1. Winter Training Workouts for 23 Feb – 01 Mar

2. Strength Workouts for the Week of 23 Feb 2015 Workout 1Workout 2Bodyweight Workout - 18-20 reps of each exercise (unless otherwise specified) - 1-1.5 min rest between sets - Complete 3 sets before moving to next exercise 1) Inverted row (as many reps as you can, up to max of 20) 2) Thrusters 3) Dumbbell row from plank position (18-20 reps each side) 4) Squat 5) High pull After last set of final exercise, Do a 2 minute farmers walk with dumbbells, weight plates, etc. (Keep your shoulders back.) - 1min of each exercise in group 1. - 30 sec rest after third exercise. - Repeat x 4 (4.33min/cycle x 4cycles) - Then move to group 2 and perform as described above. GROUP 1 1) Single leg deadlift with dumbbell 2) Dumbbell/kettlebell swing 3) Box lunge 4) Up-down w/ dumbbell drag GROUP 2 1) Step ups with dumbbell 2) Dumbbell row from plank position 3) Thrusters 4) T-pushup with dumbbell (see pics) After last set of final exercise, Do a 2 minute farmers walk with dumbbells, weight plates, etc. (Keep your shoulders back.) Start with 30 reps of each exercise. Then 1 min rest. Then 25 of each… 1 min rest… 20 of each….down to 5 of each. - 4-count bicycles - Burpees w/o pushup (try one arm burpees to mix it up) - 4-count mountain climbers - Pushups (vary grips to mix it up; do on knees if needed) - Bird dogs - Lunges (on each leg) - Jumpies - 4-count twisties - Squats (concentrate on good form- weight on your heels; get thighs parallel to ground; slow and controlled on the way down) - 4-count flutter kicks 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 __. 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. Plank Variations Up-down w/ dumbbell drag: T-pushup with dumbbell: Plank front raise: Plank straight arm kickback:

5. Ergs/Cardio for the Week of 23 Feb 2015 Workout 1Workout 2Workout 3Workout 4 4 min progressive warm-up. 60 minute steady state. (If you have never done more than 30min, do 40 min instead) 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. 30 min: 10 min / 18-22spm / 70% 10x 30sec on / 30-32spm / 100% effort (Focus on getting to pace quickly and good form) 30sec off / 18-22 spm / 60-70% 10 min / 18-22spm / 70% 4 min progressive cool down. 4 min progressive warm-up. 7 x 3min / 26-28spm / 70-80% with 1 min / 28-32spm / 100% 4 min progressive warm-up. 4 x 8min / 18-22spm / 70- 80% 2min / 28-30spm / 90% 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? Do the longest piece you can. Short on time? Do as much as you can Short on time? Do 5 or 6 instead. Short on time? Do 3 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. 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