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 3

Early Morning Routine

 

Monday or Day 1 Moderate Intensity Day   6:00am Breakfast   12:00pm Lunch   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 21 min - log time in journal) 1 cycle static stretching 12oz Accelerade   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Tuesday or Day 2 High Intensity Day   5:30am 4oz Accelerade 1 cycle dynamic stretching - skate 10k (100% effort, under 21:00 min - log time in journal) 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 - pushups... max reps in 1 min 1-minute rest break - scissor kicks... max reps in 1 min   Plyo Circuit 1 - Squat Jumps (10 reps) then immediately jog 1 minute, rest 1 minute... repeat for 10 sets (yes, that's 10 sets)   3-minute rest   Plyo Circuit 2 - Burpee, high jump, broad jump (5 reps), rest 1 minute... repeat for 5 sets (for the high jump, use your skate bag)   3-minute rest   Plyo Circuit 3 - weighted static forward lunge (10 reps each leg) then immediately begin "wall time" for 30 seconds...1-minute rest... 2 sets   - pushups... max reps in 1 min 1-minute rest break - scissor kicks... 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 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 20k (80% effort - work on weight shift, double push, under 46 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 Rest & Recovery Day   Happy Thanksgiving     "LET'S EAT!"   Enjoy it while you can... eat whatever you usually do on Thanksgiving... you'll work it off this weekend!

Friday or Day 5 High Intensity Day   7:00am 4oz Accelerade 1 cycle dynamic stretching - skate 10k (100% effort, under 21:00 min - log time in journal) - Jog 1 mile (cooldown) 1 cycle static stretching 12oz Accelerade   12:00pm Lunch   3:00pm Snack (If suggested on menu)   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Saturday or Day 6 Very High Intensity Day   6:30am Breakfast   11:00am Light Lunch   12:00 - 4:00pm Banked Track Practice -Technique drills -Endurance work -Core conditioning -Banked track race strategy -Passing -Elimination -Points and pack racing   5:00pm Dinner   7:00 - 9:00pm Banked Track Practice -Technique drills -Endurance work -Core conditioning -Banked track race strategy -Passing -Elimination -Points and pack racing   9:30pm PM Snack

Sunday or Day 7 Moderate Intensity Day   8:00am Light Breakfast   9:00am - 2:00pm Banked Track - Practice and mock races   3:00pm Snack (If suggested on menu)   4:00pm Early Dinner   9:00pm PM Snack

WEEK 3

Afternoon Routine (Recommended for Elementary and under also)

 

Monday or Day 1 Moderate Intensity Day   6:00am Breakfast   12:00pm Lunch   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 21 min - log time in journal) 1 cycle static stretching 12oz Accelerade   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

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 - pushups... max reps in 1 min 1-minute rest break - scissor kicks... max reps in 1 min   Plyo Circuit 1 - Squat Jumps (10 reps) then immediately jog 1 minute, rest 1 minute... repeat for 10 sets (yes, that's 10 sets)   3-minute rest   Plyo Circuit 2 - Burpee, high jump, broad jump (5 reps), rest 1 minute... repeat for 5 sets   3-minute rest   Plyo Circuit 3 - weighted static forward lunge (10 reps each leg) then immediately begin "wall time" for 30 seconds...1-minute rest... 2 sets   - pushups... max reps in 1 min 1-minute rest break - scissor kicks... 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 20k (80% effort - work on weight shift, double push, under 46 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 Rest & Recovery Day   Happy Thanksgiving     "LET'S EAT!"   Enjoy it while you can... eat whatever you usually do on Thanksgiving... you'll work it off this weekend!

Friday or Day 5 High Intensity Day   7:00am 4oz Accelerade 1 cycle dynamic stretching - skate 10k (100% effort, under 21:00 min - log time in journal) - Jog 1 mile (cooldown) 1 cycle static stretching 12oz Accelerade   12:00pm Lunch   3:00pm Snack (If suggested on menu)   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Saturday or Day 6 Very High Intensity Day   6:30am Breakfast   11:00am Light Lunch   12:00 - 4:00pm Banked Track Practice -Technique drills -Endurance work -Core conditioning -Banked track race strategy -Passing -Elimination -Points and pack racing   5:00pm Dinner   7:00 - 9:00pm Banked Track Practice -Technique drills -Endurance work -Core conditioning -Banked track race strategy -Passing -Elimination -Points and pack racing   9:30pm PM Snack

Sunday or Day 7 Moderate Intensity Day   8:00am Light Breakfast   9:00am - 2:00pm Banked Track - Practice and mock races   3:00pm Snack (If suggested on menu)   4:00pm Early Dinner   9:00pm PM Snack

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.