The following is a basis of how I best see the team to train during the summer period and is always subject to change; it should by no means be strictly adhered to! If there are illnesses, injuries, holidays, weddings or just need a break from training then let it happen and just join back into the programme. Never ever try to catch up or cram in lost training, just take it on the chin and look forward. Just like shooting what has happened is in the past so if it is a missed shot or 5 days lost training due to illness then forget about it and take the next shot or training session as professionally as you took the last. The following is the plan for the SS there is a plan for DS at the bottom of the document. Month February March April May June July August Emphasis Base General Base training Specific Cycling/running, easy roller skiing, a little hard training, circuits, swimming, golf, and positional paper shooting where possible Squats, body weight training, circuit training, increase of hard roller ski work, staying shooting on paper but moving onto combination training Strength on skis in double poling and skiing without poles, more intensive ski work, continued gym work, moving onto metal and testing combination training where possible Not as much training but harder shorter work on skis to prepare for races, will also incorporate shooting into some of the hard sessions but priority is ski speed Competition period, hopefully be able to organise Biathlon competition with RTR if range working Similar work as April/May but shorter and just a stimulant again for strength built up so far, back to paper shooting to work on positional problems or build on success Again similar work as June/July but hopefully be able to be even more specific this time around, moving back to mainly metal shooting Either repeat August peaking programme or make minor adjustments mix of paper and metal shooting Miscellaneous Anything you enjoy doing basically Strength Strength specific Race prep More gym work than aerobic More roller ski work Shorter and sharper work Selection Building up strength at beginning of training Beginning to move strength onto skis as ski balance should now be improving Starting to put training together and conduct some maximal training on skis Chance to see if work so far has been affective and to test peaking programme for the winter races Must take steps back during training to correct mistakes or techniques or training intensities Really hard to stay motivated during normally shitty weather Again must stay motivated during weather and festive period and healthy September Race October Strength November Strength specific Race prep More gym work than aerobic More roller ski work Shorter and sharper work December Everything is going to rotate around a two-week training cycle repeated four times during the first part of the year and twice during the second. As I said this is only a plan and there is a vast array of abilities in the team so you have to be the overall boss of your training programme, there are varying times denoted for the sessions, so you choose what is relative for your ability or available time. If you’re tired rest, if you are unable to do the training as it is too hard or to technical then sub it for something you feel relevant going from the emphasis of that part of the year’s schedule. There are 10-12 sessions per 2-week cycle therefore there is 1-2 days complete rest per week, some sessions will only take as little time as 40 minutes so after the first cycle you should be able to plan your training best around your individual schedules. Try and train with partners as much as possible. I do not expect everyone to complete all the training, if you can then fantastic, but there is plenty there for you to occupy yourselves with. I am going to need feedback on the sessions as I have pulled a few sessions direct from National training so need to know if they are to technical or demanding. Try and do your hard sessions after an easy day or day off, do not if possible do gym sessions back to back and remember if your easy training is to hard then you hard training will not be hard enough!! Basically stick to the intensities stated, you (and I) cannot train hard every day, twice a week is plenty. During Aug and Dec I have planned intensity blocks, which means there is only 10 sessions. During the second week of the cycle there is a 3-day period of back-to-back V02 (very hard) training, but there is and you must have at least 2 days rest after this block. At the bottom are some sample plans. There is also a calendar attached to help you plan the year better, I will be resending this when the training weekends and summer race dates are confirmed. There are also rest periods during the year and these are exactly that, rest! That’s means nothing more strenuous that a walk with the better half or a round of golf, you need to give something back to the body during the year or it will just break! This is my intention at the moment but as the year goes on the plan may need to be changed or adjusted, but for now there is a plan and we will see how it works? If you need to talk about the training or do not understand anything then get in touch 07909922126 or email@example.com Remember we are doing this because it is fun and we enjoy it, so if you feel run down or a bit fed up then take a break from training or go on a golfing holiday or something. I don’t want you to be tired of Biathlon before the season even gets started. 