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Training July 3 to 9

posted Jul 2, 2013, 10:43 AM by Maurice Moe Samm   [ updated Jul 4, 2013, 10:35 AM ]
This is week 10 in our yearly training plan. This week is an building week,  there will be more volume in your training plan than last week and we will focus on speed and agility.

Here is the dynamic stretch routine that I would like us all to use before each work out. It is a full body dynamic stretch work that can be done almost completely standing so we will be able to use it in the winter as well.  Print it, learn it, remember it. 

Stretch Warm Up

  • Tilt Walk x 5 Each side
  • Zombies x 5 each side
  • Trunk rotation x 10
  • Dynamic Side Bends X 5 each side
  • Lunge Walk x 5 each side
  • Lateral Lunge x 5 each side
  • Forward leg Swing x 5 each Leg
  • Lateral leg swing x 5 each leg
  • Heel Bounce x 5 each leg
  • Arm crosses
  • thumb up x 5
  • thumb down x 5 
  • thumb forward x 5 
  • thumb backwards x 5  
  • Double pole x 5
  • Arm Crosses above head x 5 
  • Wrist circles x 5 each direction
  • Wrist flex and extend x 5
  • Ankle circles x 5 each direction
  • Ankle point and flex x 5 

Week 9

Tuesday  July 2 Nordic

Activity: Technical Running with ski bounding intervals, bring running poles 

Location: Camp Fortune main lodge

Time: 6-8pm 

Tuesday  July 2 Biathlon

Activity: Shooting Practice, running and strength

Location: Biathlon Range

Time: 6pm

Wednesday July 3 Juniors only

Activity: Strength Training for older than 1997 

Location: Chelsea Gym, Meredith Centre

Time: 6-7:30pm

Thursday July 4

Activity: Skate Roller Skiing  agility and intervals

Location: P8 

Time: 6-8pm  

Friday July 5

Activity: Running

Location: NCC visitors centre

Time: 9-11am 

Sunday July 9 8am Junior Practice

Activity: Skate Distance with 2 x 15 min race pace intervals 

Location: P8 

Time: 8am until 10am

Sunday July 9 10am Juvenile and Midgets 

Activity: Skate Roller skiing with distance and agility training

Location: P8

Time: 10am until noon