core training
CONGRATULATIONS ON PURCHASING YOUR BLUEPRINT TO SUCCESS IN YOUR SPORT ALL MATERIAL IS COPYRIGHT OF KEVIN MIEHM AND HOCKEY SPEED AND POWER.
Thank-you for purchasing our Hockey Speed and Power Manual. I am sure you will be 100% satisfied with the results if you follow the program closely. This program was originally developed for the Oshawa Generals of the Ontario Hockey League. We have made changes so that the manual is more age specific. Please be sure to contact [email protected] with any questions or concerns. You may have to adjust some weights according to the strength of your athletes. This manual was sent to the International Sports Sciences Association as continuing education material and they said it was one of the best they have ever seen. Work hard and follow the manual and you will become a much faster, stronger and all around player.
“Kevin designed this manual for our team and our players loved it. Many times players get theses manuals and toss them out. Our guys knew Kevin played at a very high level and trusted his knowledge. I was extremely impressed with the conditioning levels our players came to training camp with. I highly recommend any player serious about moving on in hockey follow Kevin’s principals. He is a first class Strength and Conditioning Coach.” George Burnett-General Manager and Head Coach of the Oshawa Generals of the OHL.
The material in this manual is owned exclusively by Kevin Miehm. Any reproduction without written consent is strictly prohibited. Kevin Miehm(SSC, CFT, CSSC) www.hockeyspeedandpower.com [email protected]
TABLE OF CONTENTS
SECTION ONE: DAILY TRAINING CALENDAR SECTION TWO: DYNAMIC WARM-UP SECTION THREE: CORE TRAINING SECTION FOUR: LOWER BODY STRENGTH AND POWER SECTION FIVE: UPPER BODY STRENGTH AND POWER SECTION SIX: PLYOMETRIC TRAINING SECTION SEVEN: AGILITY AND SPEED TRAINING SECTION EIGHT: ENERGY SYSTEM TRAINING SECTION NINE: STATIC STRETCHING
This program has been carefully designed to allow you to become the best player possible. This is a hockey specific training manual that has been proven to deliver great results. Follow it closely and you will be highly rewarded.
13Dynamic warm up #1 Core #2 Upper Body strength & power #1 Aerobic-cont #1
20Dynamic warm up #1 Core #4 Upper body strength & power #2 Aerobic-cont #2
27Dynamic warm up
#1 Core #1 Upper body strength & power #3 Aerobic-intervals #3
19Dynamic arm up #2 Core #3 Lower Body strength & power #2 Aerobic-intervals #1
26Dynamic warm up
#2 Core #3 Lower body strength & power #2 Aerobic-intervals #1
#2 Core #2 Upper Body strength & power #1
6Dynamic warm up
Tuesday
12Dynamic warm up #2 Core #1 Lower body strength & power #1
5Dynamic warm up #1 Core #1 Lower Body strength & power #1 Aerobic-cont #1
Monday
28 REST
21 REST
14 REST
7 REST
Wednesday
#2 Core #2 Upper Body strength & power #3 Aerobic –cont #1
29Dynamic warm up
#2 Core #1 Lower Body strength & power #1 Aerobic-cont #2
22Dynamic warm up
#2 Core #3 Lower body strength & power #2 Aerobic-intervals #1
15Dynamic warm p
8Dynamic warm up #1 Core #3 Lower body strength & power #2 Aerobic-cont #2
1Dynamic warm up #1 Core #3 Lower Body strength & power #2 Aerobic-cont #2
Thursday
Friday
ups #2 Core #2 Upper Body strength & power #1 Aerobic-intervals #1
30Dynamic warm-
23Dynamic warm up #1 Core #2 Upper body strength & power #1
16Dynamic warm up #1 Core #4 Upper Body strength & power #2 Aerobic-cont #2
#1 Core #4 Upper Body strength & power #2 Aerobic-intervals #2
9Dynamic warm up
#2 Core #4 Upper Body strength & power #2 Aerobic-intervals #2
2Dynamic warm up
May 2008
31 Aerobic continuous #2
24 REST
17 REST
10 REST
3 REST
Saturday
******** End each workout with static stretching*******
25 REST
18 REST
11 REST
4 REST
Sunday
17Dynamic warm up
#1 Core #1 Plyometrics #2 Lower body S & P#3 An-Aerobic-int#2
24Dynamic warm up #1 Core #5 Plyometrics #3 Lower body S & P #5 Aerobic Intervals #1
16Dnamic warm up
#2 Core #4 Agility & Speed #2 Upper body S & P #4
23Dynamic warm up #2 Core #4 Agility & peed #2 Upper body S & P #4
30Dnamic warm up #2 Core #8 Agility & Speed #4 Upper body S& P#6 Aerobic-intervals #2
10Dynamicwarm up #1 Core #1 Plyometrics #2 Lower body S & P#3 Aerobic-intervals #2
#1 Core #1 Plyometrics #1 Lower body S & P#3 Aerobic-intervals #2
3Dynamic warm up
Tuesday
9Dynamic warm up #2 Core #4 Agility & speed #1 Upper Body S & P #4
2Dynamic warm up #2 Core #4 Upper Body strength & power #4
Monday
25 REST
18 REST
11 REST
4 REST
Wednesday
*****END EACH WORKOUT WITH STATIC STRETCHING*****
#2 Core #6 Agility & Speed #3 Upper body S & P #5 Aerobics-cont #3
26Dynamic warm up
#2 Core #2 Agility & Speed #2 Upper body S & P #3 Aerobic-cont #2
19Dynamic warm up
#2 Core #2 Agility & Speed #2 Upper body S &P #3 Aerobic-cont #2
12Dynamic warm up
5Dynamic warm up #2 Core #2 Agility & speed #2 Upper body S & P#3 Aerobic-cont #2
Thursday
Friday
27Dynamic warm up #1 Core #7 Plyometrics #4 Lower body S & P#6 Aerobic-intervals #4
20Dynamic warm up #1 Core #3 Plyometrics #2 Lower body S & P #4 An-Aerobic –int#3
13Dynamic warm up #1 Core #3 Plyometrics #2 Lower body S & P#4 Aeroic-intervals #3
#1 Core #3 Plyometrics #1 Lower body S & P#4 An-Aerobic int #3
6Dynamic warm up
June 2008
28Aerobic-cont #2
21 Aerobic cont #1
14 Aerobic-cont #1
7 Aerobic continuous #1
Saturday
29 REST
22 REST
15 REST
8 REST
1 REST
Sunday
22Dynamic wam up #1 Core #5 Plyometrics #3 Lower Body S & P#5 An-Aerobic-int#1
up
21Dynamic warm up #2 Core #8 Agility & Speed #4 Upper body S & P#6 Aerobic-intervals#2
28Dynamic warm up #2 Core #8 Agility & Speed #4 Upper Body S & P#6 Aerobic-intervals#2
Core #5 Plyometrics #3 Lowr body S & P#5 Aerobic-intervals#1
#1
29Dynamic warm
15Dynamic warm up #1 Core #5 Plyometrics #3 Lower body S & P#5 An-Aerobic-int#1
#1 Core #5 Plyometrics #3 Lower Body S & P#5 An-Aerobic-int #1
8Dynamic warm up
1Dynamic warm up #1 Core #5 Plyometrics #3 Lower Body S & P #5 Aerobic-intervals #1
Tuesday
14Dynamic warm up #2 Core #8 Agility & Speed #4 Upper Body S & P#6 Aerobic-intervals #2
7Dynamic warm up #2 Core #8 Agility & Speed #4 Upper Body S & P#6 Aerobic-intervals#2
Monday
30 REST
23 REST
16 REST
9 REST
2 REST
Wednesday
#2 Core #6 Agiity & Speed #4 Upper body S & P#5 Aerobic-intervals #3
31Dynamic warm up
#2 Core #6 Agility & Speed #4 Upper body S & P#5 Aerobic-cont #3
24Dynamic warm up
#2 Core #6 Agility & Speed#3 Upper Body S & P #5 An-Aerobicintervals#3
17Dynamic warm up
10Dynamic warm up #2 Cre #6 Agility & Speed #3 Upper Body S & P#5 Aerobic-cont#3
25Dynamic warm up #1 Core #7 Plyometrics #4 Lower body S & P#6 An-Aerobic-int#4
18Dynamic warm up #1 Core #7 Plyomerics #4 Lower Body S & P#6 Aerobic-intervals #4
11Dynamic warm up #1 Core #7 Plyometrics #4 Lower body S & P #6 An-Aerobic-int #4
#1 Core #7 Plyometrics #4 Lower Body S & P#6 Aerobic-intervals #4
Core #6 Agility & Speed #3 Upper Body S & P#5 Aerobic-cont#3
4Dynamic warm up
#2
Friday
3Dynamic warm up
Thursday
July 2008
**END EACH WORKOUT WITH STATIC STRETCHING****
26 REST
19 REST
12 REST
5 REST
Saturday
27 REST
20 REST
13 REST
6 REST
Sunday
#1 Core #5 Plyometrics #5 Lower body S & P#5 An-Aerobic-int#3
12Dynamic warm up #1 Core #5 PLyometrics #5 Lower Body S & P#5 An-Aerobic-int #3
19
26
11Dynamic warm up #2 Core #6 Agility & Speed #5 Upper body S & P#6 Aerobic-intervals#4
18***THIS IS AN UNLOADING WEEK.PERFORM TWO LIGHT WORKOUTS WHILE CONCENTRATING ON YOUR ON-ICE WORK.
25
5Dynamic warm up
Tuesday
4Dynamic warm up #2 Core #8 Agility & Sped #4 Upper body S & P#6 Aerobic-cont#3
Monday
24
20
13 REST
6 REST
Wednesday
28
21
#2 Core #6 Agility & Speed #4 Upper body S & P #5 Aerobic-intervals #3
14Dynamic warm up
#2 Core #6 Agility & Speed #4 Upper body S & P#5 Aerobic-intervals#3
7Dynamic warm up
Thursday
Friday
29
22
15Dynamic warm up #1 Core #5 Plyometrics #5 Lower body s & P#6 An-Aerobic-int #2
#1 Core #5 Plyometrics #5 Lower Body S & P#6 An-Aerobic-int #2
8Dynamic warm up
1Dynamic warm up #1 Core #7 Plyometrics #4 Lower body S & P#6 Aerobic-intervals#3
August 2008
30
23
16 REST
9 REST
2 REST
Saturday
31
24
17 REST
10 REST
3 REST
Sunday
DYNAMIC WARM-UP General instructions: Perform a light jog or bike for 5 minutes prior to the dynamic warm-up. Do not rest between exercises. Rest 45 seconds after first set and then repeat. DYNAMIC WARM-UP # 1 1. 2. 3. 4. 5. 6.
