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Sport Specific Training in Ice Hockey
- 1. Chris Blake,MA,LATC,CSCS Owner/Pro Coach Pro Athletic Training & Development, LLC
- 7. Hockey Conditioning Program 2004 Weight Training: Phase 1: June 14-July 14th Day 1 Set 1 Weight Rest Time Set 2 Weight Rest Time Set 3 Weight Rest Time Set 4 Weight Rest Time Total reps Total time per Ex Hang Cleans 6 2:00 6 2:00 6 2:00 6 2:00 24 10 min Total sets: 24 Push Press 8 2:00 8 2:00 8 2:00 8 2:00 32 12 min Total reps: 264 Barbell Shrugs 15 1:30 15 1:30 15 1:30 15 1:30 60 10 min Total weight: Romainian Deadlifts 10 1:30 10 1:30 10 1:30 10 1:30 40 10 min Total work: 24 min Swiss ball leg curls 15 1:00 15 1:00 15 1:00 15 1:00 60 8 min Total rest: 36 min Dumbbell bench rows 12 1:00 12 1:00 12 1:00 12 1:00 48 8 min W/R 1/1 9:00 9:00 9:00 9:00 264 Total: 1 hour
- 8. Day 2 Set 1 Weight Rest Time Set 2 Weight Rest Time Set 3 Weight Rest Time Set 4 Weight Rest Time Total reps Total time per Ex Front Squats 10 2:00 10 2:00 10 2:00 10 2:00 40 10 min Total sets: 24 Single leg squats 8 2:00 8 2:00 8 2:00 8 2:00 32 10 min Total reps: 236 Lunges 15 2:00 15 2:00 15 2:00 15 2:00 60 12 min Total weight: Skaters Lunge 10 1:30 10 1:30 10 1:30 10 1:30 40 8 min Total work: 16 min Butt Blaster/Bridging 15 1:30 15 1:30 15 1:30 15 1:30 60 10 min Total rest: 44 min Wall Sits 1 min 2:00 1 min 2:00 1:20 2:00 1:30 2:00 4 13 min W/R 1/3 11:00 11:00 11:00 11:00 236 Total:1 hour
- 9. Day 3 Set 1 Weight Rest Time Set 2 Weight Rest Time Set 3 Weight Rest Time Set 4 Weight Rest Time Total reps Total time per Ex Hang Cleans 6 1:30 6 2:00 6 1:30 6 2:00 24 10 min Total sets: 24 Standing Cable Rows 10 1:30 10 1:30 10 1:30 10 1:30 40 8 min Total reps: 200 Single arm DB Bench 6 2:00 6 2:00 6 2:00 6 2:00 24 10 min Total weight: Single leg squats 10 2:00 10 2:00 10 2:00 10 2:00 40 12 min Total work: 15 min Swiss Ball pushups 10 1:30 10 1:30 10 1:30 10 1:30 40 8 min Total rest: 43 min Shoulder Press 8 2:00 8 2:00 8 2:00 8 2:00 32 10 min W/R 1/3 10:30 11:00 10:30 11:00 200 Total: 58 min
- 10. Plane Simple® Phase 1 Weight Training: Nov 20- Dec 20, 2007 Sagittal Plane Set 1 Weight Rest Set 2 Weight Rest Set 3 Weight Rest Set 4 Weight Rest Total reps Total time per Ex Plate Squats 15 1:00 15 1:00 15 1:00 15 1:00 60 6 min Total sets: 30 Plate Lunges 10 1:00 10 1:00 10 1:00 10 1:00 40 6 min Total reps: 350 Back Rows High 15 1:00 15 1:00 15 1:00 15 1:00 60 8 min Total weight: Back Rows Midlevel 15 1:00 15 1:00 15 1:00 15 1:00 60 8 min Total work: 32 min Barbell Pullups 10 1:00 10 1:00 10 1:00 10 1:00 40 10 min Total rest: 45 min Red Sox 7 10 1:00 10 1:00 10 1:00 1:00 240 15 min W/R 1/1.3 Pushup Circuit swiss ball 10,10 1:00 10,10 1:00 10,10 1:00 10,10 1:00 80 5 min Forearm Series 12 1:00 12 1:00 12 1:00 36 10 min Total: 1hr 8min
- 11. Frontal Plane Set 1 Weight Rest Set 2 Weight Rest Set 3 Weight Rest Set 4 Weight Rest Total reps Total time per Ex Side Lateral Lunges 10 1:30 10 1:30 10 1:30 10 1:30 40 8 min Total sets: 36 Slideboard 45 sec 1:30 45 sec 1:30 45 sec 1:30 45 sec 1:30 4 10 min Total reps: 414 Side Planks/ Hip Bumps 10 1:00 10 1:00 15 1:00 10 1:00 40 6 min Total weight: Side DB Crunches stand 10 1:00 10 1:00 10 1:00 10 1:00 40 5 min Total work: 11 min Lateral Shoulder Raises 10 1:00 10 1:00 10 1:00 10 1:00 40 6 min Total rest: 37 min Shoulder Shrugs 10 1:00 10 1:00 10 1:00 10 1:00 40 8 min W/R 1/3.3 Miniband Hip Walks 1 1:00 1 1:00 1 1:00 1 1:00 4 8 min Medball Abd w/ circles 10 1:00 10 1:00 10 1:00 30 6 min Hip Ball Against Wall 20 1:00 20 1:00 20 1:00 20 1:00 80 6 min Total: 1 hr 3min
