pre·pare (pr-pâr) 1. To make ready beforehand for a specific purpose, as for an event or occasion 2. To put together or make by combining various elements or ingredients 3. To fit out; equip 4. To make things or oneself ready
With proper preparation… …a challenge to overcome… …becomes a task to complete Prepared by: Nicole Lark, Breathe Fitness
Athlete: 2016-2017 Zone 5 U19 AA Grit Start Date: September 26th, 2016 End Date: November 20th, 2016 Length of Training Phase: 8 weeks Phase 1 (8 weeks) – Build aerobic base; anatomical adaptation; balanced foundation; preliminary development of anaerobic capacity and speed
Weeks 1 to 8: (September 26th, 2016 to November 20th, 2016) General Overview of Phase 1
Session
Focus
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Aerobic Endurance + Core Endurance
Movement Skills + Entire-Body Lift
Ringette
Aerobic Capacity + Core Endurance
Speed Preparation + Entire-Body Lift
Rest Day
Ringette
Oxidative metabolism;
Transferable movement patterns; overall athleticism;
On-ice skills and conditioning
Oxidative metabolism;
Fast and slow glycolysis;
Recover; Regenerate;
Hip, Abdominal, and Core Endurance
Muscular Endurance and Strength
On-ice skills and conditioning
Release (Stretch)
Hip, Abdominal, and Core Endurance
Muscular endurance & strength
Relax;
Major Goals for the 1st Phase 1. Developing aerobic capacity with focus on oxidative metabolism 2. Back-to-basics; revisiting proper technique and athletic movement patterns 3. Anatomical adaptations; preparing joints and body for following phases of training 4. Beginning to develop fast and slow glycolysis (anaerobic capacity) 5. Beginning to develop speed