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1
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BASE/HYPERTROPHY
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Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
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Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
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2
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BASE/HYPERTROPHY
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Endurance Workout
Endurance Workout
Bike, run, swim, row, climb... But do it for a LONG time!
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3
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BASE/HYPERTROPHY
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Club Workout @8:30-10:30
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ACA Annual Meeting
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4
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BASE/HYPERTROPHY
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Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
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5
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BASE/HYPERTROPHY
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Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
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6
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BASE/HYPERTROPHY
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Weight Lifting (Light)
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
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Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
Steady paddling with variable tempos for 45-60'
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7
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BASE/HYPERTROPHY
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
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8
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BASE/HYPERTROPHY
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Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
-
Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• • •
|
9
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BASE/HYPERTROPHY
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Endurance Workout
Endurance Workout
Bike, run, swim, row, climb... But do it for a LONG time!
• •
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10
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BASE/HYPERTROPHY
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Club Workout @8:30-10:30
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11
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BASE/HYPERTROPHY
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Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
• •
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12
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BASE/HYPERTROPHY
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
• •
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13
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BASE/HYPERTROPHY
-
Weight Lifting (Light)
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
Steady paddling with variable tempos for 45-60'
• • •
|
14
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BASE/HYPERTROPHY
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
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15
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BASE/HYPERTROPHY
-
Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
-
Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• • •
|
16
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BASE/HYPERTROPHY
-
Endurance Workout
Endurance Workout
Bike, run, swim, row, climb... But do it for a LONG time!
• •
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17
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BASE/HYPERTROPHY
-
Club Workout @8:30-10:30
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18
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BASE/HYPERTROPHY
-
Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
• •
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19
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BASE/HYPERTROPHY
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
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20
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BASIC STRENGTH
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Weight Lifting (Light)
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
Steady paddling with variable tempos for 45-60'
• • •
|
21
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BASIC STRENGTH
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
• •
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22
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BASIC STRENGTH
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Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
-
Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
-
Club Paddle in the Key
• • • •
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23
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BASIC STRENGTH
-
Endurance Workout
Endurance Workout
Bike, run, swim, row, climb... But do it for a LONG time!
• •
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24
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BASIC STRENGTH
-
Club Workout @8:30-10:30
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25
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BASIC STRENGTH
-
Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
• •
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26
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BASIC STRENGTH
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run for 60-90min. Focus on endurance or strength according to training phase (or season of another sport if you are involved in school sports).
• •
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27
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BASIC STRENGTH
-
Weight Lifting (Light)
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
-
Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
Steady paddling with variable tempos for 45-60'
• • •
|
28
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BASIC STRENGTH
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
• •
|
29
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BASIC STRENGTH
-
Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
-
Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• • •
|
30
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BASIC STRENGTH
-
Endurance Workout
Endurance Workout
Bike, run, swim, row, climb... But do it for a LONG time!
• •
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31
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BASIC STRENGTH
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Club Workout @8:30-10:30
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