• Interval: 5 to 15 minutes at LT and up to 5 bpm over Z3.
Objective: Training at this intensity will raise LT as a percentage of Vo2 max as well as increase Vo2 max.
Z4
.
Duration: 3-5 minute intervals with half-time to equal recovery.
Objective: This is the optimum zone for improving Vo2 max. Training adaptations include an increase in stroke volume, an increase in maximal aerobic capacity and improved lactate buffering capacity - go fast, hurt less = go faster.
.
Duration: 3-5 minute intervals with half-time to equal recovery.
Objective: This is the optimum zone for improving Vo2 max. Training adaptations include an increase in stroke volume, an increase in maximal aerobic capacity and improved lactate buffering capacity - go fast, hurt less = go faster.
Speed
Intensity: Depends on amount of rest taken between and number of repetitions.
Duration: Short. 10-20 seconds generally with full recovery.
Objective: Develops technique and use of dynamic, powerful motions.
Intensity: Depends on amount of rest taken between and number of repetitions.
Duration: Short. 10-20 seconds generally with full recovery.
No comments:
Post a Comment