3/6 Month Hike Program

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3/6 Month Hike ProgramAimThe aim of this program is to prepare your body for hiking, carrying various weight, covering any distance,over any terrain. The program has been designed to target key areas which are involved with propellingthe body forward while also improving your cardiovascular fitness, endurance, flexibility and strength.How to HikeBefore we start this program we must understand the technique and method of hiking, incorporating all thecorrect muscle groups thus putting the least amount of stress/strain on the lower back and hamstring. Thiswill give you the ability to hike carrying weight at any speed.The Body compositionHead-Hold your head high, while looking forward and planning your route ahead. Keep your chin parallelto the ground. Don’t look at the ground in front of your feet, this will bend your torso forward and put strainon your neck.Shoulders-Move your shoulders naturally, while trying to keep them relaxed. Your shoulders will assistyour arms to swing forward.Back-Keep your back straight, not arched forward or backwards. Leaning forwards/Backwards will putpressure on your lower back and hamstrings.Arms-Swing your arms freely and naturally with a slight bend in your elbow. The arm swing is important toassist propelling your body and feet forward. Swinging of the arm will also assist with the speed of forwardmomentum.Stomach-Gently tighten the stomach muscles, this will assist with the balance and core stability over theuneven ground.Hips-Lean slightly forward, this will help keep you balanced, compensating for the weight you have on yourback. Keep your torso over your hips.Stride-Natural stride forward so not to be over striding. Over reaching your stride will put tension on yourhamstring and lower back. The trick to hiking is having FAST TURNOVER OF FEET.Feet/Boot-Heel to toe. Stride forward landing with a square heel of your foot then roll forward onto the ballof the foot, raising the heel and pushing off with your big toe. Your back foot is propelling you forwardpushing you off the ground. Your feet should never lift off the ground.Up Hill- Shorten your stride while retaining a natural rhythm, slightly lean forward, this will help maintainyour balance while taking the strain off the lower back and hamstrings. Don’t over stride; this will put largeamounts of strain on the hamstring. It’s very important to have fast turnover of feet, this will propel youforward and drive your momentum up the hill. Try to keep your body at 90 degrees to the slope/hill you areclimbing.Down Hill-Going downhill puts more tension and strain on the body then going uphill, this is mainlybecause you’re not in control and the weight is going forward. Keep your back straight don’t lean back thiswill put you off balance and increase the strain on the lower back. A slight bend in the knee absorbs theshock to the feet/knee and hip. Place your foot flat on the ground this will offer you more surface to grip.Keep your body 90 degrees to the slope.A proposed 3 and 6 month hiking program has been developed by OCS for perspective candidates. Thisprogram refers to Exercise Groups which are explained in detail below in the training program.

3 Month Training ProgramWeek Sessions DayMActivity/Exercise/DescriptionDynamic Warm-Up/4 Mile Run 8.30 Mile Pace/Warm-DownStretch.Dynamic Warm-Up/Row Circuit 5 x 500 Meters working at 2.00 Min pace-5 x 30013WFMT234THMeters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min paceand quicker/Warm-Down Stretch.RemarksPT Kit/Running Shoes.PT Kit/Running Shoes. Noaccess to Rowing Machine,conduct Sprints covering samedistance with same amount ofrecovery time.Dynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 80% of Body PT Kit/Running Shoes.Weight/Warm-Down Stretch.Dynamic Warm-Up/8 Mile Run, 9 Min Mile Pace/Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secseach Exercise/Core Strength Circuit 3 Sets-60 Secs eachExercise/Warm-Down Stretch.PT Kit /Running Shoes.PT Kit/Running Shoes.Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-20Reps/Warm-Down Stretch.PT Kit/Running Shoes. Qualityof Exercise, concentrate onForm not speed.FDynamic Warm-Up/4 Mile Run as Fast as possible/ Muscular Endurance Circuit 1 PT Kit/Running Shoes. Oncompletion of the run go straightSet-20 Reps each Exercise/Warm-Down Stretch.MDynamic Warm-Up/10 Mile Run, 9.30 Min Mile Pace/Warm-Down Stretch.PT Kit /Running Shoes.PT Kit/Running shoes.WDynamic Warm-Up/5 x 880 Yard Sprints. 2 Minutes rest between sprints/CoreStrength Circuit 3 Sets-60 Sec on each Exercise/Warm-Down Stretch.Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-20 Reps eachExercise/Warm-Down Stretch.Boots/Utes. Quality of Exerciseconcentrating on Form notSpeed.3Finto M/E Circuit.Notes

