CARDINAL STRENGTH & CONDITIONING OFF-SEASON WORKOUT
SAINT MARY’S UNIVERSITY
CARDINAL STRENGTH & CONDITIONING OFF-SEASON WORKOUT
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS “Victory is reserved for those who are willing to pay its price.” Sun Tzu To wear the Cardinal is a sense of accomplishment. Not everyone is allowed to wear this emblem. It is a mark of determination, self sacrifice, preparation, and accountability to others and yourself. You have five months to prepare for the next season. What will you do to improve yourself and the team? Hold yourself accountable to the program. Prepare your body now for the rigors of the competition season by following the program including nutrition and recovery. Manage your time efficiently and intelligently. Will you improve over the summer, or will you be left behind by teammates, and our opponents? Every team that we will face has the same goals, MAKE A COMMITMENT to improve. If you have questions contact me at: Jamie Herrick Strength and Conditioning Coach [email protected]
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT IT TAKES TO BE A CARDINAL ATHLETE
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SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT YOU NEED TO KNOW: NUTRITION To maintain your current weight, you should consume the same amount of calories that you burn off. While you are working this requirement may increase depending on the physical nature of your work requirements. To maintain your bodyweight, eat 3 meals per day minimum, while having 2 snacks between these meals and a snack after supper. Variations of meals can be found at the end of this text. Eat smaller portions throughout the day and choose different sources of proteins, carbohydrates, and fats to prevent staleness, and indulgence in other food sources. The snacks can focus on small amounts of food; 1 piece of fruit with a handful of peanuts/almonds, 1 sandwich with 1 pint of chocolate milk, a protein bar with juice as examples. EMPTY CALORIE FOODS Empty calorie foods give the body calories to burn, but do not provide any nutritional requirements. These foods are often found in Sodas, candy bars, and candy. 1-2 times per week is not a problem, but having them daily will impede your progress, and limit your performance. WEIGHT LOSS If your goal is to lose weight, the target loss is 1-2 pounds per week. To achieve this loss, you should be in a calorie deficit of 500 calories per day. Increase your SAQ training (running), or Strength training, and limit your calories. In combination, this will help you to lose 1-2 pounds per week. WEIGHT GAIN In order to gain weight, add 500-1000 calories per day, depending on your activity level, to increase your body weight 1-2 pounds per week. Do not gorge yourself on snacks, fast food and empty calorie foods. Maintain your focus, on whole grains, lean meats and fruits and vegetables. Add cottage cheese to your salads, add 1 tablespoon of olive oil to pastas, use 1 tablespoon of peanut butter in your smoothies/malts, these will add more calories to your daily intake. PRE WORKOUT FOODS Prior to training, consume about 300 calories 30 minutes prior to training. Some items include yogurt 1 cup low fat fruit = 230 calories 9 grams protein, 1 cup skim milk 102 calories, 8 grams protein, ` hardboiled egg 211 calories, 17 grams protein. Other food choices would be peanut butter sandwich, chocolate milk, cheese sandwich. POST WORKOUT FOODS These should be consumed within 20 minutes of post exercise. For running/SAQ training, consume a solution or food that is 2:1 carbohydrates to protein. Sandwich, Gatorade, peanuts and pasta would be good choices. For post lifting, focus more on protein sources. Yogurt, chocolate milk, cottage cheese, peanut butter sandwich would be good choices. These nutrition sources merely flood the working muscles with macronutrients that help repair the body, consume a normal meal at your next designated time.
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT YOU NEED TO KNOW: TRAINING STRENGTH The lifting program is written in a 3 day split, where each page is different day of the week. Speed Agility and quickness training is the 4th sheet in the packet. There is a date on the top of each column. These will tell you which day of the week the training is on. Look at the 1st lifting sheet. This will be every Monday lifting for 1 month. Lift one column per day, NOT one row. Write the load that you used for every lift. When the reps go down (12 to 10), the weight increases. At the end of the month, you should be stronger than at the start of the month. If you are not, and you are training intensely, the strength will improve, it might take another month. Everyone gains strength at different times. SPEED AGILITY QUICKNESS On sheet 4 is the speed agility quickness training for the month. If you are fortunate enough to have a group to train with, use the minutes as a guide. If you are training by yourself, or a small group (2-3 people) follow the repetitions. In a four minute period our athletes will complete 4-8 repetitions of specific drills. Plyometric drills should be done 1st. All hops, jumps and skips are classified as a plyometric. Single leg drills are done 1st followed by double leg drills. Ensure that your recovery is 95% prior to starting another drill. SAQ drills are done after plyometric drills. Recovery from these does not have to be 90%, ensure that the drills are executed crisply and explosively to train the body to be powerful. The training program is split into different phases (hypertrophy, strength, power, active rest) which will elicit different gains throughout the summer months. Each phase will prepare your body for the next training phase. If you miss 1 day, either push the lifting days back 1 for the rest of the week, or convert to a bodyweight training day, for that day. Never lift back-to-back days.
