I started training again in November after the October rest. I run (or better, jog at slow speed) and do plyometrics. Later on I'd like to put in some bike hours, too and some tech drills sessions on skates.
November stats are: 13:55h logged, 8973 kCal burnt in 13 sessions.
Well of course as soon as I've started serious work my lower back opposed and I had a nerve stuck for more than a week. However I tried jogging even in that state but obviously skipped some plyo job...
About plyometrics: I (try to) do the exercises as detailed by Bill Begg under the 'Offskate plyo general preparation' title. You can see them listed below:
| - | Plyometric Menu | Time |
|---|---|---|
| 1. | Jogging slowly for warm up | 8 mins |
| 2. | Stretch (static, ballistic) | 10 mins |
| 3. | Skipping | 2 mins |
| 4. | Continuous jumps | 8 times |
| 5. | Press-ups | 1 min |
| 6. | Skip jump with tuck, knees up to chest | 1 min |
| 7. | Bent knee sit-ups, with alternative twist, no hands behind head, only at side (safety issue) | 1 min |
| 8. | Stride jumps, extend legs to back & side | 1 min |
| 9. | Back extensions, opposite leg & arm raised for about 2 sec, while lying on stomach | 1 min |
| 10. | Hip extensions, no explosive movements (safety issue) 30 sec on each leg | 1 min |
| 11. | Burpee's, spring into air at end of each one | 1 min |
| 12. | Lateral leg raises, raise & lower steadily, with extended leg, while lying straight, 30 sec each leg | 1 min |
| 13. | Skip jumps with squat: 1,2,3 on toes then 4th squat | 1 min |
| 14. | Floor & wall touches, don't move feet & twist upper body around to touch wall behind, with the palms of your hands | 1 min |
| 15. | Step-ups, 1 foot up & two feet up, before down, do not jump | 1 min |
| 16. | Single treadmills (keep back straight, back foot extended & front knee to chest) | 1 min |
| 17. | Shuttle sprints, run between marks approx. 20m apart, TOUCH GROUND, then re-accelerate back | 1 min |
| 18. | Low walking, with knee to ground | 2 mins |
| 19. | Crossbacks | 1 min |
| 20. | Stride backs | 1 min |
| 21. | Gunthers, dryland skating, maintain motion looping behind & pointing toe in, using full arms | 2 mins |
| 22. | Heel taps | 1 min |
| 23. | Swing hop 15 meters, 4 x on each leg, if hill available, use that for exercise | - |
| 24. | Bounding on spot, use arms to maintain motion | 1 min |
| 25. | Wall sitting, legs at 70 degree & back straight | 2 mins |
| 26. | Slow jogging & light static stretching to cool down & check if body is OK | 10 mins |
1-2-3 are OK, #4 makes me out of breath, then I'm OK till #11 which again is hard on lungs. Then I'm fine until #16 which I found to be a killer. The skate-related section is generally OK but #24 makes my heartrate jump up seriously and #25 is the well known burning-muscle feeling after which you can hardly start jogging...
Peter has 4 trainings a week, 2 times on speedskates, once a dryland and a hockey skate session on Sundays, where they do standard exercises then play football on skates. He could be going to 2 more speedskate trainings but they start at 06:00 on schooldays and we do not want him to be too tired during the day. I think he is too young for that.
His technique is getting better and better each week, though there are some not-so-nice moves with his left arm and his right knee is not as good-looking as the left one. Well, first race is in 2 weeks - we will see...
This weekend the National Short-track Team is training in our town so obviously we will attend some of their training sessions to see 'how the big guns do it'. :)
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