There are two training schedules for each week. The "Afternoon Routine" is designed for those who are unable to perform early morning exercise routines (such as young kids who attend public school).  The "Early Morning Routine" is designed for those who are able to perform early morning routines. Most older teenage boys and adults should attempt the early morning routine (yea, that means you have to adjust your lifestyle...). The early morning routine is an advanced, intense routine. Please consider safety first... do not let younger kids and/or teenage girls perform any of the early morning routines unless an adult is with them at all times.

 

EARLY MORNING ROUTINE  l  AFTERNOON ROUTINE

WEEK 1

Early Morning Routine

 

Monday or Day 1 Rest & Recovery Day   6:00 pm 1 cycle static stretching

Tuesday or Day 2 High Intensity Day   5:30am 4oz Accelerade 1 cycle static stretching 20 pushups 20 situps - 1/2 mile run (4 min or less, 100% effort - log time in journal) 2-minute rest break 20 pushups 20 situps - 1/2 mile run (3:45 min or less, 100% effort - log time in journal) 2-minute rest break 20 pushups 20 situps 1 cycle static stretching 12oz Accelerade   6:00am Breakfast   12:00pm Lunch 750 meter swim (If you have a pool accessible to you)   3:00pm Snack (If suggested on menu)   6:00pm sip 8oz Acc. while exercising 1 cycle dynamic stretching - gym (upper body workout) if you have access to a gym (if no access, skip) 20 pushups 40 scissor kicks - skater jumping jacks (2 sets x 30 sec) - 1 legged knee tucks (1 set x 10 each leg) - double knee tucks (1 set x 20 reps) - leg switches (1 set x 10 reps) - skate leaps (1 set x 10 reps) - forward skate leaps (1 set x 10 reps) 2- minute rest break 20 pushups 40 scissor kicks - static forward lunge (1 set x 10 each leg) - static side lunge (1 set x 10 each leg) - lateral high jumps (1 set of 10) 20 pushups 40 scissor kicks 1 cycle static stretching 12oz Creatine, Accelerade or Cytomax   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Wednesday or Day 3 Moderate Intensity Day   5:30am 4oz Accelerade 1 cycle dynamic stretching 10 spiderman pushups 20 crunches - skate 5k (100% effort, under 11 min - log time in journal) 2-minute rest break 10 spiderman pushups 20 crunches - skate 5k (100% effort, under 10:45 min - log time in journal) 10 spiderman pushups 20 crunches 1 cycle static stretching 12 oz Accelerade   6:00am Breakfast   12:00pm Lunch 750 meter swim (If you have a pool accessible to you)   3:00pm Snack (If suggested on menu)   6:00pm 4 oz Accelerade 1 cycle dynamic stretching -skate 10k (80% effort - work on weight shift, double push, under 24 min - log time in journal) 1 cycle static stretching 12oz Accelerade   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Thursday or Day 4 High Intensity Day   5:30am 4oz Accelerade 1 cycle dynamic stretching 20 pushups 20 leg tucks - jump rope (4 min, 100% effort) 2-minute rest break 20 pushups 20 leg tucks - jump rope (4 min, 100% effort) 2-minute rest break 20 pushups 20 leg tucks - jump rope (4 min, 100% effort) 2-minute rest break 1 cycle static stretching 12 oz Accelerade   6:00am Breakfast   12:00pm Lunch 750 meter swim (If you have a pool accessible to you)   3:00pm Snack (If suggested on menu)   6:00pm 4 oz Accelerade 1 cycle dynamic stretching skate 10k (100% effort - work on weight shift, double push, under 22 min - log time in journal) - 5-minute break - skate 1-mile sprint (under 3:45 min, log time in journal) 5-minute break - skate 1-mile sprint (under 4 min, log time in journal) - gym (upper body workout) if you have access to a gym (if no access, skip) 1 cycle static stretching 12oz Creatine, Accelerade or Cytomax       7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Friday or Day 5 Moderate Intensity Day   6:00am Breakfast   12:00pm Lunch 750 meter swim (If you have a pool accessible to you)   3:00pm Snack (If suggested on menu)   5:30pm Indoor practice   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Saturday or Day 6 Very High Intensity Day   6:30am Breakfast   9:00am Outdoor Track Practice   11:00am Snack   11:30am sip 16oz Acc. while exercising 1 cycle dynamic stretching Grass drills - Circuit training: - circuit 1 (2 cycles, 5 min rest between cycles) 5 min rest break - Circuit 2 (2 cycles, 5 min rest between cycles) 5 min rest break 1 cycle static stretching 12 oz Accelerade   12:30pm Lunch   3:00pm Snack (If suggested on menu)   5:00pm - gym (upper body workout) if you have access to a gym (if no access, skip) - 10k (100% effort -  under 22 min - log time in journal) - 10k (60-80% effort -  don't worry about time - concentrate on weight shift, cadence and "zoning") 1 cycle static stretching 12oz Creatine, Accelerade or Cytomax   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Sunday or Day 7 Moderate Intensity Day   8:00am Breakfast   12:00pm Lunch   3:00pm Snack (If suggested on menu)   6:00pm Indoor practice   9:00pm Dinner

