Weightlifting

[hock20 0]

Hey everyone want to add a little bit to this topic.

Peter Twist says in his book " a commin misconception I have heard from hundreds of coaches, players, and fans is that strength and muscle mass detracts from speed. A big strong player that is very muscular is slow. This cound not be further from the truth. Size muscle mass and strength do not make a player slow. Shoulders and arms are also very important. In order to get to the next level you must increase lean muscle mass in both the upper and lower body."

I have seen many NHL players around practice and a lot of them are very muscular upper body, such as Jerome Iginla and Rob Niedermayer. You can see this at nikebauer.com opening page. I have always been told to build my upper body as much as I want as long as I work my lower body just as much. In the past 4 months I have put on 15 lbs of muscle on my upper and lower body and feel much faster.

[gman 0]

Check out this link. I added it to another thread and I cannot believe I forgot to add this in here earlier. If you are lucky enough to have one of these near you then you are very fortunate. This site takes a while to digest, but it is worth the effort. There is a TON of stuff here. If you do not have one near you, then you certainly owe it to yourself to incorporate as much as you can into your home workouts.

Good luck!

http://crossfit.com/

[ddibrano77 0]

thats not a bad site and has some interesting information, some i would incorporate and some i would not. I do think that the overall military style of exercising is interesting and have used a lot of the same basics.

[gman 0]

Better?

http://www.onlinesports.com/pages/I,CP-WTP810SC.html

[gman 0]

Or this?

http://www.fastexercise.com/

[gavin 0]

14 grand? USD? pretty sure that if these guys want to break into the hockey market, they're going to have to figure out how to convince me that their theory of range of motion works. cause i sure as hell am not going to spend that kind of money on something that i cannot verify works with my own regimen. Why aren't there any excersices that implement their ideas w/out the machine? Sounds like a gimmick.

[AtlantaThrashers01 0]

i hear of everyone telling me all about these exercies and that but does is there a site that shows really good hockey development training exercies? can u post em

[Gongshow11 1]

www.hockeyschoolonline.com

[no.95 0]

http://www.exrx.net/Lists/PowerExercises.html

http://www.exrx.net/Lists/Directory.html

Great page, not just for the plyometrics but also for general weightlifting. Covers more or less every muscle you could possibly thinkt of.

[gman 0]

That is a good page. I keep forgetting about it. Thanks

[ddibrano77 0]

For anyone interesed check this web site out and try it out.

http://www.bodybuilding.com/fun/berardi52.htm

I usually order supplements from them and have looked over some of the information posted on here about lifting. Its a more general based web site delivering more info for the serious body builder (or meat head) then the average guy or sport specific athlete. But they do cover a lot of ground and are pretty well versed in all training aspects. The good thing about this web site is that it has printable logs which will aid in ones development.

[ktang 34]

I got the Canadian version of Men's Health (May 2006) for a flight, and there is an article about some muscle-building research. One interesting thing: if the muscle is stressed for 90 seconds total, the body builds it up for about 48 hours afterwards. The stressing could be, if each rep takes 3 seconds,

3 sets of 10 reps

2 sets of 15 reps

5 sets of 6 reps

15 sets of 2 reps

etc.

Also, the gains occur during rest, so if you are training during a rest day it reduces the amount of muscle building.

[Adam91 0]

Ya I got that issue and found that article very interesting. I really wanted the issue with D-Wade on the cover it looked like it had some great dryland training drills.

[gman 0]

I got the Canadian version of Men's Health (May 2006) for a flight, and there is an article about some muscle-building research. One interesting thing: if the muscle is stressed for 90 seconds total, the body builds it up for about 48 hours afterwards. The stressing could be, if each rep takes 3 seconds,

3 sets of 10 reps

2 sets of 15 reps

5 sets of 6 reps

15 sets of 2 reps

etc.

Also, the gains occur during rest, so if you are training during a rest day it reduces the amount of muscle building.

One of the big things to get out of this article is that resting is as (if not more) important than the actual exercise. In the Strongman arena the saying is that "it is better to be 10% undertrained (meaning very well rested) than 1% overtrained". You gotta rest and give your body time to adapt otherwise you are heading down a rat hole of fatigue, injury and illness.

