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1
- 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'
• • |
2
- 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
• • |
3
- Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
- Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• • |
4
- 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
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • |
7
- 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).
• |
8
- 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'
• • |
9
- 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
• • |
10
- Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
- Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• • |
11
- 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
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • |
14
- 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).
• |
15
- 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'
• • |
16
- 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
• • |
17
- Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
- Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• • |
18
- 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
- Off da Couch Race
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|
20
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • |
21
- 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).
• |
22
- 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'
• • |
23
- 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
• • |
24
- Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
- Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• • |
25
- 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
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
• |
28
- 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).
• |
29
- 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'
• • |
30
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
• |
31
- Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
- Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• • |
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