Weightlifting

[jeffw 1]

Browsing the bodybuilding.com site I found these hockey specific workouts. Very nice!

LINK

[jeffw 1]

  Grave77Digger said:

Definitly alot of good info there, just dont expect alot of sympathy from some of the meat heads on the forum... I complained about the taste of a whey protein powder and they told me to "Man Up" and drink it lol.

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In a blender put 8 oz milk, one or two scoops protein powder, one banana, a spoonful of peanut butter, a couple ice cubes, blend, enjoy. B)

[B Neal 0]

I used to not be able to drink protein AT ALL. I would gag everytime. I used to jsut stir it up in milk. Then one day I used a blender. 8oz of skim milk per scoop of chocolate protein. It tastes so much better. Its really wasy to drink, so Maybe try that.

BTW, I've been lifting for about 2 months and put on 6 lbs. my lifts are going up and my body is feeling so much better and stronger. Its a great feeling.

[gman 0]

I started somewhat of a summer program. I am going to get my son doing a modified version of what I am doing. Much of it will be based around burpees. Anyone have much experience with them? I have done a few workouts and they are really ass-kickers. I have been doing 25 sets of 12 and have only been able to break 37 minutes. My short term goal is 35 minutes.

Here is a clip that hopefully works to demonstrate them:

http://www.rosstraining.com/articles/burpeeclip.htm

[nni 0]

you guys should just do ripptoe's program.

[BGM 0]

  GSHL99 said:

Don't know exactly what the rates in Europe are, but seriously, I'd recommend joining a gym. It looks like you have a curl bar, some dumb bells, and an incline bench. It's something, but it's not enough to do basic exercises like squats and bench press. Financially joining a gym just makes sense. A little break down:

Decent bench and bar for bench press: $250

Squat rack: $300

Weights: generally run $0.75 per pound.

Right there is bare bones gear, at the $19.99 per month I pay to belong to the gym I can go for years before hitting that number. In the course of a single workout the machines and free weights I use would cost thousands of dollars to buy. Additionally, for someone just starting out in weights you can usually get a trainer to show you the ropes for free or a small charge. You also have experienced weight lifters around that can give you pointers. On the cardio side it provides various machines to differ your cardio training regardless of weather. In the summer I love to get outside to do cardio, but like most people that play hockey the climate here just isn't conductive to year round outdoor cardio.

Anyway, it's not lifting bags of sand over your head, but an idea none the less.

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Although I agree that gyms have more equipment than you could have have at home that $19 price is not really accurate. Most (like 24 Hour Fitness) have initiation fees, etc that by the time you add it all in you are paying $150 upfront and most are $30-$40/month. I've been working out at home with a bench, straight bar, EZ curl bar, 2 dumbells, a 10lb workout ball and the weight plates for years. I do chest, military press, biceps, triceps, deadlifts, squats, crunches with the ball and plyos with the ball. Now, granted you can't do 300 lbs when doing squats but you can get enough on there to make a difference.

[B Neal 0]

I am having a ton of success with Defranco's program, really loving it right now.

[Nick23 0]

  gman said:

I started somewhat of a summer program. I am going to get my son doing a modified version of what I am doing. Much of it will be based around burpees. Anyone have much experience with them? I have done a few workouts and they are really ass-kickers. I have been doing 25 sets of 12 and have only been able to break 37 minutes. My short term goal is 35 minutes.

Here is a clip that hopefully works to demonstrate them:

http://www.rosstraining.com/articles/burpeeclip.htm

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I still have nightmares about burpees. A guy on here told me about something called HIIT (high intensity interval training), i used the tabata method (20 seconds on 10 seconds off) with those burpees. You go flat out for the time you are going. I have never had my heart rate so high that i could feel my heart pounding against my chest. And for a 4 minute exercise, the fact that i could not move my legs properly because of the lactic acid for the next 3 days shows it was a real killer.

I guess it would be seen as a plyo type exercise, building whole body explosiveness. And if you want to find your max heart rate, this would be the way to do it!

[NWoodhockey17 0]

  ktang said:

I think you need to do squats, deadlifts, and cleans for your legs and core for hockey. For me, I need a gym membership for those exercises.

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deadlifts really aren't that important for hockey becuase hockey players don't want to get big and bulky, explosive excercises are the best like cleans, squat jumps w/ or w/o weight, plus, the first 1/3 of a clean basically is a deadlift

[Project824 0]

  NWoodhockey17 said:

  ktang said:

I think you need to do squats, deadlifts, and cleans for your legs and core for hockey. For me, I need a gym membership for those exercises.

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deadlifts really aren't that important for hockey becuase hockey players don't want to get big and bulky, explosive excercises are the best like cleans, squat jumps w/ or w/o weight, plus, the first 1/3 of a clean basically is a deadlift

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Deadlifts are important because they incorporate a squat motion but force your back to get stronger. Most people hit a wall with squats because their lower back isn't strong enough to support the weight. It may not be done as an absolutely explosive movement, but those support muscles are very important for squat and cleans, as well as building a base for physical battles. Better to do an exercise that doesn't show much now than develop an injury from a weak lower back.