3 Month Training ProgramM42THDynamic Warm-Up/Pack Circuit 60lb 4 Sets-20 Reps on eachExercise/Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreStrength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.Dynamic Warm-Up/Row Circuit 5 x 500 Meters working at 2.00 Min pace-5 x 300W52FMT64THFMW73FM8Meters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min paceand quicker/Warm-Down Stretch.4TTHFconcentrating on Form notSpeed.PT Kit/Running Shoes.PT Kit/Running Shoes. Noaccess to Rowing Machine,conduct Sprints covering samedistance with same amount ofrecovery time.Dynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 95% ofBody Weight/Warm-Down Stretch.Boots/Utes. Form over Speed.Full range of movement onExercise.Dynamic Warm-Up/8 Mile Run, 9 Min Mile Pace/Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreStrength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.PT Kit/Trainers.PT Kit/Running Shoes.Dynamic Warm-Up/Row Circuit 5 x 500 Meters working at 2.00 Min pace-5 x 300PT Kit/Running Shoes.Meters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min paceand quicker/Warm-Down Stretch.Dynamic Warm-Up/4 Mile Run as Fast as possible/Warm-Down Stretch.Dynamic Warm-Up/8 Mile Run, 10 Min Mile Pace/Warm-Down Stretch.Dynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 95% ofBody Weight/Warm-Down Stretch.PT Kit/Running Shoes.Boots/Utes.PT Kit/Trainers.Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-20 Reps eachExercise/Warm-Down Stretch.Boots/Utes.Dynamic Warm-Up/Pack Circuit 70lb 4 Sets-20 Reps on each Exercise/WarmDown Stretch.Boots/Utes. Form over Speed.Full range of movement onExercise.PT Kit/Running Shoes.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreDynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreStrength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.Boots/Utes.Dynamic Warm-Up/8 Mile Run 9 Min Mile Pace/Warm-Down Stretch.Boots/Utes.

3 Month Training ProgramM93WFMW103FM113WFM124TTHFDynamic Warm-Up/10 Mile Hike Carrying 60lb-3 Mile Per Hour Pace/Warm-Down Boots/utes.Stretch.Dynamic Warm-Up/Row Circuit 5 x 500 Meters working at 2.00 Min pace-5 x 300 PT Kit/Running Shoes. NoMeters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min paceand quicker/Warm-Down Stretch.access to Rowing Machine,conduct Sprints covering samedistance with same amount ofrecovery time.Dynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 95% ofBody Weight/Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/10 Mile Run, 10 Min Mile Pace/Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreStrength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.Boots/Utes.Boots/Utes.Dynamic Warm-Up/Row Circuit 5 x 500 Meters working at 2.00 Min pace-5 x 300PT Kit/Running Shoes.Meters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min paceand quicker/Warm-Down Stretch.Dynamic Warm-Up/Hill Session 8 X Hill Sprints 60 Sec rest betweenSprints/Warm-Down Stretch.Boots/Utes. 500 Meter HillSection.Dynamic Warm-Up/5 x 880 Yard Sprints. 2 Minutes rest between sprints/CoreStrength Circuit 3 Sets-60 Sec on each Exercise/Warm-Down Stretch.Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-20 Reps eachExercise/Warm-Down Stretch.Dynamic Warm-Up/Pack Circuit 80lb 4 Sets-20 Reps on each Exercise/WarmDown Stretch.PT Kit/Running Shoes.PT Kit/Running Shoes.Boots/Utes.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreStrength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.Boots/Utes.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreStrength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/4 Mile Run 9 Min Mile Pace/Warm-Down Stretch.Boots.

