HARVARD UNIVERSITY NORDIC SKIING STRENGTH & CONDITIONING

HARVARD UNIVERSITY NORDIC SKIING STRENGTH & CONDITIONING Dear Harvard Men’s and Women’s Nordic Skiing, Strength and Conditioning is one of the corners...
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HARVARD UNIVERSITY NORDIC SKIING STRENGTH & CONDITIONING Dear Harvard Men’s and Women’s Nordic Skiing, Strength and Conditioning is one of the cornerstones of our nordic program. We have had a successful off season to this point; we want to continue with this momentum. As you look to the 2009-2010 Harvard University nordic season, ask yourself how hard you are willing to work this summer to prepare for the fall/winter season. The best way to earn your teammates respect and the coach’s respect for the season is to come in to the fall season in your best physical condition. This Summer Manual, when followed in its ENTIRETY will bring you into fall season physically ready to contribute to the success of Harvard Nordic 2009-2010. This program has been developed to give you step-by-step summer strength and conditioning program to enhance each skier’s athletic ability and to achieve maximum results by next fall. The Harvard way is summed up in one word….INTENSITY. It is maximum gains in the minimum amount of time. Skiers invest their time in the weight room with a purpose and do not spend their time doing non-productive activities. Everything we do is for a reason and a purpose. Consequently, our workouts are very intense, relatively brief, and never more than five times per week. Strength training for athletics is only valuable in the context of the sport. We are not a weightlifting team, nor are we marathon runners. Too much emphasis in one area of training leaves you deficient in other areas. Overall fitness, specific to the needs of skiing, is our priority. Intensity includes: • Perfect repetitions performed with maximum effort • Complete concentration throughout a workout session • Continuous effort, even when the body is in severe oxygen debt • Hard work Summer is here, and this manual represents the tools you need to prepare for the greatest season yet. A team full of fresh energy and a mindset focused on redefining positive work rate. Set out to return to Harvard in the best shape of your life. We have supplied you with the method; the challenge is up to you! If you ever have any questions over the summer about the program please feel free to contact me at anytime. Have a great summer...Sincerely, Shauna Forsyth (c) 978-821-6668 (o) 617-495-0502 [email protected] Mel Boldt (c) 262-352-9293 [email protected]

“Hard work beats talent when talent doesn’t work hard.”

Harvard Nordic Skiing Summer Workout 2009 The following plan is to designed to complement the endurance work that coach has you doing, letting you maintain the strength the we have achieved in the weight room, as well as help address some areas that we need to focus on as a team (i,e core). The majority of the workouts will consist of simple circuits that can be done with or without out the use of a weight room and will require only a few pieces of equipment (Physio ball, medicine ball, jump rope). There will be the options for those who are able to get to a weight room this summer, but I want to keep the workouts simple and basic so there will be no excuse for not doing them. Your strength and conditioning program is going to consist of the following: 2 strength workouts, 1 ski specific workout (which includes a plyo program), hip strengthening circuits (to be done on endurance days), and a core progression program (to be done on strength/ski specific days and hip strengthening days). If you have access to a weight room, you should complete the two strength workouts on the card plus one ski specific workout per week. If you do not have access to a weight room, you should do the ski specific workout 3x per week instead. Below you will find the following: 1. Hip strengthening circuit 2. Ski specific workout - dynamic warm-up - plyos - core - speed - endurance circuit 3. Speed and agility descriptions 4. Core progressions 5. 2-day strength card Hip strengthening / flexibility circuit (to be done on same day as endurance work) 1. sumo body weight squats 2. lateral squats 3. lying hamstring kicks 4. double leg hip bridge hold (on ball if available) 5. single leg hip bridge hold (on ball if available) 6. double leg hip bridge lifts (ball) 7. single leg hip bridge lifts (ball) 8. fire hydrants (arms straight, on all fours) 9. hip circles (big quick circles) 10. prone hurdlers (on stomach- knee to elbow) 11. scorpions (on stomach – opp foot – opp hand) 12. iron cross (on back – opp foot – opp hand) 13. DAY TWO CORE WORK (see progression sheet)

x 10 x 10ea x 10ea x 30 sec x 20sec x 10 x 10ea x 10ea x 10 ea (forward and back) x 10 ea x 8ea x 8ea

SKI specific work (to be done at least once a week) (speed work can be worked in on days of strength or endurance work) following in the order it is written. Dynamic warm-up: this warm up should be done in a moving manner if space allows, if you are not able to find space to use, it can also be done in place. - Ski imitation drills - WALKING HIGH KNEE TO LUNGE - FIGURE 4 TO ELEPHANTS - HEEL TO BUTT PULLS - LATERAL LUNGE STRETCH - FRANKENSTEIN WALK - BUTT KICKS - MARCHING QUICK SKIPS - HIGH KNEE RUN - LATERAL SHUFFLES - CARIOCA - POWER SKIPS FOR HEIGHT - POWER SKIPS FOR DISTANCE

X 10 YARDS X 10 YARDS X 10 YARDS X 10 YARDS X 10 YARDS X 15 YARDS X 15 YARDS X 15 YARDS X 15 YARDS EACH X 15 YARDS EACH X 15 YARDS X 15 YARDS

