1. Winter Training Workouts for 12 Jan – 18 Jan

2. Strength Workouts for the Week of 12 Jan 2014 Workout 1Lower Body WorkoutBodyweight Workout 3 sets per exercise and 10- 12 reps per set. 1-1.5min between sets. 1) Dumbbell row from plank position 2) Hammer curl to press 3) Bench row 4) Good morning 5) Tricep extension 6) Front raise 7) 3 sets of 30 x 4-count mountain climbers with 30 seconds rest in between sets 3 sets per exercise and 10- 12 reps per set. 1-1.5min between sets. 1) Swing with kettlebell, dumbbell or a 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 Start by doing 20 reps of each of the 3 exercises below. Then 19 reps of each, then 18, 17, 16 down to 5 reps of each. Push the pace. If needed, rest up to 20 sec between every 2 nd or 3 rd set. -Jump squats (jumpies) -Pushups -Lunges (perform # reps on each side) Before each workout: Do an 8-10min cardio/calisthenics warm-up. After each workout: Cool-down and stretch for 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 12 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. 8 x 500m @ 2-4 sec below 2K pace. (Push hard to keep this pace as you get further into workout.) 2 min rest (24-28spm at 60% effort) 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. 4 min progressive warm-up. 24 min: 7min / 20spm / 70% 6min / 22spm / 80% 5min / 24spm / 90% 4min / 28spm / 100% 2min / 30-32spm / 100% 8 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 25 or 20 minutes instead. Short on time? Start with the 6min segment.. Short on time? Do 30 minutes instead. Short on time? Do 5 or 6 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