Summer training
How to read this program: Each month will have 4 pages, a Monday, Wednesday, Friday, and running, each column represents 1 week. Perform a lift where an x is listed (example x12, perform 12 reps) If you fail 3 early, lighten the load, if it is easy, add weight There are 4 phases Hypertrophy
50-‐75% of 1 RM, 60 seconds rest between sets
Strength
75-‐90% of 1 RM, 2:00 minutes rest between sets
Power
90-‐105% of 1 RM, 3:00 minutes rest between sets use last set to project a new RM for next phase
Active Rest
30-‐50% 1 RM, 60 seconds rest between sets go light this allows the body to prepare for the next phase
If you are not trained on Olympic Lifts (hang clean, power clean, split jerk) DO NOT ATTEMPT THEM. We will teach the correct technique next fall
Speed / Speed endurance
executed on Tuesdays
Agility and Quickness
executed on Thursdays
CARDINAL HOCKEY Summer Phase 1 Day 1 Warm Up
Hypertrophy 7-‐May x2
strength strength 14-‐May 21-‐May 28-‐May x2
x2
x2
10 pushups, 10 bodyweight squats, 10 burpees Hang Cleans
Squats
Bench press
Inverted rows
Lateral raise
Core
x5
x5
x4
x5
x5
x4
x4
x4
x5
x4
x3
x3
x3
x3
x12
x12
x12
x12
x12
x10
x10
x10
x12
x10
x10
x10
x8
x8
x8
x8
x6
x6
x7
x6
x6
x6
x6
x6
x8
x10
x8
x8
x8
x8
x8
x8
x6
x6
x6
x6
x10
x12
x12
x10
x10
x10
x10
x10
x8
x8
x8
x10
x3
x3
x3
x3
10 Crunches, 10 belly rockers, 10 knee ins
CARDINAL HOCKEY Summer Phase 1 Day 2
Hypertrophy 9-‐May
16-‐May
23-‐May
30-‐May
x2
x2
x2
x2
Warm Up
10 mountain climbers, 10 pushups, 10 step ups, 10 jumping jacks weight box jumps
x10
x8
x8
x6
x8
x8
x6
x6
x6 x6 x6 Use a weight vest for all sets If you do not have a weight vest, hold a med ball Jump to the top of a platform, and STEP down
x4
Pullups
x10
x12
x12
x12
x10
x10
x12
x10
x8 x10 x12 x10 Do as many as you can without using a plyobox. When you hit muscle failure, jump to a pull-‐up position, and resist gravity until your arms are fully extended, repeat until reps are complete Incline db Bench Press
RDLs
Shoulder Complex
x12
x10
x12
x12
x10
x10
x12
x10
x10
x10
x10
x10
x10
x10
x12
x12
x10
x10
x12
x10
x10
x10
x10
x10
x8
x8
x8
x8
x8
x6
x6
x6
x4
x4
Lateral raise, front raise, upright row Core/cool down stretch
x4 x4 10 sec side seated slam ball rotations,
CARDINAL HOCKEY Summer Phase 1 Day 3 Warm Up
hypertrophy 11-‐May
18-‐May
25-‐May
1-‐Jun
x2
x2
x2
x2
10 lunges, 10 med ball pushups, Bear crawl 10 yards 1 arm db Snatch
x6
x6
x5
x4
x6
x6
x5
x4
x6
x4
x4
x4
x6
x4
x4
x4
x12
x10
x12
x12
x10
x10
x10
x12
x10
x10
x10
x10
x12
x12
x10
x12
x10
x10
x10
x10
each leg performs the set
x10
x10
x10
x10
inverted rows
x10
x12
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x12
x10
x12
x10
x12
x10
x10
x10 x10 x10 Use both legs to move the weight, use 1 leg to resist gravity to the start position. Change legs on every rep
x10
Bench Press
Single Leg Squats
2:1 Leg Curls
Reverse Hyperextensions
3x15
3x15
2x12
3x15
Tuesday Sprint walk jogs x6 Start on 1 end of a track/field Sprint 1/2 the distance, walk 1/4, jog 1/4 At the start, wait for 20 seconds, start the next set.
Thursday Line Hops 6x4 sec 3 front over line, 3 side to side Week 3,4 do single leg hops Pro agility x6 30 second rest between sets 5 Ladder drills 1. run throughs 2. shuffles (each way ) 3. Backpedals 4. Barry Sanders Drill 5. Ali Shuffle (both ways)
Hockey Specific Drills 15 minutes
CARDINAL HOCKEY Summer Phase 2 Day 1
Active Rest strength 4-‐Jun 11-‐Jun
Warm Up
x2
x2
18-‐Jun
25-‐Jun
x2
x2
10 burpee jumps, 10 bodyweight squats, 10 push ups Power Pulls
Bench press
Bent Over Rows
Single leg RDLS
med ball Complex
8 wood splitters, 8 side throws (each way)
x4
x5
x5
x5
x4
x5
x4
x4
x4
x4
x4
x3
x4
x3
x3
x6
x8
x8
x6
x6
x8
x7
x6
x4
x8
x6
x6
x6
x8
x8
x8
x4
x7
x7
x6
x4
x6
x6
x6
x8
x8
x8
x8
x8
x8
x8
x8
x6
x6
x6
x6
x6
x6
x3
x3
x3
x2
CARDINAL HOCKEY Summer Phase 2 Day 2
Active Rest strength 6-‐Jun 13-‐Jun
20-‐Jun
27-‐Jun
4x8 sec
4x8 sec
Warm Up 5 minutes biking, or running Split Squat Tuck Jumps 3x4 sec 3x10 sec Start in a lunge position, jump into the air, change your foot position land jump into the air, change your foot position etc. Incline Bench Press
3 way pull ups
x8
x8
x8
x8
x6
x8
x7
7
x4
x8
x6
x6
x6
x9
x9
x9
x6
x9
x9
x9
x6
x9
1/3rd wide, 1/3rd normal, 1/3rd neutral or chin grip Squat to Toe raises
x6
x8
x8
x8
x4
x8
x7
x7
x4 x8 Do all reps for squats, then do the same reps for toe raises. This is 1 set
x6
x6
RDLS
Core/cool down stretch
x8
x8
x8
x8
x4
x8
x6
x6
x4
x6
x6
x6
x2
x2
x2
x2
10 sb weight crunches, 10 sb rotational crunches, 10 weight behind the head crunches on a sb
CARDINAL HOCKEY Summer Phase 2 Day 3
Active Rest Strength 8-‐Jun 15-‐Jun
Warm Up
Jumping rope, 30 seconds on, 30 seconds rest for 5 minutes
22-‐Jun
29-‐Jun
Front to back, side to side, single leg, double foot jumps Hang Pulls
