Hsp Manual 15 Years and Older

8/8/2019 Hsp Manual 15 Years and Older

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CONGRATULATIONS ON PURCHASING YOUR BLUEPRINT TO SUCCESS IN YOUR SPORT

ALL MATERIAL IS COPYRIGHT OF

KEVIN MIEHM AND HOCKEY SPEED AND POWER.


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Thank-you for purchasing our Hockey Speed and Power Manual. I am sure you will be100% satisfied with the results if you follow the program closely. This program wasoriginally developed for the Oshawa Generals of the Ontario Hockey League. We havemade changes so that the manual is more age specific. Please be sure to [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 tothe International Sports Sciences Association as continuing education material and theysaid it was one of the best they have ever seen. Work hard and follow the manual andyou 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 guysknew Kevin played at a very high level and trusted his knowledge. Iwas extremely impressed with the conditioning levels our players cameto training camp with. I highly recommend any player serious aboutmoving on in hockey follow Kevins principals. He is a first classStrength and Conditioning Coach.

George Burnett-General Manager and Head Coach of the OshawaGenerals 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]


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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 specifictraining manual that has been proven to deliver greatresults. Follow it closely and you will be highly rewarded .


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M a y

2 0 0 8

M o n

d a y

T u e s d a y

W e

d n e s d a y

T h u r s

d a y

F r i d a y

S a t u r d a y

S u n

d a y

1 D y n a m

i c w a r m

u p

# 1

C o r e

# 3

L o w e r

B o d y s t r e n g

t h

& p o w e r #

2

A e r o

b i c - c o n

t # 2

2 D y n a m i c

w a r m

u p

# 2

C o r e

# 4

U p p e r B o d

y s t r e n g

t h

& p o w e r #

2

A e r o

b i c - i n t e r v a

l s # 2

3 R E S T

4 R E S T

5 D y n a m

i c w a r m

u p

# 1

C o r e

# 1

L o w e r B o

d y s t r e n g

t h

& p o w e r #

1

A e r o

b i c - c o n

t # 1

6 D y n a m

i c w a r m

u p

# 2

C o r e #

2

U p p e r

B o d y s t r e n g

t h

& p o w

e r #

1

7 R E S T

8 D y n a m

i c w a r m

u p

# 1

C o r e

# 3

L o w e r b o

d y s t r e n g

t h

& p o w e r #

2

A e r o

b i c - c o n

t # 2

9 D y n a m i c

w a r m

u p

# 1

C o r e

# 4

U p p e r B o d

y s t r e n g

t h

& p o w e r #

2

A e r o


l s # 2

1 0 R E S T

1 1 R E S T

1 2 D y n a m

i c w a r m

u p

# 2

C o r e

# 1

L o w e r b o

d y s t r e n g

t h

& p o w e r #

1

1 3 D y n a m

i c w a r m

u p

# 1

C o r e #

2

U p p e r

B o d y s t r e n g

t h

& p o w e r #

1

A e r o b

i c - c o n

t # 1

1 4 R E S T

1 5 D y n a m

i c w a r m

p

# 2

C o r e

# 3

L o w e r b o

d y s t r e n g

t h

& p o w e r #

2

A e r o

b i c - i n