Jumping Jacks – 20 Burpees – 10 Push-ups – 12 Sit-ups – 12 Mountain Climbers – 10 per leg Leg Swings – 10 per leg / per side
DYNAMIC WARM-UP # 2 1. 2. 3. 4. 5. 6. 7.
Jumping Jacks – 20 Burpees - 10 Push-ups – 12 Sit-ups - 12 Lateral Squats – 12 per side Split Shuffles - 12 per side Leg Swings – 10 per leg / per side
Dynamic Warm-up Pictures
Jumping Jacks
Burpees
Pushups
Sit-Ups
Mountain Climbers
Leg Swings
Lateral Leg Swings
Lateral Squats
Split Shuffles
CORE TRAINING
In the past five years the term “core training” has become very popular. The term core refers to the area of your body from just below the chest to the mid thigh region. The following exercises will give you a foundation of strength in the most vital region of your body. All movements originate from the core and therefore strengthening this area will result in great performance enhancement.
Due to the quickness in which the core region adapts to training, I have included eight different routines. The core is trained four times per week and is done early in the training session to emphasize importance. The movements are designed to train you through all movement planes. Increases in stride power, shooting speed, and injury resistance are just a few of the many benefits you will gain from performing these exercises.
CORE EXERCISES General Instructions: Rest 30 seconds between exercises. CORE # 1 (2 sets) 1. 2. 3. 4. 5. 6.
Alternate Crunch – 10 per side (5-20 lbs.) Reverse Crunch – 8 per side Side Bridges -10 per side Stability Ball Pushup Hold Hands On ( 25 seconds) Plus 6 Pushups Side Crunches On Stability Ball – 10 per side Russian Twists – 15 per side (5 - 20 lbs.)
CORE # 2 1. 2. 3. 4. 5.
Chinnies – 15 per side Bicycles – 20 per side Reverse Hyper – 15 reps Stability Ball – hold feet on ball – 25 seconds plus10 jackknives Side Bridge Hold – 30 seconds per side
CORE # 3 (2 sets) 1. 2. 3. 4. 5. 6.
Draw-ins – 8 reps (hold for 5 seconds) Axe Chop – 10 per side ( 10 – 25 lbs.) Standing Russian Twist – 12 per side ( 10 – 35 lbs.) Jackknife - 12 reps Ball Cross under – 8 per leg Stability Ball Supine Twists – 10 per side (10 -15 lbs.)
CORE # 4 1. 2. 3. 4. 5.
Alternate Crunch – 12 per side (10 – 25 lbs.) Reverse Crunch – 12 per side Stability Ball Pushup Hold Hands On ( 30 seconds) Plus 10 Pushups Side Bend With Dumbbell -10 per side (10 -30 lbs.) Reverse Axe Chop – 15 per side (10 – 30 lbs.)
CORE # 5 (2 sets) 1. 2. 3. 4. 5.
Alternate Crunch -15 per side (10-25 lbs.) Reverse Crunch – 15 per side Stability Ball Supine Twist – 12 per side (10-20 lbs.) Stability Ball Hold Hands On – 40 seconds plus 10 pushups Stability Ball Hold Feet On – 40 seconds plus 10 jackknives
6. Side Bridge Hold With Leg Raise – 30 seconds each side CORE # 6 1. 2. 3. 4. 5. 6.
Reverse Hyper – 20 reps Bicycles – 25 per side Draw-ins – 8 reps ( hold for 5 seconds each) Ball Cross unders – 8 per leg Superman – 10 reps (hold for 3 seconds) V-Ups – 12 reps
CORE # 7 (2 sets) 1. 2. 3. 4. 5. 6.
Side Crunch On Stability Ball – 12 per side Reverse Crunch – 12 per side Reverse Axe Chop – 12 per side (10-25 lbs.) Knee On Ball Reverse Axe Chop – 8 per side (10-25 lbs.) Single Leg Jackknife – 10 per leg Side Bridges – 15 per side
CORE # 8 1. 2. 3. 4. 5. 6.
Reverse Hyper – 25 reps Axe Chop – 12 per side (10-25 lbs.) Bridge with leg raise – 30 seconds per leg Draw-ins – 8 reps (hold for 5 seconds) Side Bridges – 12 per side Ball Cross under – 10 per side
CORE TRAINING PICTURES
Alternate Crunch- extend back over ball to one side, hands on shoulders, crunch up and twist to other side, repeat.
Reverse Crunch- lie flat on floor, hold ball above ground with feet, keep legs fairly straight, bring ball upward, twist one way at top of crunch, lower ball just above ground.
Side Bridges- lay on your side, plant your forearm, feet on top of one another. Have body in straight line, raise hips to highest extension, pause for 1
Stability Ball Pushup Holdshands on- hands on ball, stomach sucked in tight. Hold this pushup position for the required time.
Stability Ball Pushup Holdsfeet on- toes on ball, stomach sucked in tight. Hold this pushup position for the required time.
Side Crunch on Stability Ball- with the left side of your body dropped over ball and right leg crossed over left, crunch up as high as possible, hold for 1 second, lower and repeat.
Russian Twists- in a seated position, with legs crossed and slightly off floor, move weight from side to side for the desired number of repetitions.
Chinnies- lying flat on our back, with arms out to side for support, raise upper body and bring left knee to chest. Return to starting position, alternate left knee and right knee.
Bicycles- start with legs fully extended, 6 inches off the ground. Bring knee toward body and connect with opposite elbow. Alternate sides.
Reverse Hyper- hands on floor, lie on ball, roll body up keeping head up, legs straight and extending legs up, flexing lower back. Release and roll down, repeat.
Axe-chop- light weight above shoulder, bring weight to side of opposite hip, bring back up same side to above the shoulder, and repeat to other hip (figure 8-like pattern, with most force on down swing.
Standing Russian Twist- knees slightly bent and stomach sucked in. Twist weight back and forth in an arc motion for the desired number of reps.
Jacknife- start in pushup position with feet on ball. Suck your stomach in hard to protect your back. Pull legs in and then push back to start position.
Ball Cross-under- start with left leg on ball. Twist your hips so right leg turns from side to side for required reps. Repeat with other leg on ball.
Stability Ball Russian Twistsupper back lying on ball, torso straight, knees at 90o, light weight in hands, arms fully extended, rotate ball to one side, alternate sides.
Side Bends- hold a dumbbell in your right hand. Bend down until weight is outside your right knee. Use your obliques to pull the weight up to position 2. Repeat all to one side, then the other.
Reverse Axe-chop- carry light weight in hands, hold above shoulder, bring across body diagonally and downward to side of opposite hip. Bring to top in same path.
Supermans- lying flat on the floor, raise your hands and feet about 5 inches off the ground. Hold the position for 5 seconds, and then return to starting position.
V-ups- lying flat on the floor, raise your upper body and lower body until fingers almost reach toes. Return to start position and repeat.
Single-leg Jacknife- put right foot on ball and drag ball towards chest. Return to starting position. Repeat with other leg.
Draw-ins- lying flat on the ground, pull your belly button towards your back. Hold this position for 5 seconds. Release and rest for 5 seconds and then repeat.
STRENGTH TRAINING Strength is the component that all other aspects of the program are dependant on. Before any increases in power and speed can be made, strength has to be increased. POWER= STRENGTH X SPEED Many players jump into speed and power drills while neglecting strength training. This causes the joints and tendons to absorb forces they are not capable of doing. This causes injury or sore joints with no improvements in speed or power. Tips: 1. Perform exercises with a challenging weight that allows perfect form. 2. We have included multi-joint, functional strength movements that are very effective in producing desired results. Do not substitute machine variations that create nothing more that unbalanced muscles.
LOWER BODY STRENGTH & POWER General Instructions :( ALWAYS PERFORM ONE LIGHT WARM-UP SET) - Always use a weight that allows you to perform the exercise with perfect technique. - The proper weight will challenge you on the last two reps of each set. - Tempo of lifting: 2 – 1 – 1 (lower weight to a count of 2, pause for 1, raise for a count of 1. - Perform A of each exercise, rest 1 minute, performs B of each exercise, then repeat for 3 sets.
Lower Body Strength & Power # 1 Perform 3 sets of each exercise, with 1 minute rest between A and B. 1A. Squats – 10 reps (115-185 lbs.) 1B. Stability Ball Hip Raise and Curl – 12 reps 2A. Lateral Lunge & Press -10 reps per side (10 -25 lbs.) 2B. Back Extensions – 12 reps (10-25 lbs.) 3A. Lunge with Double Axe Chop – 8 per leg (10 -20 lbs.) 3B. Single Leg Calf Raise – 12 per leg (20 -40 lbs.)
Lower Body Strength & Power # 2 Perform 3 sets of each exercise, with 1 minute rest between A and B. 1A. Lunges – 8 per leg (15 – 30 lb. dumbbells) 1B. Romanian Deadlift – 10 reps (30 – 50 lbs.) 2A. Lateral Squats – 8 per side (45 – 75 lbs.) 2B. Step-ups – 8 per leg (15 – 30 lbs.) 3A. Squat and Press – 10 reps (15 -25 lbs.) 3B. Iron Cross – 10 reps (5– 15 lbs.) 3C. Dumbbell Swing – 10 reps (20 – 40 lbs.)
Lower Body Strength & Power # 3 Perform 3 sets of each exercise, with 1 minute rest between A and B. Power 1. One arm dumbbell snatch – 6 reps per arm (25-45 lbs.) Strength 1A. Squats – 8 reps (135-205 lbs.) 1B. Single leg stability ball hip raise & curl – 10 per leg 2A. Lateral Step-ups – 8 per leg (20-35 lb. dumbbells) 2B. Romanian Deadlifts – 8 reps (20-40 lbs.) 3A. Walking Lunges – 8 per leg (20-30 lb. dumbbells) 3B. Calf Raise (single leg) – 8 per leg (30-50 lbs.)
Lower Body Strength & Power # 4 Perform 3 sets of each exercise, with 1 minute rest between A, B and C. Power 1. Hang clean – 5 reps (85 – 135 lbs.) Strength 1A. Step-ups – 8 per leg (25-40 lb. dumbbells) 1B. Back Extensions – 12 reps (20-35 lb. weight plate) 2A. Cross-over Step-ups – 8 per leg (15-30 lbs.) 2B. Lateral Squats – 8 per leg (75-105 lbs.) 3A. Iron Cross – 8 reps (10-15 lbs.) 3B. Squat & Press – 8 reps (20-30 lbs.) 3C. Dumbbell Swing – 8 reps ( 35-50 lbs.)