[ktang 34]

I got the Canadian version of Men's Health (May 2006) for a flight, and there is an article about some muscle-building research. One interesting thing: if the muscle is stressed for 90 seconds total, the body builds it up for about 48 hours afterwards. The stressing could be, if each rep takes 3 seconds,

3 sets of 10 reps

2 sets of 15 reps

5 sets of 6 reps

15 sets of 2 reps

etc.

Also, the gains occur during rest, so if you are training during a rest day it reduces the amount of muscle building.

Hmm, when I used to argue with Yglodd and a few others saying they simply weight trained way too many days of the week, I got bashed for it.

All techniques can be improved upon with further studies and research. So, try to use the most modern proven techniques.

Some other examples:

- Stretching before games to reduce injury. In 2002 there were a series of studies that show that stretching doesn't reduce injury, and may reduce performance.

- The hockey straight-line start: most power-skating instruction (including Hockey Canada) says to run off the ball / toe for the first 3 strides. However, with the stiffer modern skates, running off the flats of the blades is the technique for the quicker skaters (e.g. Kariya, Sullivan).

- The slalom course: most power-skating instruction advocates using a pure glide through tight turns to maintain speed. Gretzky, Kariya, and Nash would win the slalom stickhandling competition in the all-star weekends using inside-foot skid turns.

- Wingers should always stay along their boards.

- Never use slapshots.

- D-men should never rush the puck or join the rush.

[hockechamp14 0]

- The hockey straight-line start: most power-skating instruction (including Hockey Canada) says to run off the ball / toe for the first 3 strides. However, with the stiffer modern skates, running off the flats of the blades is the technique for the quicker skaters (e.g. Kariya, Sullivan)

Not to be that guy, I disagree with this. I think it is ideal to be on the balls of your foot at all times. That's why it is benficial to have heel lifts. Acceleration in sprinting and accelerating in skating aren't really too different. So if you have a heel lifts not only will you be accelerating with more blade, you'll be accelerating on your toes.

Also, I do think guys like kariya and sullivan accelerate on thier toes, it is just that the "running" start is taught badly, and most people will almost stand up. It is very similar to sprinting when you want to stay low in your start. Although in hockey, you never really want to come up.

Second, kariya's skates aren't that stiff, he uses like 4000's or 3000's that are dressed like 8090's.

[ktang 34]

- The hockey straight-line start: most power-skating instruction (including Hockey Canada) says to run off the ball / toe for the first 3 strides. However, with the stiffer modern skates, running off the flats of the blades is the technique for the quicker skaters (e.g. Kariya, Sullivan)

Not to be that guy, I disagree with this. I think it is ideal to be on the balls of your foot at all times. That's why it is benficial to have heel lifts. Acceleration in sprinting and accelerating in skating aren't really too different. So if you have a heel lifts not only will you be accelerating with more blade, you'll be accelerating on your toes.

Also, I do think guys like kariya and sullivan accelerate on thier toes, it is just that the "running" start is taught badly, and most people will almost stand up. It is very similar to sprinting when you want to stay low in your start. Although in hockey, you never really want to come up.

Second, kariya's skates aren't that stiff, he uses like 4000's or 3000's that are dressed like 8090's.

hockeychamp14:

OK, I will have to look at Kariya's starts again. I'm short, like him, so I've always enjoyed watching his technique.

We probably agree on having the weight forward during starts, but a lot of power skating instruction want the students to put the weight all the way on the front corner of the blades during starts. I think this is too extreme; I've always felt that I started slower that way. My game depends heavily on starts and stops.

Bjorn Kinding did a breakdown of Kariya's start technique, and in his video Kariya lands on the flats with his legs at full extension. Kinding also notes that in some power skating videos being sold, the narrative talks about taking short choppy steps off the toes while the example skater being narrated is taking full-extension steps off the flats.

He also talks about how track and field sprinting's start techniques had influenced speed skating starts and arm swings, but that speed skating and hockey skating have elements that require their own techniques.

But, going back to the theory that all theories are eventually supplanted, I could definitely be wrong in all this.

The Bauer 3000 and 4000 are not as stiff as the latest and greatest, but they are stiffer than the Bauer 1000s and definitely the tube skates that I grew up with, so starting on the front corners shortens the takeoff strides. I think Selanne also used 3000s for a while because the 7000s and 8000s were too stiff.

[dix0r 0]

what do you guys think of this?

Crossfit

brief synopsis from the site:

"CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist."

site has lots of workouts and videos and stuff.

[gman 0]

Very good. Look on page 11 of this thread.