t e r v a

l s # 1

1 6 D y n a m

i c w a r m

u p

# 1

C o r e

# 4

U p p e r B o d

y s t r e n g

t h

& p o w e r #

2

A e r o

b i c - c o n

t # 2

1 7 R E S T

1 8 R E S T

1 9 D y n a m

i c a r m

u p

# 2

C o r e

# 3

L o w e r B o

d y s t r e n g

t h

& p o w e r #

2

A e r o

b i c - i n

t e r v a

l s # 1

2 0 D y n a m

i c w a r m

u p

# 1

C o r e #

4

U p p e r

b o

d y s t r e n g

t h

& p o w e r #

2

A e r o b

i c - c o n

t # 2

2 1 R E S T

2 2 D y n a m

i c w a r m

u p

# 2

C o r e

# 1

L o w e r

B o d y s t r e n g

t h

& p o w e r #

1

A e r o

b i c - c o n

t # 2

2 3 D y n a m

i c w a r m

u p

# 1

C o r e

# 2

U p p e r b o

d y s t r e n g

t h

& p o w e r #

1

2 4 R E S T

2 5 R E S T

2 6 D

y n a m

i c w a r m

u p

# 2

C o r e

# 3

L o w e r b o

d y s t r e n g

t h

& p o w e r #

2

A e r o

b i c - i n

t e r v a

l s # 1

2 7 D y n

a m

i c w a r m

u p

# 1

C o r e #

1

U p p e r

b o

d y s t r e n g

t h

& p o w e r #

3

A e r o

b i c - i n

t e r v a

l s # 3

2 8 R E S T

2 9 D y n a m

i c w a r m

u p

# 2

C o r e

# 2

U p p e r B o

d y s t r e n g

t h

& p o w e r #

3

A e r o

b i c c o n

t # 1

3 0 D

y n a m

i c w a r m -

u p s

# 2

C o r e

# 2

U p p e r B o d

y s t r e n g

t h

& p o w e r #

1

A e r o


l s # 1

3 1 A e r o

b i c

c o n

t i n u o u s

# 2

* * * * * * * *

E n d e a c

h

w o r k o u

t w

i t h

s t a

t i c

s t r e

t c h i n g

* * * * * * *


5/47

J u n e

2 0 0 8

M o n

d a y

T u e s d a y

W e

d n e s d a y

T h u r s

d a y

F r i d a y

S a t u r d a y

S u n

d a y

1 R E S T

2 D y n a m

i c w a r m

u p

# 2

C o r e

# 4

U p p e r B o

d y s t r e n g

t h

& p o w e r #

4

3 D y n a m

i c w a r m

u p

# 1

C o r e #

1

P l y o m e

t r i c s

# 1

L o w e r

b o

d y

S & P # 3

r

i - i

r v l

4 R E S T

5 D y n a m

i c w a r m

u p

# 2

C o r e

# 2 A g

i l i t y &

s p e e

d # 2

U p p e r b o

d y

S & P # 3

r

i -

6 D y n a m i c

w a r m

u p

# 1

C o r e

# 3

P l y o m e

t r i c

s # 1

L o w e r b o

d y

S & P # 4

-

r

i i

7 A e r o

b i c

c o n

t i n u o u s

# 1

8 R E S T

9 D y n a m

i c w a r m

u p

# 2

C o r e

# 4

A g

i l i t y & s p e e

d # 1

U p p e r B o

d y

S & P # 4

1 0 D y n a m

i c w a r m

u p

# 1

C o r e #

1

P l y o m e

t r i c s

# 2

L o w e r

b o

d y

S & P # 3

r

i - i

r v l

1 1 R E S T

1 2 D y n a m

i c w a r m

u p

# 2

C o r e

# 2

A g

i l i t y & S p e e

d # 2

U p p e r b o

d y

S & P # 3

r

i -

1 3 D y n a m

i c w a r m

u p

# 1

C o r e

# 3

P l y o m e

t r i c

s # 2

L o w e r b o

d y

S & P # 4

r i - i

r v l

1 4 A e r o

b i c - c o n

t

# 1

1 5 R E S T

1 6 D

n a m

i c w a r m

u p

# 2

C o r e

# 4

A g

i l i t y & S p e e

d # 2

U p p e r b o

d y

S & P # 4

1 7 D y n

a m

i c w a r m

u p

# 1

C o r e #

1

P l y o m e

t r i c s

# 2

L o w e r

b o

d y

S & P # 3

A n - A e r o

b i c - i n