Lower Body Strength & Power # 5 (Complex Training) Perform 3 sets of each exercise, with 1 minute rest between A and B. Power 1. One arm dumbbell snatch – 6 per arm (35-55 lb. dumbbell) Strength 1A. Squats – 6 reps (150-250 lbs.) plus 6 squat jumps 1B. Dumbbell Swing – 8 reps (45-65 lbs.) plus 6 underhand medicine ball throws 2A. Lateral Step-ups – 6 per leg (25-40 lb. dumbbells) plus 6 lateral jumps per leg 2B. Back Extensions – 10 reps (25-45 lbs.) plus 6 back extensions with toss using 18 – 12 lb medicine ball 3A. Step-ups – 6 per leg (25-45 lb. dumbbells) plus 6 box jumps 3B. Crossover Step-ups (25-40 lb. dumbbells) plus 6 hockey jumps Lower Body Power Endurance#6 (rest 45 seconds between sets) 1. 2. 3. 4. 5. 6.
Hangclean+Frontsquat+Pushpress-(30-45 lb. dumbbells)-3 sets of 5 reps One legged squats-3 sets of 8 per leg Iron cross-10lbs-3sets of 10 reps Dumbbell swing-(30-50 lbs.) dumbbells-15 reps-3 sets Lateral lunge and press(20lbs)-12 per side-3 sets Stability ball hip raise and curl-15 reps-3 sets
LOWER BODY STRENGTH AND POWER EXERCISES Squats- speed with knees slightly bent chest pushed out. Start movement by pushing hips back. Squat down until thighs are parallel to floor and return.
Stability Ball Hip Raise and Curl- with heels on ball, raise hips up and drag ball into your butt. Return to starting position.
Lateral Lunge and Presstake a wide lateral step and squat down while pressing the weight. Return to starting position.
Back Extension- hold appropriate weight against chest and raise up to parallel. Pause for 1 second and return to starting position.
Lunge with Double Axechop- with the weight inside your right thigh, lunge out with your right leg. Bring the weight up across your body and then back down. Return to starting position. Alternate legs each rep.
Single-leg Calf Raise- tuck your left foot behind right. Hold dumbbell in your right hand and raise up onto your toes. Return and repeat.
Lunges- take a large step forward with your right leg until your left knee is almost touching the ground. Powerfully return to starting position.
Romanian Deadlift- hold dumbbells in front of you. Keep your chest out & push butt back until dumbbells are at kneecap level. Return to starting position.
Hangclean Front Squat Push Press- same starting position ashangclean but hold dumbbells at your sides. Jump and shrug and catch weights at shoulder level.
Single Leg Squat- stand on your right leg with left leg out in front. Slowly squat down to parallel and power up to starting position. Repeat all reps on right leg then switch to left.
One-arm Dumbbell Snatchhold dumbbell with right arm about 3 inches off ground. Chest up and butt back. Extend your hips and shrug the weight catching it overhead. Perform all reps with right arm, then left.
Stability B all Single Leg Hip Raise & Curl- place lower right leg on ball with left leg to side. Raise hips and pull ball towards you. Return to starting position. Repeat all reps with right leg, then left.
Lateral Squats- hold dumbbells on your shoulders and spread your legs wide. Shift your weight back and forth while staying low the whole time.
Step-ups- place your left leg on a 16-24 inch box. Push your foot hard into the box and step up. Raise your right leg up. Return to start position. Perform all reps with left leg and then repeat with right.
Squat and Press- hold dumbbells in neutral position on your shoulders. Squat down until at least parallel and explosively push weights over head.
Iron Cross- hold dumbbells straight out in front of you at shoulder level. Squat down until at least parallel. Raise up and bring dumbbells straight out to the side.
Dumbbell Swing- grasp dumbbell with both hands and let it swing between your legs. Powerfully extend your hips and return weight to shoulder level. Raise up onto your toes at top of movement.
Lateral Step-ups- stand to the side of a 12-18 inch box. Place your right foot on the box and power up and place the left foot on top. Step off with right leg and then return.
Walking Lunges- take a large step forward until back knee is almost touching ground. Take another step with opposite leg and keep alternating until all reps are completed.
Cross-over Step-ups- cross right leg over left onto a 12-18 inch box. Push off with your right leg and tap your left foot on box. Return to starting position and repeat all reps. Switch to other leg.
Hangclean- Start with the bar resting on your thighs. Chest pushed out and butt pushed back. Explosively extend your hips and shrug the weight. Catch the bar at shoulder level.
UPPER BODY STRENGTH AND POWER (Always perform one light warm-up set)
Upper Body Strength and Power # 1 Rest 1 minute between A and B. Tempo of lifting: 2 – 1 – 1 Lower weight to a count of 2, pause for 1 count, and raise to a count of 1. 3 sets 1A. Bench-press – 10 reps (125-195 lbs.) 1B. Stability ball pull-ups – 10 reps 2 sets 2A. Shoulder circuit – 5 reps each (25, 10, 10 – 40, 20, 20) 2b. Pushup/row – 6 reps (10 – 25 lbs.) 2 sets 3A. Three way shoulders – 5 each (5 – 10 lb. dumbbells) 3B. Split row – 8 per arm (25-40 lbs.) 1set
4A. Close-grip bench-press ( 14 inch grip) – 10 reps (95-165 lbs.) 4B. Curl & press – 10 reps (20-35lbs. dumbbells)
Upper Body Strength & Power # 2 Rest 1 minute between A and B, use a Tempo of 2 - 1- 1. 3 sets 1A. Stability ball circuit – 5 reps each (25-40 lbs. dumbbells) 1B. Neutral grip pull-ups – 8 reps 3sets 2A. Stability ball incline press – 10 reps (35-55 lbs. dumbbells) 2B. Bent over row – 10 reps (85-125 lbs. barbell) 3 sets 3A. Dips – 10 reps 3B. Plate raises – 10 reps (20-35 lb. weight plate)
Upper Body Strength & Power # 3 Rest 1.5 minutes between A and B, lifting Tempo 2 – 0 – 1. 3 sets 1A. Bench-press – 8 reps (130-210 lbs.) 1B. Stability ball pull-ups – 12 reps
2 sets 2A. Shoulder circuit – 5 reps each (30,10,10-45,20,20) 2B. Pullups – 8 reps 2 sets 3A. Three way Shoulders – 8 reps each (30,10,10 - 45,20,20 lbs. dumbbells) 3B. Dips – 12 reps 3C. Bent over row – 8 reps (100-150 lbs.) Upper Body Strength & Power # 4 Rest 1.5 minutes between A and B, lifting Tempo 2 – 0 -1. 3 sets 1A. Stability ball Circuit – 8 reps (30-45 lbs. dumbbells) 1B. Neutral grip pull-ups – 10 reps 3 sets 2A. Stability ball bend over lateral raise – 10 reps (10-20 lbs. dumbbells) 2B. Pushup/row – 6 reps (20-30 lbs.) 2 sets 3A. Plate raise – 12 reps (25-45 lbs.) 3B. Dips – 15 reps 3C. Bent-over barbell row – 8 reps (100-150 lbs.)
Upper Body Strength & Power # 5 (Complex Training) Perform with no rest between A and B, lifting Tempo 2 - 0 - explosive. 3 sets 1A. Incline stability ball press – 6 reps (40-65 lbs.) 1B. Incline stability ball medicine ball throw – 6 reps (12-20 lbs.) 2 sets 2A. Bent over barbell row – 6 reps (115-175 lbs.) 2B. Under medicine ball throw – 6 reps (15-20 lbs.) 2 sets 3A. Dips – 6 reps 3B. Plyometric push-ups – 6 reps 3 sets 4A.Three way shoulders – 10 reps each ( 10 –20 lbs. dumbbells)
Upper Body Strength & Power # 6 (Complex Training) Perform with no rest between A and B, lifting Tempo 2 - 0 - explosive. 3 sets 1A. Bench-press – 6 reps (135-225 lbs.) 1B. Lying medicine ball throw – 6 reps (12-20 lbs.)
3 sets 2A. Split row – 6 per arm ( 30-50 lbs. dumbbells) 2B. Underhand medicine ball throw – 6 reps (15-20 lbs.) 3sets
3A. Close grip bench press (14 inches) – 6 reps ( 115-205 lbs.) 3B. Overhead medicine ball throw – 6 reps ( 12-20 lbs.)
UPPER BODY STRENGTH AND POWER EXERCISES Bench Press- lie flat on bench with feet flat on floor. Slowly lower weight to your chest then press upwards until arms are completely extended.
Stability Ball Pullupsraise up keeping body straight until chest touches the bar then lower until arms are completely extended.
Shoulder Circuit 1. Upright Row- lift upward to mid chest line, pause, then slowly lower back to starting position.
Shoulder Circuit 2. Lateral Raise- bring arms upward and outward until they reach shoulder level. Pause then slowly lower to beginning position.
Shoulder Circuit 3. Front Raise- Raise arms directly in front of you until shoulder level. Hold in the upper position for a moment then slowly lower back down.
Stability Ball Circuit 1. Shoulder Press. Chest out and stomach sucked in. Press weights overhead with palms facing outward
Stability Ball Circuit 2. Incline Bench Press. Keep body on a 45º angle. (Hips kept down)
Stability Ball Circuit 3. Flat Bench Press. Keep hips pushed up to the ceiling, keeping body as flat as possible.
Neutral Grip Pullups Palms facing each other, raise your chin to the bar. Slowly lower until arms are extended. Repeat.
Stability Ball Incline Press Keep body on a 45º angle and press dumbbells overhead.
Bent Over Row Keep back flat by sticking out chest, keeping shoulders back, and pulling stomach tight. Knees slightly bent. Raise bar to chest, pause then lower down slowly.
Dips Start in straight arm position. Slow and controlled, lower body until arms reach a 90º position.
Plate Raise Raise weight with straight arms to shoulder level.
Stability Ball Bent Over Raise Raise dumbbells to shoulder height with elbows slightly bent. Body should stay close to the legs in a bent over position.
Incline Medicine Ball Throw Body is on a 45º angle with hips down. Explode ball forward from chest
Split Row
Curl and Press
Shoulder Circuit
Push-up Row
Start with the weights turned down. Raise them up wide then lower, then medium, then lower, then straight out in front and lower. Use 5lb dumbbells as this is great for your rotator cuff but can hurt you if you use any more weight.
PLYOMETRIC TRAINING PLYOMETRICS #1 1.Lateral Jumps – 10 per leg, rest 1 minute between sets, repeat 3 times. Get as high and wide on each jump as possible. Spring back off the ground as quick as possible. MAXIMAL EFFORT REQUIRED
2.Squat Jumps – 10 reps, rest 1` minute between sets, repeat 3 times. Drop down into squat position and explode up as high as possible. Absorb your landing and explode back up.