[dix0r 0]

Very good. Look on page 11 of this thread.

oops...thanks :]

[jon93 0]

will squat with a bar behind my neck hurt my growing.

im 5'2" and 14 the last thing i want to do is stunt my growth

[gman 0]

will squat with a bar behind my neck hurt my growing.

im 5'2" and 14 the last thing i want to do is stunt my growth

It really should not. However I really prefer front squats and bodyweight squats now to back squats. Back squats are too easy to cheat on. I have not found any way to cheat on a front squat. Also, step squats are one of my new favorites. I think they are safer as you cannot use as much weight.

A step squat (or box squat to some) is where you step up on a wood box/milkcrate/upside down bucket with only one leg. Put the bar on your shoulders as though you are doing a back squat, or you can use dumbells. I read an article on these some time ago. They were called something like "bulgarian squats" or similar. For the life of me I cannot find that article now.

The step should be about knee height. A lower step will allow you to use more weight and will hit the lower part of your quadricep. A higher step will force you to use less wieght but will hit your hamstring and your glutes. You can do these with no weight at all too.

[HotBacon 0]

will squat with a bar behind my neck hurt my growing.

im 5'2" and 14 the last thing i want to do is stunt my growth

Absolutely not. Growth is based on hormonal changes in the body and putting a barbell on your shoulders will not cause any changes to your endocrine system. Keep the bar low on your traps though, not high up on your neck. Front squats are a much safer, but more awkward movement.

will squat with a bar behind my neck hurt my growing.

im 5'2" and 14 the last thing i want to do is stunt my growth

It really should not. However I really prefer front squats and bodyweight squats now to back squats. Back squats are too easy to cheat on. I have not found any way to cheat on a front squat. Also, step squats are one of my new favorites. I think they are safer as you cannot use as much weight.

A step squat (or box squat to some) is where you step up on a wood box/milkcrate/upside down bucket with only one leg. Put the bar on your shoulders as though you are doing a back squat, or you can use dumbells. I read an article on these some time ago. They were called something like "bulgarian squats" or similar. For the life of me I cannot find that article now.

The step should be about knee height. A lower step will allow you to use more weight and will hit the lower part of your quadricep. A higher step will force you to use less wieght but will hit your hamstring and your glutes. You can do these with no weight at all too.

I agree that the "step squat" or "step ups" as I know them are a great leg exercise. They are more of an aerobic type of exercise than a regular squat or leg press though....your heart will be pounding at the end of one set. It's not as much of mass builder as squats or leg presses since you can't use a large amount of weight, but it is a good addition nonetheless.

The box squats I know are where you do a normal squat, but there is a bench or box under your butt at about knee height. You lower down until your butt touches the box and you explode up from there. You don't want to sit on the box, just hit it and go back up.

[lee92 2]

i'm gonna be having a new workout soon for hockey that a guy i know recommended. he has workout plans for london knights, kingston frontiacs, montreal canadians, and others, and says that this new one he has, static contraction training, is by far the best. the guys pushing around 50 years old, and started this up and within weeks he was throwing 80lb dumbells around like feathers, and 300lbs on the bench press like nothing.

all it is is 2 workouts, 5 exercises each. extremely quick and effeicient.

here's a website link that explains a bit of it...pretty interesting.

http://www.choosefitness.com/staticcontractiontraining.php

[HotBacon 0]

While static contractions are good to throw in every once in awhile, they aren't going to maximize the size and strength of your muscles. I read years ago that it is good for strengthening the tendons and ligaments that are sometimes weaker than the muscle bellies themselves and prone to tears. Just be sure to not lock out your joints "keep the 2-3" from full lockout in mind".

A better option would be "negatives", which also should only be done sporadically in workout (not your only means of strength training). You use slightly more weight than you can normally lift and have somebody help you w/ the eccentric part of the lift (part where you exert the most force - i.e. - up in a bench press or military press) to the point where he is doing most of the work. Then on the concentric part of the lift, you then take over and going as slow as possible resist gravity but allowing the weight to keep moving. You'll need a good spotter to watch you because it becomes very hard to stop the weight when you get tired.

There is no substitute or shortcut for full range of motion, progressive overload, intense strength training for size and strength gains. Cycling high weights/low reps, moderate weight/moderate reps, and low weight/reps is the best way to stimulate the most muscle fibers and therefore continue to see continual strength/size gains.