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 2

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 dynamic stretching - skate 5k (100% effort, under 10:45min - log time in journal) - pushups... max reps in 1 min 2-minute rest break - situps... max reps in 1 min - jog 1 mile (cooldown) 1 cycle static stretching 12oz Accelerade   6:00am Breakfast   12:00pm Lunch - stationary bike / spin bike 20 min (if you have access to one - if not, skip). Use setting lower than 5 and pedal 60-80% effort entire 20 min   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) - pushups... max reps in 1 min 2-minute rest break - crunches... max reps in 1 min - weighted step ups (10 reps each leg) 1-minute rest - weighted static forward lunge (10 reps each leg) 1-minute rest - scissor kicks... max rep 1 minute 2-minute rest break - leg switches (1 set x 10 reps) 1-minute rest - lateral high jumps  (1 set x 10 reps) 1-minute rest - exaggerated skips (1 set x 100 meters) - pushups... max reps in 1 min 1-minute rest - leg tucks... max reps in 1 min 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 1 cycle static stretching - skate 5k (100% effort, under 10:45 min - log time in journal) 2-minute rest break - skate 5k (100% effort, under 10:30 min - log time in journal) 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 23 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 1 cycle static stretching - 25 leg tucks - skate 5k (80% effort for 2 min then sprint for 30 sec, repeat 4x for a total of 5k) 2-minute rest break - skate 5k (80% effort for first 9 min, sprint the rest of the 5k) - 25 leg tucks 1 cycle static stretching 12 oz Accelerade   6:00am Breakfast   12:00pm Lunch - stationary bike / spin bike 20 min (if you have access to one - if not, skip). Use setting lower than 5 and pedal 60-80% effort entire 20 min     3:00pm Snack (If suggested on menu)   6:00pm 4 oz Accelerade 1 cycle dynamic stretching   Track Work (A large parking lot will do):   - Skater position 50 meters x 6 (15 sec rest in between sets) - Inside edge position 50 meters x 4 (15 sec rest in between sets) - Outside edge position 50 meters x 4 (15 sec rest in between sets) - RF in front of LF 50 meters x 4 (15 sec rest in between sets) - LF in front of RF 50 meters x 4 (15 sec rest in between sets) - Lunges 50 meters x 4 (15 sec rest in between sets) - 1 Leg RL50 meters x 2 (15 sec rest in between sets) - 1 Leg LL50 meters x 2 (15 sec rest in between sets) 2-minute rest break - 300 meter starts x 2 (1 min rest between sets) 2-minute rest break - 400 meters (1st 300 at 60% regular skate, squat last 100 meters) x 4 sets (rest 1 min between sets) - 400 meters (1st 300 at 60% regular skate, sprint last 100 meters) x 3 sets (rest 1 min between sets) - 400 meters (1st 100 at 60% regular skate, 2nd 100 squat, 3rd 100 at 60% regular skate, sprint last 100 meters) x 2 sets (rest 1 min between sets) 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 4oz Accelerade 1 cycle dynamic stretching 1 cycle static stretching - skate 5k ( 1st 1 min at 90%+, next 3 min at 80%, next 1 min at 90%+, next 3 min at 80%, sprint last leg until finished) 2-minute rest break - skate 5k ( 1st 3 min at 80%, next 1 min at 90%+, next 3 min at 80%, next, sprint last leg until finished) 2-minute rest break - pushups... max reps in 1 min - situps... max reps in 1 min   11:00am Snack   11:30am sip 16oz Acc. while exercising 1 cycle dynamic stretching 1 cycle static stretching   Proprioceptive and Circuit Training: - weighted 2-legged squats x 10 reps, drop weights and go directly into kangaroo jumps x 50 meters then stop and hold the skater position for 30 seconds then perform 2-legged squats in place (no weights) x 10 reps. complete 2 sets with a 2 min rest break in between sets - Rest 2 minutes - 4th quarter drill x 2 sets with a 2 minute rest break between sets - Rest 2 minutes - skater position for 30 sec then immediately jog 100 meters at 50% effort, rest 1 min - skater position for 30 sec then immediately run 100 meters at 75%, rest 1 min - skater position for 30 sec then immediately run 100 meters at 100% 1 cycle static stretching 12 oz Accelerade   12:30pm Lunch   3:00pm Snack (If suggested on menu)   5:00pm 1 cycle dynamic stretching 1 cycle static stretching - 20k (moderate pace, work on weight shifting, cadence and breathing. Try to breath as much as possible thru the nose only. 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)   4:00pm sip 8oz Acc. while exercising 1 cycle dynamic stretching - gym (upper body workout) if you have access to a gym (if no access, skip) - 10 min on spin bike  - 1 min rest - 10 min treadmill buildup (from 4mph to 10 mph in 1-min segments) - 1 min rest, then repeat bike and treadmill routines 1 more time 1 cycle static stretching   OR (for those who do not have access to a gym)   4oz Accelerade 1 cycle static stretching 20 pushups 20 situps - 2 mile jog 2-minute rest break 20 pushups 20 situps - 50 meter sprints x 4 (15 sec rest between sets) 2-minute rest break 20 pushups 20 situps 1 cycle static stretching 12oz Accelerade     9:00pm Dinner

