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1
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
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2
- 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).
- Workout
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3
- 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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4
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
- Workout
• • |
5
- 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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6
- 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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8
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Club Workout
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9
- 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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10
- Weight Lifting (Light)
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
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11
- 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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12
- Olympic Hopes Trials
- 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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13
- 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
- Ted Houk Regatta
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14
- Ted Houk Regatta
- Club Workout @8:30-10:30
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15
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Competition Track Workout
Competition Track Workout
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16
- 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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17
- Weight Lifting (Light)
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
- Competition Track Workout
Competition Track Workout
• • |
18
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
• |
19
- Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
- Competition Track Workout
Competition Track Workout
• • |
20
- 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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22
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Competition Track Workout
Competition Track Workout
• • |
23
- 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).
• |
24
- Weight Lifting (Light)
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
- Competition Track Workout
Competition Track Workout
• • |
25
- Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
• |
26
- Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
- Competition Track Workout
Competition Track Workout
• • |
27
- 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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29
- Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
- Competition Track Workout
Competition Track Workout
• • |
30
- 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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