t # 2

1 8 R E S T

1 9 D y n a m

i c w a r m

u p

# 2

C o r e

# 2

A g

i l i t y & S p e e

d # 2

U p p e r b o

d y

S & P # 3

A e r o

b i c - c o n

t # 2

2 0 D y n a m

i c w a r m

u p

# 1

C o r e

# 3

P l y o m e

t r i c

s # 2

L o w e r b o

d y

S & P # 4

A n - A e r o b

i c i n

t # 3

2 1 A e r o

b i c c o n

t

# 1

2 2 R E S T

2 3 D y n a m

i c w a r m

u p

# 2

C o r e

# 4

A g

i l i t y & p e e

d # 2

U p p e r b o

d y

S & P # 4

2 4 D y n a m

i c w a r m

u p

# 1

C o r e #

5

P l y o m e

t r i c s

# 3

L o w e r

b o

d y

S & P # 5

A e r o b

i c I n t e r v a

l s # 1

2 5 R E S T

2 6 D y n a m

i c w a r m

u p

# 2

C o r e

# 6

A g

i l i t y & S p e e

d # 3

U p p e r b o

d y

S & P # 5

A e r o

b i c s - c o n

t # 3

2 7 D y n a m

i c w a r m

u p

# 1

C o r e

# 7

P l y o m e

t r i c

s # 4

L o w e r b o

d y

S & P # 6

A e r o


l s # 4

2 8 A e r o

b i c - c o n

t

# 2

2 9 R E S T

3 0 D n a m

i c w a r m

u p

# 2

C o r e

# 8

A g

i l i t y & S p e e

d # 4

U p p e r b o

d y

S & P # 6

r

i - i

r v l

* * * * * E N D E A C H

W O R K O U T W I T H

S T A T I C

S T R E T C H I N G * * * * *


6/47

J u l y 2 0 0 8

M o n

d a y

T u e s d a y

W e

d n e s d a y

T h u r s

d a y

F r i d a y

S a t u r d a y

S u n

d a y

1 D y n a

m i c w a r m

u p

# 1

C o r e #

5

P l y o m e

t r i c s

# 3

L o w e r

B o d y

S & P # 5

A e r o b

i c - i n

t e r v a

l s # 1

2 R E S T

3 D y n a m

i c w a r m u p

# 2

C o r e

# 6

A g

i l i t y & S p e e

d # 3

U p p e r B o

d y

S & P # 5

A e r o

b i c - c o n

t # 3

4 D y n a m i c

w a r m

u p

# 1

C o r e

# 7

P l y o m e

t r i c

s # 4

L o w e r B o d

y S & P # 6

A e r o


l s # 4

5 R E S T

6 R E S T

7 D y n a m

i c w a r m

u p

# 2

C o r e

# 8

A g

i l i t y & S p e e

d # 4

U p p e r B o

d y

S & P # 6

A e r o

b i c - i n

t e r v a

l s # 2

8 D y n a m

i c w a r m

u p

# 1

C o r e #

5

P l y o m e

t r i c s

# 3

L o w e r

B o d y

S & P # 5

A n - A e r o

b i c - i n

t # 1

9 R E S T

1 0 D y n a m

i c w a r m

u p

# 2

C r e

# 6

A g

i l i t y & S p e e

d # 3

U p p e r B o

d y

S & P # 5

A e r o

b i c - c o n

t # 3

1 1 D y n a m

i c w a r m

u p

# 1

C o r e

# 7

P l y o m e

t r i c

s # 4

L o w e r b o

d y

S & P # 6

A n - A e r o b

i c - i n

t # 4

1 2 R E S T

1 3 R E S T

1 4 D y n a m

i c w a r m

u p

# 2

C o r e

# 8

A g

i l i t y & S p e e

d # 4

U p p e r B o

d y

S & P # 6

A e r o

b i c - i n

t e r v a

l s # 2

1 5 D y n a m

i c w a r m

u p

# 1

C o r e #

5

P l y o m e

t r i c s

# 3

L o w e r

b o

d y

S & P # 5

A n - A e r o

b i c - i n

t # 1

1 6 R E S T

1 7 D y n a m

i c w a r m

u p

# 2

C o r e

# 6

A g

i l i t y & S p e e

d # 3

U p p e r B o

d y

S & P # 5

A n - A e r o

b i c -

i n t e r v a

l s # 3

1 8 D y n a m

i c w a r m

u p

# 1

C o r e

# 7

P l y o m e r i c s

# 4

L o w e r B o d

y S & P # 6

