January Newsletter (2023)

Happy 2023 everyone!
We hope you all had a nice holiday.
We’re so thankful to kickstart another year with our SLC crew. 

In This Newsletter

  • Current Training Phase
  • Fills The Sleeves
  • Housekeeping

Current Training Phase

Block I – Accumulation

Block I, running from January 2nd –20th, is focused on an accumulation of volume by the end of the 3-week period. This process will involve increasing the volume weekly, while keeping the load the same or slightly increased for accessory movements. This allows the body to adapt to the previous week’s intensity at a specific volume then subsequently execute that same intensity, or load, at an increased volume the following week.  

You will notice the exercises in this block are somewhat general, which is intentional. This is meant to prepare the body for the second half of the training phase through an increase in tendon stiffness and thickness, aerobic endurance, muscular endurance, and basic technique improvement. For our newer members, these shorter 3-week blocks will allow you to hit the ground running in the middle of a block without interruption or confusion. 

As we continue in-season programming for our many winter athletes, you’ll notice a continuation of moderate to high load percentages, 70%-90%, with our main movements. Keeping intensity on the higher end is essential to continue strengthening your body to endure the forces of a long and healthy ski season. We’ll communicate decreases in volume dependent on how your body is feeling to help decrease soreness and aid in recovery from your ski/snowboard sessions.  

As always, rest and recovery are imperative. Allow your body to fully recover between sets in order to maintain the highest quality. Making this a habit, or practice, is something so simple you can do to improve your training. Our objective is to train with a purpose and continue improving, not to tire you out with mindless workouts.  


Issurin, V. (2008). Block periodization versus traditional training theory: a review. Journal of sports medicine and physical fitness, 48(1), 65. 

Issurin, V. B. (2016). Benefits and limitations of block periodized training approaches to athletes’ preparation: a review. Sports medicine, 46(3), 329-338. 

Issurin, V. B. (2019). Biological background of block periodized endurance training: a review. Sports Medicine, 49(1), 31-39. 

Wetmore, A. B., Moquin, P. A., Carroll, K. M., Fry, A. C., Hornsby, W. G., & Stone, M. H. (2020). The effect of training status on adaptations to 11 weeks of block periodization training. Sports, 8(11), 145. 

Fill The Sleeves is Back!

For the month of February, we are bringing back the Fill the Sleeves Campaign, benefitting the Best Friends Animal Society. The goal to of this campaign is to demonstrate the power of consistency in small habits. 
If you haven’t seen Oregon’s Coach Aaron Feld’s motivational curls on a mountain top, check it out.

How it works:

After every workout, coaches will lead you through the Fill the Sleeves finisher. Donations go like this:
1. Individuals can commit to donate a set amount for each day they participate that they will pay out at the end of the month. (Ex: Steve will donate 1 dollar for every “fill the sleeve” workout he executes. At the end of the month he executed 20 workouts, so he will donate $20 to Best Friends)
2. Pick a designated amount you would like to donate at the end of the month. (You do not have to participate in the challenge to donate!)

 *Donations will be collected between Feb. 27th and March 4th. Cash or check donations are preferred – please make checks out to Best Friends Animal Society. (If you wish to donate by card, there will be a small service fee of $1.25) 


Winter is in full swing (thank you Mother Nature!) and with that comes sniffles, sneezes, and coughs.  As a general reminder, if you are symptomatic with any cold or flu like symptoms, regardless of COVID 19 potential and bearing in mind all other potential viruses, please stay home and focus your energies toward getting better. Along these lines, please also be mindful that we provide training services to a diverse population and with that we have several members that have known underlying, non-contagious, conditions that may cause coughing or other symptoms that may mimic aspects of infection. Our team is generally aware of these individual’s circumstances and want to ensure they have the same access to maintain and improve their health and fitness.