Wednesday, August 1, 2012

Training Program Recommended to a Friend

Todd-  Here are some ideas. The following exercises are what I think are the best/ most hockey specific weight training exercise you can do. The best way to do these would be to mix up 2 lower/ 2 Core/ 3 Upper body exercises each day and then the next day to the other 2 lower/ 2 core/ 3 upper. 4 Days a week would be best.


Sumo Squats - 3 x 10-12 reps
Hamstring Curls - 3 x 10-12 reps
Jump Squats- 3 x 10-12 reps (low weight to start)
Lunges - 3 x 10-12 reps


Bench Press - 3 x 10-12
Chin-Ups - 3 x 10-12
Close-Grip Bench Press - 3 x 10-12
Seated Row - 3 x 10-12
Hammer Curls - 3 x 10-12
Standing Flyes- 3 x 10-12 reps


Wood Choppers- 2 x 15 reps
Planks- 3 sets 30 second hold to start with increasing time
Sit ups & Leg lifts- 2 sets each to failure

* What you should be eating- (I highlighted the supplements you could buy online or at your local GNC, nothing is illegal).

Nutritional intake is dependent on their current status:

- If an athlete needs to lose weight they will require less calories than an athlete that is trying gain weight

- Increased caloric demand would provided by increased protein (~1-2g/kg of body weight) and carbohydrate (which would be consumed in and around their training)

- Eat every 2-3 hours

- Each meal must include lean protein

- Each meal should include vegetables

- 25-35% Calories from fat (unsaturated and saturated)

- eat mostly whole foods

- 90% rule….eat clean 90% of your meals, 10% can be anything

- Pre-workout nutrition (may include): Gatorade, whey protein, BCAAs, HMB, creatine, beta-alanine

Post-workout nutrition (may include);

Gatorade, whey protein, L-Glutamine, BCAAs, creatine, beta-alanine

* Cardio Training-

With 5 weeks till training camp, I think you should approach it this way-

* On-Ice skating is recreational and would be a bonus, you still need cardio work off ice

* Cardio 3 days a week on either off-Days from your strength training or on split workout days (cardio in morning/ gym at night)

1) Sprint/ Power/ Agility Training- Plyometric series combined with sprint intervals (5 sprints of 10 yards, 4 sprints of 20 yards, 2 sprints of 50 yards, 1 sprint of 100 yards)

2) Cardio/ Strength Training- Stairs or Hills

3) Long Distance/ Recovery Training- Long Bike Ride (5+ miles/ 35+ minutes)

Check out the blog on my website occassionally for other ideas.-

What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know.
Arnold Schwarzenegger


Good luck buddy on a GREAT YEAR!


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