x4
x5
x4
x5
x4
x4
x4
x4
x4
x4
x3
x3
x3 x3 Go heavier than on your cleans. It should be heavy enough to pull yourself to the bar Bench Press
Bent Over rows
RDLS
Med Ball Rotational Throws
x6
x8
x8
x8
x6
x8
x7
x6
x6
x6
x6
x6
x8
x8
x8
x4
x8
x8
x7
x4
x8
x6
x6
x5
x8
x8
x8
x5
x6
x8
x7
x3
x6
x8
x6
x6
3x8
3x8
3x10
x6 Start in a lunge position. Throw ball across the front leg to a wall. If you have a partner they should throw the ball to you. Do each set both directions
Tuesday
Thursday Ladder drills x12 drills
10 x10 yard sprints wait 15 seconds between sprints
10 x20 yard sprints wait 20 seconds between sprints
5 x50 yard sprints wait 35 seconds between sprints
1st 4 do hops, last 8 footwork rest 30 seconds per drill Repetitive Broad Jumps Stand with feet together Single Broad Jump x6 triple broad jump x4 (go for distance) 4 corners drill x6 place cones to make a box 5 yards by 5 yards. Place a cone in the middle sprint and touch a corner cone, sprint to middle touch the center cone, continue until complete This is 1 set Hockey Specific drills
CARDINAL HOCKEY Summer Phase 3 Active rest Day 1
2-‐Jul
Hypertrophy Active rest Power 9-‐Jul 16-‐Jul
23-‐Jul
Warm Up 10 rotational pushups, 10 bodyweight squats, 10 mountain climbers Hang Pulls
Incline Bench Press
Squats
Low Rows or Pull downs
RDLS
Tricep Extensions
x5
x5
x4
x4
x5
x4
x4
x4
x4
x3
x4
x3
x4
x3
x5
x12
x6
x4
x4
x12
x4
x4
x3
x10
x2
x4
x5
x10
x6
x5
x4
x10
x4
x4
x3
x10
x4
x3
x5
x12
x4
x5
x5
x12
x4
x5
x5
x10
x4
x4
x4
x10
x8
x5
x4
x10
x4
x5
x4
x10
x10
x12
x8
x10
x6
x12
x8
x10
x3
x5
x10 Core/cool down stretch
x3
x3
x8 x2
10 SB overhead crunches, 10 rotational crunches, 10 behind the head crunches
x3
CARDINAL HOCKEY Summer Phase 3 Active rest Day 2 Warm Up
Strength 4-‐Jul
11-‐Jul
x2
x2
Hypertrophy Active rest 18-‐Jul 25-‐Jul x2
x2
Room lunges, face north, lunge forward, sideways, backward etc Weight Vest box jumps 3x6 3x6 3x4 Use a weight vest. Jump onto the top of a plyometric box, and Step down. This is 1 repetition
3x6
Med Ball Lock outs
x8
x8
x12
x12
x8
x8
x12
x12
x8
x6
x10
x8 x6 x10 Place 1 hand on a med ball and 1 hand on the floor. Push your body off the floor but keep your hand on the med ball. Each arm will be on a med ball for 2 sets Pull ups
Single leg squats
Shoulder Press
Core/cool down stretch
x9
x12
x12
x4
x9
x9
x12
x4
x9
x6
x12
x8
x8
x12
x6
x8
x8
x12
x6
x4
x8
x10
x4
x4
x8
x10
x4
x8
x10
x12
x10
x8
x8
x10
x4
x8
x8
x10
x2
x2
x2
10 second planks (side, side, forward), 2x6 second rockers
x2
CARDINAL HOCKEY Summer Phase 3 Active rest Day 3 Warm Up
6-‐Jul
power 13-‐Jul
strength 20-‐Jul
Hypertrophy 27-‐Jul
x2
x2
x2
x2
8 burpee jumps, 8 step ups, 8 rotational pushups, Hang Clean
x5
x3
x4
x5
x4
x3
x4
x5
x3
x3
x5
x5
x8
x12
x4
x4
x4
x12
x3
x3
Squat Jumps +
x4,x5
x4,x5
3x8
x3,x12
Squats
x4,x5
x4,x4
3x8
x3,x12
x4,x3
3x6
x3,x10
3x6
x3,x10
Bent Over Rows
Incline bench press
RDLs
Core/Cool Down Stretch
x5
x12
x5
x5
x8
x12
x4
x4
x6
x10
x3
x4
x4
x10
x5
x5
x8
x12
x5
x4
x8
x12
x5
x3
x2
x2
10 Chest passes, 10 side throws (each way)
x12 x1
x2
Tuesdays Week 1, 2 2 mile run pace is between 7-‐8 minutes per mile
Week 3-‐4 10x10 yard uphill sprints 15 second rest between sets 10 x20 yard sprints uphill 25 seconds rest between sets 5x30 yard sprints uphill 45 seconds rest between sets
CARDINAL HOCKEY
Thursdays Pro Agility x8 outside cones are 10 yards apart with a center cone Start at center cone, sprint to left cone, sprint to right cone sprint through the center cone. This is 1 rep
Stadium Stairs 4 sets of plyometric hops Bound approximately 20 steps 4 sets running Run every step to top run every other step to top
Summer Phase 4 Strength Day 1 Warm Up
30-‐Jul x2
Hypertrophy AR 6-‐Aug x2
Power 13-‐Aug
20-‐Aug
x2
x2
10 walkover pushups, 6 squat jumps, 10 pushups, 10 step ups 1 arm db Snatch
Inverted Rows
Close grip bench press
3 way squats
x6
x5
x4
x6
x6
x5
x4
x6
x5
x5
x4
x5
x5
x4
x8
x12
x4
x5
x8
x10
x4
x5
x8
x10
x10
x12
x8
x10
x10
x10
x8
x8
x8
x10
x6
x10
x3
x5
x6
x10
x3
x5
x5
x8
x6 x10 perform 1 squat, lunge laterally to the left, lunge laterally to the right this is 1 rep Leg Curls
Core/ cool down stretch
x5
x8
x12
x8
x3
x7
x12
x4
x3
x6
x10
x4
x3
own routine
CARDINAL HOCKEY Summer Phase 4 Power Day 2 Warm Up Bent Over rows
Incline Bench press
Bar Step Ups
Single Leg Side Box Jumps
Strength 1-‐Aug
8-‐Aug
Hypertrophy Active rest 15-‐Aug 22-‐Aug
5 minutes biking or running x12
x12
x10
x12
x12
x10
x6
x10
x12
x10
x5
x8
x12
x6
x4
x7
x12
x4
x3
x6
x10
x2
x6
x8
x12
x10
x6
x8
x10
x4
x4
x6
x10
x4
rx4
rx6
rx6
rx4
lx4
lx6
lx6
lx4
rx4
rx6
rx4
x8
lx4 lx6 lx4 stand on right leg perpendicular to a plyo box. Jump to the left, turn your body and land squarely onto a plyobox with both feet, step down and repeat Shoulder Complex
