1. Winter Training Workouts for 26 Jan – 1 Feb

2. Strength Workouts for the Week of 26 Jan 2014 Workout 1Lower Body WorkoutBodyweight Workout Have two pairs of dumbbells available: a lower pair and a heavier pair -Do each exercise for 1minute. -No rest between exercises. -2 min rest after 7th exercise. 1) Inverted row 2) Dumbbell row from plank position 3) Mountain climbers 4) Up-down w/ dumbbell drag* 5) Plank front raise* 6) T-pushup with dumbbell* 7) Side plank (30sec each side) Repeat for a total of 3 times (27min incl rest). * See next slide for pictures - 12-15 sets of each exercise (unless otherwise specified) - 1 min rest between sets - Complete 3 sets before moving to next exercise 1) Squat 2) Wide-stance squat 3) Offset dumbbell lunge 4) Goblet squat w/ twist (perform reps on one side, then the other for one set; see pictures on next slide) 5) Step ups with dumbbell 6) Bulgarian split squat 7) 1 x 60-second farmers walk (keep shoulders back) Complete as much as you can in 25 minutes 1) 5 reps of the inchworm (usually part of a dynamic warm-up; see https://www.youtube.com/watch?v=TPv AZNmzc2w ) https://www.youtube.com/watch?v=TPv AZNmzc2w 2) 20 regular grip pushups 3) 20 x 4-count mountain climbers 4) 20 burpees w/o pushup 8) 30 second bear crawl 5) 20 x 4-count flutter kicks 6) 20 narrow grip pushups (hands a few inches closer together than regular pushup) 7) 30 lunges on each leg 8) 40 x 4-count bird dogs 9) 30 x 4-count mountain climbers Before each workout: Do an 5-8min cardio/calisthenics warm-up. After each workout: Cool-down and stretch for 8-10 minutes. Hold each stretch for 20-30 seconds. Short on time? Do as much as you can.

3. Plank Variations Up-down w/ dumbbell drag: T-pushup with dumbbell: Plank front raise: Plank straight arm kickback:

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. INVERTED ROW: GOBLET SQUAT WITH TWIST:

5. Ergs/Cardio for the Week of 26 Jan 2014 Workout 1Workout 2Workout 3Workout 4 4 min progressive warm-up. 50 minute steady state. Effort level: Able to say a 3-5 words at a time or ~15 sec above your 4K split. 4min progressive cool down. 4 min progressive warm-up. 6 x 1min / 28-32spm / 100% (maintain good technique, including drive/recovery ratio) with 4 min / 24-28spm at 70- 80% effort 4 min progressive cool down. 4 min progressive warm-up. 30 min: 3min / 22spm / 70% 3min / 25spm / 80% 3min / 28spm / 90% 3min / 22spm / 70% 3min / 28spm / 90% 3min / 22spm / 70% 3min / 28spm / 100% 3min / 22spm / 70% 3min / 28spm / 90% 3min / 22spm / 70% 4 min progressive cool down. 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. 4min progressive cool down. If you have limited access to an erg replicate on or more of these as best you can by jogging, cycling, swimming or XC skiing, etc. Short on time? 2min intervals instead. Short on time? Do as much as you can. Short on time? Do 30 minutes instead. Short on time? Do 4 or 5 intervals instead.

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

7. 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