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1
- 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
- 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
- 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
• • |
4
- 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
- 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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7
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • |
8
- 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
- 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
- Thursday Club Workout
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
• • |
11
- 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
- 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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14
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • |
15
- 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
- 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
- Thursday Club Workout
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
• • |
18
- 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
- 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
• |
|
|
21
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • |
22
- 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
- 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
- Thursday Club Workout
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
• • |
25
- 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
- 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
• |
|
|
28
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Monday Club Workout
• • |
29
- 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
- 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'
• • |
31
- Thursday Club Workout
- 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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