1. Winter Training Workouts for 19 Jan – 25 Jan

2. Strength Workouts for the Week of 19 Jan 2014 Workout 1Lower Body WorkoutBodyweight Workout Use a lower weight than you have been and do: -1 min of each of the following -Rest 15 seconds between exercises (get ready next exercise during this time) 1) Dumbbell row from plank position 2) Hammer curl to press 3) Bench row 4) High pull 5) Tricep extension 6) Front raise 7) Mountain climbers Repeat 3 times. Use a lower weight than you have been and do: -1 min of each of the following -Rest 15 seconds between exercises (get ready next exercise during this time) 1) Kettlebell swing (or use dumbbell or plate w/ grip) 2) Squat 3) Box lunge (front foot onto a 6-inch high block) 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) Thrusters 7) Bicycles (focus on your form; get most of the movement) Repeat 3 times. For 30 minutes, do 40 sec on, 20 sec rest of each exercise. Repeat cycle until done. - Inchworm (see https://www.youtube.com/watch?v=TPv AZNmzc2w ) https://www.youtube.com/watch?v=TPv AZNmzc2w - 30 x 4-count bicycles - Burpees w/o pushup (try one arm burpees to mix it up) -Plank -Pushups (vary grips to mix it up; do on knees if needed) -30 x 4-count mountain climbers -Lunges -Plank -Climb stairs, jump rope, or sprint in place, etc -Bird dogs 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. 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:

4. Ergs/Cardio for the Week of 19 Jan 2014 Workout 1Workout 2Workout 3Workout 4 4 min progressive warm-up. 40 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. 4 x 4min / 18-23spm / 85-90% (maintain good technique; take strong strokes; feel connection between segments of the stroke at low ratings) with 2 min rest (24-28spm at 60% effort) 4 min progressive cool down. 4 min progressive warm-up. 6 x 3min / 26-28spm / 70-80% with 1 min / 30-32spm / 100% 4 min progressive cool down. 4 min progressive warm-up. 4 x 9min / 18-22spm / 70- 80% 1min / 30-32spm / 100% 4 min 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? 5 or 4 intervals instead. Short on time? Do 3 intervals of 7min and 1min. Short on time? Do 30 minutes instead. Short on time? Do 3 intervals instead.

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