WEEK 2

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) - pushups... max reps in 1 min 2-minute rest break - crunches... max reps in 1 min - weighted step ups (10 reps each leg) 1-minute rest - weighted static forward lunge (10 reps each leg) 1-minute rest - scissor kicks... max rep 1 minute 2-minute rest break - leg switches (1 set x 10 reps) 1-minute rest - lateral high jumps  (1 set x 10 reps) 1-minute rest - exaggerated skips (1 set x 100 meters) - pushups... max reps in 1 min 1-minute rest - leg tucks... max reps in 1 min 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 -skate 10k (80% effort - work on weight shift, double push, under 23 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   6:00am Breakfast   12:00pm Lunch   After School Snack (If suggested on menu)   6:00pm 4 oz Accelerade 1 cycle dynamic stretching   Track Work (A large parking lot will do):   - Skater position 50 meters x 6 (15 sec rest in between sets) - Inside edge position 50 meters x 4 (15 sec rest in between sets) - Outside edge position 50 meters x 4 (15 sec rest in between sets) - RF in front of LF 50 meters x 4 (15 sec rest in between sets) - LF in front of RF 50 meters x 4 (15 sec rest in between sets) - Lunges 50 meters x 4 (15 sec rest in between sets) - 1 Leg RL50 meters x 2 (15 sec rest in between sets) - 1 Leg LL50 meters x 2 (15 sec rest in between sets) 2-minute rest break - 300 meter starts x 2 (1 min rest between sets) 2-minute rest break - 400 meters (1st 300 at 60% regular skate, squat last 100 meters) x 4 sets (rest 1 min between sets) - 400 meters (1st 300 at 60% regular skate, sprint last 100 meters) x 3 sets (rest 1 min between sets) - 400 meters (1st 100 at 60% regular skate, 2nd 100 squat, 3rd 100 at 60% regular skate, sprint last 100 meters) x 2 sets (rest 1 min between sets) 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 4oz Accelerade 1 cycle dynamic stretching 1 cycle static stretching - skate 5k ( 1st 1 min at 90%+, next 3 min at 80%, next 1 min at 90%+, next 3 min at 80%, sprint last leg until finished) 2-minute rest break - skate 5k ( 1st 3 min at 80%, next 1 min at 90%+, next 3 min at 80%, next, sprint last leg until finished) 2-minute rest break - pushups... max reps in 1 min - situps... max reps in 1 min   11:00am Snack   11:30am sip 16oz Acc. while exercising 1 cycle dynamic stretching 1 cycle static stretching   Proprioceptive andCircuit Training: - weighted 2-legged squats x 10 reps, drop weights and go directly into kangaroo jumps x 50 meters then stop and hold the skater position for 30 seconds then perform 2-legged squats in place (no weights) x 10 reps. complete 2 sets with a 2 min rest break in between sets - Rest 2 minutes - 4th quarter drill x 2 sets with a 2 minute rest break between sets - Rest 2 minutes - skater position for 30 sec then immediately jog 100 meters at 50% effort, rest 1 min - skater position for 30 sec then immediately run 100 meters at 75%, rest 1 min - skater position for 30 sec then immediately run 100 meters at 100% 1 cycle static stretching 12 oz Accelerade   12:30pm Lunch   3:00pm Snack (If suggested on menu)   5:00pm 1 cycle dynamic stretching 1 cycle static stretching - 20k (moderate pace, work on weight shifting, cadence and breathing. Try to breath as much as possible thru the nose only. 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)     4:00pm sip 8oz Acc. while exercising 1 cycle dynamic stretching - gym (upper body workout) if you have access to a gym (if no access, skip) - 10 min on spin bike  - 1 min rest - 10 min treadmill buildup (from 4mph to 10 mph in 1-min segments) - 1 min rest, then repeat bike and treadmill routines 1 more time 1 cycle static stretching   OR (for those who do not have access to a gym)   4oz Accelerade 1 cycle static stretching 20 pushups 20 situps - 2 mile jog 2-minute rest break 20 pushups 20 situps - 50 meter sprints x 4 (15 sec rest between sets) 2-minute rest break 20 pushups 20 situps 1 cycle static stretching 12oz Accelerade         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.