x8
x8
x8
x4
x8
x8
x8
x4
Lateral raise, front raise, upright row Do each group in blocks. All lateral raises, then front raises, then upright row. This is 1 set 2:1 leg curls
Core/cool down stretch
x6
x8
x10
x6
x4
x8
x10
x4
x4
x8
x10
x2
x2
x3
x2
x2
10 rotational crunches, 10 v ins, 10 side crunches
CARDINAL HOCKEY Summer Phase 4 Day 3 Warm up
Active rest Power 3-‐Aug x3
10-‐Aug
Strength 17-‐Aug
Active rest 24-‐Aug
x3
x3
x3
10 jumping jacks, 10 burpees, 10 pushups Clean Compound
x5
x5
x2
x5
x5
x5
x2
x4
x5 RDL, Hang Clean, Front squat do 1 RDL, 1 Hang Clean, 1 Front Squat, this is 1 repetition
x5
x2
x3
Single leg squat
x8
x5
x8
x6
x8
x5
x8
x6
x4
x5
x4
x4
x4 x5 x4 Place your foot on a small plyobox, step box, foam block. Each leg will do 2 sets of squats
x4
SB chest Complex
x4
x6
x8
x8
x4
x6
x8
x4
x4
x6
x8
Shoulder Press, Incline Bench, Flat Bench Do all movements together. Sit on a SB do the shoulder press, roll down perform incline bench, roll backwards and do a flat bench Inverted Rows
Med Ball Wood Splitters
x6
x6
x8
x10
x6
x6
x8
x10
x6
x8
x10
x8
x8
x12
x10
x8
x8
x10
x10
x6
x8
x8
Tuesday
Thursday
Sprint walk jogs x6
Ladder drill x 10 hops x3 footwork x7
Ladder Drills
T-‐sprints x6 8 x 20 yard sprints Recovery is walking back to start 1:00 minute rest after 4th sprint Hockey specific drills
CARDINAL HOCKEY Summer Phase 5 strength Day 1 Warm Up
strength 27-‐Aug
strength 3-‐Sep
10-‐Sep
active rest 17-‐Sep
Jumping rope, 30 sec jump, 30 sec rest for 5 min. 2 leg, single leg, forward, backward, side hops, L-‐7s
Hang Pulls
x5
x5
x5
x4
x5
x4
x4
x4
x4
x3
x3
Squat jumps +
x3,x8
x4,x8
x3,x8
x3,x6
Squats
x3,x7
x3,x8
x3,x6
x3,x6
x3,x6
x3,x6
x3,x6
x3,x6
x8
x8
x8
x8
x7
x8
x6
x6
x6
x8
x6
x4
x10
x8
x6
x8
x8
x8
x6
x4
x8
x6
x6
x4
x8
x8
x6
x4
x8
x8
x6
x4
x6
x6
x6
x4
x6
x6
x6
x4
Bench Press
RDLs
Single leg inverted rows
Med ball side throws 4x10 4x10 4x10 2x8 start in a lunge position, throw the med ball to a wall. Throw the ball over the front leg for 2 sets throw the ball away from the front leg for 2 sets
CARDINAL HOCKEY Summer Phase 5 strength
5-‐Sep
12-‐Sep
active rest 19-‐Sep
x8
x8
x6
x4
x8
x6
x6
x4
x8
x4
x6
x2
Incline Bench Press +
x8,x10
x8,x10
x8,x8
x8,x0
Med Ball lock outs
x8,x10
x8,x8
x8,x6
x4,x0
x8,x10
x6,x8
x6,x6
x4,x0
Single Leg Med ball
x8
x8
x8
x3
Overhead throws
x8
x8
x8
x3
x8
x6
x6
x3
Day 2
strength 29-‐Aug
strength
Warm Up your choice for 5 minutes Weight vest box jumps
x8 x6 x6 Stand on 1 foot. Use two hands to throw the med ball against the wall. Throw for distance. Each leg does 2 sets Bosu ball Speed squats
x3
12 sec
8 sec
10 sec
4 sec
12 sec
10 sec
10 sec
4 sec
10 sec 12 sec 10 sec how many reps can you do in the given time. Maintain correct form and full range of motion
4 sec
CARDINAL HOCKEY Summer Phase 5 strength Day 3
strength 31-‐Aug
strength 7-‐Sep
14-‐Sep
active rest 21-‐Sep
Warm Up 5 minutes bike ride/ easy jog Hang Cleans
Single leg squats
x5
x4
x5
x3
x4
x4
x4
x3
x3
x4
x3
x8
x8
x6
x4
x8
x8
x6
x4
x6
x6
x6
x4
x6 x6 x6 x4 Place your back foot on a plyo box, foam block, bosu ball, or aerobic platform. Squat using your front leg. Each leg will perform 2 sets Alternate db Bench Press
x8
x8
x8
x8
x8
x6
x6
x4
x8 x6 x6 x4 Using dumbbells, move the right hand in a bench press while keeping your left hand at extension move the left hand while keeping the right hand at full extension. This is 1 rep. 2:1 leg curls
x10
x8
x8
x4
x8
x8
x6
x4
x6 x8 x6 Use both legs to move the weight, use 1 leg to resist gravity to the start position. Alternate legs every rep
x4
Core/cool down stretch
x3
x3
x3
x3
10 med ball passes (feet to hands and back), 10 rotational crunches,
CARDINAL STRENGTH & CONDITIONING OFF-SEASON WORKOUT
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS “Victory is reserved for those who are willing to pay its price.” Sun Tzu To wear the Cardinal is a sense of accomplishment. Not everyone is allowed to wear this emblem. It is a mark of determination, self sacrifice, preparation, and accountability to others and yourself. You have five months to prepare for the next season. What will you do to improve yourself and the team? Hold yourself accountable to the program. Prepare your body now for the rigors of the competition season by following the program including nutrition and recovery. Manage your time efficiently and intelligently. Will you improve over the summer, or will you be left behind by teammates, and our opponents? Every team that we will face has the same goals, MAKE A COMMITMENT to improve. If you have questions contact me at: Jamie Herrick Strength and Conditioning Coach [email protected]
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT IT TAKES TO BE A CARDINAL ATHLETE
