All skaters 13 years and older, this workout is for you, if you do
not have a heart rate monitor, it might be time to get one. Anyone
under 18 should have adult supervision for weights, skaters 13 or 14
years old need to work with weights that are lighter, see me if you
want to know what weight to use for which exercise. Heavy Leg
workouts means you do 4 Sets of 5 reps at high weight, increase your
weight by at least 5 pounds on each exercise every week. If you are
serious, you have to log your exercise time and bring it to me for
review. If you would like a more personalized plan please let me
know. Check with your doctor before undertaking an exercise
program. If something hurts, don't do it!

This workout will take you through the next 20 weeks. You can use
any day of the week for your starting point.
WS = Warm and Stretch S = Stretch - Work time (2 hr, 1 hr etc.
does not include warm up time)

Recovery - 4 Weeks
Day 1 - Core & General Exercises 1.5 Hr - WS Sit-ups, Back-ups,
Jumping Jacks, Crunches, Leg Raisers to the Side, at least 10
different exercises.
**
Day 2 - Cardio WS - Run 30 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1hr @ 170 heart rate.*
Day 3 - Rest
Day 4 - Core & Gerneral Exercises 1.5 Hr - WS - Include some Low
Walking
and Lunges in your 10 exercises **
Day 5 - Cardio WS - Run 30 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1hr @ 170 heart rate.*
Day 6 - Rest WS -
Day 7 - Rest

* During Recovery Cardio Days can be substituted with a fun bike
ride with someone, a hike in the mountains, a softball game, or
something Fun.
** During Recovery Exercise Days can be substituted with swimming, a
soccer game or something fun but a little more intense.

Rest Days can also be activities such as games, swimming, cycling
with someone you don't have to be a couch potato.

General Conditioning - 6 Weeks (Start on 1 May)
Day 1 - AM - WS - Core & General Exercises 1.5 Hr - WS Sit-ups,
Back-ups,
Jumping Jacks, Crunches, Leg Raisers to the Side, at least 10
different exercises.
**
PM - WS - Cardio WS - Run 45 Minutes at 175 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:15 @ 175 heart rate.*
Day 2 -
AM - WS - Upper Body Weight Workout
PM - WS - Lower Body Weight Workout
Day 3 - Rest
Day 4 -
AM - Core & Gerneral Exercises 1.5 Hr - Include some Low Walking and
Lunges **
PM - Cardio Run 30 Minutes at 180 Heart Rate or Bicycle, Elliptical,
Stationary Bike etc. for 1hr @ 180 heart rate.*
Day 5 - Cardio WS - Run 60 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:45 @ 170 heart rate.*
Day 6 - Heavy Leg Workout
Day 7 - Rest

Recovery - 2 Weeks ( Start on 19 Jun)
Day 1 - Core & General Exercises 1.5 Hr - WS Sit-ups, Back-ups,
Jumping
Jacks, Crunches, Leg Raisers to the Side, at least 10 different
exercises.
**
Day 2 - Cardio WS - Run 30 Minutes at 175 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1hr @ 175 heart rate.*
Day 3 - Rest
Day 4 - Core & Gerneral Exercises 1.5 Hr - WS - Include some Low
Walking
and Lunges in your 10 exercises **
Day 5 - Cardio WS - Run 45 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:15 @ 170 heart rate.*
Day 6 - WS - Upper Body Weights - Heavy Leg workout
Day 7 - Rest

Strength Conditioning - 6 Weeks (Start on 3 July)
Day 1 -
AM - WS - Core & Leg Exercises 1.5 Hr - WS Sit-ups, Back-ups,
Jumping
Jacks, Crunches, Leg Raisers to the Side, at least 10 different
exercises.
Must include Low Walking and lunges with light weights 10lbs in each
hand **
PM - WS - Cardio WS - Run 20 Minutes at 185 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 30 minutes @ 185 heart rate.*
Day 2 - AM - WS - Upper Body Weight Workout
PM - WS - Heavy Leg Workout
Day 3 - Rest
Day 4 -AM - Core & Leg Exercises 1.5 Hr - Include some Low Walking
and Lunges with Light Weights **
PM - Cardio Run 30 Minutes at 180 Heart Rate or Bicycle, Elliptical,
Stationary Bike etc. for 1hr @ 180 heart rate.*
Day 5 - Cardio WS - Run 60 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:45 @ 170 heart rate.*
Day 6 - Heavy Leg Workout
Day 7 - Rest

Recovery - 2 Weeks (Start on 21 Aug)
Day 1 - Core & Leg Exercises 1.5 Hr - WS Sit-ups, Back-ups, Jumping
Jacks,
Crunches, Leg Raisers to the Side, at least 10 different exercises.
**
Day 2 - Cardio WS - Run 30 Minutes at 185 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1hr @ 175 heart rate.*
Day 3 - Rest
Day 4 - Core & Gerneral Exercises 1.5 Hr - WS - Include some Low
Walking and Lunges in your 10 exercises **
Day 5 - Cardio WS - Run 60 Minutes at 170 Heart Rate or Bicycle,
Elliptical, Stationary Bike etc. for 1:45 @ 170 heart rate.*
Day 6 - WS - Upper Body Weights - Heavy Leg workout
Day 7 - Rest

Must Exercises for Heavy Leg Workout Squat, Leg Press, Leg Curl, Toe
Raisers, Leg Extensions, Cleans

The next phase is speed & Sports Specific starting on September 1st,
I'll draw that out later.



Coach