3.Split Shuffle Jump – 8 per leg, rest 1 minute between sets, repeat 3 time. Start in lunge position and explode up and change leg positions in the air. Land with opposite leg in front. Repeat motion
PLYOMETRICS # 2 1. Continuous Long Jumps – 8 reps, rest 1 minute between sets, repeat 3 times. Start in standing long jump position. Explode as far forward as possible. Absorb landing and immediately perform another jump. 2. Single Leg Squat Jump - 6 reps with right leg and 6 on the left, rest 1 minute between sets, repeat 3 times. (Same as squat jump, just land on single leg).
3. Box Jumps – 10 reps, rest 1 minute between sets, repeat 3 times. Stand in front of 16˝-24˝ sturdy box. Explode upwards landing softly on box. Step down and repeat.
PLYOMETRICS #3 1. Lateral Box Jumps – 8 reps per side, rest 1 minute between sets, repeat 3 times. Stand laterally beside a 12˝-18˝ sturdy box. Place left leg on box. Push off left heel and explode upwards and to the side onto your right foot. Right foot should be on the box and left foot on the floor.
2. Medicine Ball Squat & Throw – 8 reps, rest 1 minute between sets, repeat 3 times. Holding a 10-15 lbs. medicine ball, squat down and then explode upwards. Use a chest pass motion to throw the ball as high and as far as possible.
3. Plyo-pushups – 10 reps, rest 1 minute between sets, repeat 3 times. Perform a pushup, on the way up explode through with a clap in between. Explode as high as possible.
PLYOMETRICS # 4 1. Hockey Jumps – 8 reps per leg, rest 1 minute between sets, repeat 3 times. Explode forward 45˚ with right leg. Immediately explode forward 45˚ with the left leg. 2. Medicine ball explosive pushup – 8 reps per arm, rest 1 minute between sets, repeat 3 times. Start with right hand on medicine ball. Explode up and to the right so your left hand lands on the ball. 3. Depth Jumps – 8 per side, rest 1 minute between sets, repeat 2 times. Stand on a 16˝-20˝ box or bench. Step off with right leg. Immediately explode from the floor by performing a squat jump.
PLYOMETRICS # 5 Power Endurance Phase: 1. Lateral Jumps – 20 reps per leg, rest 1 minute, repeat once. 2. Hockey Jumps – 15 reps per leg, rest 1 minute, repeat once. 3. Plyo Pushups – 20 reps, rest 1 minute, repeat once. 4. Squat Jumps – 20 reps, rest 1 minute, repeat once.
AGILITY AND SPEED Agility & Speed # 1 1. Carioca ĸ
Ļ
Sprint Ĺ
Backpedal
ĺ Side Shuffle -
drill must be done at full speed, stay on toes follow directions on diagram, then reverse directions immediately on completion rest 45 seconds after reversing and then repeat 3 times
2. ¨ 5 yards ¨ 5 yards ¨ C A B -
face Cone A, sprint and touch B, sprint and touch C, sprint back to A, rest 45 seconds, repeat 5 times
Agility & Speed # 2 ¨
¨
¨
¨
¨
(Set-up: 2 yards between each pylon) Sequence # 1: Sprint forwards through cones, rest 45 seconds, repeat 3 times. Sequence # 2: Backpedal through cones, rest 45 seconds, repeat 3 times. Sequence # 3: Double leg hops over cones, rest 20 seconds, repeat 5 times.
Agility & Speed # 3
¨
1. Small Shuttle Run – sequence: ABA, ACA, ADA, AEA, AFA, rest 1 minute, then repeat. ( 5 yards between pylons) ¨ A
¨ B
¨ C
¨ D
¨ E
¨ F
2. High Knees – run 25 yards bringing knees up to chest, rest 30 seconds, and repeat 3 times. 3. Butt Kicks - run 25 yards bringing heels to butt, rest 30 seconds, and repeat 3 times.
Agility & Speed # 4 1. Sprint Forward/Backward Drill (5 yards between pylons) - sprint forward from A to B, backpedal from B to A - sprint forward from A to C, backpedal from C to A - continue through to F - rest 1 minute and repeat 3 times ¨ A
¨ B
¨ C
¨ D
¨ E
¨ F
2. Shuffle/Carioca Drill (5 yards between pylons) - facing forward, shuffle A to B and back - facing forward, shuffle A to C and back - continue through to F, rest 1 minute, repeat facing opposite direction - perform 2 sets each direction - repeat same sequence using carioca
Agility & Speed # 5 1. Shuttle Run (10 yards between pylons) Sequence: ABA, ACA, ADA, AEA, AFA Run at full speed, rest 1.5 minutes in between, repeat 3 times ¨ A
¨ B
¨ C
¨ D
¨ E
2. Pylon Hop - double lateral leg hops – 20 per side, rest 45 seconds, repeat 3 times - single leg hops – 10 per leg, rest 45 seconds, repeat 3 times
¨ F
AEROBIC AND ANAEROBIC TRAINING Energy system training is of utmost importance to the training program. The first month will concentrate on improving your aerobic fitness which is responsible for helping you recover between shifts. As the summer progresses the emphasis shifts to anaerobic conditioning which is the dominant energy system used in hockey. Your ability to perform at your highest level for 30-60 seconds will be improved greatly. Tips: 1. Running is the preferred method of aerobic/anaerobic training for hockey players as it requires similar energy demands and muscle recruitment as skating.
2. The programs included are intense and will require dedication to complete. Jogging or riding the bike at low intensities does little to improve your game. Make sure you push through the pain and you will achieve great benefits.
ENERGY SYSTEM TRAINING –AEROBIC General Instructions: - all exercises use biking or jogging, although jogging is preferred if possible. - warm-up before each of the following routines and warm-down at the end of each of the following routines. - Warm-up: 5 minutes biking or jogging @ 110 -120 bpm - Warm-down: 3 minutes biking or jogging @ 120 -130 bpm.
Aerobic Continuous # 1 - 40 minute bike or jog with heart rate between 150 – 165 bpm. Aerobic Continuous # 2 - 45 minute bike, jog or stairmaster with heart rate between 140 – 155 bpm. Aerobic Continuous #3- 50 min bike, jog or stairmaster at 155-165bpm
Aerobic Intervals # 1 Repeat following sequence 6 times: - 3 minute bike or jog @ 160 – 175 bpm - 2 minute bike or jog @ 130 -140 bpm Aerobic Intervals # 2 Repeat following sequence 8 times: - 2 minute bike or jog @ 165 – 180 bpm - 2 minute bike or jog @ 125 – 135 bpm Aerobic Intervals # 3 Repeat following sequence 12 times: - 1.5 minute bike or jog @ 170 -185 bpm (by end of interval) - 1.5 minute bike or jog @ 120 bpm (by end of interval) Aerobic Intervals # 4 Repeat following sequence 4 times: - run 800 metres @ 185 bpm - rest 2 minutes
ENERGY SYSTEM TRAINING – ANAEROBIC General Instructions: - Warm-down at the end of each of the following routines - Warm-down: 3 minute walk or light bike ride
Anaerobic Interval # 1 Repeat following sequence 6 times: - 1 minute bike or ride @ 95% effort (185 – 195 bpm) - 2 minute easy walk or pedal
Anaerobic Interval # 2 Repeat following sequence 4 times: - 400 metre (one lap of track) run at full speed - 2 minute easy walk or rest Repeat following sequence 4 times: - 200 metre ( half lap of track) run at full speed - 1.5 minute easy walk or rest
Anaerobic Intervals # 3 Repeat following sequence 14 times: - 100 metre sprint at full speed - rest 45 seconds
Anaerobic Intervals # 4 Repeat following sequence 14 times: - 50 metre sprint at full speed - rest 30 seconds
Repeat following sequence 5 times: - 30 metre sprint at full speed - rest 20 seconds
STATIC STRETCHING EXERCISES
GROIN STRETCH
STANDING HAMSTRING STRETCH STRETCHES TO BE DONE 5 X PER WEEK ALWAYS DO A LIGHT WARM-UP (JOG OR DYNAMIC WARMUP) BEFORE DOING THE STRETCHING. HOLD EACH STRETCH FOR 30 SECONDS.
GLUTE/LOWER BACK STRETCH
GROIN HIP STRETCH
HIP STRETCH
HIP FLEXOR STRETCH
CALF STRETCH
QUADRICEP STRETCH
SEATED HAMSTRING STRETCH
CHEST STRETCH
SHOULDER STRETCH
TRICEP STRETCH NOTE: HOLD ON ALL POSISTIONS FOR 30 SECONDS. ON ALL STRETCHES WHERE THERE IS ONLY ONE PICTURE BE SURE TO STRETCH OTHER SIDE AS WELL
IN-SEASON MAINTENANCE PROGRAM The purpose of the in-season maintenance program is keeping your strength and power levels up without fatiguing yourself. Twice weekly workouts will achieve this. Weights should be challenging but ensure you stick to the low rep ranges prescribed, as this keeps the body from building lactic acid. On weeks where your schedule is extremely busy, perform only one of these workouts to ensure proper recovery before games. DAY ONE Bike – 5 minutes @ 60% intensity Dynamic Warm-up - # 1 – 1 set Core – choose any 4 exercises from the off-season program – 2 sets each Agility – pick 2 exercises from off-season program – 2 sets each Plyometrics – choose two exercises from off-season program – 2 sets each Olympic Movement:- One arm dumbbell snatch – 30-55 lbs. Strength – rest 1:30 minutes between A and B 1 A)
Squats – (125– 205 lbs) – 6 reps
1 B)
Bench Press (125– 205 lbs) – 6 reps
2 A)
Back Extensions – 10 lbs – 10 reps
2 B)
Shoulder Circuit – 30, 15, 15, - 6 reps each
Bike – 20 minutes 2 145 – 155 beats per minute Stretch – same as off-season
DAY TWO Bike – 5 minutes @ level 2.0 Dynamic Warm-up - # 2 Core – choose 4 different exercises – 2 sets each Agility – pick 2 different exercises – 2 sets each Plyometrics – choose 2 different exercises – 2 sets each Olympic Movement – Hangclean – 95 – 155 lbs Strength & Power 1A
Step-ups – 20 lbs – 6 per leg + 6 box jumps
1B
Stability Ball Circuit –15 – 40 lbs x 6 each + 6 incline medicine ball throws
2A
Romanian Deadlift – 55 – 95 lbs x 6 reps + 6 underhand medicine ball throws
2B
Pull-ups (neutral grip) – 8 reps
Bike – 20 minutes – 150-160 bpm Stretch It is very important to use perfect technique. These weights are just a guide line and it is best to start with light weights.
DISCLAIMER: You should understand that exercise, especially intense exercise carries an increased risk of injury. Prior to exercise you should ascertain from a qualified medical practitioner that you are fit and healthy to undertake exercise, and that there is no reason to not undertake any exercise regime. Under these terms that users of this manual waive, release and discharge any and all claims, losses or liabilities relating to death, medical costs, loss of earnings or permanent disability which may arise in the future out of or relate to physical training provided by or advocated by Kevin Miehm, Hockey Speed and Power and any of it’s employees and/or associates.
