Tracking:
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Week 1 |
Back squat: |
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- 10 reps @ 65lbs
- 10 reps @ 65lbs
- 10 reps @ 65lbs
Lat pulldows:
- 10 reps @ 60lbs
- 10 reps @ 60lbs
- 10 reps @ 60lbs
DB bench press:
- 10 reps @ 20lbs
- 10 reps @ 20lbs
- 10 reps @ 20lbs
DB deadlift:
- 10 reps @ 30lbs
- 10 reps @ 30lbs
- 10 reps @ 30lbs
Wall balls:
Run:
- 7.57min/km for 20 mins | 4x800 @ 6min/km pace, average HR 178bpm | - 500m ski = ~2:45
- 500m row = ~2:30
- Lunges = bodyweight
- Sled push = 90lbs (4 lengths)
- Sled pull = 90lbs (4 lengths)
- Total time = 45 minutes | Rest | 50min Zone 2 distance = 5.87km @ 149 average HR, 8:31/km pace | | Rest |
| Week 2 | | | | | | | |
| Week 3 | | | | | | | |
| Week 4 | | | | | | | |
| Week 5 | | | | | | | |
| Week 6 | | | | | | | |
| Week 7 | | | | | | | |
| Week 8 | | | | | | | |
- Week 1 — Base / Technique
- Week 2 — Build
- Week 3 - Intensity Ramp
- Week 4 - Heavy Lead-In (Controlled)
- Week 5 - Peak & Test Week
- Week 6 - Deload
- Week 7 - Taper
- Week 8 - Race Week
Potential game day plan:
Run 1 – 1 km
- Target pace: 6:00/km to 6:30/km
- Strategy: Easy warm-up, focus on controlled breathing, don’t sprint.
- Cumulative time goal: ~6:00
Station 1 – SkiErg 1,000 m
- Target time: 5:30–6:00
- Break plan: 250 m chunks; take 3 deep breaths at each quarter mark.