Dryland Training Summary

Transcription

1 Dryland Training Summary Edmonton Nordic Ski Club (ENSC) provides Summer Dryland Training Programs to meet the needs of those 13 yrs+ to and including Adults. Both Biathlon and Cross Country skiers are encouraged to participate. We offer a full program for those who are interested in year round training as a group up to 4 days a week. Participants can enrol in each of these separately or as a package. The programs run from the beginning of May until the end of August. The General Summer Dryland Summer Training introduces younger athletes to other modes of training to maintain and increase strength and endurance without being ski specific. As the athletes get older and they move towards specialized goals, then the SKI Specific Training program offers more ski focus with emphasis on strength training and technique. Gym type strength training is offered for both youth and adults. For those adults who want to improve their roller skiing the ADULT Roller Skiing program will be a good fit. Technique while on roller skis will be the focus. Head Coach Ulf Kleppe will lead all programs. Assistant coaches will be hired if numbers warrant. General Summer Training Who: The program is most suitable for those aged 13+ in the Youth Development (YD) (Learn to Train and Train to Train) age and Youth Racer (T2T and L2C) range. What: The focus of the training will be to improve general fitness, speed, and skill through cross training. Activities may include: Hiking Running Swimming Adventure Racing type activities Orienteering Resistance training (own body weight strength) Pilates and Yoga type exercises Cycling (if enough people have bikes) Games (Soccer, Ultimate Frisbee, Floor Hockey, Basketball, other) When: Tuesday May 1 to Tuesday Aug 28 for 18 weeks There will be NO training on Tuesday July 17 th (Jasper Camp) and July 24 th. Where: Locations will vary depending on the activity, but the default location will be Hawrelak Park Cost: May/June $120 July/August $120 May-August $180

2 SKI Specific Training (YD s and YR S) Who: Those who are part of and interested in participating in a year-round training program, generally for skiers 13+ in the Youth Development or Youth Racing groups (Train to Train and Learn to Compete). What: Sessions will be progressive in nature and include general to specific forms of training to prepare the athlete for competition once the ski season begins in December. It is said that a cross-country skier is born in the summer, meaning that the training laid down during this period is critically importance. The Spring/Summer will include in-gym strength training, running, roller skiing, and cycling as well as monthly Camps that include hiking, time trials, and other distance and intensity challenges. When: Monday May 7 to Saturday September 1 for 18 weeks Mondays Gym Strength - Performance 104 o 4:30 pm to 5:30 pm o Strength Training is a gym based program that combines maximum muscular strength training with muscular endurance as well as explosiveness and power in the right combination, and at the right times of the year. o The Strength Training Program has been born out of a strong and continued collaboration between a strength training specialist, a body mechanics specialist, and a cross-country ski technique specialist. This summer we will again be partnering with Kevin Masters and Performance 104, an experienced endurance athlete and coach/trainer. Nancy Burden of Kinsmen Physio brings to the table her knowledge and experience in body mechanics and proper body alignment seen both from a physiotherapist s point of view and as a top international skier. Ulf Kleppe, Head Coach of ENSC completes the equilateral triangle. Ulf brings extensive, current technique knowledge to the mix. Tuesdays from 6:30 pm to 8:00 pm (Starting May 1, 2018) General Intensity Training - VO2 Max or Capacity Improvement Usually Running Intensity Thursday s from 6:30 pm to 8:00 pm (Starting May 3, 2018) Ski Specific Training Core, Strength, Mobility, Balance, and Coordination Drills while stationary, running, roller skiing, or ski striding with the aim to improve your skiing by becoming more efficient. Saturdays 9:00 to 11:00 am (Starting May 5, 2018) Intensity Saturdays and developing a Yearly Training Plan (YTP) General Intensity Training in May and more ski specific in June, July, and August General Core strength and strength routine development Cost: May/June July/Sept. May/Sept. $320 + $100 (strength) 4 DAYS PER WEEK $320 + $100 (strength) 4 DAYS PER WEEK $500 + $200 (strength) 4 DAYS PER WEEK Theme Training Saturdays Who: All groups and ages may participate

