Canada Winter Games:Training PlanTraining Plan

CWG Training Programs

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December 2010 Only

Download Word Document Dec 2010 Training Plan

November 2010 Only

Download Word Document Nov 2010 Training Plan

October 2010 Only

Download Word Document Oct 2010 Training Plan
October Only *
Zone #1 A = Roller Ski,Walk,Hike,Paddle

Zone #1B = Roller Ski,Hike,Jog,Swim,Paddle

Zone #3 = Run,Roller Ski,Bike

Zone #4 = Hills,Run,Bike

Zone #5 = Strength,Weights,Plyos

September 2010 Only

Download Word Document Sept 2010 Training Plan

Zone #1 A = Roller Ski,Walk,Hike,Paddle,Row

Zone #1B = Roller Ski,Hike,Jog,Swim,Paddle,Row

Zone #2 = Run,Bike,Roller Ski,Swim,Paddle,Row

Zone #3 = Run,Bike,Paddle,Row

Zone #4 = Hills,Run,Bike

Zone #5 = Strength,Weights,Plyos

SUMMER CORE &FLEXIBILITY Program  Biathlon CORE &FLEXIBILITY Summer 2010

August 2010 Only

Download Word Document Aug 2010 Training Plan

July 2010 Only

Download Word Document July 2010 Training Plan

Zones are basically the intensity that you are working at. (Simplified into only 4 zones)

They vary for everyone. This is general middle of the road for Canada Games athlete

• Zone 1A Aerobic Recovery 60 – 70% of Max heart rate (Max heart rate is approximately 220 – Age
• Zone 1B Aerobic Capacity 70 – 75 %
• Zone 2 75 – 85 %
• Zone 3 85 – 90 % (Race Pace)
• Zone 4  Anaerobic Lactic Capacity &Power 90 % +

Approximate Heart Rate Zones

Zone 1A Heart Rate = 130 – 150 Work the upper end of all these zones!

Zone 1B Heart Rate = 150 –160

Zone 2 Heart Rate = 155 – 175 Most combo at this zone is this month ONLY

Zone 3 Heart Rate = 175 – 185 (Race Pace at upper end,something you can work for 45 min)

Zone 4 Heart Rate = 185 – 205 Mostly hill work outs

• All Zone 3 &4 Combo is w/out carrying a rifle (Get fast movements first)

July Only *

Zone #1 A = Roller Ski,Walk,Hike,Paddle,Row

Zone #1B = Roller Ski,Hike,Jog,Swim,Paddle,Row

Zone #2 = Jog,Bike,Roller Ski,Swim,Paddle,Row

Zone #3 = Jog,Run,Bike,Swim

Zone #4 = Hills,Run,Bike

Zone #5 = Strength,Weights,Plyos

June 2010 Only

Download Word Document  CWG Training Program June

BAM Training Program 525 hrs/year &8,000 rounds (17 yr male &19 yr female)

Tests:

• Record Morning Heart rates &Sleep hours (Record those in I-Log. I want to see them)
• Shoot 1,000 live rounds this month. Easy this month
• How many shots does it take you to hit 50 prone on metal (take about one hour after zero) You can use the 5 shot clips (Will do this at June Training Camp)
• 3-Position Match
• Push-ups till the rhythm is broken (elbows till 90 degrees)
• Squats with photograph

Physical:

• Zone 1 &1B “Aerobic” 24 hours between 60 – 70 % of max Heart rate
• Zone 2 3 hours between 70 – 75% of max Heart rate
• Zone 3 3 hours between 80 – 85 % of max Heart rate (45 min of a race at June camp)

Balance:

• One leg balancing focus

Shooting:

• 1,000 bullets (50% on paper)
• Position set-up &Natural Alignment focus &Breath Control
• Feedback of shot location
• 4 hrs of Dry Fire

Strength:

• 6 hrs of General strength (Weight Room &Core)

Record everything on I-Log

Workout EVERYDAY!