Plyos: work on being explosive and quick, but never sacrifice form – good landing technique! Try to alternate between a hill (resistance) and flat ground (speed) plyo workout Linear: -

broad jumps (stick landing) high knee skip (fast!) use your arms skater bounds (like on track) jump out at a 45 degree angle – continuous jumps classic bounds (long strides, cover as much distance as possible) TECHNIQUE! single leg jumps (fast and continuous – in place) use arms – opp arm/opp leg

x6 x15 ea knee x 15 total x6 x 6ea side

-

lateral broad jumps (stick landing) lateral bounds (push off from one, land on both) lateral line hops (find line and jump over side to side as fast as you can) lateral box jumps (if box/step/bleacher is available)

x6 x 5 ea side x 10ea side x 4 ea side

Lateral:

Core: Day 4 on progression sheet. If you are doing the ski-specific workout 3x/week, you should rotate among Days 1, 3 and 4 on the progression sheet. Speed: refer to speed and agility descriptions - push-up starts -

mountain climber sprints

-

back peddle push-offs slalom cone drill (agility) turn around cones 1st round: sprint – sprint 2nd round: sprint – shuffle 3rd round: shuffle – backpeddle push-8’s (agility) wks 1-4 – 5reps wks 6-9 – 7reps wks 11-13 – 9 reps wks 15-17 – 10 reps

-

x 3 leading with each leg, 5 yard sprints x 3 leading with each leg, 10 yard sprints x 5, 5 yards x 2 ea. Direction ea. round x see sheet

Ski endurance circuit: Note: start with 2x thru in Phase 1; number increases in each subsequent phase. - walking lunges (or alternating in place if no space to walk) (arm behind head) x 40yds or 25 ea leg - dips (off bleacher/bench – work up to keeping legs straight) x 25 - push-ups (start at 15 perfect reps, work your way up to being able to do 25 by end of summer) - bw squats x 20 reps - pull-ups (if you are not in a gym, you should be able to find a park where they have pull up bars….these are very important for you to strengthen your pull!!!) palms face away x 10 - sit-ups x 50 total - side hip lifts x 25 ea side - jump rope (jumping jacks if no rope available)

SPEED AND AGILITY DESCRIPTIONS Pushup-Start Sprints: • • • • • •

Starting lying on the ground, hands under shoulders Come up to a push-up position, driving one leg up under hips (mnt. Climber position) On the go, drive off that forward foot into a low 5-10 yard sprint (follow distance on card) Make sure you are doing the prescribed reps on both sides STAY LOW ON THE START USE YOUR ARMS AS YOU DRIVE OUT

Mountain climber starts: • Begin in push-up start position • • • • •

As you push-up drive knees into a 3-count mountain climber, keeping hips low On the 3rd count, drive off the front leg into a low 5-10 yard sprint Make sure you are doing the prescribed reps on both sides STAY LOW ON THE START USE YOUR ARMS AS YOU DRIVE OUT

BACK PEDDLE PUSH-OFFS • Athlete starts in back peddle position (down low with hips sitting back) • Keeping eyes up (not looking down); back peddle required distance, when you see the line underneath you, stay low and drive off into a forward sprint back to starting position

Slalom Cone Drill • • • •

5 yards

Make sure you perform drills in each direction Set cones up cones – anywhere from 6-9 You can perform drills cutting in front and touching the cone, or staying low and tight and turning around the cone – check coaches instructins Other combination include – sprint from first to second, shuffle from second to third…etc shuffle from first to second, back peddle from second to third…etc

Start

5 yards

Finish

Push – 8’s • Set up cones/lines that are 5 yards apart • Work on speed, but more specifically work on technique and cutting out of your turns • Stay low • One rep = sprint there and back, shuffle there and back, backpeddle there and back, sprint there and back

STRENGTH TEST RECORD

SQUAT

BENCH

HANG CLEAN

DATA ENTRY

MAX

MAX

MAX

165

145

130

0

0

120

105

90

Burress, Meri

90

75

75

Devlin, Alyssa

85

80

110

90

0

0

95

85

Petach, Trevor Tofte, Joe Thor

Mangan, Audrey Mulshine, Shannon Miller,Clare

80

75

STRENGTH AND CONDITIONING CALENDAR SCHEDULE PHASE 1 WEEKS:

rest/endurance test

PHASE 2

PHASE 3

1-Jun 8-Jun 15-Jun 22-Jun

6-Jul 13-Jul 20-Jul 27-Jul

10-Aug 17-Aug 24-Aug

29-Jun

3-Aug

31-Aug

LIFT

SEE CARD

SEE CARD

SEE CARD

SKI ENDURANCE CIRCUIT

2 X THRU

3 X THRU

4 X THRU

CORE SKI ENDURANCE TEST - PULL UPS - PUSH UPS - SIT-UPS - DIPS

PH. 1

PH. 2

PH. 3

testing is to be completed during the rest week MAX 1MIN TIMED 1MIN TIMED 1MIN TIMED

MAX 1MIN TIMED 1MIN TIMED 1MIN TIMED

MAX 1MIN TIMED 1MIN TIMED 1MIN TIMED

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