Strength & Conditioning Program 2010 BKE KINGS Ice Hockey Strength & Conditioning 2010 Coach Bolton 917-612-3991 c [email protected] [email protected]

Strength & Conditioning Program 20Strength & Conditioning Program 201010

BKEBKEKINGSKINGS

Ice HockeyIce HockeyStrength & ConditioningStrength & Conditioning

20102010

Coach BoltonCoach Bolton917-612-3991 c917-612-3991 c

[email protected]@mendoncapital.com

mailto:[email protected]


ContentsContents

I.I. INTRODUCTIONINTRODUCTION

II.II. THE WORKOUTTHE WORKOUT

III.III. BODY PART COMBINATIONSBODY PART COMBINATIONS

IV.IV. PROGRAM IN 3’SPROGRAM IN 3’S

V.V. WORKOUT PATTERNSWORKOUT PATTERNS

VI.VI. THE *KISS PHILOSOPHYTHE *KISS PHILOSOPHY

VII.VII. KEEP FOCUSEDKEEP FOCUSED


INTRODUCTIONINTRODUCTION

• Players must be in good health and free of injury or medical Players must be in good health and free of injury or medical condition before undertaking any aspects of this programcondition before undertaking any aspects of this program

• Train in a safe and supervised environment using proper Train in a safe and supervised environment using proper equipmentequipment

• No exercises should be attempted unless you fully understand No exercises should be attempted unless you fully understand the proper technique and purpose of the exercisethe proper technique and purpose of the exercise

• A typical session should be completed in 45 minutes or less!A typical session should be completed in 45 minutes or less!• Stretch Stretch Stretch! Stretch Stretch Stretch!

– Never Stretch Cold Muscle!Never Stretch Cold Muscle!

• Special thanks to Coach Hymovitz & Coach Chase for their Special thanks to Coach Hymovitz & Coach Chase for their consultation and access.consultation and access.


THE WORKOUTTHE WORKOUT

• Perform a minimum of 2-3 warm up setsPerform a minimum of 2-3 warm up sets– Good indication you are warmed up is sweatGood indication you are warmed up is sweat

• Jumping JacksJumping Jacks• High KneesHigh Knees• Push UpsPush Ups• Squat ThrustSquat Thrust• Arm Circles (feel the burn)Arm Circles (feel the burn)• Tempo is important, think 3:1:2Tempo is important, think 3:1:2 • Bench Press: lower bar to chest in 3 seconds, hold bar in Bench Press: lower bar to chest in 3 seconds, hold bar in

“contracted” position for 1 second, raise bar to start “contracted” position for 1 second, raise bar to start position in 2 second countposition in 2 second count

• Take your time, form is critical with all we do when we trainTake your time, form is critical with all we do when we train• Training load should challenge you to perform the number Training load should challenge you to perform the number

of repetitions in the program. Use trial and error- (we will of repetitions in the program. Use trial and error- (we will discuss more in session)discuss more in session)


Body Part CombinationsBody Part Combinations

• Back & BicepsBack & Biceps

• Chest & TricepsChest & Triceps

• Shoulders & LegsShoulders & Legs

• The program will focus on muscle The program will focus on muscle confusion and invigoration, not heavy confusion and invigoration, not heavy lifting.lifting.


Back & BicepsBack & Biceps

• BackBack– Lawn Mower StartsLawn Mower Starts– Lat Pull DownsLat Pull Downs– Chin upsChin ups– RowsRows

• BicepsBiceps– Straight Bar Curls (reverse too)Straight Bar Curls (reverse too)– Dumbbell CurlsDumbbell Curls– Concentration CurlsConcentration Curls– Half~CurlsHalf~Curls


Chest and Triceps

• ChestChest– Bench PressBench Press– Dumbbell FliesDumbbell Flies– Dumbbell PressesDumbbell Presses– Push UpsPush Ups

• TricepsTriceps– Cable ExtensionsCable Extensions– Overhead DumbbellsOverhead Dumbbells– Dips (Chair or Posted)Dips (Chair or Posted)


Shoulders & LegsShoulders & Legs

• ShouldersShoulders– PressesPresses– ShrugsShrugs– Front and Side Dumbbell ExtensionsFront and Side Dumbbell Extensions

• LegsLegs– Seated PressesSeated Presses– ExtensionsExtensions– SquatsSquats– Biking* Biking*