- 12. Transverse Plane Set 1 Weight Rest Set 2 Weight Rest Set 3 Weight Rest Set 4 Weight Rest Total reps Total time per Ex Hip Discos 15 1:00 15 1:00 15 1:00 15 1:00 60 10 min Total sets: 39 Cable Kneel woodchop 10 1:00 10 1:00 10 1:00 10 1:00 40 8 min Total reps: 444 Crossover Bench Steps 15 1:00 15 1:00 15 1:00 15 1:00 60 8 min Total weight: Swiss Ball Twisting 10 1:00 10 1:00 10 1:00 10 1:00 40 8 min Total work: 22 min Shoulder Cable ER/IR 15 1:00 15 1:00 15 1:00 15 1:00 60 10 min Total rest: 39 min Red Sox 7 10 1:00 10 1:00 10 1:00 240 15 min W/R 1/1.4 Splitstance T-rotations 10 1:00 10 1:00 10 1:00 10 1:00 40 5 min Single leg Bridge/rotation 10 1:00 10 1:00 10 1:00 10 1:00 40 5 min Total:1 hr 8min
- 15. Chris Blake,MA,LATC,CSCS Owner/Pro Coach Pro Athletic Training & Development, LLC
Editor's Notes
- 09/07/09 18:53 © 2007 Microsoft Corporation. All rights reserved. Microsoft, Windows, Windows Vista and other product names are or may be registered trademarks and/or trademarks in the U.S. and/or other countries. The information herein is for informational purposes only and represents the current view of Microsoft Corporation as of the date of this presentation. Because Microsoft must respond to changing market conditions, it should not be interpreted to be a commitment on the part of Microsoft, and Microsoft cannot guarantee the accuracy of any information provided after the date of this presentation. MICROSOFT MAKES NO WARRANTIES, EXPRESS, IMPLIED OR STATUTORY, AS TO THE INFORMATION IN THIS PRESENTATION.
- 09/07/09 18:53 © 2007 Microsoft Corporation. All rights reserved. Microsoft, Windows, Windows Vista and other product names are or may be registered trademarks and/or trademarks in the U.S. and/or other countries. The information herein is for informational purposes only and represents the current view of Microsoft Corporation as of the date of this presentation. Because Microsoft must respond to changing market conditions, it should not be interpreted to be a commitment on the part of Microsoft, and Microsoft cannot guarantee the accuracy of any information provided after the date of this presentation. MICROSOFT MAKES NO WARRANTIES, EXPRESS, IMPLIED OR STATUTORY, AS TO THE INFORMATION IN THIS PRESENTATION.
- 09/07/09 18:53 © 2007 Microsoft Corporation. All rights reserved. Microsoft, Windows, Windows Vista and other product names are or may be registered trademarks and/or trademarks in the U.S. and/or other countries. The information herein is for informational purposes only and represents the current view of Microsoft Corporation as of the date of this presentation. Because Microsoft must respond to changing market conditions, it should not be interpreted to be a commitment on the part of Microsoft, and Microsoft cannot guarantee the accuracy of any information provided after the date of this presentation. MICROSOFT MAKES NO WARRANTIES, EXPRESS, IMPLIED OR STATUTORY, AS TO THE INFORMATION IN THIS PRESENTATION.