3 What: New this spring/summer is Theme Training Saturdays! Participants will maintain their fitness through fun, mostly non-competitive, mixed group activities e.g., running, biking, hiking, etc. There are four months over the course of the summer and hence we will have four themes, a new theme each month. They will be as follows: May: Developing A Yearly Training Plan (YTP) o We will cover basic training principles of the 80%-20% approach and introduce, discuss, and experience: Endurance training (80% of your training) Intensity Training and Strength (20% of your training) Training using Heart Rate Nutrition Basics Using a Training Log June: Roller Skiing o Roller skiing (RS) is the next best thing to actually skiing. We will: Identify potential safety concerns Improve skate and classic techniques Identify physiological and technique benefits July: Strength and Power Training o What is it? How and when should we train intensity Why and how does a cross-country skier need to be strong? How much strength is enough? Different types of effective strength training August: Cross Training is best for Cross Country skiing o As such we will attempt a variety of training types: Running, roller skiing, swimming, orienteering, hiking. When: Saturday mornings 9:00 to 11:00 am Starts May 5, 2018 There will be NO training on July 21 st and July 28 th Where: Location will vary and length may vary depending on activity, Hawrelak Park is the default location. Cost: May/June $120 July/August $120 May-August $180

4 ADULT Roller Skiing (Saturdays) WHAT: ENSC is offering roller skiing this spring/summer to adults wishing to learn to safely and confidently roller ski, with emphasis on technique. Equipment: Participants will require both classic and skate roller skis, along with classic and skate length poles. Roller skis are available for rent from Edmonton Nordic at a cost of $50/pair for the summer (plus a $200 damage deposit - to be returned). Before being permitted to participate in this program, all roller skiers must be members of the Edmonton Nordic Ski Club (ENSC) or another CCC/CCA affiliated club this for insurance purposes. All are required to wear an approved helmet and highly visible clothing at all times when roller skiing. When: Saturday May 19 th to Saturday September 1 st for 14 weeks 11:30 am to 1:00 pm There will be NO training on Saturday July 21 st, or July 28 th. Where: Locations will vary; the default location will be Hawrelak Park Cost: May/June $140 July/August $140 May-August $220 ADULT Strength Training (Mondays) Mondays: Gym Strength - Performance 104 Starts Monday May 7, 2018 Time 6:30-8:30pm There is more and more evidence supporting gym type strength training as a necessary addition to the cross-country skiers training regime. The exact form of strength training that is best is open for debate and while ENSC will not say that any one form is better than another, we have done our research and do support a gym based program that combines maximum muscular strength training with muscular endurance as well as explosiveness and power in the right combination, and at the right times of the year. The Strength Training Program has been born out of a strong and continued collaboration between a strength training specialist, a body mechanics specialist, and a cross-country ski technique specialist. This summer we will again be partnering with Kevin Masters and Performance 104. They are an entity that caters to the unique needs of endurance athletes. They have developed a strength training program that is progressive in nature and will focus on movements, from general to specific, that are directly related to those that mimic all aspects and techniques of cross country skiing. Nancy Burden of Kinsmen Physio brings to the table her knowledge and experience in body mechanics and proper body alignment seen both from a physiotherapist s point of view and as a top master international skier. She continues to train herself and will have tested out these training forms to gain a better understanding of the training that is taking place. Ulf Kleppe, Head Coach of ENSC completes the equilateral triangle. Ulf brings extensive, current technique knowledge to the mix. He too will have tested the program to gain a better understanding of the training that is taking place.

5 Cost: May/June $100 July/August $100 May-August $200 Minimum 10 participants needed.

6 Camp Schedule Summer/Fall 2018 # Type of Camp Location Date 1 Roller Ski Camp Edmonton Area May Distance and Endurance Camp #1 Edmonton Area June Jasper Camp #1 Jasper, AB July Haig Glacier Camp (Tentative) Kananaskis August CCA Jasper Camp Jasper, AB September Intensity Camp #1 Edmonton, AB September Frozen Thunder Canmore, AB October Lake Louise Camp Lake Louise, AB November Hinton Camp Hinton, AB December Christmas Camp SWC December 27-28