Winter Training

Workouts for 16 Feb – 22 Feb

Strength Workouts for the Week of 16 Feb 2015Workout 1 Workout 2 Bodyweight 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) Single-arm dumbbell snatch2) Step up w/ weight3) High pull4) Push press5) Bent over row

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 (3.5min/cycle x 4cycles)

- Then move to group 2 and perform as described above.

GROUP 11) Single leg deadlift with dumbbell2) Goblet squat w/ twist3) Dumbbell/kettlebell swing

GROUP 21) Dumbbell row from plank position2) Step ups with dumbbell3) Thrusters

After last set of final exercise, Do a 2 minute farmers walk with dumbbells, weight plates, etc. (Keep your shoulders back.)

For 30 minutes, do 45 sec on, 15 sec rest of each exercise. Repeat cycle until done.

- Inchworm (see https://www.youtube.com/watch?v=TPvAZNmzc2w )- 30 x 4-count bicycles- Burpees w/o pushup (try one arm burpees to mix it up)- Plank- Pushups (vary grips to mix it up;

do on knees if needed)- 30 x 4-count mountain

climbers- Lunges- Plank- Climb stairs, jump rope, or

sprint in place, etc- Bird dogs

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.

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:

Plank Variations

Up-down w/ dumbbell drag:

T-pushup with dumbbell:

Plank front raise:Plank straight arm kickback:

Ergs/Cardio for the Week of 16 Feb 2015

Workout 1 Workout 2 Workout 3 Workout 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. 40 min:4min / 18 spm / 60%4min / 24 spm / 70%4min / 18 spm / 70%4min / 20 spm / 70%4min / 24 spm / 80%4min / 18 spm / 70%4min / 20 spm / 70%4min / 24 spm / 80%4min / 18 spm / 70%4min / 20 spm / 70%

4 min progressive cool down.

4 min progressive warm-up.

4 x:

4 min / 24-28spm / 90%6 min / 18-22spm / 70%

4min progressive cool down.

4 min progressive warm-up.

4 x

8min / 18-22spm / 70-80%2min / 30-32spm / 100%

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? Skip the first and last segments.

Short on time? Do 3 instead.

Short on time? Do 3 instead.

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

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