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SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT YOU NEED TO KNOW: NUTRITION To maintain your current weight, you should consume the same amount of calories that you burn off. While you are working this requirement may increase depending on the physical nature of your work requirements. To maintain your bodyweight, eat 3 meals per day minimum, while having 2 snacks between these meals and a snack after supper. Variations of meals can be found at the end of this text. Eat smaller portions throughout the day and choose different sources of proteins, carbohydrates, and fats to prevent staleness, and indulgence in other food sources. The snacks can focus on small amounts of food; 1 piece of fruit with a handful of peanuts/almonds, 1 sandwich with 1 pint of chocolate milk, a protein bar with juice as examples. EMPTY CALORIE FOODS Empty calorie foods give the body calories to burn, but do not provide any nutritional requirements. These foods are often found in Sodas, candy bars, and candy. 1-2 times per week is not a problem, but having them daily will impede your progress, and limit your performance. WEIGHT LOSS If your goal is to lose weight, the target loss is 1-2 pounds per week. To achieve this loss, you should be in a calorie deficit of 500 calories per day. Increase your SAQ training (running), or Strength training, and limit your calories. In combination, this will help you to lose 1-2 pounds per week. WEIGHT GAIN In order to gain weight, add 500-1000 calories per day, depending on your activity level, to increase your body weight 1-2 pounds per week. Do not gorge yourself on snacks, fast food and empty calorie foods. Maintain your focus, on whole grains, lean meats and fruits and vegetables. Add cottage cheese to your salads, add 1 tablespoon of olive oil to pastas, use 1 tablespoon of peanut butter in your smoothies/malts, these will add more calories to your daily intake. PRE WORKOUT FOODS Prior to training, consume about 300 calories 30 minutes prior to training. Some items include yogurt 1 cup low fat fruit = 230 calories 9 grams protein, 1 cup skim milk 102 calories, 8 grams protein, ` hardboiled egg 211 calories, 17 grams protein. Other food choices would be peanut butter sandwich, chocolate milk, cheese sandwich. POST WORKOUT FOODS These should be consumed within 20 minutes of post exercise. For running/SAQ training, consume a solution or food that is 2:1 carbohydrates to protein. Sandwich, Gatorade, peanuts and pasta would be good choices. For post lifting, focus more on protein sources. Yogurt, chocolate milk, cottage cheese, peanut butter sandwich would be good choices. These nutrition sources merely flood the working muscles with macronutrients that help repair the body, consume a normal meal at your next designated time.
SAINT MARY’S UNIVERSITY
OFF-SEASON WORKOUTS WHAT YOU NEED TO KNOW: TRAINING STRENGTH The lifting program is written in a 3 day split, where each page is different day of the week. Speed Agility and quickness training is the 4th sheet in the packet. There is a date on the top of each column. These will tell you which day of the week the training is on. Look at the 1st lifting sheet. This will be every Monday lifting for 1 month. Lift one column per day, NOT one row. Write the load that you used for every lift. When the reps go down (12 to 10), the weight increases. At the end of the month, you should be stronger than at the start of the month. If you are not, and you are training intensely, the strength will improve, it might take another month. Everyone gains strength at different times. SPEED AGILITY QUICKNESS On sheet 4 is the speed agility quickness training for the month. If you are fortunate enough to have a group to train with, use the minutes as a guide. If you are training by yourself, or a small group (2-3 people) follow the repetitions. In a four minute period our athletes will complete 4-8 repetitions of specific drills. Plyometric drills should be done 1st. All hops, jumps and skips are classified as a plyometric. Single leg drills are done 1st followed by double leg drills. Ensure that your recovery is 95% prior to starting another drill. SAQ drills are done after plyometric drills. Recovery from these does not have to be 90%, ensure that the drills are executed crisply and explosively to train the body to be powerful. The training program is split into different phases (hypertrophy, strength, power, active rest) which will elicit different gains throughout the summer months. Each phase will prepare your body for the next training phase. If you miss 1 day, either push the lifting days back 1 for the rest of the week, or convert to a bodyweight training day, for that day. Never lift back-to-back days.
