** Upon purchase, you will receive an email with a zipped file that contains three PDF booklets: Phase 1 (week 1-3), Phase 2 (week 4-6), and Phase 3 (Week 7-8). Each booklet is between 12-20 pages. Each exercise has a clickable link in which Marie-Michele shows and tells you how to do the exercise. The PDF’s are both printable and clickable (online). Easy-peasy!
The U14 program was designed as a progression from the U12 program and/or for racers around 12-14 years old. There is on continuation of body movement awareness work with a greater focus on ski-specific strength.
The goal is to start teaching young racers the basics of strength work with some olympic weightlifting techniques as well as bringing up the intensity and volume of training while keeping the fun elements in.
Here is an example of the weekly training outline:
|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUN |
|
Balance |
Plyo |
Core |
Games (soccer, tennis, basketball) 1 hour+ |
Lifting |
Metabolic System |
OFF |
|
Lifting |
Pilates |
Commando |
Stretching (45 mins) |
Balance |
Core |
OFF |
Equipment you will need access to:
Foam Roller (full length), Thera band (mini and long), ski pole, Dumbbells, Barbell, Cones, Spin Bike, Bosu Ball, Slack Line, Boxes, Hurdles (mini and high), Soccer Ball, Hamstring hold machine, Chin up bar, TRX, Swiss Ball, Hang Bar, Balance Disk, Medicine Ball.
**If you don’t have all the equipment here, don’t panic, there are many ways to get creative! Think water bottles instead of cones, chalk instead of speed ladder, a rock instead of a medicine ball.
Types of workout:
Lifting (strength), Speed and Agility, Muscular Endurance, Balance, Plyo, Games, Stretching/Yoga, Metabolic System, Pilates, Core, Commando Circuit.
Reminder of bullet points:
