Workout Schedule to Ontario

16 weeks out to Ontario Starts Feb. 14(lovers day)
3 week work ups 1 week adapt/recover=4 week cycles

A typical week will look very much the same as the week prior except that loads and durations will change.
The purpose of this type of training is inspire your body to adapt. Cycles of work and recovery make for the best results
Every workout should be challenging, that does not mean that you should want to vomit and die after every workout, working
out like that breaks down tissue, so repeat efforts like that to often will lead to your eventual breakdown. Try to follow the work
out plan as close as possible. Now if that means getting together at 6am to workout, do it. Maybe you flip flop days in order
to work with your team mates, do it. Working out together brings the intensity up and keeps everyone honest, which in turn makes us better.

Maximize your TIME.....time is valuable and expensive. When you workout make sure you are not wasting your time. Set a clock for your rest periods is the best way. For heavy lifting take 2-3 minutes. For everything else 30sec. to 1 min.

Be ON time to workout with your TEAM.....off coming shift lets shoot for 8:15 to get started, really get started. Should be done no later than 10am from now on. Before work workouts start at 5:45am.

High Intensity/team oriented/time management/recovery/diet= Championship

16 WEEK Cycle 4 x 4 weeks

Cycle 1- General strength/conditioning/speed/endurance drags
Cycle 2- General specific strength/more specific conditioning/speed/Mid length drags
Cycle 3- Specific Speed/specific strength/power drags/specific conditioning
Cycle 4- Course specific everything/ Speed drags/short duration Intervals

More to follow........