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1
- 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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2
- 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'
• • • |
3
- BASIC STRENGTH
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
- Thursday Club Workout
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4
- 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
• • • |
5
- BASIC STRENGTH
- ALT Sport Workout
ALT Sport Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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6
- BASIC STRENGTH
- Club Workout @8:30-10:30
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7
- BASIC STRENGTH
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • • |
8
- 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).
• • |
9
- 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'
• • • |
10
- BASIC STRENGTH
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
- Thursday Club Workout
• • • |
11
- 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
• • • |
12
- BASIC STRENGTH
- ALT Sport Workout
ALT Sport Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
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13
- BASIC STRENGTH
- Club Workout @8:30-10:30
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14
- BASIC STRENGTH
- National Team Trials in San Diego
National Team Trials in San Diego
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
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15
- BASIC STRENGTH
- National Team Trials in San Diego
National Team Trials in San Diego
- 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).
• • • |
16
- 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'
• • • |
17
- BASIC STRENGTH
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
- Thursday Club Workout
• • • |
18
- 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
• • • |
19
- BASIC STRENGTH
- ALT Sport Workout
ALT Sport Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
• • |
20
- BASIC STRENGTH
- Club Workout @8:30-10:30
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21
- BASIC STRENGTH
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • • |
22
- 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).
• • |
23
- 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'
• • • |
24
- BASIC STRENGTH
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
- Thursday Club Workout
• • • |
25
- 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
• • • |
26
- BASIC STRENGTH
- ALT Sport Workout
ALT Sport Workout
An endurance activity is a good choice here -- VCKC encourages all youth athletes to be involved in multiple sports
• • |
27
- BASIC STRENGTH
- Club Workout @8:30-10:30
Club Workout @8:30-10:30
TIME TRIAL in the KEYS - 1000, 500, 200
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28
- BASIC STRENGTH
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • • |
29
- 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).
• • |
30
- 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'
• • • |
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