6 Month Training ProgramWeek Sessions Day13Activity/Exercise/DescriptionM Dynamic Warm-Up / 4 Mile Run at 9 Min Mile Pace on Flat to Undulating Ground/Warm-Down Stretch.Dynamic Warm-Up / Muscular Endurance Circuit 3 Sets-10 Reps on each exercise, PT Kit/Running Shoes.W One minute rest between each set/Warm-Down Stretch.Quality of exercise overspeed.Dynamic Warm-Up / Stabilization Exercises 2 Sets 30 Seconds each exercise/Core PT Kit/Running Shoes.F Strength Circuit 3 Sets-40 Seconds each exercise/Warm-Down Stretch.MDynamic Warm-Up/4 Mile Run @ 9 Min Mile Pace, Last Mile to be Run as fast aspossible/ Warm-Down Stretch.Dynamic Warm-Up/Strength Circuit(Exercise Group 7) 3 Sets-10 Reps of eachExercise 80%of your body weight/ Warm-Down Stretch.Dynamic Warm-Up/Pack Circuit (Exercise Group 6) 40lb in Pack 3 Sets-20THReps on each exercise/ Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercises 2 Sets-60 Sec each Exercise/CoreF Strength Circuit 3 Sets-60 Sec/ Warm-Down Stretch.T24RemarksPT Kit/Running Shoes.PT Kit/Running Shoes.PT Kit/Running Shoes.Concentrate on Form whilstconducting exercises.Boots/Utes. Quality ofexercise over Speed.PT Kit/Running Shoes.Dynamic Warm-Up/Strength Circuit 3 Sets-12 Reps each exercise 80% of your Body Pt Kit/Running Shoes.weight/ Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/5 Mile run @ 9 Min Mile Pace/ Warm-Down Stretch.WM33Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-15 Reps eachexercise/ Warm-Down Stretch.Dynamic Warm-Up/5 Mile run @9 Min Mile Pace, Last Mile to be run as fast asM possible/ Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-15 Reps eachexercise/ Warm-Down Stretch.Dynamic Warm-Up/Pack Circuit 40lb in Pack 3 Sets-25 Reps on eachTH exercise/ Warm-Down Stretch.PT Kit/Running Shoes.FT44FDynamic Warm-Up/Stabilization Exercise 3 Sets-60 Seconds each exercise/CoreStrength Circuit 3 Sets-60 Secs/ Warm-Down Stretch.PT Kit/Running Shoes.Boots/Utes.PT Kit/Running Shoes.Notes

6 Month Training ProgramWeek Sessions ynamic Warm-Up/5 Mile Run 9 Min Mile Pace on Undulating Ground trying toincorporate some steep hills/ Warm-Down Stretch.Dynamic Warm-Up/Strength Circuit 4 Sets-12 Reps each Exercise 80% of bodyweight/ Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercise 3 Sets-40 Sec on each Exercise/CoreStrength Circuit 3 Sets-60 Secs on each exercise/ Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercises 3 Sets-40 Secs each Exercise/StrengthCircuit 4 Sets-45 Secs each Exercise/ Warm-Down Stretch.Dynamic Warm-Up/4 Mile Fartlek Run 2 Min Sprinting 2 Min recovery at 50%pace/ Warm-Down Stretch.Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-15 Reps eachExercise/Warm-Down Stretch.Dynamic Warm-Up/Pack Circuit 40lb 3 Sets-30 Reps each Exercise/Warm-DownStretch.Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-17 Reps eachExercise/2x100m sprints between each Set/Warm-Down Stretch.Dynamic Warm-Up/5 Mile Run @ 8.30 Pace/Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/Stabilization Exercises 3 Sets-45 Sec each Exercise/CoreStrength Circuit 4 Sets-45 Secs each Exercise/Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/6 Mile Hike Carrying 40lb 3 Mile Per Hour Pace/Warm-DownStretch.Dynamic Warm-Up/Stabilization Exercise's 3 Sets-60 Secs/Core Strength CircuitT 3Sets-60 Secs Each Exercise./Warm-Down Stretch.MDynamic Warm-Up/Row Circuit 5 x 300 meters working at 1.50 Min Average split83RemarksPT Kit/Running Shoes.PT Kit/Running Shoes.PT Kit/Running shoes.PT Kit/Running Shoes.PT Kit/Running Shoes.Boots/Utes.PT Kit/Running Shoes.PT Kit/Running Shoes.Boots/Utes. Over UndulatingGroundBoots/Utes.No access to Rowing Machinetimes, 1 Minute gap between sets, 5 x 200 meters working at 1.50 Min Average with 1 change period for Hill Sprintscovering the same distance. 5Min gap between sets/Warm-Down Stretch.x 300Mtr/5x 200Mtr Sprints asfast as possible with 1 Min gapTHbetween Sprints. Running inRunning Shoes and PT Kit.Notes