A e r o


l s # 4

1 9 R E S T

2 0 R E S T

2 1 D y n a m

i c w a r m

u p

# 2

C o r e

# 8

A g

i l i t y & S p e e

d # 4

U p p e r b o

d y

S & P # 6

A e r o

b i c - i n

t e r v a

l s # 2

2 2 D y n a m

i c w a m

u p

# 1

C o r e #

5

P l y o m e

t r i c s

# 3

L o w e r

B o d y

S & P # 5

A n - A e r o

b i c - i n

t # 1

2 3 R E S T

2 4 D y n a m

i c w a r m

u p

# 2

C o r e

# 6

A g

i l i t y & S p e e

d # 4

U p p e r b o

d y

S & P # 5

A e r o

b i c - c o n

t # 3

2 5 D y n a m

i c w a r m

u p

# 1

C o r e

# 7

P l y o m e

t r i c

s # 4

L o w e r b o

d y

S & P # 6

A n - A e r o b

i c - i n

t # 4

2 6 R E S T

2 7 R E S T

2 8 D y n a m

i c w a r m

u p

# 2

C o r e

# 8

A g

i l i t y & S p e e

d # 4

U p p e r B o

d y

S & P # 6

A e r o

b i c - i n

t e r v a

l s # 2

2 9 D y n a m

i c w a r m u

p

# 1

C o r e #

5

P l y o m e

t r i c s

# 3

L o w r b o

d y

S & P # 5

A e r o b

i c - i n

t e r v a

l s # 1

3 0 R E S T

3 1 D y n a m

i c w a r m

u p

# 2

C o r e

# 6

A g

i i t y

& S p e e

d # 4

U p p e r b o

d y

S & P # 5

A e r o

b i c - i n

t e r v a

l s # 3

* * E N D E A C H

W O R K O U T W I T H

S T A T I C

S T R E T C H I N G * * * *


7/47

A u g u s t

2 0 0 8

M o n

d a y

T u e s d a y

W e

d n e s d a y

T h u r s

d a y

F r i d a y

S a t u r d a y

S u n

d a y

1 D y n a m i c

w a r m

u p

# 1

C o r e

# 7

P l y o m e

t r i c

s # 4

L o w e r b o

d y

S & P # 6

A e r o


l s # 3

2 R E S T

3 R E S T

4 D y n a m

i c w a r m

u p

# 2

C o r e

# 8

A g

i l i t y & S p e

d # 4

U p p e r b o

d y

S & P # 6

A e r o

b i c - c o n

t # 3

5 D y n a m

i c w a r m

u p

# 1

C o r e #

5

P l y o m e

t r i c s

# 5

L o w e r

b o

d y

S & P # 5

A n - A e r o

b i c - i n

t # 3

6 R E S T

7 D y n a m

i c w a r m

u p

# 2

C o r e

# 6

A g

i l i t y & S p e e

d # 4

U p p e r b o

d y

S & P # 5

A e r o

b i c - i n

t e r v a

l s # 3

8 D y n a m i c

w a r m

u p

# 1

C o r e

# 5

P l y o m e

t r i c

s # 5

L o w e r B o d

y S & P # 6

A n - A e r o b

i c - i n

t # 2

9 R E S T

1 0 R E S T

1 1 D y n a m

i c w a r m

u p

# 2

C o r e

# 6

A g

i l i t y & S p e e

d # 5

U p p e r b o

d y

S & P # 6

A e r o

b i c - i n

t e r v a

l s # 4

1 2 D y n a m

i c w a r m

u p

# 1

C o r e #

5

P L y o m e

t r i c s

# 5

L o w e r

B o d y

S & P # 5

A n - A e r o

b i c - i n

t # 3

1 3 R E S T

1 4 D y n a m

i c w a r m

u p

# 2

C o r e

# 6

A g

i l i t y & S p e e

d # 4

U p p e r b o

d y

S & P # 5

A e r o

b i c - i n

t e r v a

l s # 3

1 5 D y n a m

i c w a r m

u p

# 1

C o r e

# 5

P l y o m e

t r i c

s # 5

L o w e r

b o d y s

& P # 6

A n - A e r o b

i c - i n

t # 2

1 6 R E S T

1 7 R E S T

1 8 * * * T H I S I S A N

U N L O A D I N G

W E E K

. P E R F O R M

T W O

L I G H T W O R K O U T S

W H I L E

C O N C E N T R A T I N G O N

Y O U R O N - I C

E W O R K .

