Sledding offseason training for cardio and strength.

[Junior Highmark]

I'm taking a sports performance at school and we have to do a project.
the project.. "Reasearch and summarize (No copy and paste) An offseason cardio and strength training prgram for your 2 favorite sports. We have to identify the following

• Length of prgram
• Exercises
• Rest periods
• Level of intensity
• Sport specific exercises

We need 5 different "Sources" So what do you guys come up with?
Thanks in advance.

 

[snowseeker]

Hey Junior I am currently and have been going to the gym and had I personal trainer set up a program for me 3 days a week. If you pm me and I will fax over a copy of it with the amount of sets reps, what exercises we do each workout etc....

 

[sleddinfamily]

If you would'nt mind maybe you could share this program with everyone, I know I have always said that I need to get in better shape to enjoy this sport to it's fullest.
As we all know it has been a long time since we had to pick up the front end of a 450lb sled in 4'- 6' of snow, after walking back up the hill in which you just rolled down because you were not strong enough to hold at 6000'-10000' elevation.

 

[Junior Highmark]

Is this for sledding specific? I dont have a fax machine as im a junior =\

My mom does but i dont know what the number is, Do you have a digital copy of it?

 

[gforce]

start a thread on..what type of excresise machine do you use

 

[ferniesnow]

3 quick sources: 1) Knight, R. snowandmud.com 2009 Internet Press. Edmonton, AB 2) Author unknown, SnoWest. 2009 Internet Press. 3) Author unknown, DooTalk.com. 2009 Internet Press. Denver, Colorado

They may not all be correct but a little editing should doo it.

 

[Trax 2 Treadz]

I swim 4 - 5 days a week during and in between sledding season. I swim 110 laps each session I do a variety of sets during my swim some focus on stroke mechanics (drills) and some are for cardio work (timed speed sets). If you want to know more please ask!!

 

[Summitric]

SNOWSEEKER(DARREN): JR'S MOMS FAX # AT HOME IS 780 465 6848, AND IF YOU CAN'T GET THROUGH ON THAT, SEND IT TO ME: 780 464 4690 AT THE SHOP HERE.........:d

 

[Junior Highmark]

3 quick sources: 1) Knight, R. snowandmud.com 2009 Internet Press. Edmonton, AB 2) Author unknown, SnoWest. 2009 Internet Press. 3) Author unknown, DooTalk.com. 2009 Internet Press. Denver, Colorado

They may not all be correct but a little editing should doo it.

Haha fernie, I was thinking that to.

I swim 4 - 5 days a week during and in between sledding season. I swim 110 laps each session I do a variety of sets during my swim some focus on stroke mechanics (drills) and some are for cardio work (timed speed sets). If you want to know more please ask!!

Can you tell me which drills concentrate on which muscles, for how long you do it, and the level of intensity? Which do you rest on?

How did you come up with 110 laps? Did you mean 10?

start a thread on..what type of excresise machine do you use

That`s not really the point of the assignment, Sorry for any misunderstanding. Im trying to get basically a training program going.

 

[Trax 2 Treadz]

Nope 110 laps!!

It goes like this

10 laps warm up

50m br
2x100m IM

4 x 50m free on the 55 sec
50m of br

40 sec rest

2 X 100m of freestyle on the 1:30 with 30 sec rest
50m br ( this set if done twice so a total of 400m fr and 100m br)

250m legs only front
250m legsonly back
you use different muscle groups on your front and back

250m fly drill (150m arms only 100m legs only)

250m backstroke I time this set but have no rest intervals so I start on the 1 min and usually finish on the 50 to 45 sec mark.

4 x 50m fr on the 55 sec
50m br

5 x 25m fr on the 16 - 18 sec mark alternating with 5 X 25m br


250m cool down

I work the clock the entire time except the legs only drills and the fly drill. When I start getting 13 - 15 sec rest intervals between sets then I knock the times sets down. My next decrease will come on the fr sets bringing them down to the 50 sec mark. This won't happen for a while though because it takes a long time to knock off that much time.

br = breast stroke
fr = freestyle or front crawl
m = meters

Hope I answered your questions.

 

[Drink]

Do some research on the P-90X system. This is by far the most intense workout I have ever seen.

 

[lilduke]

I go to the gym,,Not so much for sleding,,but to look good for the ladies,bar fighting ect...lol

I mainly use free wieghts, doing things like Squats,Dead lifts,Bench press
shoulder press,curls, dips,chin ups, push ups and dozens of other free wieght/body wieght
exercises, and some cable exercises too.Running and biking plus working for a living for cardio.

High intensity 4 to 15 reps(until failure) depending on what I'm doing. Little to no rest,
inbetween sets of exercises, that uses fewer muscles and joints ie curls. More rest, between exersices that uses more musle groups, and joints like a squat and other power exercises.

Some times I do super sets, ie bench press and with no rest inbeween go do rows. Basically working the oposite musle as the first exersise..Follow?

Nutrition is MORE important then the acctual work out program. Keep it simple
at first and keep it interesting and you'll stick with it.

Any questions let me know,but I'm not going to do your home work for you

 

[snowseeker]

SNOWSEEKER(DARREN): JR'S MOMS FAX # AT HOME IS 780 465 6848, AND IF YOU CAN'T GET THROUGH ON THAT, SEND IT TO ME: 780 464 4690 AT THE SHOP HERE.........:d

I will send it in the morning as it is 2 pages.

 

[BC Sno-Ghost]

Finding out "core" conditioning is getting more and more important as I get older. Not just talking sit ups either. Also been doing more cardio to try to better deal with the altitude. Ah Crap! I'm old....who am I kiddin!

 

[j335]

Here's my routine, rest about 1 minute between lifts.:

3 x 10 reps of bench press at 0 deg with dumbells
3 X 10 reps of incline bench press at 45 deg with dumbells
3 x 10 reps of shoulder press at 90 deg with dumbells
3 X 8 reps of bicep curls with barbell (take 3 seconds to lower barbell for much better results)
3 X 10 reps of tricep dips
3 X 20 reps of lunges (targets quads and lower body)
For abs/core I do a "plank" on elbows with my feet 2 ft up on a stool. I do 30 seconds of staring at the ground, 30 seconds on my left side and 30 seconds of my right side. I then do 10 pushups for the hell of it. This is by far the best ab workout out there, I've had results really quick when I tried this and trust me I've tried many.
I then finish off on the bike with high intensity for 1 minute and low intensity for 1 minute, and continue back and forth for the 20 minutes.

I've been working out for the past couple years and been changing up my routine to make it more efficient and get better results. It takes roughly 1 hr 15 minutes, depending on how much energy I got. I do this 3-4 times a week, about every second day.

 

[Junior Highmark]

Thank's alot guys. Compiling most of this stuff it's looking like it's more cardio and endurance then it is power.

Lot's of it seems to be core and shoulder area to, I wont say it's not much into legs or lower back or anything as sledding uses it all. But it's all helping me. Im about half way done. Now to do my lacrosse part!