Why You Should Never Do The Same Workout Twice In A Row


…balance the upper and lower body, left and right, front and back. So a variety, and alternating days which then allows some muscles to recover and supercompensate while you work others. 

Remember, it isnt the workout that makes you better—it is the recovery and finally the SUPERCOMPENSATION that follows the workout. That is where the improvement comes.

If exercise alone provided the total benefit, then you should be able to immediately do the 2nd set of 20 pushups [as fast as possible] FASTER than the first set. But, no way..you need recovery and actually recovery and supercompensation before you can do the second set faster. So it will never be faster until you allow an adequate recovery time after the first set. [my analogy doesn’t allow for some help from getting warmed up etc. But if all else is even, the workout alone will not improve your fitness until you have taken a rest of those muscles].

Bill Meyer

MIdwest Regional Biathon June Shooting Camp

Midwest Regional Biathlon Development Camp

June 15-26, 2016

Mt. Itasca/ Grand Rapids MN

This camp will focus on developing biathlon shooting skills- position, accuracy drills, and combo training for athletes that have varying experience in biathlon . Volume training, rollerskiing, running, biking, as well as strength and technique work.


1) new athletes: 14 years and older must be a good skier – perfect camp, if you are serious about biathlon. Shooting (including rifle set up) focused on accuracy, practicing both positions – prone and standing, developing good position and range procedure, accuracy shooting, combo shooting.

For new and younger athletes I would recommend to stay just for the 1st week. (6.15-6.19)

2) experienced athletes – great camp to improve your biathlon skills: shooting – check position – make adjustments, focused accuracy  and  combo shooting, rollerski technique, strength,  plus several butt kicking workouts…

Daily schedule: first week – shooting twice a day with 1 or 2 physical workout as well;

second week – combo shooting with more biathlon specific training (rollerskiing, running, biking, strength) with few epic workouts!!!

Sunday 6.19th – Summer Biathlon Race ( Running)

Dates: Wednesday, June 15 at 10 AM meeting at Mt. Itasca – Sunday, June 26 at Noon

Cost : includes use of venue, coaching, housing, food, transport
1 week   – $250 (6.15. – 6.19.)
2 weeks – $550 (6.15.- 6.26.)

What to bring:

We will be camping at Mt. Itasca therefore  you will need a camping gear tent, mat /air mattress, sleeping bag, pillow. Option is also sleeping in the wax room.

You will need rifle, 2 brick of ammo (some ammo will be available to buy at the camp), running shoes, and several sets of training clothing. Also, skate rollerski equipment, road bike helmet, water bottle carrier. Bring some rain gear and also a pair of thin ski gloves for shooting.   Bug spray may be a good idea as well.

For new and younger athletes I would recommend to stay just for the 1st week. (6.15-6.19) On Sunday 6.19 there will be a Summer Biathlon Race ( running)

If you plan to come, let me know ASAP, please. Specify also,  if you are coming for 1 or 2 week !!!

Don’t hesitate to contact me if you have question,

Vlad Cervenka

cell: 218 256 8323 , cervenkv@gmail.com or Bill Meyer  wmeyer@nisswa.net

Camp Postponed One Week

Please note:

Hi Everyone-
Unfortunately we need to postpone this weekend’s camp for one week due to the weather forecast.

One of the goals of this camp is to work on everyone’s ability to shoot accurately, and the forecast is for winds approaching 20 mph plus gusts, along with temps below or near freezing both Fri and Sat eve.

The schedule for the 20th-22nd will remain the same as was planned for this weekend.

Please contact Vlad or me if you have any questions.

Thank your for your patience!!
Bill Meyer, Coach

For Sale – Anschutz 1827 Fortner Biathlon rifle (Right hand)

Anschutz Biathlon package for sale
Anschutz 1827 Fortner Biathlon rifle (Right hand)
Caliber .22 rimfire

Only used for one season – well maintained, rust-free. Action has been epoxy pillar-bedded for consistently accurate functioning. Custom aluminum sight cover knobs added to speed up transitions. Selling as a package including all items listed below. Prices listed between parentheses are current and for information only – no items will be sold separately.
Anschutz 1827 Fortner rifle ($3195)
Anschutz biathlon rear sight ($330)
Anschutz adjustable iris ($77)
Anschutz comfort harness ($250)
Larsen leather sling ($85)
Mayer Cuff ($24)
Madshus Rifle bag ($89)
Extra Anschutz magazine ($69)
Extra firing pin ($59)
Dry fire adapter ($22)
Rear sight riser block ($60)
Total: $4,260.00