1 9

2 0

2 1

2 2

2 3

2 4

2 5

2 6

2 4

2 8

2 9

3 0

3 1


8/47


9/47

Dynamic Warm-up Pictures

Jumping Jacks

Burpees

Pushups

Sit-Ups

Mountain Climbers


10/47

Leg Swings

Lateral Leg Swings

Lateral Squats

Split Shuffles


11/47

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.


12/47

CORE EXERCISES

General Instructions: Rest 30 seconds between exercises.

CORE # 1 (2 sets)

1. Alternate Crunch 10 per side (5-20 lbs.)2. Reverse Crunch 8 per side3. Side Bridges -10 per side4. Stability Ball Pushup Hold Hands On ( 25 seconds) Plus 6 Pushups5. Side Crunches On Stability Ball 10 per side6. Russian Twists 15 per side (5 - 20 lbs.)

CORE # 2

1. Chinnies 15 per side2. Bicycles 20 per side3. Reverse Hyper 15 reps4. Stability Ball hold feet on ball 25 seconds plus10 jackknives5. Side Bridge Hold 30 seconds per side

CORE # 3 (2 sets)

1. Draw-ins 8 reps (hold for 5 seconds)2. Axe Chop 10 per side ( 10 25 lbs.)3. Standing Russian Twist 12 per side ( 10 35 lbs.)4. Jackknife - 12 reps5. Ball Cross under 8 per leg6. Stability Ball Supine Twists 10 per side (10 -15 lbs.)

CORE # 4

1. Alternate Crunch 12 per side (10 25 lbs.)2. Reverse Crunch 12 per side3. Stability Ball Pushup Hold Hands On ( 30 seconds) Plus 10 Pushups4. Side Bend With Dumbbell -10 per side (10 -30 lbs.)5. Reverse Axe Chop 15 per side (10 30 lbs.)

CORE # 5 (2 sets)

1. Alternate Crunch -15 per side (10-25 lbs.)2. Reverse Crunch 15 per side3. Stability Ball Supine Twist 12 per side (10-20 lbs.)4. Stability Ball Hold Hands On 40 seconds plus 10 pushups5. Stability Ball Hold Feet On 40 seconds plus 10 jackknives


13/47

6. Side Bridge Hold With Leg Raise 30 seconds each sideCORE # 6

1. Reverse Hyper 20 reps2. Bicycles 25 per side

3. Draw-ins 8 reps ( hold for 5 seconds each)4. Ball Cross unders 8 per leg5. Superman 10 reps (hold for 3 seconds)6. V-Ups 12 reps

CORE # 7 (2 sets)

1. Side Crunch On Stability Ball 12 per side2. Reverse Crunch 12 per side3. Reverse Axe Chop 12 per side (10-25 lbs.)4. Knee On Ball Reverse Axe Chop 8 per side (10-25 lbs.)

5. Single Leg Jackknife 10 per leg6. Side Bridges 15 per side

CORE # 8

1. Reverse Hyper 25 reps2. Axe Chop 12 per side (10-25 lbs.)3. Bridge with leg raise 30 seconds per leg4. Draw-ins 8 reps (hold for 5 seconds)5. Side Bridges 12 per side6. Ball Cross under 10 per side


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CORE TRAINING PICTURES

Alternate Crunch- extend back over ball to one side, hands onshoulders, crunch up and twist toother side, repeat.

Reverse Crunch- lie flat onfloor, hold ball above groundwith feet, keep legs fairlystraight, bring ball upward, twistone way at top of crunch, lower

ball just above ground.

Side Bridges- lay onyour side, plant your forearm, feet on top of one another. Have

body in straight line,raise hips to highestextension, pause for 1

Stability Ball Pushup Holds-hands on- hands on ball,stomach sucked in tight. Holdthis pushup position for therequired time.

