|
Monday or
Day 1
High
Intensity Day
Afternoon / Evening:
1 cycle
static stretching
12oz Accelerade or Cytomax
-Gym Training Schedule (weeks 1-3) Full
workout, all circuits
(Before Bed)
(9-10 hrs)
|
Tuesday or
Day 2
Moderate Intensity Day
Afternoon / Evening:
Skate Outdoor
(Mark off
a 2 mile course)
1 cycle
dynamic stretching
Set 1
- 35 pushups, 35 situps
- 2 miles
50-60%, work on weight shift and double push
- Without
resting, another 2 miles completing the
following intervals:
> 1 min
at 80%, 1 min 50-60%
> 1 min
at 90%, 1 min 50-60%
> 1 min
at 100%, 1 min 50-60%
Rest 5
min, consume fluids
Set 2
- 35 pushups, 35 situps
- 2 miles
50-60%, work on weight shift and double push
- Without
resting, another 2 miles completing the
following intervals:
> 1 min
at 80%, 1 min 50-60%
> 1 min
at 90%, 1 min 50-60%
> 1 min
at 100%, 1 min 50-60%
Rest 5
min, consume fluids
Set 3
- 30 pushups, 30 situps
- 2 miles
50-60%, work on weight shift and double push
- Without
resting, another 2 miles completing the
following intervals:
> 1 min
at 80%, 1 min 50-60%
> 1 min
at 90%, 1 min 50-60%
> 1 min
at 100%, 1 min 50-60%
- Consume
fluids
1 cycle
static stretching
12oz Accelerade or Cytomax
(Before Bed)
(8-9 hrs)
|
Wednesday
or Day 3
Low
Intensity Day
Afternoon / Evening:
sip 12-16oz Acc.
while exercising
1 cycle
dynamic stretching
- 1 hour, 80% effort bike ride
1 cycle
static stretching
(8 hrs)
|
Thursday
or Day 4
High
Intensity Day
Afternoon / Evening:
1 cycle
static stretching
12oz Accelerade or Cytomax
-Gym Training Schedule (weeks 1-3) Full
workout, all circuits
1 cycle
static stretching
(Before Bed)
(9-10 hrs)
|
Friday or
Day 5
Moderate
Intensity Day
Afternoon / Evening:
Skate Outdoor
(Mark off
a 2 mile course)
1 cycle
dynamic stretching
Set 1
- 35 pushups, 35 situps
- 2 miles
50-60%, work on weight shift and double push
- Without
resting, another 2 miles completing the
following intervals:
> 2 min
at 80%, 1 min 50-60%
> 2 min
at 90%, 1 min 50-60%
Rest 5
min, consume fluids
Set 2
- 35 pushups, 35 situps
- 2 miles
50-60%, work on weight shift and double push
- Without
resting, another 2 miles completing the
following intervals:
> 2 min
at 80%, 30 sec 50-60%
> 2 min
at 90%, 30 sec 50-60%
> 1 min at 100%
Rest 5
min, consume fluids
Set 3
- 30 pushups, 30 situps
- 2 miles
50-60%, work on weight shift and double push
- Without
resting, another 2 miles completing the
following intervals:
> 3 min
at 90%, 1 min 50-60%
> 2 min
at 100%
- Consume
fluids
1 cycle
static stretching
12oz Accelerade or Cytomax
(Before Bed)
(8-9 hrs)
|
Saturday or Day 6
Very High
Intensity Day
Morning:
Skate - Indoor Practice
1 cycle dynamic stretching
sip 16oz
Acc. while exercising
1 cycle static stretching
Gym
1 cycle
static stretching
12oz Accelerade or Cytomax
-Gym Training Schedule (weeks 1-3) Full
workout, all circuits
- Skip the leg exercises in circuit 5 & 6,
complete all others on the gym schedule
including the treadmill drills.
1 cycle
static stretching
OR
(for those
who do not have access to a gym)
sip 12-16oz Acc.
while exercising
1 cycle
dynamic stretching
20 pushups
25 situps
- 2 mile jog
4-minute rest
break
20 pushups
25 situps
- 50 meter
sprints x 6 (10 sec rest between sets)
2-minute rest
break
20 pushups
25 situps
1 cycle
static stretching
12oz
Accelerade
(Before Bed)
(9-10 hrs)
|
Sunday
or Day 7
Rest Day
(8-10 hrs)
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