Summer training
How to read this program: Each month will have 4 pages, a Monday, Wednesday, Friday, and running, each column represents 1 week. Perform a lift where an x is listed (example x12, perform 12 reps) If you fail 3 early, lighten the load, if it is easy, add weight There are 4 phases Hypertrophy
50-‐75% of 1 RM, 60 seconds rest between sets
Strength
75-‐90% of 1 RM, 2:00 minutes rest between sets
Power
90-‐105% of 1 RM, 3:00 minutes rest between sets use last set to project a new RM for next phase
Active Rest
30-‐50% 1 RM, 60 seconds rest between sets go light this allows the body to prepare for the next phase
If you are not trained on Olympic Lifts (hang clean, power clean, split jerk) DO NOT ATTEMPT THEM. We will teach the correct technique next fall
Speed / Speed endurance
executed on Tuesdays
Agility and Quickness
executed on Thursdays
CARDINAL HOCKEY Summer Phase 1 Day 1 Warm Up
Hypertrophy 7-‐May x2
strength strength 14-‐May 21-‐May 28-‐May x2
x2
x2
10 pushups, 10 bodyweight squats, 10 burpees Hang Cleans
Squats
Bench press
Inverted rows
Lateral raise
Core
x5
x5
x4
x5
x5
x4
x4
x4
x5
x4
x3
x3
x3
x3
x12
x12
x12
x12
x12
x10
x10
x10
x12
x10
x10
x10
x8
x8
x8
x8
x6
x6
x7
x6
x6
x6
x6
x6
x8
x10
x8
x8
x8
x8
x8
x8
x6
x6
x6
x6
x10
x12
x12
x10
x10
x10
x10
x10
x8
x8
x8
x10
x3
x3
x3
x3
10 Crunches, 10 belly rockers, 10 knee ins
CARDINAL HOCKEY Summer Phase 1 Day 2
Hypertrophy 9-‐May
16-‐May
23-‐May
30-‐May
x2
x2
x2
x2
Warm Up
10 mountain climbers, 10 pushups, 10 step ups, 10 jumping jacks weight box jumps
x10
x8
x8
x6
x8
x8
x6
x6
x6 x6 x6 Use a weight vest for all sets If you do not have a weight vest, hold a med ball Jump to the top of a platform, and STEP down
x4
Pullups
x10
x12
x12
x12
x10
x10
x12
x10
x8 x10 x12 x10 Do as many as you can without using a plyobox. When you hit muscle failure, jump to a pull-‐up position, and resist gravity until your arms are fully extended, repeat until reps are complete Incline db Bench Press
RDLs
Shoulder Complex
x12
x10
x12
x12
x10
x10
x12
x10
x10
x10
x10
x10
x10
x10
x12
x12
x10
x10
x12
x10
x10
x10
x10
x10
x8
x8
x8
x8
x8
x6
x6
x6
x4
x4
Lateral raise, front raise, upright row Core/cool down stretch
x4 x4 10 sec side seated slam ball rotations,
CARDINAL HOCKEY Summer Phase 1 Day 3 Warm Up
hypertrophy 11-‐May
18-‐May
25-‐May
1-‐Jun
x2
x2
x2
x2
10 lunges, 10 med ball pushups, Bear crawl 10 yards 1 arm db Snatch
x6
x6
x5
x4
x6
x6
x5
x4
x6
x4
x4
x4
x6
x4
x4
x4
x12
x10
x12
x12
x10
x10
x10
x12
x10
x10
x10
x10
x12
x12
x10
x12
x10
x10
x10
x10
each leg performs the set
x10
x10
x10
x10
inverted rows
x10
x12
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x12
x10
x12
x10
x12
x10
x10
x10 x10 x10 Use both legs to move the weight, use 1 leg to resist gravity to the start position. Change legs on every rep
x10
Bench Press
Single Leg Squats
2:1 Leg Curls
Reverse Hyperextensions
3x15
3x15
2x12
3x15
Tuesday Sprint walk jogs x6 Start on 1 end of a track/field Sprint 1/2 the distance, walk 1/4, jog 1/4 At the start, wait for 20 seconds, start the next set.
Thursday Line Hops 6x4 sec 3 front over line, 3 side to side Week 3,4 do single leg hops Pro agility x6 30 second rest between sets 5 Ladder drills 1. run throughs 2. shuffles (each way ) 3. Backpedals 4. Barry Sanders Drill 5. Ali Shuffle (both ways)
Hockey Specific Drills 15 minutes
CARDINAL HOCKEY Summer Phase 2 Day 1
Active Rest strength 4-‐Jun 11-‐Jun
Warm Up
x2
x2
18-‐Jun
25-‐Jun
x2
x2
10 burpee jumps, 10 bodyweight squats, 10 push ups Power Pulls
Bench press
Bent Over Rows
Single leg RDLS
med ball Complex
8 wood splitters, 8 side throws (each way)
x4
x5
x5
x5
x4
x5
x4
x4
x4
x4
x4
x3
x4
x3
x3
x6
x8
x8
x6
x6
x8
x7
x6
x4
x8
x6
x6
x6
x8
x8
x8
x4
x7
x7
x6
x4
x6
x6
x6
x8
x8
x8
x8
x8
x8
x8
x8
x6
x6
x6
x6
x6
x6
x3
x3
x3
x2
CARDINAL HOCKEY Summer Phase 2 Day 2
Active Rest strength 6-‐Jun 13-‐Jun
20-‐Jun
27-‐Jun
4x8 sec
4x8 sec
Warm Up 5 minutes biking, or running Split Squat Tuck Jumps 3x4 sec 3x10 sec Start in a lunge position, jump into the air, change your foot position land jump into the air, change your foot position etc. Incline Bench Press
3 way pull ups
x8
x8
x8
x8
x6
x8
x7
7
x4
x8
x6
x6
x6
x9
x9
x9
x6
x9
x9
x9
x6
x9
1/3rd wide, 1/3rd normal, 1/3rd neutral or chin grip Squat to Toe raises
x6
x8
x8
x8
x4
x8
x7
x7
x4 x8 Do all reps for squats, then do the same reps for toe raises. This is 1 set
x6
x6
RDLS