Stability Ball Pushup Holds-feet on- toes on ball, stomachsucked in tight. Hold this

pushup position for therequired time.

Side Crunch on StabilityBall- with the left side of your

body dropped over ball andright leg crossed over left,crunch up as high as possible,hold for 1 second, lower andrepeat.


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Russian Twists- in a seated position, with legs crossed andslightly off floor, move weightfrom side to side for thedesired 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 rightknee.

Bicycles- start with legs fullyextended, 6 inches off theground. Bring knee toward bodyand connect with oppositeelbow. Alternate sides.

Reverse Hyper- hands on floor,lie on ball, roll body up keepinghead up, legs straight and

extending legs up, flexing lower back. Release and roll down,repeat.

Axe-chop- light weight aboveshoulder, bring weight to side of opposite hip, bring back up sameside to above the shoulder, andrepeat to other hip (figure 8-like

pattern, with most force on downswing.

Standing Russian Twist- kneesslightly bent and stomach suckedin. Twist weight back and forthin an arc motion for the desirednumber of reps.


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Jacknife- start in pushup position with feet on ball. Suck your stomach in hard to protectyour back. Pull legs in and then

push back to start position.

Ball Cross-under- start with leftleg on ball. Twist your hips soright leg turns from side to sidefor required reps. Repeat withother leg on ball.

Stability Ball Russian Twists-upper back lying on ball, torsostraight, knees at 90 o, lightweight in hands, arms fullyextended, rotate ball to one side,alternate sides.

Side Bends- hold a dumbbell inyour right hand. Bend downuntil weight is outside your rightknee. Use your obliques to pullthe weight up to position 2.Repeat all to one side, then theother.

Reverse Axe-chop- carry lightweight in hands, hold aboveshoulder, bring across bodydiagonally and downward to sideof opposite hip. Bring to top insame path.

Supermans- lying flat on thefloor, raise your hands and feetabout 5 inches off the ground.Hold the position for 5 seconds,and then return to starting

position.


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V-ups- lying flat on the floor,raise your upper body and lower

body until fingers almost reachtoes. Return to start position andrepeat.

Single-leg Jacknife- put rightfoot on ball and drag balltowards chest. Return to starting

position. Repeat with other leg.

Draw-ins- lying flat on the

ground, pull your belly buttontowards your back. Hold this position for 5 seconds. Releaseand rest for 5 seconds and thenrepeat.


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STRENGTH TRAINING

Strength is the component that all other aspects of the program are dependant on. Before any increasesin 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 jointsand tendons to absorb forces they are not capable of doing. This causes injury or sore joints with noimprovements 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 producingdesired results. Do not substitute machine variations that create nothing more that unbalancedmuscles.


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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.)



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.)


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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.)


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.)


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Lower Body Strength & Power # 5 (Complex Training)


Power

1. One arm dumbbell snatch 6 per arm (35-55 lb. dumbbell)

Strength

1A. Squats 6 reps (150-250 lbs.) plus 6 squat jumps1B. 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 leg2B. Back Extensions 10 reps (25-45 lbs.) plus 6 back extensions with toss using 18 12 lbmedicine ball

3A. Step-ups 6 per leg (25-45 lb. dumbbells) plus 6 box jumps3B. Crossover Step-ups (25-40 lb. dumbbells) plus 6 hockey jumps

Lower Body Power Endurance#6 (rest 45 seconds between sets)

1. Hangclean+Frontsquat+Pushpress-(30-45 lb. dumbbells)-3 sets of 5 reps2. One legged squats-3 sets of 8 per leg3. Iron cross-10lbs-3sets of 10 reps4. Dumbbell swing-(30-50 lbs.) dumbbells-15 reps-3 sets5. Lateral lunge and press(20lbs)-12 per side-3 sets6. Stability ball hip raise and curl-15 reps-3 sets


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LOWER BODY STRENGTH AND POWER EXERCISES

Squats- speed with kneesslightly bent chest pushed out.Start movement by pushinghips back. Squat down untilthighs are parallel to floor andreturn.

