Training
Training |
|
| Training Plan | ||
|---|---|---|
| Document | Description | |
| Training Plan Introduction | Gives some training fundamentals. Defines roles. | |
| Training Plan Basics | Important notes on the following: warm-up, intensities, circuit exercises, drills accells and technical program, slide board and imitations. | |
| Power Exercises | Power exercises specific for speed skating. | |
| Training Heart Rates | Training heart rate zones for different age groups. | |
| Training Cards | ||
| "Circuit Weights" | 640x820 (55 KB) | 1280x1650 (147 KB) |
| "Exercises 1" | 640x820 (37 KB) | 1280x1650 (115 KB) |
| "Exercises 2" | 640x820 (35 KB) | 1280x1650 (110 KB) |
| Generic Summer Off Ice Training Program | ||
|---|---|---|
| Refer to Training Plan Basics for descriptions. Increase intensities first three weeks, reduce intensity in the fourth week to "week 1" level, then build again in following weeks. Note: Athlete can adjust the day-to-day schedule for an off day other than Sunday. |
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| Monday: | L2/L3 | Endurance Run 20', or Bike 45', then Circuit |
| Tuesday: | L2 | Endurance Run 45', or Bike 90' |
| Wednesday: | L3 | Drills, Accels, Tech Program |
| Thursday: | L3/L4 | Imitations (side to side, low walks, crossovers up hill) |
| Friday: | L2/L3 | Endurance Run 45', or Bike 90' |
| Sunday: | Off | |
For questions and comments contact Bob Halden at bob@pittsburghspeedskating.org.