WEEK 1

Afternoon Routine (Recommended for Elementary and under also)

 

Monday or Day 1 Rest & Recovery Day   6:00 pm 1 cycle static stretching

Tuesday or Day 2 High Intensity Day   6:00am Breakfast   12:00pm Lunch   After School Snack (If suggested on menu)   6:00pm sip 8oz Acc. while exercising 1 cycle dynamic stretching - gym (upper body workout) if you have access to a gym (if no access, skip) 20 pushups 40 scissor kicks - skater jumping jacks (2 sets x 30 sec) - 1 legged knee tucks (1 set x 10 each leg) - double knee tucks (1 set x 20 reps) - leg switches (1 set x 10 reps) - skate leaps (1 set x 10 reps) - forward skate leaps (1 set x 10 reps) 2- minute rest break 20 pushups 40 scissor kicks - static forward lunge (1 set x 10 each leg) - static side lunge (1 set x 10 each leg) - lateral high jumps (1 set of 10) 20 pushups 40 scissor kicks 1 cycle static stretching 12oz Creatine, Accelerade or Cytomax   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Wednesday or Day 3 Moderate Intensity Day   6:00am Breakfast   12:00pm Lunch   After School Snack (If suggested on menu)   6:00pm 4 oz Accelerade 1 cycle dynamic stretching 10 spiderman pushups 20 crunches - skate 5k (100% effort, under 11 min - log time in journal) 2-minute rest break 10 spiderman pushups 20 crunches - skate 5k (100% effort, under 10:45 min - log time in journal) 10 spiderman pushups 20 crunches 1 cycle static stretching 12 oz Accelerade   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Thursday or Day 4 High Intensity Day   6:00am Breakfast   12:00pm Lunch   After School Snack (If suggested on menu)   6:00pm 4 oz Accelerade 1 cycle dynamic stretching 20 pushups 20 leg tucks - jump rope (4 min, 100% effort) skate 10k (100% effort - work on weight shift, double push, under 22 min - log time in journal) - 5-minute break 20 pushups 20 leg tucks - skate 1-mile sprint (under 3:45 min, log time in journal) 5-minute break - skate 1-mile sprint (under 4 min, log time in journal) 20 pushups 20 leg tucks 1 cycle static stretching 12oz Creatine, Accelerade or Cytomax       7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Friday or Day 5 Moderate Intensity Day   6:00am Breakfast   12:00pm Lunch   After School Snack (If suggested on menu)   5:30pm Indoor practice   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Saturday or Day 6 Very High Intensity Day   6:30am Breakfast   9:00am Outdoor Track Practice or:   - 10k (100% effort -  under 22 min - log time in journal) - 10k (60-80% effort -  don't worry about time - concentrate on weight shift, cadence and "zoning") 1 cycle static stretching 12oz Creatine, Accelerade or Cytomax   11:00am Snack   11:30am sip 16oz Acc. while exercising 1 cycle dynamic stretching Grass drills - Circuit training: - circuit 1 (2 cycles, 5 min rest between cycles) 5 min rest break - Circuit 2 (2 cycles, 5 min rest between cycles) 5 min rest break 1 cycle static stretching 12 oz Accelerade   12:30pm Lunch   3:00pm Snack (If suggested on menu)   6:00pm Dinner   9:00pm PM snack (If suggested on menu)

Sunday or Day 7 Moderate Intensity Day   8:00am Breakfast   12:00pm Lunch   3:00pm Snack (If suggested on menu)   6:00pm Indoor practice   9:00pm Dinner

If you have a competitive event scheduled this weekend...

• - Tapering Advice: I would not perform land training past Wed of this week. If skaters plan to skate this race for time and placement, they should not practice after Friday. Those skaters who are skating this event for “fun” or who are not concerned about placement should be able to skate practice the Saturday before the race.
• - Nutritional Advice: Skaters should eat light Friday evening and all day Saturday. No red meat 36hrs before the race (red meat takes 24-36hrs to fully digest)… white meats and pasta are good choices. Stay away from dairy products the day before. Stop eating any foods with high fiber content 4 days leading up to the race events (oatmeal, shredded wheat, peanut butter, etc.). Foods with high fiber make you feel “heavy” and lethargic.
• - The morning of the race I would suggest a very light snack such as wheat toast with honey and a glass of Cytomax or Accelerade. Get at least 8hrs of sleep each night the 3 nights leading up to the race.