Stability Ball Hip Raise andCurl- with heels on ball, raisehips up and drag ball into your

butt. Return to starting position.

Lateral Lunge and Press-take a wide lateral step andsquat down while pressing theweight. Return to starting

position.

Back Extension- hold

appropriate weight againstchest and raise up to parallel.Pause for 1 second and returnto starting position.

Lunge with Double Axe-chop- with the weight insideyour right thigh, lunge outwith your right leg. Bring theweight up across your bodyand then back down. Returnto starting position. Alternatelegs each rep.

Single-leg Calf Raise- tuck your left foot behind right.Hold dumbbell in your righthand and raise up onto your toes. Return and repeat.


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Lunges- take a large stepforward with your right leguntil your left knee is almosttouching the ground.Powerfully return to starting

position.

Romanian Deadlift- holddumbbells in front of you.Keep your chest out & push

butt back until dumbbells areat kneecap level. Return tostarting position.

Single Leg Squat- stand onyour right leg with left leg outin front. Slowly squat downto parallel and power up tostarting position. Repeat allreps on right leg then switch

to left.

Hangclean Front SquatPush Press- same starting

position ashangclean but holddumbbells at your sides.Jump and shrug and catchweights at shoulder level.


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Stability B all Single LegHip Raise & Curl- placelower right leg on ball withleft leg to side. Raise hips and

pull ball towards you. Returnto starting position. Repeat allreps with right leg, then left.

Lateral Squats- holddumbbells on your shouldersand spread your legs wide.Shift your weight back andforth while staying low thewhole time.

Step-ups- place your left legon a 16-24 inch box. Pushyour foot hard into the boxand step up. Raise your rightleg up. Return to start

position. Perform all repswith left leg and then repeatwith right.

Squat and Press- holddumbbells in neutral positionon your shoulders. Squatdown until at least parallel andexplosively push weights over head.

One-arm Dumbbell Snatch-hold dumbbell with right armabout 3 inches off ground.Chest up and butt back.Extend your hips and shrugthe weight catching it

overhead. Perform all repswith right arm, then left.


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Iron Cross- hold dumbbellsstraight out in front of you atshoulder level. Squat downuntil at least parallel. Raiseup and bring dumbbellsstraight out to the side.

Dumbbell Swing- graspdumbbell with both hands andlet it swing between your legs.Powerfully extend your hipsand return weight to shoulder level. Raise up onto your toesat top of movement.

Lateral Step-ups- stand tothe side of a 12-18 inch box.Place your right foot on the

box and power up and placethe left foot on top. Step off with right leg and then return.

Walking Lunges- take a largestep forward until back knee isalmost touching ground. Takeanother step with opposite leg

and keep alternating until allreps are completed.


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Cross-over Step-ups- crossright leg over left onto a 12-18inch box. Push off with your right leg and tap your left footon 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 extendyour hips and shrug theweight. Catch the bar atshoulder level.


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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 reps3B. Plate raises 10 reps (20-35 lb. weight plate)


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


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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.)


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 reps3C. 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 reps3B. 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.)


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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 onfloor. Slowly lower weightto your chest then press

upwards until arms arecompletely extended.

Stability Ball Pullups-raise up keeping bodystraight until chest touchesthe bar then lower untilarms are completelyextended.

Shoulder Circuit2. Lateral Raise- bringarms upward and outwarduntil they reach shoulder level. Pause then slowlylower to beginning position.

Shoulder Circuit

1. Upright Row- liftupward to mid chest line, pause, then slowly lower back to starting position.


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Shoulder Circuit3. Front Raise- Raise armsdirectly in front of you untilshoulder level. Hold in theupper position for amoment then slowly lower

back down.

Stability Ball Circuit1. Shoulder Press . Chestout and stomach sucked in.Press weights overheadwith palms facing outward

Stability Ball Circuit2. Incline Bench Press .Keep body on a 45 angle.(Hips kept down)

Stability Ball Circuit3. Flat Bench Press .Keep hips pushed up to theceiling, keeping body as flatas possible.