Core TrainingCore Training

• CrunchesCrunches

• Stabilize on Side Foot and ElbowStabilize on Side Foot and Elbow

• Lower Abdominal CrunchLower Abdominal Crunch

• Total Abdominal CrunchTotal Abdominal Crunch

• Full Sit UpsFull Sit Ups

• Alternate Leg CrunchAlternate Leg Crunch

• Weight ExchangeWeight Exchange


Program in 3’sProgram in 3’s

• Typical WeekTypical Week– 3 days of weights3 days of weights– 3 days of endurance and speed3 days of endurance and speed– 1 day rest1 day rest

• During Dry-Land Conditioning ExpectDuring Dry-Land Conditioning Expect– 3 Body Tests3 Body Tests

• Bench Press RepsBench Press Reps– A set weight will be benched as many times as possibleA set weight will be benched as many times as possible

• Sit Up TestSit Up Test– Max number in 1 minuteMax number in 1 minute

• Endurance: Timed Run’sEndurance: Timed Run’s


Work Out PatternsWork Out Patterns

• This program is simplified and should be thought of much like a This program is simplified and should be thought of much like a game of hockey, in “periods” of 3~game of hockey, in “periods” of 3~– Example: Example:

• Chest:Chest:– Do 3 sets (after 2 sets of some form of warm up)Do 3 sets (after 2 sets of some form of warm up)– 2 sets of 25 pushups 2 sets of 25 pushups – 15 minutes of jump rope15 minutes of jump rope– gradually increasing weight attempting more reps early gradually increasing weight attempting more reps early

and max 8-10 reps in last setand max 8-10 reps in last set

– Typical SetTypical Set• First Set Bench 175 lbs, 12x, using 3:1:2 methodFirst Set Bench 175 lbs, 12x, using 3:1:2 method• Second set 190 lbs, 10x using 3:1:1Second set 190 lbs, 10x using 3:1:1• Last set 200 lbs, 8x, 3:1:2Last set 200 lbs, 8x, 3:1:2• Focus on form and challenging the muscle setFocus on form and challenging the muscle set


The KISS PlanThe KISS Plan

A Typical WeekA Typical Week– Monday Monday

• Chest & TricepsChest & Triceps• Warm upWarm up• 3 set of 8-10 reps of 3 different exercises per body part3 set of 8-10 reps of 3 different exercises per body part• Abdominals and CoreAbdominals and Core

– TuesdayTuesday• Cardio Endurance TrainingCardio Endurance Training• Abdominals and CoreAbdominals and Core

– WednesdayWednesday• Back & BicepsBack & Biceps• Warm upWarm up• 3 set of 8-10 reps of 3 different exercises per body part3 set of 8-10 reps of 3 different exercises per body part• Abdominals and CoreAbdominals and Core

– ThursdayThursday• Cardio Endurance TrainingCardio Endurance Training• Abdominals and CoreAbdominals and Core

– FridayFriday• Shoulders & LegsShoulders & Legs• Warm upWarm up• 3 set of 8-10 reps of 3 different exercises per body part3 set of 8-10 reps of 3 different exercises per body part• Abdominals and CoreAbdominals and Core

– SaturdaySaturday• Cardio Endurance TrainingCardio Endurance Training• Abdominals and CoreAbdominals and Core

– Sunday-Sunday-• RESTREST

*****End every workout with a SLOW STRETCH- NEVER STRETCH COLD MUSCLE!!***************End every workout with a SLOW STRETCH- NEVER STRETCH COLD MUSCLE!!**********


Keep FocusedKeep Focused

• Fore-Check, Back-Check, Pay Check!Fore-Check, Back-Check, Pay Check!

• Don’t Ever Get Out Worked!Don’t Ever Get Out Worked!

• Win the Little Battles and We Win the War!Win the Little Battles and We Win the War!

• Play the Game with Passion!Play the Game with Passion!

• Be calculated in all that you attempt, THINK LIKE A CHESS Be calculated in all that you attempt, THINK LIKE A CHESS PLAYER…A few moves down the road!PLAYER…A few moves down the road!

Documents

Strength & Conditioning Program 2010 BKE KINGS Ice Hockey Strength & Conditioning 2010 Coach Bolton 917-612-3991 c [email protected] [email protected]