2008 training plan for senior squad Month Feb/Mar Gym work Circuits 2x CT1, CT2 Roller ski 1 x CL1, 2 x S1 Cross training 1 x SG3, 2xB Or if no bike (1 x R, SG1) 1 x SG3, 2xB Or (1 x R, SG1) 1 x B (or R) 1 x B (or R) Shooting Apr/May 2 x G1, G2 1 x CT1, CT2 1 x CL1, S1, S2 Paper shooting where possible Metal shooting where possible Mix of paper/metal shooting where possible Competition Paper shooting where possible Metal shooting where possible Mix of paper/metal shooting where possible Jun/Jul Aug 1 x G4 1 x CT1, CT3 2 x CT3 1 x S1, S2, S3, S4, 2 x CL1, X 1 x CL1, C2, S2, S3 1 x (S4, SG2, S4) Sept Oct Nov Dec 1 x G2 2 x G3 2 x G3 1 x G3 1 x CT1, CT3 2 x CT3 1 x CT3 1 x S1, S2 2 x CL1, S3 1 x S1, S2, S3, S4, 2 x CL1, X 1 x CL2, S2, S3 2 x CL1 1 x (S4, SG2, S4) 1 x B (or R) Below is an explanation of all the individual sessions. Remember you plan your own programme relative to your work/family commitments, I will train lunch and evenings but I know some of you will plan to train before work and lunch times. Just remember to stay hydrated and where possible always put aside time to warm up/down properly and to stretch. For those who do not know there training zones a rough guide follows working on a percentage of your max heart rate, REC = under 70%, B1 = 70-80%, B2 = 80-85%, TH = 85-95%, MAX = over 95% Session Gym 1 (G1) Muscle group Chest Back Squat Chest Back Squat Chest Back Squat Chest Back Squat Work 12 x 70% 10 x 80% 7 x 85% 5 x 90% 10 x 80% 5 x 90% 3 x 93% 3 x 90-95% Rest 4 min pause between exercise 6 min pause between sets 5 min pause between exercises 6 min pause between sets 6 min pause between exercises 6 min between sets Same time recovery as exercise or enough time to change weights But no shorter than 1 minute break Number of sets 2 Miscellaneous Towards the end of the base period training and end of race period you need to work out your 100% 1 rep max on all exercises, bench press, lat pull and squat. Must always do a good warm up, min of 15 min on cross trainer or similar. Gym 2 (G2) 2 Where possible work in pairs so you can spot each other to get most out of training. 2 When you fail the training (and you will! It is designed that way) continue to do the amount of reps but get your spotter to lift the weight but you control the downward movement. Be careful not to go to deep on the squats unless you are used to doing this sort of training, bench press goes down to chest but do not bounce and lat pull is best done on a sitting machine if possible failing that lie face down on a high bench and pull a bar up towards you. When having rest between sets do some core work to stay warm and balance. When doing circuits you need to plan certain exercises before you start and alternate upper body, core then legs. 1 set = 9 exercises in total, 3 x upper body, 3 x core, 3 x legs. When doing circuit 1 try and mix up different type of strength as in doing pure strength and ply metric. If you can start on pyramids higher than 5 then great but remember quality is more important than amount of reps. Gym 3 (G3) Gym 4 (G4) Circuit 1 (CT1) Circuit 2 (CT2) All (You choose) Pull ups Press ups Dips 1 leg squats Claps, Tricep springs, Straight leg & Bent leg jumps Bench jumps 5 x 75% 3 x 85% 2 x 90% 1 x 95% 1 x100% 1 x 95% 2 x 90% 4 x 85% 6 x 80% 1 minute 1 30 seconds after each exercise 1 minute after each set Same time recovery 3/4 Circuit 3 (CT3) Pyramid Start on 1 and begin by aiming to get to 5 and back down then build up 5-10 15-25 20-30 20-30 10-15 1 3/4 min betweens exercises 6 min between sets 2 Must have 72 hours rest between ply metric training and remember to spend the minimum amount of time on the floor. If you want to add more strength then you should look at getting a roller board doing sessions like, 10-15 x 2-3 minutes same rest and 10-15 x 20 explosive pulls with 1.5 times rest. Type of roller ski Classic 1 (CL1) Classic 2 (CL2) Skate 1 (S1) Skate 2 (S2) Skate 3 (S3) Skate 4 (S4) Ski gang 1 (SG1) Ski gang 2 (SG2) Ski gang 3 (SG3) Bike (B) Run (R) Double/ No poles, 1 pole (X) Duration 45min to 1.45hrs 30 min 45min to 1.45hrs 1 hour Intensity B1, easy REC, V easy B1/2, easy/moderate TH, long race pace MAX, short race pace Sprint Emphasis Technique, balance Recovery Technique, balance Trying to build up to 1 hour @ TH, long race pace Trying to build up to 30 min @ MAX, short race pace V02 Miscellaneous Just time to work on balance and classic technique by easy training don’t forget to do no poles during session Very easy training after races or V hard training Time to work on technique with video if possible or to combine with shooting, when skiing downhill occasionally keep tempo high and snappy Begin by splitting hour into 4 x 15 min sessions and start by doing 6 min @ TH then 9 min @ B1 then build up after you feel that you have completed that level at a good standard. E.g. 7+8, 8+7, 9+6 stop if reach 13+2. As above but working over 30 min so begin breaking down 10 min blocks, I suggest starting with 5+5, must be properly warmed up. Getting used to skiing as fast as possible and pushing to limits, V good warm up must be done and good warm down, min 15 min. Aug 5 min rest between reps, Dec 4 min rest and we will do session in Jan with 3 min rest. Best to do this walking up mountains etc, bit tricky round East Anglia though? 