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Training May 15-21

posted May 15, 2017, 6:21 AM by Katie McMahon   [ updated May 19, 2017, 1:27 PM ]

Physical Focus: Running Technique


Mental Focus: Using Team Support for Motivation


One of the major factors of an athlete's motivation is the team and teammates they

have around them. Starting right away, we are looking to foster a team environment

that is fun, supportive, inclusive and leads to excellence. Let's start off this season

building the foundation for an awesome Team!


Strength test results

Here are the results from the weekend. They are organized by birthdate. Eventually these are going to go into individual files. 

The standards are at the top and the individual results are below.

Green meets standard, yellow is within 10%, red is below 10%. 

These are base line data. The important point from these results that you show improvement from now until October.

Pull ups (x3 for pts)Sit upsPush upsBox JumpsDipsOverall Score MaleOverall Score FemaleMeets Standard
Peewee B/G4/435/3525/2535/3525/25130130With in 10%
Midget B/G8/645/4035/3045/4040/30195145Great than 10% off Standard
Juvenile B/G10/450/5040/3550/5045/35215182
Junior B/G12/655/5545/4055/5550/40241208
Junior M/W15/860/6050/4560/6055/45270234
Senior M/W18/1060/6060/5065/6560/50299255
BirthdatePull-UpsSit-UpsPush-UpsBox-JumpsBench-DipsFront PlankL-Side PlankR-Side PlankTotal ScoreStandardPercentage of Standard
2000-12-018513537233:201:201:2617024170.54%
2001-01-0525494843301:431:031:06245241101.66%
2001-02-0718434447231:231:061:1021124187.55%
2000-07-2520515039181:311:181:2521824190.46%
2000-10-2024454541312:301:401:3023424197.10%
2001-03-0821464538241:301:052:0421624189.63%
2000-06-136322335192:021:151:1412720861.06%
2000-11-0512393434212:000:471:1016420878.85%
2001-04-197303440312:152:171:4015620875.00%
2001-03-171392632171:311:020:4511720856.25%
1999-06-0332486065396:002:103:00308270114.07%
1999-10-225495250323:001:302:0019823484.62%
2002-03-0820485443251:301:001:00230215106.98%
2003-12-132321831132:151:300:4010021546.51%
2001-12-3116394644191:300:501:0019621591.16%
2003-10-290431531171:421:361:1910618258.24%
2003-06-153313625231:411:001:0512418268.13%
2003-12-163352226211:551:001:1311318262.09%
2003-08-208504044232:221:051:1518118299.45%
2003-06-256423134202:301:001:0014518279.67%
2001-06-0310353553302:231:040:45183182100.55%
2006-11-1812454435423:051:152:09202130155.38%
2002-03-2524364459231:420:571:18234215108.84%
2001-05-0522515156353:281:001:42259241107.47%
1999-12-261422757181:222:001:2614723462.82%
2003-10-1210445055273:261:301:24206182113.19%
2000-02-2717252640190:231:191:0516124166.80%
1998-04-102412748201:411:361:2014223460.68%
12413842242:121:171:2118221485.53%


Train Plans for 2017/2018


Here is the list of athletes and training plans for this summer/fall/winter. I have arranged

the hours list by birthdate as a way to make this some what personal. You are allowed to

tell each other which plan I have suggested for you. These are my suggest hours for you,

if you have questions as to why I have made my decisions or you would like to change the

hours I have suggested. Please talk with me about it these are not set in stone.


BirthDate

Training Volume per year

2001-09-26

450

1999-06-03

600

2001-06-03

450

2001-09-18

450

2000-07-25

500

2000-11-05

500

2001-03-08

450

2001-02-07

500

2000-08-15

450

2000-12-01

500

2001-12-31

400

2002-03-08

400

2003-06-15

400

2001-03-17

400

2000-02-27

450

1999-10-22

500

1999-05-16

500

1998-04-10

500

2000-06-13

500

2003-08-20

400

2001-05-05

450

2003-10-12

400

2003-10-29

400

2000-10-20

500

2003-06-25

400

2001-09-19

400

2003-12-13

400

2001-01-05

500

2002-03-25

400

1999-12-26

500

2003-12-16

400

2001-04-19

450


Here are the links to the different training plans. We will be discussing these in 

practice over the next week.


400hrs/per year https://docs.google.com/spreadsheets/d/1kn8nxKfL5oA5yDLZ0o2HEGXzhl33PWskEfV990gUE6I/edit?usp=sharing

450hrs per year https://docs.google.com/spreadsheets/d/1FTJ6RZV-YHlDyySJ-d7LtWAgJQ11OENTL8-3ZuudIDo/edit?usp=sharing

500hrs per year https://docs.google.com/spreadsheets/d/1G97S6IN9NSh6bHsi6tb8CkyGYGZyp4Iryjpkzc--LKs/edit?usp=sharing

550hrs per year https://docs.google.com/spreadsheets/d/1Be7EIicu7hF4ImspJBtxHGMD3mMqJsAV2X0l_AxPlqc/edit?usp=sharing

600hrs per year https://docs.google.com/spreadsheets/d/1_YkOTUhjBgl8t6DP6OvfJRwTBVbhYkdo_m3KIyD_qyE/edit?usp=sharing


Here is the link to sportslog. This is the place where you will log your training. https://sportlog.ca/register


Here is the link to the training camp sign up sheet. https://docs.google.com/spreadsheets/d/1-bbqPoZzMwv3ywqEpDcP69VHx68w255e3rEAd-rhCBw/edit#gid=934525443



Tuesday, May 16

Activity: Team Building

Technique: Running

Location: Camp Fortune

Time: 6:30-8:00pm


Notes: To all of the people that are excited to Mountain Bike. The NCC has delayed the opening of trials so we will not be mountain biking for a bit yet.


Wednesday, May 17

Activity: Gym

Technique: Anatomical Adaptation

Location: Meredith Centre

Time: 6:30-8:00pm

Notes: Bring $7 for entrance fee and clean indoor running shoes


Thursday, May 18

Activity: Max HR Test

Technique: Track running

Location: Philemon Wright Track

Time: 6:30-8:00pm

Notes: Bring Heart rate monitor



Sunday, May 21

Activity: Norwegian Swamp Running

Technique: Trail Running

Location: Camp Fortune

Time: 10-12

Notes: Please bring enough water/food for a 2hrs adventure


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