Elite Program Itinerary

Daily Schedule: Sunday-Thursday-July 18-22, 25-29, 2010

5pm-7pm Dryland Training – Oceanside Middle School

8pm-9:30pm Ice Training – Oceanside Place Arena

Suggested Pre Camp Workout

4 x per week  Cardio Training

Bike/Run Workout

Start with min. 20mins. workout and as your stamina increases work towards a 60 mins. aerobic interval workout, 10 mins warm-up followed by 10 sets of 2.5mins. at 95% max and 2.5 mins. at 75% max. and 5 mins. for cool-down.

Try to add 5 mins to each run/ride until at the max.

4 x per week Weight Training

Workout A- Legs with hips, back and biceps, abdominals.

Workout B- Chest, shoulders, and triceps.

Workouts can be broken into a 2-a-day approach with weights in the morning and aerobic conditioning in the afternoon.

Do each workout twice a week with abdominals completed once more on a non-workout day.

Flexibility (10mins.) stretch all muscles everyday, even on non-workout days to build and maintain.

Fruit is the best energy source, prior to, during, and right after (within 15 mins) a workout.