Thank-you for purchasing our Hockey Speed and Power Manual. I am sure you will be 100% satisfied with the results if you follow the program closely. This program was originally developed for the Oshawa Generals of the Ontario Hockey League. We have made changes so that the manual is more age specific. Please be sure to contact [email protected] with any questions or concerns. You may have to adjust some weights according to the strength of your athletes. This manual was sent to the International Sports Sciences Association as continuing education material and they said it was one of the best they have ever seen. Work hard and follow the manual and you will become a much faster, stronger and all around player.
“Kevin designed this manual for our team and our players loved it. Many times players get theses manuals and toss them out. Our guys knew Kevin played at a very high level and trusted his knowledge. I was extremely impressed with the conditioning levels our players came to training camp with. I highly recommend any player serious about moving on in hockey follow Kevin’s principals. He is a first class Strength and Conditioning Coach.” George Burnett-General Manager and Head Coach of the Oshawa Generals of the OHL.
The material in this manual is owned exclusively by Kevin Miehm. Any reproduction without written consent is strictly prohibited. Kevin Miehm(SSC, CFT, CSSC) www.hockeyspeedandpower.com [email protected]
TABLE OF CONTENTS
SECTION ONE: DAILY TRAINING CALENDAR SECTION TWO: DYNAMIC WARM-UP SECTION THREE: CORE TRAINING SECTION FOUR: LOWER BODY STRENGTH AND POWER SECTION FIVE: UPPER BODY STRENGTH AND POWER SECTION SIX: PLYOMETRIC TRAINING SECTION SEVEN: AGILITY AND SPEED TRAINING SECTION EIGHT: ENERGY SYSTEM TRAINING SECTION NINE: STATIC STRETCHING
This program has been carefully designed to allow you to become the best player possible. This is a hockey specific training manual that has been proven to deliver great results. Follow it closely and you will be highly rewarded.
13Dynamic warm up #1 Core #2 Upper Body strength & power #1 Aerobic-cont #1
20Dynamic warm up #1 Core #4 Upper body strength & power #2 Aerobic-cont #2
27Dynamic warm up
#1 Core #1 Upper body strength & power #3 Aerobic-intervals #3
19Dynamic arm up #2 Core #3 Lower Body strength & power #2 Aerobic-intervals #1
26Dynamic warm up
#2 Core #3 Lower body strength & power #2 Aerobic-intervals #1
#2 Core #2 Upper Body strength & power #1
6Dynamic warm up
Tuesday
12Dynamic warm up #2 Core #1 Lower body strength & power #1
5Dynamic warm up #1 Core #1 Lower Body strength & power #1 Aerobic-cont #1
Monday
28 REST
21 REST
14 REST
7 REST
Wednesday
#2 Core #2 Upper Body strength & power #3 Aerobic –cont #1
29Dynamic warm up
#2 Core #1 Lower Body strength & power #1 Aerobic-cont #2
22Dynamic warm up
#2 Core #3 Lower body strength & power #2 Aerobic-intervals #1
15Dynamic warm p
8Dynamic warm up #1 Core #3 Lower body strength & power #2 Aerobic-cont #2
1Dynamic warm up #1 Core #3 Lower Body strength & power #2 Aerobic-cont #2
Thursday
Friday
ups #2 Core #2 Upper Body strength & power #1 Aerobic-intervals #1
30Dynamic warm-
23Dynamic warm up #1 Core #2 Upper body strength & power #1
16Dynamic warm up #1 Core #4 Upper Body strength & power #2 Aerobic-cont #2
#1 Core #4 Upper Body strength & power #2 Aerobic-intervals #2
9Dynamic warm up
#2 Core #4 Upper Body strength & power #2 Aerobic-intervals #2
2Dynamic warm up
May 2008
31 Aerobic continuous #2
24 REST
17 REST
10 REST
3 REST
Saturday
******** End each workout with static stretching*******
25 REST
18 REST
11 REST
4 REST
Sunday
17Dynamic warm up
#1 Core #1 Plyometrics #2 Lower body S & P#3 An-Aerobic-int#2
24Dynamic warm up #1 Core #5 Plyometrics #3 Lower body S & P #5 Aerobic Intervals #1
16Dnamic warm up
#2 Core #4 Agility & Speed #2 Upper body S & P #4
23Dynamic warm up #2 Core #4 Agility & peed #2 Upper body S & P #4
30Dnamic warm up #2 Core #8 Agility & Speed #4 Upper body S& P#6 Aerobic-intervals #2
10Dynamicwarm up #1 Core #1 Plyometrics #2 Lower body S & P#3 Aerobic-intervals #2
#1 Core #1 Plyometrics #1 Lower body S & P#3 Aerobic-intervals #2
3Dynamic warm up
Tuesday
9Dynamic warm up #2 Core #4 Agility & speed #1 Upper Body S & P #4
2Dynamic warm up #2 Core #4 Upper Body strength & power #4
Monday
25 REST
18 REST
11 REST
4 REST
Wednesday
*****END EACH WORKOUT WITH STATIC STRETCHING*****
#2 Core #6 Agility & Speed #3 Upper body S & P #5 Aerobics-cont #3
26Dynamic warm up
#2 Core #2 Agility & Speed #2 Upper body S & P #3 Aerobic-cont #2
19Dynamic warm up
#2 Core #2 Agility & Speed #2 Upper body S &P #3 Aerobic-cont #2
12Dynamic warm up
5Dynamic warm up #2 Core #2 Agility & speed #2 Upper body S & P#3 Aerobic-cont #2
Thursday
Friday
27Dynamic warm up #1 Core #7 Plyometrics #4 Lower body S & P#6 Aerobic-intervals #4
20Dynamic warm up #1 Core #3 Plyometrics #2 Lower body S & P #4 An-Aerobic –int#3
13Dynamic warm up #1 Core #3 Plyometrics #2 Lower body S & P#4 Aeroic-intervals #3
#1 Core #3 Plyometrics #1 Lower body S & P#4 An-Aerobic int #3
6Dynamic warm up
June 2008
28Aerobic-cont #2
21 Aerobic cont #1
14 Aerobic-cont #1
7 Aerobic continuous #1
Saturday
29 REST
22 REST
15 REST
8 REST
1 REST
Sunday
22Dynamic wam up #1 Core #5 Plyometrics #3 Lower Body S & P#5 An-Aerobic-int#1
up
21Dynamic warm up #2 Core #8 Agility & Speed #4 Upper body S & P#6 Aerobic-intervals#2
28Dynamic warm up #2 Core #8 Agility & Speed #4 Upper Body S & P#6 Aerobic-intervals#2
Core #5 Plyometrics #3 Lowr body S & P#5 Aerobic-intervals#1
#1
29Dynamic warm
15Dynamic warm up #1 Core #5 Plyometrics #3 Lower body S & P#5 An-Aerobic-int#1
#1 Core #5 Plyometrics #3 Lower Body S & P#5 An-Aerobic-int #1
8Dynamic warm up
1Dynamic warm up #1 Core #5 Plyometrics #3 Lower Body S & P #5 Aerobic-intervals #1
Tuesday
14Dynamic warm up #2 Core #8 Agility & Speed #4 Upper Body S & P#6 Aerobic-intervals #2
7Dynamic warm up #2 Core #8 Agility & Speed #4 Upper Body S & P#6 Aerobic-intervals#2
Monday
30 REST
23 REST
16 REST
9 REST
2 REST
Wednesday
#2 Core #6 Agiity & Speed #4 Upper body S & P#5 Aerobic-intervals #3
31Dynamic warm up
#2 Core #6 Agility & Speed #4 Upper body S & P#5 Aerobic-cont #3
24Dynamic warm up
#2 Core #6 Agility & Speed#3 Upper Body S & P #5 An-Aerobicintervals#3
17Dynamic warm up
10Dynamic warm up #2 Cre #6 Agility & Speed #3 Upper Body S & P#5 Aerobic-cont#3
25Dynamic warm up #1 Core #7 Plyometrics #4 Lower body S & P#6 An-Aerobic-int#4
18Dynamic warm up #1 Core #7 Plyomerics #4 Lower Body S & P#6 Aerobic-intervals #4
11Dynamic warm up #1 Core #7 Plyometrics #4 Lower body S & P #6 An-Aerobic-int #4
#1 Core #7 Plyometrics #4 Lower Body S & P#6 Aerobic-intervals #4
Core #6 Agility & Speed #3 Upper Body S & P#5 Aerobic-cont#3
4Dynamic warm up
#2
Friday
3Dynamic warm up
Thursday
July 2008
**END EACH WORKOUT WITH STATIC STRETCHING****
26 REST
19 REST
12 REST
5 REST
Saturday
27 REST
20 REST
13 REST
6 REST
Sunday
#1 Core #5 Plyometrics #5 Lower body S & P#5 An-Aerobic-int#3
12Dynamic warm up #1 Core #5 PLyometrics #5 Lower Body S & P#5 An-Aerobic-int #3
19
26
11Dynamic warm up #2 Core #6 Agility & Speed #5 Upper body S & P#6 Aerobic-intervals#4
18***THIS IS AN UNLOADING WEEK.PERFORM TWO LIGHT WORKOUTS WHILE CONCENTRATING ON YOUR ON-ICE WORK.
25
5Dynamic warm up
Tuesday
4Dynamic warm up #2 Core #8 Agility & Sped #4 Upper body S & P#6 Aerobic-cont#3
Monday
24
20
13 REST
6 REST
Wednesday
28
21
#2 Core #6 Agility & Speed #4 Upper body S & P #5 Aerobic-intervals #3
14Dynamic warm up
#2 Core #6 Agility & Speed #4 Upper body S & P#5 Aerobic-intervals#3
7Dynamic warm up
Thursday
Friday
29
22
15Dynamic warm up #1 Core #5 Plyometrics #5 Lower body s & P#6 An-Aerobic-int #2
#1 Core #5 Plyometrics #5 Lower Body S & P#6 An-Aerobic-int #2
8Dynamic warm up
1Dynamic warm up #1 Core #7 Plyometrics #4 Lower body S & P#6 Aerobic-intervals#3
August 2008
30
23
16 REST
9 REST
2 REST
Saturday
31
24
17 REST
10 REST
3 REST
Sunday
DYNAMIC WARM-UP General instructions: Perform a light jog or bike for 5 minutes prior to the dynamic warm-up. Do not rest between exercises. Rest 45 seconds after first set and then repeat. DYNAMIC WARM-UP # 1 1. 2. 3. 4. 5. 6.
Jumping Jacks – 20 Burpees – 10 Push-ups – 12 Sit-ups – 12 Mountain Climbers – 10 per leg Leg Swings – 10 per leg / per side
DYNAMIC WARM-UP # 2 1. 2. 3. 4. 5. 6. 7.
