Winter Training
Workouts for 01 – 07 December
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
Strength Workouts for the Week of 01 Dec 2014
Upper Body Workout
Lower Body Workout
3 sets per exercise and 5-8
reps per set. 1.5-2min rest
between sets.
3 sets per exercise and 5-8
reps per set. 1.5-2min rest
between sets.
1) Bent over row (keep
your back in a strong
position; not rounded)
2) Tricep extension
3) Bicep curl
4) Push press
5) Hammer curl to press
6) Shoulder press
(standing; perform with
bar or dumbbells)
1) Squat
2) Lunge (complete reps
for one leg, then the other
for one full set)
3) Quarter squat
4) Step up
5) Offset dumbbell lunge
6) Thrusters
Bodyweight Workout
Complete the following
circuit 5 times:
1)
2)
3)
4)
30 squats
2 minute wall sit
15 burpees w/ pushup
20 4-count mountain
climbers
5) 15 lunges each leg (do
one leg, then the
other)
6) 1 minute cardio (sprint,
stairs, or jump rope, etc)
If you need an increased challenge, hold
a small weight plate or dumbbell for 1-5.
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
seconds.
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.
Ergs/Cardio for the Week of 01 December 2014
Workout 1
Workout 2
Workout 3
Workout 4
5 min progressive
warm-up.
5 min progressive
warm-up.
5 min progressive
warm-up.
5 min progressive
warm-up.
45 minute steady
state.
3x
8x
30 minutes.
Effort level: Able
to say a 3-5
words at a time
or ~10 sec above
your 4K split.
5 min progressive
cool down.
1500m at
80-90%
20-23spm
with
2 min recovery
60-70% effort
26-28spm
5 min progressive
cool down.
250m at 100%
28-32spm
with
2 min recovery
60-70% effort
24-26spm
6 min progressive
cool down.
Effort level: Able
to say a 3-5 words
at a time or ~10
sec above your 4K
split.
Change rating every 6
minutes: 22, 24, 26,
24, 22spm.
5 min progressive
cool down.
If you have limited access to an erg or want to mix things up,
jog, bike or swimming, etc.
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