French Training Plan Index September - November December January January - mid-March Mid-March April - May

GOAL: Gain Strength GOAL: "Wake up" your body to race GOAL: Adding more speed GOAL: Becoming explosive GOAL: Preparing for competition GOAL: Race speed development

April through May: Race speed development 10 Days Hard + 5 Days Easy = 1 Cycle
APRIL (10 Days Hard - 5 Days Easy)
Monday		a.m.: 2 x (10 x 20"on 100"off)		p.m.: 3 x 15'on 5'off on whitewater
Tuesday		a.m.: 4 x 5'on 3'off		p.m.: Resistance 1.5'on 1.5'off
Wednesday		a.m.: Running + Weights		p.m.: off
Thursday		a.m.: 2 x (6 x 30"on 2.5'off)		p.m.: 1 hr Aerobic Capacity
Friday		a.m.: 6 x 3'on 3'off		p.m.: 1 hr LP 2'on 1'off
Saturday		a.m.: Off		p.m.: Off
Sunday		a.m.: 30" through 120" on 2xOff		p.m.: 1hr easy paddle
Monday		a.m.: 3 x 8' Aerobic Threshold		p.m.: Resistance 2'on 1'off
Tuesday		a.m.: 1 x 15', 10', 5'on<		p.m.: Running + Weights
Wednesday		a.m.: Off		p.m.: Off
Thursday		a.m.: Off		p.m.: 1 hr Resistance
Friday		a.m.: Time Trial		p.m.: 1 hr Aerobic Capacity
Saturday		a.m.: 3 x 8'on 20"off		p.m.: Running + Weights
Sunday		a.m.: Off		p.m.: Off
Monday		a.m.: Off		p.m.: Off
MAY (10 Days Hard - 5 Days Easy)
Monday		a.m.: 2 x (5 x 45"on 135"off)		p.m.: 1 hr Aerobic Capacity
Tuesday		a.m.: 3 x (3 x 2'on 2'off)		p.m.: 1 hr running
Wednesday		a.m.: 1' 2' 3' 4' 5' 4' 3' 2' 1' on/off		p.m.: Off
Thursday		a.m.: 6 x 1'on 30" off		p.m.: 1hr easy paddle
Friday		a.m.: 6 x 4'on/off		p.m.: Resistance 5 x 2'on/off
Saturday		a.m.: Off		p.m.: Off
Sunday		a.m.: 10 x 30"on 150"off		p.m.: 1hr Aerobic Capacity
Monday		a.m.: 3 x 8' (15"on 15"off)		p.m.: 8 x 3' LP
Tuesday		a.m.: 2 x 1.5', 2 x 3', 1 x 5' on/off		p.m.: Off
Wednesday		a.m.: Off		p.m.: Off
Thursday		a.m.: Off		p.m.: Off
Friday		a.m.: Off		p.m.: 6 x 3' (30"on 30"off)
Saturday		a.m.: Time Trial		p.m.: 1 hr running
Sunday		a.m.: 40" through 70"on 2xon/off		p.m.: 1 hr easy paddle
Monday		a.m.: Off		p.m.: Off