Core/cool down stretch
x8
x8
x8
x8
x4
x8
x6
x6
x4
x6
x6
x6
x2
x2
x2
x2
10 sb weight crunches, 10 sb rotational crunches, 10 weight behind the head crunches on a sb
CARDINAL HOCKEY Summer Phase 2 Day 3
Active Rest Strength 8-‐Jun 15-‐Jun
Warm Up
Jumping rope, 30 seconds on, 30 seconds rest for 5 minutes
22-‐Jun
29-‐Jun
Front to back, side to side, single leg, double foot jumps Hang Pulls
x4
x5
x4
x5
x4
x4
x4
x4
x4
x4
x3
x3
x3 x3 Go heavier than on your cleans. It should be heavy enough to pull yourself to the bar Bench Press
Bent Over rows
RDLS
Med Ball Rotational Throws
x6
x8
x8
x8
x6
x8
x7
x6
x6
x6
x6
x6
x8
x8
x8
x4
x8
x8
x7
x4
x8
x6
x6
x5
x8
x8
x8
x5
x6
x8
x7
x3
x6
x8
x6
x6
3x8
3x8
3x10
x6 Start in a lunge position. Throw ball across the front leg to a wall. If you have a partner they should throw the ball to you. Do each set both directions
Tuesday
Thursday Ladder drills x12 drills
10 x10 yard sprints wait 15 seconds between sprints
10 x20 yard sprints wait 20 seconds between sprints
5 x50 yard sprints wait 35 seconds between sprints
1st 4 do hops, last 8 footwork rest 30 seconds per drill Repetitive Broad Jumps Stand with feet together Single Broad Jump x6 triple broad jump x4 (go for distance) 4 corners drill x6 place cones to make a box 5 yards by 5 yards. Place a cone in the middle sprint and touch a corner cone, sprint to middle touch the center cone, continue until complete This is 1 set Hockey Specific drills
CARDINAL HOCKEY Summer Phase 3 Active rest Day 1
2-‐Jul
Hypertrophy Active rest Power 9-‐Jul 16-‐Jul
23-‐Jul
Warm Up 10 rotational pushups, 10 bodyweight squats, 10 mountain climbers Hang Pulls
Incline Bench Press
Squats
Low Rows or Pull downs
RDLS
Tricep Extensions
x5
x5
x4
x4
x5
x4
x4
x4
x4
x3
x4
x3
x4
x3
x5
x12
x6
x4
x4
x12
x4
x4
x3
x10
x2
x4
x5
x10
x6
x5
x4
x10
x4
x4
x3
x10
x4
x3
x5
x12
x4
x5
x5
x12
x4
x5
x5
x10
x4
x4
x4
x10
x8
x5
x4
x10
x4
x5
x4
x10
x10
x12
x8
x10
x6
x12
x8
x10
x3
x5
x10 Core/cool down stretch
x3
x3
x8 x2
10 SB overhead crunches, 10 rotational crunches, 10 behind the head crunches
x3
CARDINAL HOCKEY Summer Phase 3 Active rest Day 2 Warm Up
Strength 4-‐Jul
11-‐Jul
x2
x2
Hypertrophy Active rest 18-‐Jul 25-‐Jul x2
x2
Room lunges, face north, lunge forward, sideways, backward etc Weight Vest box jumps 3x6 3x6 3x4 Use a weight vest. Jump onto the top of a plyometric box, and Step down. This is 1 repetition
3x6
Med Ball Lock outs
x8
x8
x12
x12
x8
x8
x12
x12
x8
x6
x10
x8 x6 x10 Place 1 hand on a med ball and 1 hand on the floor. Push your body off the floor but keep your hand on the med ball. Each arm will be on a med ball for 2 sets Pull ups
Single leg squats
Shoulder Press
Core/cool down stretch
x9
x12
x12
x4
x9
x9
x12
x4
x9
x6
x12
x8
x8
x12
x6
x8
x8
x12
x6
x4
x8
x10
x4
x4
x8
x10
x4
x8
x10
x12
x10
x8
x8
x10
x4
x8
x8
x10
x2
x2
x2
10 second planks (side, side, forward), 2x6 second rockers
x2
CARDINAL HOCKEY Summer Phase 3 Active rest Day 3 Warm Up
6-‐Jul
power 13-‐Jul
strength 20-‐Jul
Hypertrophy 27-‐Jul
x2
x2
x2
x2
8 burpee jumps, 8 step ups, 8 rotational pushups, Hang Clean
x5
x3
x4
x5
x4
x3
x4
x5
x3
x3
x5
x5
x8
x12
x4
x4
x4
x12
x3
x3
Squat Jumps +
x4,x5
x4,x5
3x8
x3,x12
Squats
x4,x5
x4,x4
3x8
x3,x12
x4,x3
3x6
x3,x10
3x6
x3,x10
Bent Over Rows
Incline bench press
RDLs
Core/Cool Down Stretch
x5
x12
x5
x5
x8
x12
x4
x4
x6
x10
x3
x4
x4
x10
x5
x5
x8
x12
x5
x4
x8
x12
x5
x3
x2
x2
10 Chest passes, 10 side throws (each way)
x12 x1
x2
Tuesdays Week 1, 2 2 mile run pace is between 7-‐8 minutes per mile
Week 3-‐4 10x10 yard uphill sprints 15 second rest between sets 10 x20 yard sprints uphill 25 seconds rest between sets 5x30 yard sprints uphill 45 seconds rest between sets
CARDINAL HOCKEY
Thursdays Pro Agility x8 outside cones are 10 yards apart with a center cone Start at center cone, sprint to left cone, sprint to right cone sprint through the center cone. This is 1 rep
Stadium Stairs 4 sets of plyometric hops Bound approximately 20 steps 4 sets running Run every step to top run every other step to top
Summer Phase 4 Strength Day 1 Warm Up
30-‐Jul x2
Hypertrophy AR 6-‐Aug x2
Power 13-‐Aug
20-‐Aug
x2
x2
10 walkover pushups, 6 squat jumps, 10 pushups, 10 step ups 1 arm db Snatch
Inverted Rows
Close grip bench press
3 way squats
x6
x5
x4
x6
x6
x5
x4
x6
x5
x5
x4
x5
x5
x4
x8
x12
x4
x5
x8
x10
x4
x5
x8
x10
x10
x12
x8
x10
x10
x10
x8
x8
x8
x10
x6
x10
x3
x5
x6
x10
x3
x5
x5
x8