A 30 minute run or 30 minutes of Weight Training is the minimum workout in a day

Download Word Document  BAM Training Program May

BAM Training Program 525 hrs/year &8,000 rounds (17 yr male &19 yr female)

May 2010 Only

Tests:

• Record Morning Heart rates &Sleep hours (Record those in I-Log. I want to see them)
• Shoot 1,000 live rounds this month. Nothing less!
• How many shots does it take you to hit 50 prone on metal (take about one hour after zero) You can use the 5 shot clips
• 3,000 m running test. ONE MORE TIME
• Push-ups till the rhythm is broken (elbows till 90 degrees)

Physical:

• Aerobic 22 hours between 60 – 70 % of max Heart rate at least 50% running
• Zone 2 4 hours between 70 – 75% of max Heart rate

Balance:

• 2 hrs of static &dynamic Balance
• Heel to Toe,Airplane,and simulate the skating motion

Shooting:

• 1,000 bullets (75% on paper) either no “combo” or very little
• 5% shots on white paper with no bull
• Position set-up &Natural Alignment focus
• 4 hrs of Dry Fire (I am pleased with the team’s increase in this area)
• Fit rifle for Standing and you can wiggle into prone if necessary

Strength:

• 6 hrs of General strength (Weight Room &Core)

Record everything on I-Log

Workout EVERYDAY!

A 30 minute run or 30 minutes of Weight Training is the minimum day

Manitoba Athletes:The 3,000 run test you did in April I was very pleased with. We will do it again this month then again in September or October. Do the run test when you are ready to challenge your time. Do the run at the same place and with similar preparation. The shooting is back to the basics. Set-up in the range can get quicker and more precise (15 seconds into position and ready to shoot). The dry-firing you did in April is also commendable and should be maintained. Wear the positions mostly but introduce some different looking targets like squares and lines and travel along keeping the relationship between front and back sight PERFECTLY CONCENTRIC. Stay Healthy and train EVERY DAY!

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April 1,2010

In preparation of the Canada Winter Games in Halifax everyone will have to train consistently to earn a spot on the team and to have a successful competitive season.. It will take a team effort AND solid smart training from every athlete. February 11 – 20^th is only 10 short months away and to ensure a strong healthy week at the Games,training begins now.

This year training cycles or phases will be designed per month. Try to stay within 10 % of the training plan and record everything you do on I-Log. You are allowed only one mulligan per month. That means that everyday is training except for one day per month.  It is always tricky with colds and flues but the minimum is either a 25 min run or 30 min weights or dry-firing.

April is the month where I encourage running,hiking,paddling or biking. Listen to your body and be aware of your Zones of Optimal Performance (ZOP). Start tuning into when your body feels the best.  Use “coping strategies” to recover or get into the right state of mind.

As mentioned in the Training Program I want you to record morning heart rates and sleep hours. It is not critical what these numbers are to start with because everyone is different but when a pattern changes it will be a good indicator. I feel the big difference this spring will be the dry-fire hours you will be putting in and the rifle holding. The testing at the beginning of the month (3,000 m run) will be performed again at the end of the month so be prepared.

525 hours of training per year is a real commitment but I feel all of you can do it. Every month will be hard. The intensity and the hours will be gradually increasing until they peak just before the race season. There will be more flexibility in the program this spring but I would like to see the total hours completed without more than 10% deviation. This year means TRAIN EVERYDAY,no exceptions.

We will represent Manitoba at the Canada Games with the best team possible and that means everyone must do their own part. Train when others are not. Good Luck.

Gregg Campbell (Canada Games Coach)

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Download word document    BAM Training Program April

BAM Training Program 525 hrs/year &8,000 rounds (17 yr male &19 yr female)

April 2010 Only

Tests:

• Record Morning Heart rates &Sleep hours
• 60-meter dash
• 3,000 m time trial with 15 min warm up (7 ½ laps of a 400m track)

Physical:

• Aerobic 20 hours between 60 – 70 % of max Heart rate

Balance:

• 2 hrs of static Balance
• Heel to Toe,Airplane,walking the railway track etc

Shooting:

• 400 bullets
• 4 hrs of Dry Fire
• Dry Fire Hold 5 min prone and 4 min standing

Strength:

• 5 hrs of General strength (Weight Room &Core)

Record everything on I-Log

Workout EVERYDAY!

A 25 minute run or 30 minutes of Weight Training is the minimum day