30 min 6 x 3 min 6 min recovery 45min to 1.45hrs 6 x 3 min 6 min recovery 9 x 2 min 4 min recovery 1.30 – 4 hrs 45 min – 1.45 hrs 40 min to 1.20 hrs B1, easy MAX Just a general ski gang session as a break from other training V02 TH, hard but not max B1, steady B1, steady B1/2 steady/moderate Getting used to ski gang Done on a steady not to steep incline First 2.30 min at a hard pace then sprint last 30 sec. Apr May 6 min rest, Aug 5 min rest between reps, Dec 4 min rest and we will do session in Jan with 3 min rest but classic. Try to bound as much as possible and reach with arms, It is not running with poles. Try to do a couple of sprints during session to liven up legs and work on fast twitch and a bit of fun. Good to sprint for village signs. Try to stay off road, sub bike rides for runs if necessary, Can be used in combination with shooting. When double poling try (not all the time) to get up on toes to commit to the ski. When doing no poles keep hands moving in correct motion for relevant technique (if on steep hill better to swing arms to keep moving) when doing 1 pole also keep the free hand doing same arm action. Try about 5 min of each. Just a long road/mountain bike ride to work legs and do some distance work Just a steady run to keep running legs for ski gang sessions Strength on skis to work on upper body (double pole), legs (no poles) and core (1 pole) Sample for April/may cycle Day Session What I plan Miscellaneous Gym 1 Monday Circuit 1 Tuesday Bike 2.30 hours When I ride out of my seat going to try and stop upper body from bobbing Wednesday Want to stay focused throughout and keep pushing Thursday Ski Gang 2 Try and only have no more than 3.30 recovery Gym 2 Friday Saturday Classic 1 1.30 hours Want to try and ride ski for as long as possible Sunday Skate 2 Aim to do 9 min @ TH then 6 min @ B1 Want to focus on riding a flat ski for as long as possible Monday Gym 1 Tuesday Aim to get to 7 and back to 0 this time If technique starts to fail then start to head back to 0 Wednesday Circuit 2 Gym 2 Thursday Skate 1 1.45 hours Want to focus on feet not going down on skate 2 until poling finished Friday Bike 3 hours Want to sprint for 5 village signs and stay in seat for all hill climbs Saturday Sunday Sample for Circuit 1 Chest press Lat pull Bungee Shoulder press Lat pull down Bicep curl Peck deck Back deck Bungee Claps Row Dip claps Sit up Back ext Side plank Straight leg raise Back plank Side plank Crunches Back ext Side raise Sit up Arm + leg hold Side raise Leg press Leg ext Leg curl Ski squat Abductors Adductors Single leg push Single leg push Balance Straight leg jumps Drop offs Bent leg jumps DEVELOPMENT SQUAD The plan is going to be different for the DS as the ability to do the amount of effective roller skiing is not possible, if I planned similar for you I believe you would only become frustrated and tired as roller skiing when technique is not good is very tiring, and I feel your fitness would also dip because you will not be getting any fitness benefits from trying to roller ski. Therefore the DS plan is a simple guide to what you should be aiming to do week to week, there is no need to try any sort of peaking in this plan as the development squad is all about just getting people skiing technically well as opposed to fast. Day Monday Session Duration Skate 30 min – 1 hour Minimum 1-5-1 30 min – 1 hour 2-3 sets (1 set = 9 exercises) 30 min – 1 hour Emphasis Spend first half of the session doing no poles to work on balance, then bring poles in to concentrate on timing of all techniques you are able to do effectively Pyramid work as SS are doing During the session stop using poles for certain periods, again just to improve basic balance Circuit 1 as SS are doing Spend first half of session concentrating on timings of techniques you can effectively do and the second half trying to do the techniques you are learning, if you can do all techniques then try to do 100 meter intervals at faster pace with 500 meters between If running be good to take classic poles and when running up hill use poles to induce some Quadra pedal work. CT 2 Tuesday Wednesday Classic CT 1 Thursday Friday Skate Saturday Sunday Bike/ Run As long as you would normally Until the first training weekend just do the normal fitness work you are used to, and then we will expand more on what is best for you to try during your normal weeks training. This is to run alongside your normal training schedule as the work is not of a high fitness requirement, it is just to get your balance and technical knowledge to a standard that when you get on snow you will only have to transfer your skills to real skis. As the year plods on we might have to split the group up and class together different abilities and then we will issue relevant training programmes but I do not see this happening until after the September race period. If you fancy trying any of the SS plan then of course feel free to do so and let me know at the next training weekend so we are aware of your improving abilities. Do not worry that it might not seem as much as you may expect but when the training weekends are added in I am confident this will work.