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USACK Junior Development Weight Lifting Block 4

admin — Mon, 09 Apr 2012 17:47:52 +0000

Rafal Smolen is the USACK Slalom National Development and Coaching Manager

Courtesy Rafal Smolen:

Here is a link to the April weight lifting block:
USACK Developmental Block 3.doc

USACK Junior Development Weight Lifting Block 3

admin — Sat, 10 Mar 2012 14:34:25 +0000

Rafal Smolen is the USACK Slalom National Development and Coaching Manager

Courtesy Rafal Smolen:

Here is a link to the new weight lifting block:
USACK Developmental Block 3.doc

February, 2012 Challenge Winners

admin — Wed, 07 Mar 2012 14:25:19 +0000

February Challenge Sponsored by Galsasport USA

And the winners are…

Spencer Huff: 3,730 minutes	Sandiline Jacket Splash 3L L/S
Elliot Bertrand: 3,635 minutes	Neoprene Capri Pants 3/4 skin 05
Jordan Sherman: 2,965 minutes	Sandiline Racing Shorts

Thanks so much to Galasport USA and the Lyons Kayak Club for sponsoring this month’s contest.

Congratulations!

USACK Junior Development Weight Lifting Block 2 for 2012

admin — Thu, 09 Feb 2012 17:43:09 +0000

Rafal Smolen is the USACK Slalom National Development and Coaching Manager

Courtesy Rafal Smolen:

USACK Developmental Block 2.doc

Michal Smolen’s February High School Training Schedule

admin — Mon, 30 Jan 2012 20:39:54 +0000

Rafal Smolen is the USACK Slalom National Development and Coaching Manager

Courtesy Rafal Smolen:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Short courses if possible on slalom gates: start with straight line then do courses on the gates; 20-25 sprints approx.10sec long; focus on accelerations and engagement in every stroke	MAP – 3 sets of 8 times 30sec. on/ 30sec off; the rest in between sets is 6- 8min; the pace for 30sec on is maximum speed that you can maintain throughout the set; 30sec off is easy active rest pace; ideally done on the gates loop so you can control the distance of each stride	Speed play – start Aerobic – 60min with 20min warm up; then every minute do 10sec sprint with continues aerobic pace in between sprints – total of 10 sprints; then 20min aerobic pace – focus on forward stroke technique in this section; then do 5x30sec sprints with 60sec continues aerobic paddle in between; finish with 15min aerobic pace	Aerobic – 60min	Technique – can be done in the same format as Monday workout with more technical elements in the courses	Fulls – warm up well; Off set the course approx. 120sec in length; does not have to be classic full length course, can be a loop on the gates; do 4-6 runs with 5-6min rest in between; count penalties	Off
WL		WL		WL	Aerobic – 60min

December, 2011 Winter Paddling Challenge Winners

admin — Fri, 13 Jan 2012 22:41:39 +0000

December Challenge Sponsored by Galsasport USA

And the winners are…

Spencer Huff: 3,220 minutes	Sandiline Short Sleeve Skin Race
Elliot Bertrand: 2,255 minutes	Sandiline Neoprene Slalom Sprayskirt
Jordan Sherman: 2,100 minutes	Sandiline skinRace Pogies

Thanks so much to Galasport USA and the Lyons Kayak Club for sponsoring this month’s contest.

Congratulations!

January Training Schedule

sshipley — Mon, 09 Jan 2012 04:51:08 +0000

Courtesy Scott Shipley

High School Team

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
AM	(optional) Technique Weights	(optional) Short Courses	(optional) Paddle about Weights	(optional) Technique	(optional) Short Courses Weights	Full length race practice. 5 runs	(optional) Run
PM	Stroke Drills plus 3×6 minute distance run	2 sets of 5 reps 3 mins on 1 min off	Short Courses run	3×15 min 1/2 in gates 1/2 on flat	Technique run	Short Courses

Other Athlete Resources

bcurson — Mon, 02 Jan 2012 20:07:20 +0000

Hey Folks,

You can also visit www.saskwhitewater.wordpress.com for some additional Athlete Resources. If you would like some additional info and resources feel free to email me at saskwwcoach@gmail.com.

Good luck in the next cycle!!!!

Brendan

November, 2011 Winter Paddling Challenge Winners

admin — Wed, 07 Dec 2011 18:37:37 +0000

November Challenge Sponsored by Galsasport USA

And the winners are…

Spencer Huff: 4055 minutes	Sandiline PFD Slim
Simon Ranagan: 4050 minutes	Sandiline PFD Slim
Elliot Bertrand: 3515 minutes	Sandiline Racing Shorts

Thanks so much to Galasport USA and the Lyons Kayak Club for sponsoring this month’s contest. Spencer and Simon, who are essentially tied for first, will receive a Sandline Slim Racing PFD and Elliot will receive the new Sandiline 0.5mm superstretch neoprene shorts.

Congratulations!

Out-of-boat training capped at 60 minutes

admin — Tue, 06 Dec 2011 18:26:23 +0000

After much discussion with Scott Shipley, we decided to cap the out-of-boat components for two reasons. First, and truly foremost, we value time in the boat above everything else and we want to reward that. Secondly, people are spending time doing dramatically different out-of-boat workouts at drastically different intensities so rewarding all time-spent in the gym equally does not really make sense in terms of the contest.

We could develop an elaborate mechanism for discounting various activities based on the intensity of the workout. I took a close look at how the Presidential Champions Challenge does exactly that here. However, our objective is not really to track every specific bit of exercise that you do. Our objective is to provide a broader set of measures that you or a coach can look at in the context of an annual training schedule and say things like, ‘look, I didn’t do near enough lactic work just prior to the racing season last year and that is why I was slow at the early races.’ Scott is writing up a blog post on this topic and we can have a larger discussion with everyone regarding how to use the log and what needs to be measured when he publishes it.

With that said, there were different opinions whether to cap out-of-boat work at 45 minutes or 60 minutes. We have moved the cap to 60 minutes.