2010 COCC Fall XC Ski Performance Class Schedule
All class sessions are subject to change in terms of location and topics. Confirm all workout locations and times with J.D. Downing the week prior to every workout. Also refer to www.xcoregon.org for updates to class schedule.
September 20 – (Monday, 5pm) – Meet at COCC Mazama Fit Center
Topic: Class Introduction, Strength, technique drills, plyos.
September 22 – (Wednesday, 5pm) – Meet at COCC Mazama Fit Center
Topic: Strength, technique drills, plyos, cardio loop with outdoor stations. Note: Guest Instructor.
September 27 – (Monday, 5pm) – Meet at COCC Mazama Fit Center
Topic: Class Introduction, Strength, technique drills, plyos.
September 29 – (Wednesday, 5pm) – Meet at Hillside Park on 9th Street.
TO GET TO THE PARK: From the Newport side of Awbrey Butte…Take 9th up from Newport (it will become 12th magically as you climb the Butte). You will see grass slopes on both sides of 9th street. Turn right (east) on to Trenton. Park on either side of Trenton finding us on the grass slopes for the first 15-20mins of class.
Topic: Larger hill repeats, outdoor strength, technique drills, plyos.
October 04 – (Monday, 5pm) – Meet at COCC Mazama Fit Center
Strength, technique drills, plyos, cardio loop with outdoor stations.
October 06 – (Wednesday, 5pm) – Meet at Hillside Park on 9th Street.
See directions under Oct 1 session.
Topic: Larger hill repeats, outdoor strength, technique drills, plyos.
October 11 – (Monday) – NO CLASS, C.O.C.C. NON-TEACHING DAY
October 13 – (Wednesday, 5pm) – Meet at Hillside Park on 9th Street.
See directions under Sept 30 session.
Topic: Larger hill repeats, outdoor strength, technique drills, plyos.
October 18 – (Monday, 5pm) – Meet at COCC Mazama Fit Center
Strength, technique drills, plyos, cardio loop with outdoor stations.
October 20 – (Wednesday, 5pm) – Meet at Hillside Park on 9th Street..
See directions under Oct 1 session.
Topic: Larger hill repeats, outdoor strength, technique drills, plyos.
October 25 – (Monday, 5pm) – Meet at COCC Mazama Fit Center
Strength, technique drills, plyos, cardio loop with outdoor stations.
October 27 – (Wednesday, 5pm) – Meet at COCC Mazama Fit Center
Strength, technique drills, plyos, cardio loop with outdoor stations.
November 1 – (Monday, 5pm) – Meet at COCC Mazama Fit Center
Strength, technique drills, plyos, cardio loop with outdoor stations.
November 3 – (Wednesday, 5pm) – Meet at COCC Mazama Fit Center
Strength, technique drills, plyos, cardio loop with outdoor stations.
November 8 – (Monday, 5pm) – Meet at COCC Mazama Fit Center
Strength, technique drills, plyos, cardio loop with outdoor stations.
November 10 – (Wednesday, 5pm) – Meet at COCC Mazama Fit Center
Strength, technique drills, plyos, cardio loop with outdoor stations.
Class assignments due, for-credit students only.
November 15 – (Monday, 5pm) – Meet at COCC Mazama Fit Center
Strength, technique drills, plyos. LAST CLASS.
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HHP 185SK
NORDIC SKI CONDITIONING
FALL 2010 Syllabus (For credit students only)
Instructor: J.D. (John) Downing
Email: jd@xcskiworld.com
Office Phone: 317-0217
Office Hours: By appointment only.
Class Time/Dates: Monday & Wednesday; 5:00 – 6:35pm; Sept. 20 – Nov. 15.
Location: Mazama Multi-Purpose Room/Fit Center/Fields, various Bend area.
Course Description: This course will utilize a variety of different cross country ski-related conditioning exercises and activities. Improving individual strength/tone, technical skills, balance, agility, specific ski motions, zone intensity development, as well as cardiovascular endurance will be the main emphasis of this course. Students will be required to participate in warm-up and cool down periods before and after primary class activity. Four of the classes will be held in an off-campus location with transportation to/from meeting location the responsibility of each student.
Course Requirements:
Participation: Points are given for each day that the student participates during class. If the student does not attend class, no points are earned.
Activity Log — Due Wednesday, November 10
The student is responsible for keeping an activity log throughout the class term. Exact format for your personal training log is up to each student. The log should contain a daily record of the following information…type of training/fitness activity (i.e. “running”, “skiing”), duration of each session, intensity of each session (preferably using formal heart rate training zones), and at least a short note on how you felt (i.e. “very tired”, “really good”, etc.). Very important additional information would be recording location of the workout, weather problems, health issues (injuries, sickness), and mental state. The class instructor will only record satisfactory completion of this assignment – but will not read the log in depth.
Written Winter Personal Fitness Plan — Due Wednesday, November 10
The student is responsible the creation of a personal fitness plan for Winter 09/10. The plan should include weekly fitness elements geared towards XC skiing as well as other activities. The plan also should be developed such that it can realistically be followed by the student…it should be a personalized blueprint for fall fitness! The personal fitness plan is a minimum one typed page. You will need to take into account factors such as work, family, school, vacations, etc. when outlining your plan. The purpose of the assignment is to give each student a written model for personal fitness after our class is finished. Strongly recommended for audit students as a non-graded exercise!
Class Make-Up Policy:
The general make-up policy for activity classes at C.O.C.C. is as follows. Each missed class after two previous misses will result in a deduction of one full letter grade. A student can make up one class by 1.) attending a make-up class in any other COCC activity class you are not registered for (with permission of instructor) or 2.) by writing a one page, typed XC ski article review (print or web article). In simplest terms, if you miss more than 2 days, you have the opportunity to make up only one absence. NO EXCUSES ACCEPTED! We all get sick or have matters to tend to, that’s why you are given 2 days absence with no penalty. This is fair because it is an ACTIVITY class and you were warned in the beginning of the quarter of the attendance policy.
Grading Policy: Possible Points Due Dates
Activity Log 15 Wednesday, November 10
Personal Fitness Plan 15 Wednesday, November 10
Participation 70 All quarter.
TOTAL 100
Points Grade
90-100 A
80-89 B
70-79 C
60-69 D
<60 F
***Late assignments will be given half credit. If you know you will not be able to attend class the day the assignments are due, please hand them in early!***
COCC is an affirmative action, equal opportunity institution.
Student Insurance:
Students are not covered by medical insurance while on campus or involved in college classes and activities. Students are responsible for their own medical and dental insurance coverage. Information on student insurance coverage can be obtained at the student health center in Grandview or at the cashier in the Boyle Education Center. If you have specific questions or concerns regarding student insurance you should discuss them with the Program Coordinator or Department Chairperson.
Americans with Disabilities Statement & Non-Discrimination Statement:
COCC is an affirmative action, equal opportunity institution. Students with documented disabilities who may need special instructional accommodations or who may need special arrangements in the event of an evacuation should notify the instructor as soon as possible, no later than the second week of the term. Students may contact COCC Disability Office in Boyle Education Center to discuss special needs, 383-7583.
Physical Contact Statement:
Due to the nature of this course, students are advised that physical contact between the instructor and student, or student to student is required for some lab assignments (example, body position on exercises, measuring body fat, taking pulse, etc.) If you have concerns about these requirements, you are encouraged to discuss these with the instructor prior to the next class session to determine if appropriate alternative assignments exist. If you do not think you will be able to participate to the extent required by the course, you are encouraged to drop the course within the appropriate deadlines in order to obtain a refund.
