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 4

Early Morning Routine

 

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

Tuesday or Day 2 High Intensity / Low Volume Day - 6 mile skate   5:30am 4oz Accelerade 1 cycle dynamic stretching - skate 10k (80-90% effort, concentrate on weight shift, double push working your edges, under 22 min - log time in journal) 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 - gym (upper body workout) if you have access to a gym - After upper body workout: 1) treadmill buildups 4-10mph in 1-minute increments 2) 4 minutes treadmill duck walks at maximum incline x 4mph 3) 10 minute spinning any level 1-5, 90-100% effort   or   For those without gym access: - pushups, 1min max reps - 1 min rest - situps, 1 min max reps - 1 min rest - burpee, high jump, broad jumps x 5 reps then jog 1 min (5 sets) - 1 min rest - pushups, 1min max reps - 1 min rest - situps, 1 min max reps - 1 min rest - 500 meter sprint / walks (sprint 50m, walk 50m x 5 sets) 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 / High Volume  Day - 18 mile skate   5:30am 4oz Accelerade 1 cycle dynamic stretching - skate 10k (80-90% effort, concentrate on weight shift, double push working your edges, under 22 min - log time in journal) 1 cycle static stretching 12oz Accelerade   6:00am Breakfast   12:00pm Lunch   3:00pm Snack (If suggested on menu)   6:00pm 4 oz Accelerade 1 cycle dynamic stretching - skate 10k (80-90% effort, concentrate on weight shift, double push working your edges, under 22 min - log time in journal) - 2 minute rest - skate 10k (80% effort 2 min, sprint 30 sec entire 10k  under 22 min) 1 cycle static stretching 12oz Accelerade   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Thursday or Day 4 High Intensity Day / Low Volume Day - 6 mile skate   5:30am 4oz Accelerade 1 cycle dynamic stretching 1 cycle static stretching - 25 leg tucks - skate 5k (80% effort for first 9 min, sprint the rest of the 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 750 meter swim (If you have a pool accessible to you)   3:00pm Snack (If suggested on menu)   6:00pm - gym (upper body workout) if you have access to a gym - After upper body workout: 1) 20 min spinning any level 1-5, 80% effort 2) 5 min spinning level 5, 90-100% effort or   For those without gym access: - mountain climbers, 1min max reps - 1 min rest - scissor kicks, 1 min max reps - 1 min rest - 1/2 mile jog (jog 200 meters, sprint 50 meters x 1/2 mile) - 1/2 mile run, 80-90% effort - 2 min rest - pushups, 1min max reps - 1 min rest - bicycle kicks, 1 min max reps 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 / Low Volume  Day - 6 mile skate   6:00am 4oz Accelerade 1 cycle dynamic stretching - skate 10k (80-90% effort, concentrate on weight shift, double push working your edges, under 22 min - log time in journal) 1 cycle static stretching 12oz Accelerade   12:00pm Lunch   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 / High Volume - 14 mile skate   6:30am Breakfast   9:00am 4oz Accelerade Outdoor Track Practice (at least 6  miles on the track)   11:30am Lunch   1:30pm - skate 10k (race pace, max effort, under 21 min) - 6 hill climbs - 6 hill starts - 2 mile cool down 12 oz Accelerade   4:30pm Dinner   8:30pm 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 4

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 / Low Volume Day   6:00am Breakfast   12:00pm Lunch   After School Snack (If suggested on menu)   6:00pm - gym (upper body workout) if you have access to a gym - After upper body workout: 1) treadmill buildups 4-10mph in 1-minute increments 2) 4 minutes treadmill duck walks at maximum incline x 4mph 3) 10 minute spinning any level 1-5, 90-100% effort   or   For those without gym access: - pushups, 1min max reps - 1 min rest - situps, 1 min max reps - 1 min rest - burpee, high jump, broad jumps x 5 reps then jog 1 min (5 sets) - 1 min rest - pushups, 1min max reps - 1 min rest - situps, 1 min max reps - 1 min rest - 500 meter sprint / walks (sprint 50m, walk 50m x 5 sets) 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 / High Volume  Day - 12 mile skate   6:00am Breakfast   12:00pm Lunch   After School Snack (If suggested on menu)   6:00pm 4 oz Accelerade 1 cycle dynamic stretching - skate 10k (80-90% effort, concentrate on weight shift, double push working your edges, under 22 min - log time in journal) - 2 minute rest - skate 10k (80% effort 2 min, sprint 30 sec entire 10k  under 22 min) 1 cycle static stretching 12oz Accelerade   7:30pm Dinner   9:00pm PM snack (If suggested on menu)   7:30pm Dinner   9:00pm PM snack (If suggested on menu)

Thursday or Day 4 High Intensity Day / Low Volume Day   6:00am Breakfast   12:00pm Lunch   After School Snack (If suggested on menu)   6:00pm - gym (upper body workout) if you have access to a gym - After upper body workout: 1) 20 min spinning any level 1-5, 80% effort 2) 5 min spinning level 5, 90-100% effort or   For those without gym access: - mountain climbers, 1min max reps - 1 min rest - scissor kicks, 1 min max reps - 1 min rest - 1/2 mile jog (jog 200 meters, sprint 50 meters x 1/2 mile) - 1/2 mile run, 80-90% effort - 2 min rest - pushups, 1min max reps - 1 min rest - bicycle kicks, 1 min max reps 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 / Low Volume  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 / High Volume - 13 mile skate   6:30am Breakfast   9:00am 4oz Accelerade Outdoor Track Practice (at least 6  miles on the track)   11:30am Lunch   1:30pm - skate 10k (race pace, max effort, under 21 min) - 6 hill climbs - 6 hill starts - 3 mile cool down 12 oz Accelerade   4:30pm Dinner   8:30pm 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.