National: September 21-27

Hi All

Hope you had a great week last week, we have an awesome week lined up. There is a few twerks to the strength to begin to work those leg muscles so we are masters of the hill The fall camp schedule is up so be sure to register at the Team Hardwood website.
Hardwood training sessions this week

Tuesday - Location Change - 61 King st. Barrie 5pm bounding workout and upper body workout and ski walking technique
Thursday - 5pm roller ski pyramid intensity
Saturday - Parking day from 6am to 10 am. Training at 10:30 - 1 (Roller skiing bring both skate and classic)

Toronto training sessions this week

Tuesday - Riverdale 6-8pm bounding workout and upper body workout riverdale park
Wednesday - Downsview 7-8:30pm roller ski - pyramid intensity workout

Strength this week

3 sets - upper body & core workout + bounding + sprints

Start with the upperbody & core workout then do the bounding then finish with sprints the details of each workout is below

Upperbody & Core
https://www.youtube.com/watch?v=x2Ct9HlDkEI

Bounding workout

watch the video's before your workout so you are familiar with workout, then do all of the exercises on a hill preferably

Running bound - 10 strides (5 each leg) - https://www.youtube.com/watch?v=zSYq1GrCjlI
Distance bounding - 10 strides (5 each leg)
Single leg bound right - 10 hops
Single leg bound left - 10 hops
alternating leg drill - 10 strides (5 each leg)
Lateral bounding with stick - 5 per leg https://www.youtube.com/watch?v=TWAPkD1smq4
Lateral bound 45 degree angle - 5 per leg
Lateral bound with mini bounce - 5 per leg
Continuous lateral bound - 5 per leg
Lateral bound with bounce - 5 per leg https://www.youtube.com/watch?v=TWAPkD1smq4

Sprint Workout

5 X 10 seconds sprints with 2 min rest

Intensity this week

This intensity is only meant for those who do not have a running race this week, it has to be done in zone 3 and I would prefer on roller skis but you can do bounding or running. Zone 3 should not be too hard

2 min on zone 3 - 2 min off
3 min on zone 3 - 2 min off
4 min on zone 3 - 2 min off
5 min on zone 3 - 2 min off
4 min on zone 3 - 2 min off
3 min on zone 3 - 2 min off
2 min on zone 3 - 2 min off

Individual Training Plans

Week in Review

Great week, we had a good turnout on both mid-week workouts at Hardwood and the downsview roller ski race was a blast it was great to see so many of you out and in case you missed the results I posted them and photos on the team website at www.teamhardwood.ca.

Had a blast at the Ski tour to Mt. St. Louis, it was cool to see new roads and checkout new areas, It worked out well that Kieran, Madi and I could each take a group and big shoutout to Shawn for driving in the van.

Here are a few picture from the expedition there is also some video posted at https://goo.gl/photos/4C3c77u4ZqETHjPG6