Hi All - 
I'd like to see if you all would be available to start a strength specific program (Olympic lifting emphasis) starting next Monday at 4:30 pm with Chris at Basics. This is being designed specifically for our J2 athletes and is focused on strength and power  development. Nutritional requirements will be also emphasized to maximize development. Bigger Stronger Faster!! This is key to your athletic development and success at this next level

We'd like to have you consistently attend M, W and TH at 3pm until school is done and then we can look for a common and suitable time for the summer  Can you let me know how this works for you.   Thanks!!

I grabbed this article for all you boys looking to increase muscle mass and size.  Basically you all need to be taking in a  minimum  of 3000 calories a day to maximize your strength and conditioning programs.  If you are putting down big bike rides and soccer games in addition to the weight lifting you'll need to increase that number accordingly.  The article is not perfect but does give some good basic information to achieving the right calorie intake.

Also Try this app ( or something similar) to follow your intake and output on a daily basis.( I use it for the opposite effect...to lose weight:)  )  http://www.myfitnesspal.com/    The main point is to track calories(input and output) to ensure you are in the net positive zone not negative.  livestrong.comis another good resource.

We'll talk with Chris and Melanie over the next few weeks to refine the nutritional aspect of your summer training.

Thanks and happy eating you young punks! enjoy it while you can!!

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Skinny guys often say they can eat anything they want without gaining weight. They think they're blessed with a fast metabolism. They'll say: "I make women jealous with my metabolism. I can eat junk food all day without gaining weight".

Truth is you can eat anything you want without gaining weight because you're not eating a lot. I know you think you do, but you're not. Otherwise you wouldn't be skinny. Here's how to gain weight for skinny guys.


1. Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using FitDay.com. You need at least your body-weight in lbs x 20kcal daily to gain weight.

A rule of thumb is at least 1kg for each cm above 1m (use this converter).  Examples of minimum goal weights:

1m70/5'7" at least 70kg/154lbs
1m75/5'9" at least 75kg/165lbs
1m80/5'11" at least 80kg/176lbs
1m85/6'1" at least 85kg/187lbs
1m90/6'3" at least 90kg/200lbs

3. Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That's 2700kcal/day if you're 135lbs. If you have a physical job or move a lot, you'll need even more. Eat every 3 hours.

Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes.
Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back.
Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, ...
Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe.

4. Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:

Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta.
Whole Milk. If you don't bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I've seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week.
Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it's not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.

5. Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle. If you don't know where to start, check StrongLifts 5x5. Some tips.

Free Weights. Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively.
Compound Exercises. Do exercises that work your whole body. Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row, ...
Squat. Leg exercise stressing your whole body. When you can Squat 1.5x your body-weight for 1 rep, you'll no longer be skinny. Squat often.
Rest. Muscle grow when you rest, not when you workout. Don't train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies.

6. Plan. Failing to plan is planning to fail. You don't have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.

Do The Grocery. Avoid skipped meals because you don't have food available. List everything you need for 1 week and go buy it.
Cook in Advance. Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins.
Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day, ...
Take Food with You. Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym, ...

7. Track Progress. Success breeds success. Knowing that you're losing your skinny look will keep you motivated. Track everything.

Track Calories. Continue tracking your daily caloric intake using FitDay so you get a confirmation of how many calories you're eating.
Weigh Yourself Weekly. Gaining weight? Don't change anything. Not gaining weight? Increase your daily caloric intake by 500kcal.
Take Pictures. The mirror is subjective. Pictures don't lie. Shoot pictures bi-monthly so you have objective measurements of your progress.
Track Strength Gains. When you can Squat 1.5x your body-weight for 1 rep, you'll no more be skinny. Use the StrongLifts 5x5 spreadsheet.

Weight Gain Diet. 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you're only 135lbs/61kg or not enough if you're very active. Individualize the diet based on your needs.

Breakfast: 100g oats, 50g raisins, 1scoop whey
Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
Lunch: 200g white pasta, bolognese sause, parmesan cheese
Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
Post workout shake: 1.5scoops whey, 60g oats, milk, banana
Dinner: 200g white pasta, bolognese sause, parmesan cheese
Pre bed: cottage cheese, berries, flax seed, fish oil

  Depart the park and ride 6:20
Meet Coaches finish area 7:35
Load lift 7:45
Mens inspection 8:15
womens inspection 8:30
Tickets available 715 - 8:30 creek side lodge.

Gordon  

 Great BBQ last weekend thanks for all the good food.

Tuesday night training at Wolf Mountain is canceled. We will have a dryland session at Mt. Ogden Park normal meeting spot 4:00 p.m. to 5:00 p.m.
Pray for some colder weather to help us with night training the rest of the week.  

March 30^th – April 2^nd Snowbird SL/GS 

 Friday March 9th Wolf Mountain GS 3:30 p.m. - 7:00 p.m.

 Snowbird J3 Qualifier Slalom event - Alex Shaffer will be team captain for this event. She will provide further details as to schedule, team plan, etc. I recommend organizing a carpool, team transportation will not be available for this weekend.

