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1
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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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3
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Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
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4
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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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5
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Weight Lifting (Light)
Weight Lifting (Light)
Include warm up before stretching, too. Light day - focus on paddling intervals.
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Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
Steady paddling with variable tempos for 45-60'
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6
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
•
|
7
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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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10
-
Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
•
|
11
-
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).
•
|
12
-
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'
• •
|
13
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
•
|
14
-
Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
-
Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• •
|
15
-
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
•
|
|
|
17
-
Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
•
|
18
-
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).
•
|
19
-
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'
• •
|
20
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
•
|
21
-
Weight Lifting (Medium)
Weight Lifting (Medium)
Include warm up before stretching, too.
-
Paddle or Land Workout by Phase
Paddle or Land Workout by Phase
• •
|
22
-
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
•
|
|
|
24
-
Weight Lifting (Heavy)
Weight Lifting (Heavy)
Include warm up before stretching, too.
•
|
25
-
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).
•
|
26
-
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'
• •
|
27
-
Alternate Sport Workout
Alternate Sport Workout
Cycle/Swim/Run; variable tempos, working on endurance or other sport if involved in school sport.
•
|
28
-
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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