2011 - Halifax, NS

1. 2011 - Halifax, NS

2. 2015 - Prince George, BC - 22 months away SSNB can take 9 Female Skaters & 9 Male Skaters Will you be one of them ? Think about it for a moment : Why do you want to go to the next Canada Winter Games ?

3. 2015 - Prince George, BC Your answer from the previous slide COULD have a lot to do in determining if you will make it .

4. 2015 - Prince George, BC The Canada Games Process is a Learning process 1. about yourself And 2. about what you are willingness to Commit to make TEAM NB.

5. 1st Reality TRAINING : IF You think your going to do the same old training that you have done in the past and make the TEAM . - Your Wrong! Think about it ! How can you expect to make BIG improvements If your going to do the same training at the same intensities.

6. 2nd Reality The NEED to Learn the value of GOAL SETTING And learning to build a process that makes it work for you. - You will need goal setting in almost every training you will do ( once you get a decent base) . You will Learn the value of setting goals in every day practice. You will learn the difference between Outcome Goals and Process Goals and which is more important for You to focus on now.

7. 3rd Reality Development of TIME MANAGEMENT SKILLS : You all have busy lives – and LEARNING how to prioritize your daily life schedule to allow the proper TIME & QUALITY For your - Training sessions - Proper Rest & Recovery - Proper Nutrition Along with ALL the other things going on in your life .

8. 4th Reality You Cannot do everything ! If your going to give the Canada Winter Games the proper respect an event of that magnitude deserves. Something has to give. You have choices to make !

9. Intensities will go from 4.5 to 10 & Recovery rests vary dependant on the time frame Looking at a few Training Program items

10. My Summer /Fall Training Priorities for T2T

11. Looking at a fewProgram items Biking Example Does every one know what a 5 would feel like ? Biking is a good chance to do controlled deeper breathing.

12. Points to pay attention to Biking When every one biked for 70 min - DID everyone go the same distance? Same Speed ? What other Variables might cause this

13. Program Running Control your breathing What pace does a 7 feel like ? How can you tell ? Again – DID everyone go the same speed in the 4 min runs ? Same Distance???? DID some maybe RUN harder just to keep up to a group ??

14. Program Running Example What pace should an 8 feel like ? How will you know ?

15. Program

16. Program Running Example What should a 9 feel like ? How will you know

17. Program Running Example What should an 8.5 feel like ? What is the difference between an Intensity of 8 and 8.5 ?

18. Program Running Example Maximal Speed Thinking about practicing reaction times

19. Training Basics - Running / Biking / imitations

20. AP An Example of “Training” ? AP

21. IT is pretty simple ! MOST Skaters NEED to grow their bodies ability to process more oxygen in the Aerobic Power system- --as well as get physically stronger. This takes CONSISTENT DEDICATION as well as TIME . AC Spring 2013 Training AP AC AP Fall 2014

22. You do not begin strength training with weights - You will work up to that stage eventually T2T Training Basics - Strength you begin with the basics and get good at them, [Movements – Flexibility – strength ] getting stronger through your ranges of motion and developing joint stability ----- BEFORE you attempt weights .

23. 1st Set - 1 X 50 free standing single leg squats (Blocks of 10)- Technical position – Knee to ankle . IF you cannot do a free standing SLQ – Do them with your recovery leg supported on something about your knee height. ( Or a progression there of) • 2nd set - Kords (40) - 4 X 10 each way r 3’ ( Focus on Technique) • Cadence - 2 down - 0 - 2 up - 0 , staying in a tucked position ( You need to feel your abs are engaged. (do 10 turn and do 10 with other leg and repeat until done) • Lean angle - at least 45 degrees from perpendicular - Make sure support knee stays under middle of chest when compressed . DO Not grab belt with hand - hold just enough to avoid rotation . Try to drop your shoulder closest to belt support, so your shoulders remain parallel with the ground. Recovery leg DOES NOT touch the ground. During lowest point of compression the recovery leg knee touches the ANKLE of the support leg, weight should be mid foot. Need knee well over toes. ( An angled foot brace gives a better feel of the push to better mimic when you skate). • 3rd Set - Position Weight shift - 1 X 4 Min ( 8 sec switches) r 3’ NO ROTATION ( use a mirror –if possible ) - Make sure hip is being pushed across ( All the upper body mass moves in unison) -away from the pushing leg - engage your abs & glutes when you press away. Hips actually go lower while pushing across. Lift extension leg after push is complete - for a 2 count, to make sure your hip is in a proper position. T2T Training Basics - Leg Strength If you cannot easily do this - why would you need to do WEIGHTS?

24. Also GO through remainder of T2T Program 2 times SSNB Plank - 1.5 min Reverse Sumo - 1 min Hip Flexor stretch - 2 X 30 Sec ( Both legs) Straight leg Bobs - 1 X 45 sec Side Kicks - 1 X 45 sec IT Band stretch - 2 X 30 sec each side Training Basics - Strength If you cannot easily do this - why would you need to try to do WEIGHTS? Just for the fun of it … YOU will be running through this program in the next session

25. Training Basics : Mental Skills Mental skills discussion is for another Camp But quickly -----the BASICS you have to learn about are - Commitment Self-awareness Focus Managing Anxiety levels Learn how to Visualize Expand your goal setting Develop a better understanding of your Emotional Control Learn to be the boss of your attention control

26. Training Basics : Nutrition Nutrition discussion is also for another Camp But understanding the concept that if you burn fuel you need to replace it ….. And when are the proper times to consume fuel. Different body types need different replacement levels of fuel. as well --- the fluid volumes you consume ties into your perspiration levels from training .

27. Training Basics : Recovery & Rest IF Your going to train properly You have to learn to give your body the proper recovery breaks based on the systems worked . You have to give your body the proper rest each day. More about those important issues in other camps

28. SSNB Canada Games Programs Are on The SSNB Web site http://ssnb.homestead.com/home.html In the Skaters resource section Go to Training Programs Page Scroll down to the Train To Train (T2T) box Different programs every month NOTE –starting in JUNE their will be a specific T2T program for those considering Men’s Long track It will be basically the same routines, but with a fair bit more volume. The vast majority of Canada Games skaters are to do the T2T program.

29. Canada Games Schedule Commitment

30. Canada Games Schedule

31. 2015 Canada Winter Games It’s very simple Those who do the work in all the programs facets of sport development Will be those heading to Prince George.

32. For the 2015 Canada Winter Games Keep the winning tradition !