All year round, the Vasa-Raptors incorporate strength training into their off-season and winter training schedules. This commitment to strength training is pivotal in nurturing athletes who are robust, efficient, and highly competitive. Our team places a strong emphasis on cultivating functional strength that directly enhances performance both on and off the trail.
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Strength Training
In conjunction with TC Central High School, the Vasa-Raptors use the Teambuildr software suite to plan and assign training. This platform allows athletes to track their progress and follow the assigned training.
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Strength Test
Throughout the year, we administer the Canadian strength test to compare our athletes fitness to established standards. The athletes alternate between 1 min or exercise and 1 min or rest. They finish with a 3200m time trial. We use the time trial results and Dr. Daniel's VDOT equation to estimate training level/pace.
Exercises:
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Training Volume
The coaching staff often gets asked how much an athlete should be training throughout the year. There is no hard rule for determining how much an athlete should train. It varies by the athlete's current physical fitness, age and the athletes long term goals.
To answer this question the coaches put together a general guide. Based on the athletes age and whether they would like to compete at a local or a national level the coaches provide a training volume recommendation. You will notice that the guide does not provide hour recommendations for age 12 athletes. The coaches believe that at this age, the athlete shouldn't track their training. They should focus on having fun and getting involved in as many different kinds of physical activity as possible. These volume guidelines are used to inform the team's detailed off season and winter training plans. |