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Training August 19 to 25

posted Aug 19, 2013, 5:31 AM by Maurice Samm   [ updated Aug 21, 2013, 10:34 PM ]

This is week 17 in our yearly training plan. It is a building week, the focus of this week will be distance, strength and agility.

The training camp in Mont Ste Anne with the CNEPH was very good. It was a good time for me as a coach to spend working with Nation Talent Squad athletes, Training center athletes and with other coaches. Many of our skiers are becoming older and much faster. It is very good for me to spend some time checking that we are doing the right things and moving in the right direction. 

Here are some things that I learned this week. 
1. It was a big confidence booster for me as a coach that I was able to comfortably and effectively help training center athletes with technical issues in their training. Just like you as an athlete I need time to be able to work with my peers (other coaches) to be sure that I am doing the right things in training, technique and strength. 
2. Technically, core strength and body position in Chelsea we are doing very good things.
3. One place that we need to improve is strength, we are on the right path but we have not done enough volume in this area.  When I compare our program with the training centre we are similar planing with similar goals. Other athletes have been doing muscle building, particularly upper body for longer then us. We will get there. I am going to make some small changes to our strength program based on what I learned. That said I watched a lot of strong athletes that did not have the core strength to be able to fully utilize their strength. 
4. CNEPH athletes do yoga as well once a week to make sure that they are working on their mobility issues and caring for their bodies
5. We trained in front of mirror, coaches held a big mirror in the back of a van and skiers skied behind the van watching themselves as coaches gave feedback. All of the athletes found this to be a power tool for technical improvement. I want to build something like this that we can pull behind a bike on the parkway (anyone willing to help?). This is a very powerful video back tool, as good or better than video as it is happening in real time. 
6.Having enough time to rest and recover you can train a lot and still be healthy. 
7. I also learned some more tricks about glute muscle activation and ski technique. 

Reminders about Juvenile Camp August 25-27th and Owl Camp for Juniors August 23-25th.  These are going to be super fun so make sure you sign up. 

Reminder for athletes going to CEGEP and university this Fall. Practice for you is going to be from 4-6 in the afternoons on Tuesday and Thursday, week end practices are going to be at the same time.  Make sure that you arrange your schedules so that you can be at practice. Practice will be at the CEGEP/Relais so no extra transport will be needed. 


Week 17 

Monday August 19 

Activity: Technical Running with intervals 

Location: Keogan Parking lot on Fortune Parkway  https://maps.google.com/maps/ms?msid=218069458309771083118.0004e403144d102ec5546&msa=0&ll=45.505911,-75.879618&spn=0.004053,0.006759

Time: 9-11am 

Tuesday  August 20 

Activity: Technical Running with hill bounding, bring running poles, make sure that you look at the map so that you go to the correct parking lot. 

Location: Keogan Parking lot on Fortune Parkway https://maps.google.com/maps/ms?msid=218069458309771083118.0004e403144d102ec5546&msa=0&ll=45.505911,-75.879618&spn=0.004053,0.006759

Time: 6-8pm 

Tuesday  August 20 Biathlon

Activity: Shooting Practice, running and strength

Location: Biathlon Range

Time: 6pm

Wednesday August 21 juveniles and midgets morning practice

Activity: Strength Training for younger than 1997, bring $5 for gym fee

Location: Chelsea Gym, Meredith Centre

Time: 9-11am 

Wednesday August 21 Juniors only

Activity: Strength Training for older than 1997, bring $5 for gym fee

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm

Thursday August 22

Activity: Skate Roller ski agility and intervals

Location: P8 

Time: 6-8pm  

Friday August 23 Midget and Juvenile

Activity: Skate Roller skiing, agility and intervals

Location: Relais Plein Air P2 

Time: 9-11am 

Sunday August 24 Junior Practice

Activity: Training Camp 

Location: Owl Rafting

Time: 

Sunday August 25 Juvenile and Midgets 

Activity: Training Camp

Location: Owl Rafting

Time: 

Week 18

Monday August 26 

Activity: No monday practice because of Owl Camp

Location:  

Time: 

Tuesday August 27 Nordic Moe at Juvenile Camp

Activity: Technical Running with intervals 

Location: Lower Parking lot Mackenzie King on the Champlain Park Way 

Time: 6-8pm 

Tuesday  August 27 Biathlon

Activity: Shooting Practice, running and strength

Location: Biathlon Range

Time: 6pm

Wednesday August 28 juveniles and midgets morning practice

Activity: Strength Training for younger than 1997, bring $5 for gym fee

Location: Chelsea Gym, Meredith Centre

Time: 9-11am 

Wednesday August 28  Juniors only

Activity: Strength Training for older than 1997, bring $5 for gym fee

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm

Thursday August 29

Activity: Classic for those that have them or Skate Roller ski agility and intervals

Location: P8 

Time: 6-8pm  

Friday August 30 Midget and Juvenile

Activity: Skate Roller skiing, agility and intervals

Location: Relais Plein Air P2 https://maps.google.com/maps/ms?msid=218069458309771083118.000492e43da223f4a0775&msa=0

Time: 9-11am 

Sunday August 1 

Activity: No Practice Labour Day Week End  

Location: 

Time: 


Sunday August 1 Juvenile and Midgets 

Activity: No practice Labour Day Week End 

Location: 

Time: 

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