The Vasa-Raptors incorporate strength training year-round as an essential part of both their off-season and winter programs. This consistent focus helps develop athletes who are strong, efficient, and competitive. The team emphasizes building functional strength—the kind that translates directly to improved performance on the trails and overall athletic ability off them.
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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 is often asked how much an athlete should train throughout the year. There’s no single rule or perfect number—it depends on each athlete’s current fitness level, age, and long-term goals.
To help provide structure, the coaches have developed a general training volume guide. These recommendations are meant to inform and support each athlete’s development, not to serve as strict requirements. The guide outlines suggested training volumes based on age and competitive focus—whether an athlete’s goal is to race locally or pursue competition at the regional or national level. You’ll notice that there are no hour recommendations for 12-year-old athletes. At this age, training should be unstructured and fun. We encourage younger athletes to play, move, and explore a variety of sports and activities rather than track their training hours. These guidelines are designed to help athletes, parents, and coaches make informed decisions when planning off-season and winter training, ensuring that workloads are appropriate, sustainable, and enjoyable. |