Jumping Jacks – 20 Burpees - 10 Push-ups – 12 Sit-ups - 12 Lateral Squats – 12 per side Split Shuffles - 12 per side Leg Swings – 10 per leg / per side
Dynamic Warm-up Pictures
Jumping Jacks
Burpees
Pushups
Sit-Ups
Mountain Climbers
Leg Swings
Lateral Leg Swings
Lateral Squats
Split Shuffles
CORE TRAINING
In the past five years the term “core training” has become very popular. The term core refers to the area of your body from just below the chest to the mid thigh region. The following exercises will give you a foundation of strength in the most vital region of your body. All movements originate from the core and therefore strengthening this area will result in great performance enhancement.
Due to the quickness in which the core region adapts to training, I have included eight different routines. The core is trained four times per week and is done early in the training session to emphasize importance. The movements are designed to train you through all movement planes. Increases in stride power, shooting speed, and injury resistance are just a few of the many benefits you will gain from performing these exercises.
CORE EXERCISES General Instructions: Rest 30 seconds between exercises. CORE # 1 (2 sets) 1. 2. 3. 4. 5. 6.
Alternate Crunch – 10 per side (5-20 lbs.) Reverse Crunch – 8 per side Side Bridges -10 per side Stability Ball Pushup Hold Hands On ( 25 seconds) Plus 6 Pushups Side Crunches On Stability Ball – 10 per side Russian Twists – 15 per side (5 - 20 lbs.)
CORE # 2 1. 2. 3. 4. 5.
Chinnies – 15 per side Bicycles – 20 per side Reverse Hyper – 15 reps Stability Ball – hold feet on ball – 25 seconds plus10 jackknives Side Bridge Hold – 30 seconds per side
CORE # 3 (2 sets) 1. 2. 3. 4. 5. 6.
Draw-ins – 8 reps (hold for 5 seconds) Axe Chop – 10 per side ( 10 – 25 lbs.) Standing Russian Twist – 12 per side ( 10 – 35 lbs.) Jackknife - 12 reps Ball Cross under – 8 per leg Stability Ball Supine Twists – 10 per side (10 -15 lbs.)
CORE # 4 1. 2. 3. 4. 5.
Alternate Crunch – 12 per side (10 – 25 lbs.) Reverse Crunch – 12 per side Stability Ball Pushup Hold Hands On ( 30 seconds) Plus 10 Pushups Side Bend With Dumbbell -10 per side (10 -30 lbs.) Reverse Axe Chop – 15 per side (10 – 30 lbs.)
CORE # 5 (2 sets) 1. 2. 3. 4. 5.
Alternate Crunch -15 per side (10-25 lbs.) Reverse Crunch – 15 per side Stability Ball Supine Twist – 12 per side (10-20 lbs.) Stability Ball Hold Hands On – 40 seconds plus 10 pushups Stability Ball Hold Feet On – 40 seconds plus 10 jackknives
6. Side Bridge Hold With Leg Raise – 30 seconds each side CORE # 6 1. 2. 3. 4. 5. 6.
Reverse Hyper – 20 reps Bicycles – 25 per side Draw-ins – 8 reps ( hold for 5 seconds each) Ball Cross unders – 8 per leg Superman – 10 reps (hold for 3 seconds) V-Ups – 12 reps
CORE # 7 (2 sets) 1. 2. 3. 4. 5. 6.
Side Crunch On Stability Ball – 12 per side Reverse Crunch – 12 per side Reverse Axe Chop – 12 per side (10-25 lbs.) Knee On Ball Reverse Axe Chop – 8 per side (10-25 lbs.) Single Leg Jackknife – 10 per leg Side Bridges – 15 per side
CORE # 8 1. 2. 3. 4. 5. 6.
Reverse Hyper – 25 reps Axe Chop – 12 per side (10-25 lbs.) Bridge with leg raise – 30 seconds per leg Draw-ins – 8 reps (hold for 5 seconds) Side Bridges – 12 per side Ball Cross under – 10 per side
CORE TRAINING PICTURES
Alternate Crunch- extend back over ball to one side, hands on shoulders, crunch up and twist to other side, repeat.
Reverse Crunch- lie flat on floor, hold ball above ground with feet, keep legs fairly straight, bring ball upward, twist one way at top of crunch, lower ball just above ground.
Side Bridges- lay on your side, plant your forearm, feet on top of one another. Have body in straight line, raise hips to highest extension, pause for 1
Stability Ball Pushup Holdshands on- hands on ball, stomach sucked in tight. Hold this pushup position for the required time.
Stability Ball Pushup Holdsfeet on- toes on ball, stomach sucked in tight. Hold this pushup position for the required time.
Side Crunch on Stability Ball- with the left side of your body dropped over ball and right leg crossed over left, crunch up as high as possible, hold for 1 second, lower and repeat.
Russian Twists- in a seated position, with legs crossed and slightly off floor, move weight from side to side for the desired number of repetitions.
Chinnies- lying flat on our back, with arms out to side for support, raise upper body and bring left knee to chest. Return to starting position, alternate left knee and right knee.
Bicycles- start with legs fully extended, 6 inches off the ground. Bring knee toward body and connect with opposite elbow. Alternate sides.
Reverse Hyper- hands on floor, lie on ball, roll body up keeping head up, legs straight and extending legs up, flexing lower back. Release and roll down, repeat.
Axe-chop- light weight above shoulder, bring weight to side of opposite hip, bring back up same side to above the shoulder, and repeat to other hip (figure 8-like pattern, with most force on down swing.
Standing Russian Twist- knees slightly bent and stomach sucked in. Twist weight back and forth in an arc motion for the desired number of reps.
Jacknife- start in pushup position with feet on ball. Suck your stomach in hard to protect your back. Pull legs in and then push back to start position.
Ball Cross-under- start with left leg on ball. Twist your hips so right leg turns from side to side for required reps. Repeat with other leg on ball.
Stability Ball Russian Twistsupper back lying on ball, torso straight, knees at 90o, light weight in hands, arms fully extended, rotate ball to one side, alternate sides.
Side Bends- hold a dumbbell in your right hand. Bend down until weight is outside your right knee. Use your obliques to pull the weight up to position 2. Repeat all to one side, then the other.
Reverse Axe-chop- carry light weight in hands, hold above shoulder, bring across body diagonally and downward to side of opposite hip. Bring to top in same path.
Supermans- lying flat on the floor, raise your hands and feet about 5 inches off the ground. Hold the position for 5 seconds, and then return to starting position.
V-ups- lying flat on the floor, raise your upper body and lower body until fingers almost reach toes. Return to start position and repeat.
Single-leg Jacknife- put right foot on ball and drag ball towards chest. Return to starting position. Repeat with other leg.
Draw-ins- lying flat on the ground, pull your belly button towards your back. Hold this position for 5 seconds. Release and rest for 5 seconds and then repeat.
STRENGTH TRAINING Strength is the component that all other aspects of the program are dependant on. Before any increases in power and speed can be made, strength has to be increased. POWER= STRENGTH X SPEED Many players jump into speed and power drills while neglecting strength training. This causes the joints and tendons to absorb forces they are not capable of doing. This causes injury or sore joints with no improvements in speed or power. Tips: 1. Perform exercises with a challenging weight that allows perfect form. 2. We have included multi-joint, functional strength movements that are very effective in producing desired results. Do not substitute machine variations that create nothing more that unbalanced muscles.
LOWER BODY STRENGTH & POWER General Instructions :( ALWAYS PERFORM ONE LIGHT WARM-UP SET) - Always use a weight that allows you to perform the exercise with perfect technique. - The proper weight will challenge you on the last two reps of each set. - Tempo of lifting: 2 – 1 – 1 (lower weight to a count of 2, pause for 1, raise for a count of 1. - Perform A of each exercise, rest 1 minute, performs B of each exercise, then repeat for 3 sets.
Lower Body Strength & Power # 1 Perform 3 sets of each exercise, with 1 minute rest between A and B. 1A. Squats – 10 reps (115-185 lbs.) 1B. Stability Ball Hip Raise and Curl – 12 reps 2A. Lateral Lunge & Press -10 reps per side (10 -25 lbs.) 2B. Back Extensions – 12 reps (10-25 lbs.) 3A. Lunge with Double Axe Chop – 8 per leg (10 -20 lbs.) 3B. Single Leg Calf Raise – 12 per leg (20 -40 lbs.)
Lower Body Strength & Power # 2 Perform 3 sets of each exercise, with 1 minute rest between A and B. 1A. Lunges – 8 per leg (15 – 30 lb. dumbbells) 1B. Romanian Deadlift – 10 reps (30 – 50 lbs.) 2A. Lateral Squats – 8 per side (45 – 75 lbs.) 2B. Step-ups – 8 per leg (15 – 30 lbs.) 3A. Squat and Press – 10 reps (15 -25 lbs.) 3B. Iron Cross – 10 reps (5– 15 lbs.) 3C. Dumbbell Swing – 10 reps (20 – 40 lbs.)
Lower Body Strength & Power # 3 Perform 3 sets of each exercise, with 1 minute rest between A and B. Power 1. One arm dumbbell snatch – 6 reps per arm (25-45 lbs.) Strength 1A. Squats – 8 reps (135-205 lbs.) 1B. Single leg stability ball hip raise & curl – 10 per leg 2A. Lateral Step-ups – 8 per leg (20-35 lb. dumbbells) 2B. Romanian Deadlifts – 8 reps (20-40 lbs.) 3A. Walking Lunges – 8 per leg (20-30 lb. dumbbells) 3B. Calf Raise (single leg) – 8 per leg (30-50 lbs.)
Lower Body Strength & Power # 4 Perform 3 sets of each exercise, with 1 minute rest between A, B and C. Power 1. Hang clean – 5 reps (85 – 135 lbs.) Strength 1A. Step-ups – 8 per leg (25-40 lb. dumbbells) 1B. Back Extensions – 12 reps (20-35 lb. weight plate) 2A. Cross-over Step-ups – 8 per leg (15-30 lbs.) 2B. Lateral Squats – 8 per leg (75-105 lbs.) 3A. Iron Cross – 8 reps (10-15 lbs.) 3B. Squat & Press – 8 reps (20-30 lbs.) 3C. Dumbbell Swing – 8 reps ( 35-50 lbs.)