Neutral Grip PullupsPalms facing each other,raise your chin to the bar.Slowly lower until arms areextended. Repeat.

Stability Ball Incline Press

Keep body on a 45 angleand press dumbbellsoverhead.


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Bent Over RowKeep back flat by sticking outchest, keeping shoulders back,and pulling stomach tight.Knees slightly bent. Raise bar to chest, pause then lower down slowly.

DipsStart in straight arm position.Slow and controlled, lower

body until arms reach a 90 position.

Plate RaiseRaise weight with straight arms to

shoulder level.

Stability Ball Bent Over RaiseRaise dumbbells to shoulder heightwith elbows slightly bent. Bodyshould stay close to the legs in a

bent over position.

Incline Medicine Ball ThrowBody is on a 45 angle with hipsdown. Explode ball forward fromchest


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Split Row

Curl and Press

Shoulder Circuit

Push-up Row


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Start with the weights turned down. Raise them up wide then lower, then medium, thenlower, 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.


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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 positionand explode up and change leg positions in the air. Land with opposite leg in front. Repeat motion


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PLYOMETRICS # 2

1. Continuous Long Jumps 8 reps, rest 1 minute between sets, repeat 3 times. Start in standinglong 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 andto the side onto your right foot. Right foot should be on the box and left foot on the floor.


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2. Medicine Ball Squat & Throw 8 reps, rest 1 minute between sets, repeat 3 times. Holding a10-15 lbs. medicine ball, squat down and then explode upwards. Use a chest pass motion tothrow 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 theway 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 45with 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.


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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.


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AGILITY AND SPEED

Agility & Speed # 1

1.Carioca

Backpedal Sprint

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


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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, AFARun at full speed, rest 1.5 minutes in between, repeat 3 times

A B C D E F

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


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AEROBIC AND ANAEROBIC TRAINING

Energy system training is of utmost importance to the training program. The first month willconcentrate on improving your aerobic fitness which is responsible for helping you recover betweenshifts. As the summer progresses the emphasis shifts to anaerobic conditioning which is the dominantenergy system used in hockey. Your ability to perform at your highest level for 30-60 seconds will beimproved greatly.

Tips:

1. Running is the preferred method of aerobic/anaerobic training for hockey players as it requiressimilar 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 painand you will achieve great benefits.


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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


Repeat following sequence 8 times:- 2 minute bike or jog @ 165 180 bpm- 2 minute bike or jog @ 125 135 bpm


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)


Repeat following sequence 4 times:- run 800 metres @ 185 bpm- rest 2 minutes


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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


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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 WARM-

UP) BEFORE DOING THE STRETCHING. HOLD EACHSTRETCH FOR 30 SECONDS .

GLUTE/LOWER BACK STRETCH

GROIN HIP STRETCH


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HIP STRETCH

HIP FLEXOR STRETCH

CALF STRETCH

QUADRICEP STRETCH

SEATED HAMSTRING STRETCH


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CHEST STRETCH

SHOULDER STRETCH

TRICEP STRETCH

NOTE: HOLD ON ALL POSISTIONS FOR 30 SECONDS. ON ALL STRETCHES WHERE THEREIS ONLY ONE PICTURE BE SURE TO STRETCH OTHER SIDE AS WELL


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IN-SEASON MAINTENANCE PROGRAM

The purpose of the in-season maintenance program is keeping your strengthand 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 thiskeeps 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


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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

1 A Step-ups 20 lbs 6 per leg + 6 box jumps

1 B Stability Ball Circuit 15 40 lbs x 6 each + 6 incline medicine ball throws

2 A Romanian Deadlift 55 95 lbs x 6 reps + 6 underhand medicine ball throws

2 B 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 lightweights.

DISCLAIMER: You should understand that exercise, especially intense exercise carries an increased risk of injury. Prior toexercise you should ascertain from a qualified medical practitioner that you are fit and healthy to undertake exercise, and thatthere 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 todeath, medical costs, loss of earnings or permanent disability which may arise in the future out of or relate to physical training

Documents

Hsp Manual 15 Years and Older