6 Month Training ProgramWeek Sessions Day93FM103Activity/Exercise/DescriptionDynamic Warm-Up/8 Mile Hike Carrying 45lb-3 Mile Per Hour Pace/Warm-DownMStretch.Dynamic Warm-Up/Stabilization Exercises 4 Sets-45 Secs each Exercise/CoreW Strength Circuit 4 Sets-45 Secs each Exercise/Warm-Down Stretch.Dynamic Warm-Up/4 Mile Run 9 Min Mile Pace/Warm-Down Stretch.3Boots/Utes.Run on Flat to UndulatingGround. Boots.PT Kit/Running Shoes.Dynamic Warm-Up/Strength Circuit 4 Sets-15 Reps on each Exercise 85%BodyWeight/Warm-Down Stretch.Dynamic Warm-Up/Row Circuit 8 x 500 Meters working at 2.00 Min pace and quicker, Pace yourself on the Row,don't go out to fast. No Accesswith 1 Min gap between Rows/Warm-Down Stretch.to Rowing Machine changeperiod to Hill sprints coveringsame distance and rest.WDynamic Warm-Up/Stabilization Circuit 4 Sets-45 Secs on each Exercise/CoreF Strength Exercises 4 Sets-60 Secs on each Exercise/Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/4 Mile Fartlek Run 2 Min Sprint with 1.30 Recovery at 50%Pace/Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercises 4 Sets-45 Secs each Exercise/CoreW Strength Circuit 4 Sets-45 Secs each Exercise/Warm-Down Stretch.PT Kit/Running Shoes.M11RemarksHike over undulating Ground,Boots/Utes.PT Kit/Running Shoes.Dynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 85% of Body 30 Secs recovery betweeneach Exercise.Weight/Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/Row Circuit 10 x 300 Meters working at 1.50 Min pace andMquicker with 1 Min gap between Rows/Warm-Down Stretch.F124Dynamic Warm-Up/Pack Circuit 45lb 3 Sets-20 Reps on each Exercise/Warm-Down Boots/Utes.1 Min Restbetween each set.Stretch.TDynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreTH Strength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.FDynamic Warm-Up/4 Mile Run as Fast as possible/Warm-Down Stretch.Concentrate on Form andQuality of exercise.PT Kit/Running Shoes.PT Kit/Running Shoes.Notes

6 Month Training ProgramWeek Sessions DayActivity/Exercise/DescriptionDynamic Warm-Up/5 x 880 Yard Sprints. 2 Minutes rest between sprints/CoreM Strength Circuit 3 Sets-60 Sec on each Exercise/Warm-Down Stretch.133RemarksPT Kit/Running Shoes.Dynamic Warm-Up/Pack Circuit 60lb 3 Sets-20 Reps on each Exercise/Warm-Down Boots/Utes.Stretch.PT Kit/Running Shoes.F Dynamic Warm-Up/6 Mile Run, no slower than 54 Min/Warm-Down Stretch.Dynamic Warm-Up/Pack Hill Session 55lb- 400 Meter Hill section 10 x Hill Fast Walk PT Kit/Running Shoes.Mwith 15 Reps Squats,1.30 rest between each Hill/Warm-Down Stretch.Dynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 85% of Body Boots/Utes.TWeight/Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CorePT Kit/Running -DownStretch.THW144FDynamic Warm-Up/6 Mile Run, no slower than 60 Min/Warm-Down Stretch.Dynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 90% of BodyM Weight/Warm-Down Stretch.153F Meters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min pace andquicker/Warm-Down Stretch.Dynamic Warm-Up/5 x 880 Yard Sprints. 2 Minutes rest between sprints/CoreM Strength Circuit 3 Sets-60 Sec on each Exercise/Warm-Down Stretch.T4PT Kit/Running Shoes.Dynamic Warm-Up/Pack Hill Session 55lb- 400 Meter Hill section 10 x Hill Fast Walk Boots/Utes.W with 15 Reps Squats,1.30 rest between each Hill/Warm-Down Stretch.Dynamic Warm-Up/Row Circuit 5 x 500 Meters working at 2.00 Min pace-5 x 30016PT Kit/Running Shoes.PT Kit/Running shoes.Dynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 90% of Body PT Kit/Running Shoes.Weight/Warm-Down Stretch.Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-20 Reps eachTH Exercise/Warm-Down Stretch.FPT Kit/Running Shoes. If noaccess to Rowing Machineconduct Sprints.Dynamic Warm-Up/7 Mile Run, no slower than 9 Min Mile Pace/Warm-DownStretch.PT Kit/Running Shoes.PT Kit/Running Shoes.Notes

