Throughout the year the Vasa-Raptors offer strength training in conjunction with off-season or winter training periods. Strength training is an integral part of developing strong, efficient, and competitive athletes. The team focuses on building functional strength that directly translates into better performance on and off the trail.

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.

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:

1. Pull-ups
2. Sit-ups
3. Push-ups
4. Box jumps
5. Dips
6. 3200m time trial

Results

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.