 Important Notes:  J3 athletes we will have early daytime training available at Wolf Mountain to help maximize your preparation for the slalom qualifier coming up this weekend.  If you can make it earlier in the day plan a normal 3 hour block of training time with a ride picking you up at the end of your training block. Take advantage of the daylight, getting home early for rest and homework. FIS athletes if this schedule works for you please come and participate, if not plan your normal evening block of training.

Boys we are leaving the South Weber Park and Ride 12:30 for Boise. 

 Important Notes:  Check your email for the cost sheets for the upcoming super g races. Women in McCall, Men at Bogus Basin. If you have any questions about the events let me know. Be on the look out for any last minute training schedule updates.

  With the limited number of athletes available for friday training 1 - 4 we have switched to a J3 athlete block 4 -6. Still GS training. If you are a FIS athlete and took a night off this week the 4 - 6 is available for you also. If you have any questions concerning the training let me know, Tyler

 Important Notes:  FIS families there is a lot of racing coming up over the next couple of months.  So please be attentive to the emails and race announcements you receive. If you have any questions on the race schedule please let me know.

 Ogden Valley Ski Team

Good news and Bad News
Good news - SNOW in the forecast!!
Bad news- SNOW in the forecast!!
We recommend that everyone come up for SL training today in the 3:30 - 7:00 pm window.  With the impending storm and then travel on Thursday for all the J2s this will be the best and maybe only opportunity to train this week.  Any of you heading out to Sun Valley could leave early and free ski in SV Thursday.  For the guys going to Jackson this will also likely be the best training day.

J2s...DON"T FORGET YOUR SNOWBASIN SEASON PASS FOR THIS WEEKEND. IT IS GOOD AT SUN VALLEY AND WILL BE YOUR LIFT TICKET ALL WEEKEND.  

Back to racing.  Great work going on in Jackson Hole.  Getting ready for some great racing in Idaho at Schweitzer for a fis super g.
There will be training this week at Wolf Mountain.
Tuesday through Thursday will be an evening block of slalom, 3:30 - 7:00.
FIS athletes are going to Sun Valley thursday, racing friday, saturday and sunday.
JO J3 athletes going back to Jackson Hole on friday, racing saturday and sunday.
Watch for any  updates from the coaches that are home they may make adjustments that best fit the training.
Thanks Tyler  

Thanks Tyler 

 Wednsday January 4th our gym time with the coaching staff is changed to 4:00 p.m. at Weber State in the BASICS area.

 Plan for warm up time at the Yurt and to be at the lift early for the 8:00 a.m. load.

Highlighted in RED are the races we will focus on.  The races in BLUE are secondary races.  The races in BLACK are invite only, based on results and Intermountain Division quotas.  Invitations to these races can be last minute, so be prepared to make a quick decision whether you will attend.

There are four Western Region Junior Championship qualifier races.  Junior Champs is the regional equivalent for JO's for FIS athletes 15 and older.  All FIS athletes are eligible for all the qualifiers  for the WRJC invitational event.  15 and 16 year olds may also qualify for J2 Nationals.  This is the best J2 racers in the Nation. The qualifiers for Nationals are invitation only events.

If you have any questions contact Tyler Callantine.

• November 4^th – 13^th Colorado Fall Camp Copper Mountain****
• November 15^th – 16^th Vail, Colorado G.S. (Invite Only)
• December 15^th – 18^th Park City Eric Hayes (Qualifier)*
• December 19^th – 22^nd Steamboat Colorado Slalom Series (Invite Only)
• January 5^th – 8^th Schweitzer Idaho 2 G.S. 2 Super G (Invite Only)
• January 5^th – 8^th Jackson Hole Devo Tech Series*
• January 12^th – 18^th Mammoth Mountain Devo Speed Series (Invite Only)
• January 20^th – 22^nd Sun Valley (Qualifier)*
• January 26^th – 29^th Park City / Snowbird Elite Tech Series (Invite Only)
• February 11^th – 13^th Snowbird / Snowbasin 2 slalom 1 GS (Qualifier)*
• February 13^th – 15^th Soldier Mountain Downhills
• February 18^th – 20^th Telluride, Colorado 1 slalom, 2 G.S.
• February 18^th – 21^st Jackson Hole Wild West Classic (Invite Only)
• February 24^th – 26^th Bogus Super G (Men) McCall Super G (Women) (Qualifier)*
• March 8^th – 13^th Schweitzer Idaho WR Junior Champs (Invite Only)
• March 16^th – 19^th Telluride, Colorado 2 Slalom, 2 G.S.
• March 26^th – 29^th Park City Devo Tech Series*
• March 31^st – April 3^rd Snowbird Last Chance Snowcup*
• April 6^th – 11^th Spring Series Mission Ridge (Invite Only)
• April 8^th – 11^th Sugarbowl Tech Series *
• April 13^th – 18^th Mt. Bachelor Speed Series *

Dear SkiClubZ Athletes,
We want to introduce you to Sprongo, the next version of SkiClubZ.