Lower Body Strength & Power # 5 (Complex Training) Perform 3 sets of each exercise, with 1 minute rest between A and B. Power 1. One arm dumbbell snatch – 6 per arm (35-55 lb. dumbbell) Strength 1A. Squats – 6 reps (150-250 lbs.) plus 6 squat jumps 1B. Dumbbell Swing – 8 reps (45-65 lbs.) plus 6 underhand medicine ball throws 2A. Lateral Step-ups – 6 per leg (25-40 lb. dumbbells) plus 6 lateral jumps per leg 2B. Back Extensions – 10 reps (25-45 lbs.) plus 6 back extensions with toss using 18 – 12 lb medicine ball 3A. Step-ups – 6 per leg (25-45 lb. dumbbells) plus 6 box jumps 3B. Crossover Step-ups (25-40 lb. dumbbells) plus 6 hockey jumps Lower Body Power Endurance#6 (rest 45 seconds between sets) 1. 2. 3. 4. 5. 6.
Hangclean+Frontsquat+Pushpress-(30-45 lb. dumbbells)-3 sets of 5 reps One legged squats-3 sets of 8 per leg Iron cross-10lbs-3sets of 10 reps Dumbbell swing-(30-50 lbs.) dumbbells-15 reps-3 sets Lateral lunge and press(20lbs)-12 per side-3 sets Stability ball hip raise and curl-15 reps-3 sets
LOWER BODY STRENGTH AND POWER EXERCISES Squats- speed with knees slightly bent chest pushed out. Start movement by pushing hips back. Squat down until thighs are parallel to floor and return.
Stability Ball Hip Raise and Curl- with heels on ball, raise hips up and drag ball into your butt. Return to starting position.
Lateral Lunge and Presstake a wide lateral step and squat down while pressing the weight. Return to starting position.
Back Extension- hold appropriate weight against chest and raise up to parallel. Pause for 1 second and return to starting position.
Lunge with Double Axechop- with the weight inside your right thigh, lunge out with your right leg. Bring the weight up across your body and then back down. Return to starting position. Alternate legs each rep.
Single-leg Calf Raise- tuck your left foot behind right. Hold dumbbell in your right hand and raise up onto your toes. Return and repeat.
Lunges- take a large step forward with your right leg until your left knee is almost touching the ground. Powerfully return to starting position.
Romanian Deadlift- hold dumbbells in front of you. Keep your chest out & push butt back until dumbbells are at kneecap level. Return to starting position.
Hangclean Front Squat Push Press- same starting position ashangclean but hold dumbbells at your sides. Jump and shrug and catch weights at shoulder level.
Single Leg Squat- stand on your right leg with left leg out in front. Slowly squat down to parallel and power up to starting position. Repeat all reps on right leg then switch to left.
One-arm Dumbbell Snatchhold dumbbell with right arm about 3 inches off ground. Chest up and butt back. Extend your hips and shrug the weight catching it overhead. Perform all reps with right arm, then left.
Stability B all Single Leg Hip Raise & Curl- place lower right leg on ball with left leg to side. Raise hips and pull ball towards you. Return to starting position. Repeat all reps with right leg, then left.
Lateral Squats- hold dumbbells on your shoulders and spread your legs wide. Shift your weight back and forth while staying low the whole time.
Step-ups- place your left leg on a 16-24 inch box. Push your foot hard into the box and step up. Raise your right leg up. Return to start position. Perform all reps with left leg and then repeat with right.
Squat and Press- hold dumbbells in neutral position on your shoulders. Squat down until at least parallel and explosively push weights over head.
Iron Cross- hold dumbbells straight out in front of you at shoulder level. Squat down until at least parallel. Raise up and bring dumbbells straight out to the side.
Dumbbell Swing- grasp dumbbell with both hands and let it swing between your legs. Powerfully extend your hips and return weight to shoulder level. Raise up onto your toes at top of movement.
Lateral Step-ups- stand to the side of a 12-18 inch box. Place your right foot on the box and power up and place the left foot on top. Step off with right leg and then return.
Walking Lunges- take a large step forward until back knee is almost touching ground. Take another step with opposite leg and keep alternating until all reps are completed.
Cross-over Step-ups- cross right leg over left onto a 12-18 inch box. Push off with your right leg and tap your left foot on box. Return to starting position and repeat all reps. Switch to other leg.
Hangclean- Start with the bar resting on your thighs. Chest pushed out and butt pushed back. Explosively extend your hips and shrug the weight. Catch the bar at shoulder level.
UPPER BODY STRENGTH AND POWER (Always perform one light warm-up set)
Upper Body Strength and Power # 1 Rest 1 minute between A and B. Tempo of lifting: 2 – 1 – 1 Lower weight to a count of 2, pause for 1 count, and raise to a count of 1. 3 sets 1A. Bench-press – 10 reps (125-195 lbs.) 1B. Stability ball pull-ups – 10 reps 2 sets 2A. Shoulder circuit – 5 reps each (25, 10, 10 – 40, 20, 20) 2b. Pushup/row – 6 reps (10 – 25 lbs.) 2 sets 3A. Three way shoulders – 5 each (5 – 10 lb. dumbbells) 3B. Split row – 8 per arm (25-40 lbs.) 1set
4A. Close-grip bench-press ( 14 inch grip) – 10 reps (95-165 lbs.) 4B. Curl & press – 10 reps (20-35lbs. dumbbells)
Upper Body Strength & Power # 2 Rest 1 minute between A and B, use a Tempo of 2 - 1- 1. 3 sets 1A. Stability ball circuit – 5 reps each (25-40 lbs. dumbbells) 1B. Neutral grip pull-ups – 8 reps 3sets 2A. Stability ball incline press – 10 reps (35-55 lbs. dumbbells) 2B. Bent over row – 10 reps (85-125 lbs. barbell) 3 sets 3A. Dips – 10 reps 3B. Plate raises – 10 reps (20-35 lb. weight plate)
Upper Body Strength & Power # 3 Rest 1.5 minutes between A and B, lifting Tempo 2 – 0 – 1. 3 sets 1A. Bench-press – 8 reps (130-210 lbs.) 1B. Stability ball pull-ups – 12 reps
2 sets 2A. Shoulder circuit – 5 reps each (30,10,10-45,20,20) 2B. Pullups – 8 reps 2 sets 3A. Three way Shoulders – 8 reps each (30,10,10 - 45,20,20 lbs. dumbbells) 3B. Dips – 12 reps 3C. Bent over row – 8 reps (100-150 lbs.) Upper Body Strength & Power # 4 Rest 1.5 minutes between A and B, lifting Tempo 2 – 0 -1. 3 sets 1A. Stability ball Circuit – 8 reps (30-45 lbs. dumbbells) 1B. Neutral grip pull-ups – 10 reps 3 sets 2A. Stability ball bend over lateral raise – 10 reps (10-20 lbs. dumbbells) 2B. Pushup/row – 6 reps (20-30 lbs.) 2 sets 3A. Plate raise – 12 reps (25-45 lbs.) 3B. Dips – 15 reps 3C. Bent-over barbell row – 8 reps (100-150 lbs.)
Upper Body Strength & Power # 5 (Complex Training) Perform with no rest between A and B, lifting Tempo 2 - 0 - explosive. 3 sets 1A. Incline stability ball press – 6 reps (40-65 lbs.) 1B. Incline stability ball medicine ball throw – 6 reps (12-20 lbs.) 2 sets 2A. Bent over barbell row – 6 reps (115-175 lbs.) 2B. Under medicine ball throw – 6 reps (15-20 lbs.) 2 sets 3A. Dips – 6 reps 3B. Plyometric push-ups – 6 reps 3 sets 4A.Three way shoulders – 10 reps each ( 10 –20 lbs. dumbbells)
Upper Body Strength & Power # 6 (Complex Training) Perform with no rest between A and B, lifting Tempo 2 - 0 - explosive. 3 sets 1A. Bench-press – 6 reps (135-225 lbs.) 1B. Lying medicine ball throw – 6 reps (12-20 lbs.)
3 sets 2A. Split row – 6 per arm ( 30-50 lbs. dumbbells) 2B. Underhand medicine ball throw – 6 reps (15-20 lbs.) 3sets
3A. Close grip bench press (14 inches) – 6 reps ( 115-205 lbs.) 3B. Overhead medicine ball throw – 6 reps ( 12-20 lbs.)
UPPER BODY STRENGTH AND POWER EXERCISES Bench Press- lie flat on bench with feet flat on floor. Slowly lower weight to your chest then press upwards until arms are completely extended.
Stability Ball Pullupsraise up keeping body straight until chest touches the bar then lower until arms are completely extended.
Shoulder Circuit 1. Upright Row- lift upward to mid chest line, pause, then slowly lower back to starting position.
Shoulder Circuit 2. Lateral Raise- bring arms upward and outward until they reach shoulder level. Pause then slowly lower to beginning position.
Shoulder Circuit 3. Front Raise- Raise arms directly in front of you until shoulder level. Hold in the upper position for a moment then slowly lower back down.
Stability Ball Circuit 1. Shoulder Press. Chest out and stomach sucked in. Press weights overhead with palms facing outward
Stability Ball Circuit 2. Incline Bench Press. Keep body on a 45º angle. (Hips kept down)
Stability Ball Circuit 3. Flat Bench Press. Keep hips pushed up to the ceiling, keeping body as flat as possible.
Neutral Grip Pullups Palms facing each other, raise your chin to the bar. Slowly lower until arms are extended. Repeat.
Stability Ball Incline Press Keep body on a 45º angle and press dumbbells overhead.
Bent Over Row Keep back flat by sticking out chest, keeping shoulders back, and pulling stomach tight. Knees slightly bent. Raise bar to chest, pause then lower down slowly.
Dips Start in straight arm position. Slow and controlled, lower body until arms reach a 90º position.
Plate Raise Raise weight with straight arms to shoulder level.
Stability Ball Bent Over Raise Raise dumbbells to shoulder height with elbows slightly bent. Body should stay close to the legs in a bent over position.
Incline Medicine Ball Throw Body is on a 45º angle with hips down. Explode ball forward from chest
Split Row
Curl and Press
Shoulder Circuit
Push-up Row
Start with the weights turned down. Raise them up wide then lower, then medium, then lower, then straight out in front and lower. Use 5lb dumbbells as this is great for your rotator cuff but can hurt you if you use any more weight.
PLYOMETRIC TRAINING PLYOMETRICS #1 1.Lateral Jumps – 10 per leg, rest 1 minute between sets, repeat 3 times. Get as high and wide on each jump as possible. Spring back off the ground as quick as possible. MAXIMAL EFFORT REQUIRED
2.Squat Jumps – 10 reps, rest 1` minute between sets, repeat 3 times. Drop down into squat position and explode up as high as possible. Absorb your landing and explode back up.
3.Split Shuffle Jump – 8 per leg, rest 1 minute between sets, repeat 3 time. Start in lunge position and explode up and change leg positions in the air. Land with opposite leg in front. Repeat motion
PLYOMETRICS # 2 1. Continuous Long Jumps – 8 reps, rest 1 minute between sets, repeat 3 times. Start in standing long jump position. Explode as far forward as possible. Absorb landing and immediately perform another jump. 2. Single Leg Squat Jump - 6 reps with right leg and 6 on the left, rest 1 minute between sets, repeat 3 times. (Same as squat jump, just land on single leg).
