U18/U21 Fitness Programming and Schedule Update

Posted by U18/U21 Program on Sep 09 2019 at 05:00PM PDT in 2018-2019 season

Good Afternoon/Evening U18/U21 Team,

Today marks the end of the General Preparation phase of our off-season, and the start of something a little more exciting: Specific Prep! For all intents and purposes, there have not been any radical changes to your training plans for this next block, but (if you haven’t already) this is the time to start the countdown to skiing. Fitness, ramping up the intensity, and getting the team back together are the main focuses for the next two months; please take a moment to read the notes below so you know the how/where/when of how we’re going to make this happen!

Fitness Program Release
The moment you’ve all (hopefully) been waiting for: Fall Fitness Program Update! All of your shiny new programs have been uploaded and can be found in the “Documents” section of our Division TeamPage, under “U18/U21 Fitness” → “Fall 2019”. As mentioned above, the main focus this block is an increase in intensity to create a little more power and improve your already explosive natures heading into winter. The calendar is organized to fit as well as possible around your busy schooling schedules and to include adequate recovery time. If any of you find it easy to manage both the time and fatigue aspects of the program and want to add more, please let me know. Regarding the program itself, these are the most notable changes:

• Lifts now have a Max Strength aspect to begin each session. These specific exercises are to be treated as more-or-less their own workout, with a different tempo/rep range/rest. The goal is to push the heaviest load you are able WITHIN your full range of motion. It’s not about lifting the most weight in the gym, it’s about lifting the most weight YOU can.
• MetCon intervals have been shortened along with rest. In theory, shorter work duration means higher work output. These workouts are designed to be performed at a maximum intensity, with the accepted fact you are going to get tired and have a harder time at the end then you did to start. If you’re at maximum personal effort each set, you’re killing it.
• Aerobic sessions have been split into two tiers: Max O2 and Aerobic Efficiency. MO workouts are borderline Anaerobic and have the most direct relation to a day of training. AE workouts are your recovery. The combined goal of these two types of workouts is to get your Aerobic Energy Systems functioning as efficiently (hence the name) as possible. Long courses, Long days, and Long series appear to be the theme for the season ahead, and the strength of your engine is going to dictate the condition you’re in when the dust finally settles in April.

Weekly Sessions and Sport Saturday!
This is more of a reminder with details than an announcement. Weekly Fitness Sessions have returned, with this week being the official start. Our U18/U21 Division Calendar has been populated with every planned session from here until kick-off day in November. I say “planned” because obviously these sessions will not happen without athletes (you guys). If you’re going to be there, please check the little circle next your name in the Attendance section of each event. Any Website quibbles aside, the attendance feature in particular is very effective and easy to use. In addition to apres/pre school fitness sessions, we are also resurrecting a WMSC classic in Sports! Saturdays. Formerly known as Soccer Sunday, every Saturday afternoon from 2:00pm – 4:00pm, from this week until October 19th, will be dedicated to getting together and playing/learning the widest variety of sports we can manage. These events are by no means limited to WMSC members exclusively; if you’ve got friends or family that enjoy running/throwing/catching/kicking please invite them along! Fields are big these days and the more attendees we have, the more game we can play. Rain or shine, we play. Note: Sport Saturday is an event independent of Fitness Camps, and open to all ages and abilities.

Fitness “Mini” Camps
Also located on our TeamPages Division Calendar, these camps are a great excuse to visit Whistler for the weekend, hang out with your teammates, and get swoll together. There are two Fitness Camps on the docket and, coincidentally(?), also on ActiveWorks awaiting sign-up. We’d love to see you!

If you have any questions, comments, or concerns please do not hesitate to get in touch with me ( Happy fintessing, and hopefully I’ll be seeing all of you at some point over the next few weeks!

Conrad Pridy
U18/U21 Lead Coach
Whistler Mountain Ski Club


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