I am asking $3,500.00 for the whole package – cash, wire transfer or PayPal accepted
Shipping cost to your FFL varies according to location.
Pictures available upon request.
If interested, please contact Rodrigo Rosa
Center X Gunsmithing LLC
Auburn, NH
(607-342-1834) (rosat2k@gmail.com)

Coaches clinic May 14/15 2016

Coinciding with the May 13/14/15 shooting camp will be a Coach’s clinic oriented towards parents wishing to help with coaching, help with camps and events, and those wanting to start their own clubs in MN.

Topics to be discussed in the classroom

  • Ski technique
  • Shooting skills
  • Understanding and building a training plan

In addition, most will have the opportunity to work on the range and try roller skiing.

The plan is to issue and check rifles on Fri evening. We will begin the Coach’s clinic with hands on work helping with rifle fitting.

I am anticipating the classroom information will be done on Saturday and Sunday mornings depending on the final training plan for the athletes. For those who wish to stay at the venue and eat Breakfast and Lunch with the athletes, the cost for food will be $20.

For those needing the handouts [similar to what we have used previously] the cost is $10 for printing.

There is no charge for the classes.

Please let me know by May 10th if you plan to attend, if you need the handouts, and/or if you will be staying overnight at the venue.


Bill Meyer, Coach

May 2016 Shooting Camp

Hello Everyone,

Here are the information  for our Midwest Region Shooting Camp at Mt. Itasca, MN. This camp is great jump start to the season and perfect time to do all new adjustments on your rifle or  fitting rifle for a new athletes.


1) new athletes- great skiers, at least 14 years old, who wants to try Biathlon. Athletes  will go through a basic safety training, will do a rifle fitting and a  start on accuracy shooting, shooting prone and standing, developing good position and range procedure

2) experienced athletes- check position- make adjustments, and get started with some focused accuracy shooting.

Basic Schedule:

Friday PM: Arrive at Mt Itasca 6 pm- having eaten dinner.   ( Let me know if you plan to come earlier)

                    6:30-8:30 Rifle fitting, dry fire


Training all day with breaks for lunch and dinner.   Main focus will be on shooting, though there will be time for physical training ( rollerski technique and running).


More shooting drills and shooting games.

Training will wrap up approx 12:30 pm with lunch and departure.

Cost and Registration:

-Cost for use of venue, coaching, and food-  $90, please make checks payable to Mt Itasca Winter Sports Association ( MINSA) .  Bring checks with you, along with the attached registration form.   Note that USBA membership is required.

-Ammo will be provided for rookie athletes.  All experienced athletes need to bring their own ammo.   Note that you will be eating out for dinner on Sat night, so bring $ for dinner.

All athletes please   confirm  that you coming with Bill Meyerwmeyer@nisswa.net or Vladimir Cervenka cervenkv@gmail.com

What to bring:

You will be “camping” at Mt Itasca, sleeping in the Headquarters building or in your own tent (or you can stay in hotel on your own).  There are bathrooms and kitchen in the Alpine Chalet.   You’ll eat breakfast and lunches at Mt Itasca and have dinners out.  Bring $ for dinners- breakfast and lunch food will be provided.

You will need a camping mat/air mattress, sleeping bag, pillow  for sleeping.  You will need running shoes, and several sets of training clothing, as well as skate rollerski equipment and helmet, water bottle carrier, and bring some rain gear.  Also bring a pair of thin ski gloves for shooting.

New athletes who needs a rifle contact Bill Meyer at wmeyer@nisswa.net  or Vlad at cervenkv@gmail.com

Athletes from Twin Cities- contact Piotr at bednarski@cityoflakesloppet.com  if this camp is right fit for you.

In June there will be another 12 day long camp 6.15-6.26  at Mt. Itasca with more  focus on shooting + distance/ technique training.

For more info contact

Vlad Cervenka: 218 256 8323

Bill Meyer : 218 839 4727

May Shooting Camp 2016 Waiver