Training Calendar – Ventura Canoe & Kayak Club

December 2023
Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1 BASE/HYPERTROPHY 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 • • •	2 BASE/HYPERTROPHY BASE/HYPERTROPHY Endurance Workout Endurance Workout Bike, run, swim, row, climb... But do it for a LONG time! • •
3 BASE/HYPERTROPHY BASE/HYPERTROPHY Club Workout @8:30-10:30 Club Workout @8:30-10:30 ACA Annual Meeting ACA Annual Meeting Meeting Link: https://us06web.zoom.us/j/87278698356?pwd=gHitubAr9DP8Nsg1LkONNGFdgSV89l.1 Meeting ID: 872 7869 8356 Passcode: 990735 • • •	4 BASE/HYPERTROPHY BASE/HYPERTROPHY Weight Lifting (Heavy) Weight Lifting (Heavy) Include warm up before stretching, too. • •	5 BASE/HYPERTROPHY 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). • •	6 BASE/HYPERTROPHY 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' • • •	7 BASE/HYPERTROPHY BASE/HYPERTROPHY Alternate Sport Workout Alternate Sport Workout Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. • •	8 BASE/HYPERTROPHY 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 • • •	9 BASE/HYPERTROPHY BASE/HYPERTROPHY Endurance Workout Endurance Workout Bike, run, swim, row, climb... But do it for a LONG time! • •
10 BASE/HYPERTROPHY BASE/HYPERTROPHY Club Workout @8:30-10:30 Club Workout @8:30-10:30 • •	11 BASE/HYPERTROPHY BASE/HYPERTROPHY Weight Lifting (Heavy) Weight Lifting (Heavy) Include warm up before stretching, too. • •	12 BASE/HYPERTROPHY 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). • •	13 BASE/HYPERTROPHY 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 BASE/HYPERTROPHY BASE/HYPERTROPHY Alternate Sport Workout Alternate Sport Workout Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. • •	15 BASE/HYPERTROPHY 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 BASE/HYPERTROPHY BASE/HYPERTROPHY Endurance Workout Endurance Workout Bike, run, swim, row, climb... But do it for a LONG time! • •
17 BASE/HYPERTROPHY BASE/HYPERTROPHY Club Workout @8:30-10:30 Club Workout @8:30-10:30 • •	18 BASE/HYPERTROPHY BASE/HYPERTROPHY Weight Lifting (Heavy) Weight Lifting (Heavy) Include warm up before stretching, too. • •	19 BASE/HYPERTROPHY 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). • •	20 BASIC STRENGTH 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' • • •	21 BASIC STRENGTH BASIC STRENGTH Alternate Sport Workout Alternate Sport Workout Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport. • •	22 BASIC STRENGTH 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 Club Paddle in the Key Club Paddle in the Key • • • •	23 BASIC STRENGTH BASIC STRENGTH Endurance Workout Endurance Workout Bike, run, swim, row, climb... But do it for a LONG time! • •
24 BASIC STRENGTH BASIC STRENGTH Club Workout @8:30-10:30 Club Workout @8:30-10:30 • •	25 BASIC STRENGTH BASIC STRENGTH Weight Lifting (Heavy) Weight Lifting (Heavy) Include warm up before stretching, too. • •	26 BASIC STRENGTH 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). • •	27 BASIC STRENGTH 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 BASIC STRENGTH 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 BASIC STRENGTH 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 BASIC STRENGTH BASIC STRENGTH Endurance Workout Endurance Workout Bike, run, swim, row, climb... But do it for a LONG time! • •
31 BASIC STRENGTH BASIC STRENGTH Club Workout @8:30-10:30 Club Workout @8:30-10:30 • •