EnduranceOnline Training

Nordic Walking | Advanced Week 1

Monday

STRETCH - :15 - See information on Stretching and Stretching for Nordic Walking in the articles and information section.
REST DAY

Tuesday

STRETCH - :15
NORDIC WALK - :30 - (L1-L2) – Focus on keeping your shoulders relaxed and down.
WEIGHT TRAINING – 1 set fully body workout - See information on weight training in the articles and information section.

Wednesday

STRETCH - :15
NORDIC WALK - :25 - (L1-L2) – Focus on your hands being opened slightly to allow the poles to swing forward.
Walking Lunges – 3x10 - See information on Plyometrics in the articles and information section (2 sets of 10).
Side-Shuffle Lunges - 3x10 - See information on Plyometrics in the articles and information section (3 set of 10).
Push-ups - Do either men’s or women’s style push-ups—whichever you can do and hold form – 3x10 (3 sets of 10)
Ab crunches – 60

Thursday

STRETCH - :15
NORDIC WALK - :35 - (L1-L3) – Focus on your hands being opened slightly to allow the poles to swing forward.
WEIGHT TRAINING – 1 set fully body workout - See information on weight training in the articles and information section.

Friday

STRETCH - :15
REST DAY

Saturday

STRETCH - :15
NORDIC WALK - :30 - (L1-L2) – Focus on keeping your shoulders relaxed and down.
Walking Lunges – 3x10 - See information on Plyometrics in the articles and information section (2 sets of 10).
Side-Shuffle Lunges - 3x10 - See information on Plyometrics in the articles and information section (3 set of 10).
Push-ups - Do either men’s or women’s style push-ups—whichever you can do and hold form – 3x10 (3 sets of 10)
Ab crunches – 60

Sunday

STRETCH - :15
NORDIC WALK - :45 - (L1-L4) - Focus on your hands being opened slightly to allow the poles to swing forward. Add 2 hills to this days walk. Push each hill up to (L4).

Training tips of the week

Assess the walking shoes you are currently using. How long have you been wearing them? Are there visible wear patterns on the soles and/or do you see considerable lines and creases in the mid-sole (the cushy material between the sole of the shoe and your foot)? If you have had your shoes for 4 or more months, you may be due for a new pair. Consider purchasing a new pair of shoes for these next 6 weeks of training. Go to a store where the sales people will spend some time looking at your foot plant and walk patterns to find the correct shoe for you. Tell the sales person about your fitness goals to help them put you in the best shoe for you. Tell the sales person if you wear orthodics or shoe inserts.

Notes

If you want to gain fitness, your training must be consistent day after day, week after week. While you must train consistently, breaking up similar routines and introducing diversity and change into your workouts will propel you forward to creating the most optimal "training effect" (that is, the most noticeable improvement in your fitness/performance).

Make a list of goals for your fitness program. Write them down. For help in creating your list see Goal Setting Guidelines in the articles and information section for more information. Save these goals and refer to them each of these next six weeks.