6 Month Training ProgramWeek Sessions Day171833Activity/Exercise/DescriptionDynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 95% of BodyWeight/Warm-Down Stretch.Dynamic Warm-Up/Pack Hill Session 55lb- 400 Meter Hill section 10 x Hill Fast Walkwith 15 Reps Squats,1.30 rest between each Hill/Warm-Down StretchDynamic Warm-Up/7 Mile Run, no slower than 9 Min Mile Pace/Warm-DownStretch.Dynamic Warm-Up/Pack Hill Session 55lb- 400 Mtr Hill section 10 x Hill Fast W alkwith 15 Reps Squats,1.30 rest between each Hill/Warm-Down Stretch.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreStrength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.Dynamic Warm-Up/5 x 880 Yard Sprints. 2 Minutes rest between sprints/CoreStrength Circuit 3 Sets-60 Sec on each Exercise/Warm-Down Stretch.RemarksPT Kit/Running Shoes.Boots/Utes.Boots/Utes.Boots/Utes.PT Kit/Running Shoes.PT Kit/Running Shoes.Dynamic Warm-Up/Pack Circuit 60lb 4 Sets-20 Reps on each Exercise/Warm-Down Boots/Utes.Stretch.193Dynamic Warm-Up/Muscular Endurance Circuit 4 Sets-20 Reps eachExercise/Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/8 Mile Run, no slower than 9 Min Mile Pace/Warm-DownStretch.PT Kit/Running Shoes.Dynamic Warm-Up/Row Circuit 5 x 500 Meters working at 2.00 Min pace-5 x 300PT Kit/Running Shoes. NoRowing Machine conductSprints.Meters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min pace andquicker/Warm-Down Stretch.204Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CoreStrength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.PT Kit/Running Shoes.Dynamic Warm-Up/Muscular Endurance Circuit 4 Sets-20 Reps eachExercise/Warm-Down Stretch.Boots/Utes.Dynamic Warm-Up/8 Mile Run, no slower than 9 Min Mile Pace/Warm-DownStretch.Boots/Utes.Notes

6 Month Training ProgramWeek Sessions Day213Activity/Exercise/DescriptionRemarksDynamic Warm-Up/10 Mile Hike Carrying 60lb-3 Mile Per Hour Pace/Warm-DownStretch.Boots/Utes.Dynamic Warm-Up/Row Circuit 5 x 500 Meters working at 2.00 Min pace-5 x 300PT Kit/Running Shoes. NoRowing Machine conductSprints.PT Kit/Running Shoes.Meters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min pace andquicker/Warm-Down Stretch.Dynamic Warm-Up/Strength Circuit 3 Sets-20 Reps on each Exercise 95% of BodyWeight/Warm-Down Stretch.Dynamic Warm-Up/8 Mile Run, no slower than 9 Min Mile Pace/Warm-DownBoots/Utes.Stretch.Dynamic Warm-Up/Stabilization Exercises 3 Sets-60 Secs each Exercise/CorePT Kit/Running Shoes.Strength Circuit 3 Sets-60 Secs each Exercise/Warm-Down Stretch.224Dynamic Warm-Up/Row Circuit 5 x 500 Meters working at 2.00 Min pace-5 x 300Meters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min pace andquicker/Warm-Down Stretch.233Dynamic Warm-Up/4 Mile Run as Fast as possible/Warm-Down Stretch.Dynamic Warm-Up/10 Mile Run, no slower than 9 Min Mile Pace/Warm-DownStretch.Dynamic Warm-Up/5 x 880 Yard Sprints. 2 Minutes rest between sprints/CoreStrength Circuit 3 Sets-60 Sec on each Exercise/Warm-Down Stretch.PT Kit/Running Shoes. If noaccess to Rowing Machineconduct Sprints.PT Kit/Running Shoes.Boots/Utes.PT Kit/Running Shoes.Dynamic Warm-Up/Muscular Endurance Circuit 3 Sets-20 Reps eachPT Kit/Running Shoes.Exercise/Warm-Down Stretch.Dynamic Warm-Up/Pack Circuit

Dynamic Warm-Up/4 Mile Run 8.30 Mile Pace/Warm-Down Stretch. PT Kit/Running Shoes. M 1 3 / W Dynamic Warm-Up Row Cir cui t 5 x50 0Meters work ing a2 .0 M n p e- 3 Meters working at 1.40 Min pace-5 x 200Mtrs working at 1.00 Min pace and quicker/Warm-Down Stretch. PT K t/ unn g Sh oes

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