x6 x10 perform 1 squat, lunge laterally to the left, lunge laterally to the right this is 1 rep Leg Curls
Core/ cool down stretch
x5
x8
x12
x8
x3
x7
x12
x4
x3
x6
x10
x4
x3
own routine
CARDINAL HOCKEY Summer Phase 4 Power Day 2 Warm Up Bent Over rows
Incline Bench press
Bar Step Ups
Single Leg Side Box Jumps
Strength 1-‐Aug
8-‐Aug
Hypertrophy Active rest 15-‐Aug 22-‐Aug
5 minutes biking or running x12
x12
x10
x12
x12
x10
x6
x10
x12
x10
x5
x8
x12
x6
x4
x7
x12
x4
x3
x6
x10
x2
x6
x8
x12
x10
x6
x8
x10
x4
x4
x6
x10
x4
rx4
rx6
rx6
rx4
lx4
lx6
lx6
lx4
rx4
rx6
rx4
x8
lx4 lx6 lx4 stand on right leg perpendicular to a plyo box. Jump to the left, turn your body and land squarely onto a plyobox with both feet, step down and repeat Shoulder Complex
x8
x8
x8
x4
x8
x8
x8
x4
Lateral raise, front raise, upright row Do each group in blocks. All lateral raises, then front raises, then upright row. This is 1 set 2:1 leg curls
Core/cool down stretch
x6
x8
x10
x6
x4
x8
x10
x4
x4
x8
x10
x2
x2
x3
x2
x2
10 rotational crunches, 10 v ins, 10 side crunches
CARDINAL HOCKEY Summer Phase 4 Day 3 Warm up
Active rest Power 3-‐Aug x3
10-‐Aug
Strength 17-‐Aug
Active rest 24-‐Aug
x3
x3
x3
10 jumping jacks, 10 burpees, 10 pushups Clean Compound
x5
x5
x2
x5
x5
x5
x2
x4
x5 RDL, Hang Clean, Front squat do 1 RDL, 1 Hang Clean, 1 Front Squat, this is 1 repetition
x5
x2
x3
Single leg squat
x8
x5
x8
x6
x8
x5
x8
x6
x4
x5
x4
x4
x4 x5 x4 Place your foot on a small plyobox, step box, foam block. Each leg will do 2 sets of squats
x4
SB chest Complex
x4
x6
x8
x8
x4
x6
x8
x4
x4
x6
x8
Shoulder Press, Incline Bench, Flat Bench Do all movements together. Sit on a SB do the shoulder press, roll down perform incline bench, roll backwards and do a flat bench Inverted Rows
Med Ball Wood Splitters
x6
x6
x8
x10
x6
x6
x8
x10
x6
x8
x10
x8
x8
x12
x10
x8
x8
x10
x10
x6
x8
x8
Tuesday
Thursday
Sprint walk jogs x6
Ladder drill x 10 hops x3 footwork x7
Ladder Drills
T-‐sprints x6 8 x 20 yard sprints Recovery is walking back to start 1:00 minute rest after 4th sprint Hockey specific drills
CARDINAL HOCKEY Summer Phase 5 strength Day 1 Warm Up
strength 27-‐Aug
strength 3-‐Sep
10-‐Sep
active rest 17-‐Sep
Jumping rope, 30 sec jump, 30 sec rest for 5 min. 2 leg, single leg, forward, backward, side hops, L-‐7s
Hang Pulls
x5
x5
x5
x4
x5
x4
x4
x4
x4
x3
x3
Squat jumps +
x3,x8
x4,x8
x3,x8
x3,x6
Squats
x3,x7
x3,x8
x3,x6
x3,x6
x3,x6
x3,x6
x3,x6
x3,x6
x8
x8
x8
x8
x7
x8
x6
x6
x6
x8
x6
x4
x10
x8
x6
x8
x8
x8
x6
x4
x8
x6
x6
x4
x8
x8
x6
x4
x8
x8
x6
x4
x6
x6
x6
x4
x6
x6
x6
x4
Bench Press
RDLs
Single leg inverted rows
Med ball side throws 4x10 4x10 4x10 2x8 start in a lunge position, throw the med ball to a wall. Throw the ball over the front leg for 2 sets throw the ball away from the front leg for 2 sets
CARDINAL HOCKEY Summer Phase 5 strength
5-‐Sep
12-‐Sep
active rest 19-‐Sep
x8
x8
x6
x4
x8
x6
x6
x4
x8
x4
x6
x2
Incline Bench Press +
x8,x10
x8,x10
x8,x8
x8,x0
Med Ball lock outs
x8,x10
x8,x8
x8,x6
x4,x0
x8,x10
x6,x8
x6,x6
x4,x0
Single Leg Med ball
x8
x8
x8
x3
Overhead throws
x8
x8
x8
x3
x8
x6
x6
x3
Day 2
strength 29-‐Aug
strength
Warm Up your choice for 5 minutes Weight vest box jumps
x8 x6 x6 Stand on 1 foot. Use two hands to throw the med ball against the wall. Throw for distance. Each leg does 2 sets Bosu ball Speed squats
x3
12 sec
8 sec
10 sec
4 sec
12 sec
10 sec
10 sec
4 sec
10 sec 12 sec 10 sec how many reps can you do in the given time. Maintain correct form and full range of motion
4 sec
CARDINAL HOCKEY Summer Phase 5 strength Day 3
strength 31-‐Aug
strength 7-‐Sep
14-‐Sep
active rest 21-‐Sep
Warm Up 5 minutes bike ride/ easy jog Hang Cleans
Single leg squats
x5
x4
x5
x3
x4
x4
x4
x3
x3
x4
x3
x8
x8
x6
x4
x8
x8
x6
x4
x6
x6
x6
x4
x6 x6 x6 x4 Place your back foot on a plyo box, foam block, bosu ball, or aerobic platform. Squat using your front leg. Each leg will perform 2 sets Alternate db Bench Press
x8
x8
x8
x8
x8
x6
x6
x4
x8 x6 x6 x4 Using dumbbells, move the right hand in a bench press while keeping your left hand at extension move the left hand while keeping the right hand at full extension. This is 1 rep. 2:1 leg curls
x10
x8
x8
x4
x8
x8
x6
x4
x6 x8 x6 Use both legs to move the weight, use 1 leg to resist gravity to the start position. Alternate legs every rep
x4
Core/cool down stretch
x3
x3
x3
x3
10 med ball passes (feet to hands and back), 10 rotational crunches,