3. Box Jumps – 10 reps, rest 1 minute between sets, repeat 3 times. Stand in front of 16˝-24˝ sturdy box. Explode upwards landing softly on box. Step down and repeat.
PLYOMETRICS #3 1. Lateral Box Jumps – 8 reps per side, rest 1 minute between sets, repeat 3 times. Stand laterally beside a 12˝-18˝ sturdy box. Place left leg on box. Push off left heel and explode upwards and to the side onto your right foot. Right foot should be on the box and left foot on the floor.
2. Medicine Ball Squat & Throw – 8 reps, rest 1 minute between sets, repeat 3 times. Holding a 10-15 lbs. medicine ball, squat down and then explode upwards. Use a chest pass motion to throw the ball as high and as far as possible.
3. Plyo-pushups – 10 reps, rest 1 minute between sets, repeat 3 times. Perform a pushup, on the way up explode through with a clap in between. Explode as high as possible.
PLYOMETRICS # 4 1. Hockey Jumps – 8 reps per leg, rest 1 minute between sets, repeat 3 times. Explode forward 45˚ with right leg. Immediately explode forward 45˚ with the left leg. 2. Medicine ball explosive pushup – 8 reps per arm, rest 1 minute between sets, repeat 3 times. Start with right hand on medicine ball. Explode up and to the right so your left hand lands on the ball. 3. Depth Jumps – 8 per side, rest 1 minute between sets, repeat 2 times. Stand on a 16˝-20˝ box or bench. Step off with right leg. Immediately explode from the floor by performing a squat jump.
PLYOMETRICS # 5 Power Endurance Phase: 1. Lateral Jumps – 20 reps per leg, rest 1 minute, repeat once. 2. Hockey Jumps – 15 reps per leg, rest 1 minute, repeat once. 3. Plyo Pushups – 20 reps, rest 1 minute, repeat once. 4. Squat Jumps – 20 reps, rest 1 minute, repeat once.
AGILITY AND SPEED Agility & Speed # 1 1. Carioca ĸ
Ļ
Sprint Ĺ
Backpedal
ĺ Side Shuffle -
drill must be done at full speed, stay on toes follow directions on diagram, then reverse directions immediately on completion rest 45 seconds after reversing and then repeat 3 times
2. ¨ 5 yards ¨ 5 yards ¨ C A B -
face Cone A, sprint and touch B, sprint and touch C, sprint back to A, rest 45 seconds, repeat 5 times
Agility & Speed # 2 ¨
¨
¨
¨
¨
(Set-up: 2 yards between each pylon) Sequence # 1: Sprint forwards through cones, rest 45 seconds, repeat 3 times. Sequence # 2: Backpedal through cones, rest 45 seconds, repeat 3 times. Sequence # 3: Double leg hops over cones, rest 20 seconds, repeat 5 times.
Agility & Speed # 3
¨
1. Small Shuttle Run – sequence: ABA, ACA, ADA, AEA, AFA, rest 1 minute, then repeat. ( 5 yards between pylons) ¨ A
¨ B
¨ C
¨ D
¨ E
¨ F
2. High Knees – run 25 yards bringing knees up to chest, rest 30 seconds, and repeat 3 times. 3. Butt Kicks - run 25 yards bringing heels to butt, rest 30 seconds, and repeat 3 times.
Agility & Speed # 4 1. Sprint Forward/Backward Drill (5 yards between pylons) - sprint forward from A to B, backpedal from B to A - sprint forward from A to C, backpedal from C to A - continue through to F - rest 1 minute and repeat 3 times ¨ A
¨ B
¨ C
¨ D
¨ E
¨ F
2. Shuffle/Carioca Drill (5 yards between pylons) - facing forward, shuffle A to B and back - facing forward, shuffle A to C and back - continue through to F, rest 1 minute, repeat facing opposite direction - perform 2 sets each direction - repeat same sequence using carioca
Agility & Speed # 5 1. Shuttle Run (10 yards between pylons) Sequence: ABA, ACA, ADA, AEA, AFA Run at full speed, rest 1.5 minutes in between, repeat 3 times ¨ A
¨ B
¨ C
¨ D
¨ E
2. Pylon Hop - double lateral leg hops – 20 per side, rest 45 seconds, repeat 3 times - single leg hops – 10 per leg, rest 45 seconds, repeat 3 times
¨ F
AEROBIC AND ANAEROBIC TRAINING Energy system training is of utmost importance to the training program. The first month will concentrate on improving your aerobic fitness which is responsible for helping you recover between shifts. As the summer progresses the emphasis shifts to anaerobic conditioning which is the dominant energy system used in hockey. Your ability to perform at your highest level for 30-60 seconds will be improved greatly. Tips: 1. Running is the preferred method of aerobic/anaerobic training for hockey players as it requires similar energy demands and muscle recruitment as skating.
2. The programs included are intense and will require dedication to complete. Jogging or riding the bike at low intensities does little to improve your game. Make sure you push through the pain and you will achieve great benefits.
ENERGY SYSTEM TRAINING –AEROBIC General Instructions: - all exercises use biking or jogging, although jogging is preferred if possible. - warm-up before each of the following routines and warm-down at the end of each of the following routines. - Warm-up: 5 minutes biking or jogging @ 110 -120 bpm - Warm-down: 3 minutes biking or jogging @ 120 -130 bpm.
Aerobic Continuous # 1 - 40 minute bike or jog with heart rate between 150 – 165 bpm. Aerobic Continuous # 2 - 45 minute bike, jog or stairmaster with heart rate between 140 – 155 bpm. Aerobic Continuous #3- 50 min bike, jog or stairmaster at 155-165bpm
Aerobic Intervals # 1 Repeat following sequence 6 times: - 3 minute bike or jog @ 160 – 175 bpm - 2 minute bike or jog @ 130 -140 bpm Aerobic Intervals # 2 Repeat following sequence 8 times: - 2 minute bike or jog @ 165 – 180 bpm - 2 minute bike or jog @ 125 – 135 bpm Aerobic Intervals # 3 Repeat following sequence 12 times: - 1.5 minute bike or jog @ 170 -185 bpm (by end of interval) - 1.5 minute bike or jog @ 120 bpm (by end of interval) Aerobic Intervals # 4 Repeat following sequence 4 times: - run 800 metres @ 185 bpm - rest 2 minutes
ENERGY SYSTEM TRAINING – ANAEROBIC General Instructions: - Warm-down at the end of each of the following routines - Warm-down: 3 minute walk or light bike ride
Anaerobic Interval # 1 Repeat following sequence 6 times: - 1 minute bike or ride @ 95% effort (185 – 195 bpm) - 2 minute easy walk or pedal
Anaerobic Interval # 2 Repeat following sequence 4 times: - 400 metre (one lap of track) run at full speed - 2 minute easy walk or rest Repeat following sequence 4 times: - 200 metre ( half lap of track) run at full speed - 1.5 minute easy walk or rest
Anaerobic Intervals # 3 Repeat following sequence 14 times: - 100 metre sprint at full speed - rest 45 seconds
Anaerobic Intervals # 4 Repeat following sequence 14 times: - 50 metre sprint at full speed - rest 30 seconds
Repeat following sequence 5 times: - 30 metre sprint at full speed - rest 20 seconds
STATIC STRETCHING EXERCISES
GROIN STRETCH
STANDING HAMSTRING STRETCH STRETCHES TO BE DONE 5 X PER WEEK ALWAYS DO A LIGHT WARM-UP (JOG OR DYNAMIC WARMUP) BEFORE DOING THE STRETCHING. HOLD EACH STRETCH FOR 30 SECONDS.
GLUTE/LOWER BACK STRETCH
GROIN HIP STRETCH
HIP STRETCH
HIP FLEXOR STRETCH
CALF STRETCH
QUADRICEP STRETCH
SEATED HAMSTRING STRETCH
CHEST STRETCH
SHOULDER STRETCH
TRICEP STRETCH NOTE: HOLD ON ALL POSISTIONS FOR 30 SECONDS. ON ALL STRETCHES WHERE THERE IS ONLY ONE PICTURE BE SURE TO STRETCH OTHER SIDE AS WELL
IN-SEASON MAINTENANCE PROGRAM The purpose of the in-season maintenance program is keeping your strength and power levels up without fatiguing yourself. Twice weekly workouts will achieve this. Weights should be challenging but ensure you stick to the low rep ranges prescribed, as this keeps the body from building lactic acid. On weeks where your schedule is extremely busy, perform only one of these workouts to ensure proper recovery before games. DAY ONE Bike – 5 minutes @ 60% intensity Dynamic Warm-up - # 1 – 1 set Core – choose any 4 exercises from the off-season program – 2 sets each Agility – pick 2 exercises from off-season program – 2 sets each Plyometrics – choose two exercises from off-season program – 2 sets each Olympic Movement:- One arm dumbbell snatch – 30-55 lbs. Strength – rest 1:30 minutes between A and B 1 A)
Squats – (125– 205 lbs) – 6 reps
1 B)
Bench Press (125– 205 lbs) – 6 reps
2 A)
Back Extensions – 10 lbs – 10 reps
2 B)
Shoulder Circuit – 30, 15, 15, - 6 reps each
Bike – 20 minutes 2 145 – 155 beats per minute Stretch – same as off-season
DAY TWO Bike – 5 minutes @ level 2.0 Dynamic Warm-up - # 2 Core – choose 4 different exercises – 2 sets each Agility – pick 2 different exercises – 2 sets each Plyometrics – choose 2 different exercises – 2 sets each Olympic Movement – Hangclean – 95 – 155 lbs Strength & Power 1A
Step-ups – 20 lbs – 6 per leg + 6 box jumps
1B
Stability Ball Circuit –15 – 40 lbs x 6 each + 6 incline medicine ball throws
2A
Romanian Deadlift – 55 – 95 lbs x 6 reps + 6 underhand medicine ball throws
2B
Pull-ups (neutral grip) – 8 reps
Bike – 20 minutes – 150-160 bpm Stretch It is very important to use perfect technique. These weights are just a guide line and it is best to start with light weights.
DISCLAIMER: You should understand that exercise, especially intense exercise carries an increased risk of injury. Prior to exercise you should ascertain from a qualified medical practitioner that you are fit and healthy to undertake exercise, and that there is no reason to not undertake any exercise regime. Under these terms that users of this manual waive, release and discharge any and all claims, losses or liabilities relating to death, medical costs, loss of earnings or permanent disability which may arise in the future out of or relate to physical training provided by or advocated by Kevin Miehm, Hockey Speed and Power and any of it’s employees and/or associates.
