Wednesday Workout: USBA Camp Strength Stations (and Shooting)

BrainspiralAugust 17, 2016

Last week, more than 100 athletes from the U.S., Canada and Sweden came out for the US Biathlon Association’s (USBA) annual development camp in Jericho, Vt. It was one of US Biathlon’s largest and best-attended camps yet, according to national-team assistant coach Erik Lewish.

“The camp is a great experience for biathletes from all over North America to get together for a week of training and educational sessions that culminate with the North American Summer Biathlon Championships at the end of the week on Saturday and Sunday,” Lewish wrote in an email.

Those championships took place last weekend on Aug. 13-14.

In the week leading up to the races, the U.S. Anti-Doping Agency (USADA) visited the camp to present on True Sport “and what to expect when one makes it to a high enough level that they are in the registered testing pool,” Lewish explained. “Our Head Development coach Jean Paquet took the athletes on a course scan of the roller loop and talked about ski technique and how to really ‘attack’ a course. Andrea Burke (formerly Henkel) gave a great motivational/inspirational presentation about her time as an athlete. Overall it is a great chance for the athletes to learn about the sport and hone their individual skills before competing in the continental championships.”

The Monday before the championships, camp participants did an eight-station strength workout that involved some partnering up.

Lewish explained that the workout was jointly created by himself, Paquet and Kari Korpela, the biathlon coach for the Sollefteå Skidgymnasium in Sweden.

“The whole workout took about 1.5 hours from warm up to cool down,” Lewish wrote. “This was the second session of the day, after a long, easy roller ski in the morning.”

The Workout: Biathlon Strength Stations (and Shooting)

Warmup: 15-20 minutes of running

First 20-Minute Set:

– 40 seconds of each station/exercise followed by 1 single shot on the range, then 40 seconds of the next station/exercise

Second Set:

– Reload rifle magazine and do some longer bouts: 4 minutes of 40 seconds on/20 off at a station, then move onto the next exercise. After 4 minutes, take 5 shots on the range and return to next station. Repeat for a total of four shooting bouts (shooting order: prone, prone, standing, standing).

The Stations:

1. TRX leg crunches: Start in a pushup position with your feet in the straps of a TRX Suspension Trainer.  Lift your hips and pull your knees into your chest.

2. Ab Roller: Start on your knees and roll out as far as you can while bracing your core, pause at the farthest point and then return to the starting position.

3. V-Sits: Start lying down flat with your hands above your head. Bring your legs and torso up together and touch your toes at the top.

4. Partner Burpees: Standard burpee done in sync with a partner. High five at the top of the jump for added fun!

5. Under-Overs: One person jumps over and crawls under the other person.

6. Human Rock Climbing: One person starts on the back of the other and tries to climb 360 degrees around the other person without touching the ground.

7. Tricep Dips: Sit on a chair, holding the edge with both hands, knuckles pointing forward.  Straighten your arms to raise your body and extend legs straight out with heels on the ground (or on another ch. Bend at your elbows to lower your entire body while keeping your legs straight. Hold at the bottom for a moment without touching ground.

8. Single-Leg Plyo-Jumps:  Jumps done side-side to mimic skate skiing with a small hop in between before transferring to the other side.

Cool down: 15-20 min. run




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