MISTAKE

OK, I jumped the gun thinking we started the Season next week. Anyway we are back on the old schedule of boys at 5:30. Please start bringing, running shoes, jacket and pants to protect yourself against the elements. If the weather permits we will try and get outside to get some fresh air.

Week before start of Season

With one week to go before official start of the season make sure you are working on your base fitness. Practice will be starting at 4:30 with the whole team.

The Plan for Mid Winter Break

Let’s get back to basics on the erg. Concentration will be on steady work based on stroke rate. So if you are returning or just continuing on the plan a question that might come to mind is, “I have been forced to take time off training, how do I know how to pace the sessions now?”
It’s best not to take extended periods off training if you can help it, but life has to get in the way sometimes. A good method to get back into the plan after time off, for whatever reason, is to back off your targets by 1second in pace for each week you have had off. So if you have been away on holiday for two weeks, take 2seconds off your pacing targets for this cycle, and build back from there.

The plan for the week is based around stroke rate but remember stroke rate and split should have a correlation. Again it’s back to basics so this is just good old steady work.

The Plan for Mid Winter Break: Follow what Tom and Mike have for you or do the following.
Mo. Warm Up: None (rate is low enough to get body acclimated)
2x5k: 1k at16, 1k at18, 1k at 20, 1k at 18, 1k at 16 Rest:3’

Tu. CIRCUIT:#2 THE 27 CARDIO/CORE/STRENGTH
• 2’:RUN/JUMP JACK/orERG
• 1’:CRUNCHES
• 2’:RUN/JUMP JACK/orERG
• 1’:PUSH UPS
• 2’:RUN/JUMP JACK/orERG
• 1’:JUMPIES
• 2’:RUN/JUMP JACK/orERG
• 1’:MOUTAIN CLIMBERS
• 2’:RUN/JUMP JACK/orERG
• 1’:GET UPS TO JUMP
• 2’:RUN/JUMP JACK/orERG
• 1’:SIT UPS
• 2’:RUN/JUMP JACK/orERG
• 1’:SCULLS
• 2’:RUN/JUMP JACK/orERG
1’:RUSSIAN TWIST

We. Warm Up: 6’-10’
3x3k: 1k at 18, 1k at 20, 1k at 22 Rest: 4’

Th. Warm Up: None (rate is low enough to get body acclimated)
2x6k: 2k at 16, 2k at 18, 2k at20 Rest: 2’

Fr. Run for 45’- 60’ continuous easy.

Wisdom of John Wooden

The Wisdom of Wooden: My Century On and Off the Court":

"I want to be clear about something: Winning or losing matters.... But my belief is that winning and losing are a by-product, offshoot, consequence of something more important.... My definition of success, my concept of what constitutes "greatness" in an individual or a team and how to achieve those lofty goals, is put in perspective with a simple directive:

Do not judge yourself by what you have achieved but rather by what you could and should have achieved given your potential- if you'd never ceased trying to be the best you could be."



In the end, it's not where you've placed in the field but, rather, if you worked to your potential. Of course if you worked to your potential I think you know where you placed in the field.

Yours truely,
Johnny Canal

Training for Week Example

TRAINING: Example Week of:
Monday, 2011
Warm Up: 5'-10'
Workout Goal: Steady + AT
Time/Distance: 3k, 2.5k, 2k = 7.5K
Stroke Rate Structure: 3k+24, 2.5K+20, 2k+16
Rest: 4' between set
Tuesday, 2011
Warm Up: 5'-10'
Workout Goal: Weights/Cross Train
Time/Distance: Warm Up and Weight Circuit:40-50’
Stroke Rate Structure:
Rest:
Wednesday, 2011
Warm Up: 5'-10'
Workout Goal: O-AT interval
Time/Distance: 5x800
Stroke Rate Structure: 200+4, 200+9,200+7,200+4
Rest: 5'
Thursday, 2011
Warm Up: 5'-10'
Workout Goal: Steady State
Time/Distance: 2x5K
Stroke Rate Structure: 2K+24,1K+20,2K+24
Rest: 3'30»
Friday, 2011
Warm Up: 5'-10'
Workout Goal: CROSS TRAIN
Time/Distance:50-60’Steady State/RUN
Stroke Rate Structure:
Rest:

Presentation of Purposeful Training

The Calling

What would Johnny do?

Johnny Canal needed to work off some frustration.
Today's workout was:
Jog: 30' easy.
Cycle: 30' steady firm just below tempo.
Erg: 15' 1'+7,1'+24,1'+7,1'+24........
Stretch

Boring, tedious, but putting money in the bank.

CREW is WERC

SUCCESS IS DEPENDENT ON WORK PUT IN