First Post for 2015-16 season - September 14 - 20

Hi All

Here we are heading into an exciting fall training season. I am excited to hear that a lot of you are running cross country, this is good to get some more racing under your belt.

Training this week

Tuesday 5-pm Hardwood  - Strength & Roller ski sprints, we will start with a 30 min roller ski, then do some sprints then head in for a general body stength workout and finish with a 20 min run.

Wednesday Roller ski race 7pm Downsview - The race starts at 7 but come out at 6pm and we will to a bit of classic technique before the race.  The race is a duathalon style race which means you will need both your classic and skate equipment, if you don't have classic skis no worries we can lend you some for the race.

Thursday 5-pm Hardwood - Ski walk, bounding& strength- yes it is that time of year again when we start focusing on ski specific workouts like ski walking and bounding.  Of course we will keep up with the strength to ensure you are ready for the winter.. You know what they say.. Snows out guns out.

Saturday - 9am - Distance Roller ski adventure - we are going to go on a roller ski adventure we are going to go on a group tour over to Mount St Louis and back.  We will have a leader in each group and the Van will follow along.  This should be lots of fun come out and join the adventrue


What amount of total muscle mass is used for any particular sport? Cyclists use 40%, runners 60% and cross-country skiers 80%, double the energy cost of cycling.

Strength this week

If you can't make it to the team training here is the strength this week, do the boxing workout then the upper body blaster, it should be about 35 min and it will be a good whole body workout where you will have to be light on your feet.

Boxing Workout https://www.youtube.com/watch?v=Ca1vygb2b5s
Upper body blaster https://www.youtube.com/watch?v=b5bEdP_yu6A

General Strength program

3 sets
Set 1 - 30 sec on 30 off
Set 2 - 30 sec on 15 off
Set 3 - 45 sec on 15 off

One leg squat - left
one leg squat - right
tricep push-ups
burpees
side lunges - alternate legs
push-ups
lunge press - alternate legs
incline pull-ups


side lunges
incline pull-ups

lunge press

Technique tip of the week

Here is a great video of Joey Double poling, remember he is a Canadian Junior Champion and you can see why when you see his technique.  I put it in slow motion so that you can see the important phases and perhaps where he generates power from.

Training Programs