[s Greens 0]

deadlifts help you built muscle all over your lower body, most notably your lower back and hamstrings. along with that i think shoulder exercises like push press and high pull are extreamly important so you arnt getting tossed around in the corners

[ktang 34]

  s Greens said:

deadlifts help you built muscle all over your lower body, most notably your lower back and hamstrings. along with that i think shoulder exercises like push press and high pull are extreamly important so you arnt getting tossed around in the corners

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I do stiff-legged deadlifts mostly for my hamstring strength. And, as NWoodhockey17 says, I do the cleans for explosiveness and the squats for overall leg, butt, and body strength.

[NTKT10 0]

  ktang said:

I do stiff-legged deadlifts mostly for my hamstring strength. And, as NWoodhockey17 says, I do the cleans for explosiveness and the squats for overall leg, butt, and body strength.

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Are you doing any one-legged squats (stand on a box and hang one leg over the edge and hold dumbbells in each hand)? 6-way lunges are also good (throw a bar over your shoulders with some weight on it, I use 45's, and lunge to the front with each leg, then to the 2 o'clock position with your right leg, then the 10 o'clock with the left, then straight back with each leg, then to the 4 o'clock with the right leg and 8 o'clock with the left leg: that's one rep, do a couple sets of 8. You could also change up the squats with some front squats.

[willy0314 0]

  NTKT10 said:

Are you doing any one-legged squats (stand on a box and hang one leg over the edge and hold dumbbells in each hand)? 6-way lunges are also good (throw a bar over your shoulders with some weight on it, I use 45's, and lunge to the front with each leg, then to the 2 o'clock position with your right leg, then the 10 o'clock with the left, then straight back with each leg, then to the 4 o'clock with the right leg and 8 o'clock with the left leg: that's one rep, do a couple sets of 8. You could also change up the squats with some front squats.

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dude thats 64 reps per set? :o overtraining and wasting time......

[Remman 0]

That is overkill... Everytime you step is a rep... Maybe 2 or 3 of those reps for 2 sets might be more suitable...

[B Neal 0]

I'm doing Squats and One-Legged Dumbell Squats on my leg day. Some of my friends go in and do liek 5 machines, but I'm getting stronger and bigger faster. 2-3 Big, solid leg lifts are all you need.

[Gongshow11 1]

my big leg day is front squats, deadlifts, lateral step up, single leg squat, and squats while standing on a swiss (ab) ball.

try the last exercise....anyone here can do it and its a beauty

[B Neal 0]

  Gongshow11 said:

my big leg day is front squats, deadlifts, lateral step up, single leg squat, and squats while standing on a swiss (ab) ball.

try the last exercise....anyone here can do it and its a beauty

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That must be fuckin hard.

[Razr 2]

My training consists of 2 seperate workouts every other day... for example.

Day 1- (Mon/Wed/Fri)

UPPER BODY

~ Warm up run of 2 miles/10 minutes whichever comes first.

~ Bike 10-15 minutes Mild pace (120 rpm)

~ Bench x lbs 2 sets (1 set = 8 reps)

~ Curl (both arms separate dumbbells) x lbs 2 sets (set = 8 reps)

~ Curl (single bar) "same as above"

~ Cool Down run 2 miles/10 minutes OR Bike 10-15 minutes Mild pace

Day 2- Tues/Thurs/Sat

LOWER BODY

~ Warm up run of 2 miles/10 minutes whichever comes first.

~ Bike 10-15 minutes Mild pace (120 rpm)

~ Leg Press x lbs 3 sets (1 set = 8 reps)

~ 6-8 Miles on treadmill or 30 minutes of running

~ Leg Curl x lbs 2 sets (set = 8 reps)

~ Cool Down run 2 miles/10 minutes OR Bike 10-15 minutes Mild pace

OF COURSE game days are a completely different set of training... I guess to each there own, I hope this helps somewhat.

[Gongshow11 1]

  B Neal said:

  Gongshow11 said:

my big leg day is front squats, deadlifts, lateral step up, single leg squat, and squats while standing on a swiss (ab) ball.

try the last exercise....anyone here can do it and its a beauty

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That must be fuckin hard.

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try it man in strides, it will pan out. do ity with no weight....thats what im doing. to learn do it holding onto something to get on such as a squat rack. then just hold in squat position as long as you can. i do 3x8 body weight squats on it, with the 8th rep of each set with a hold till failure. you'll feel it, especially at the end of the workout

  Razr said:

My training consists of 2 seperate workouts every other day... for example.

Day 1- (Mon/Wed/Fri)

UPPER BODY

~ Warm up run of 2 miles/10 minutes whichever comes first.

~ Bike 10-15 minutes Mild pace (120 rpm)

~ Bench x lbs 2 sets (1 set = 8 reps)

~ Curl (both arms separate dumbbells) x lbs 2 sets (set = 8 reps)

~ Curl (single bar) "same as above"

~ Cool Down run 2 miles/10 minutes OR Bike 10-15 minutes Mild pace

Day 2- Tues/Thurs/Sat

LOWER BODY

~ Warm up run of 2 miles/10 minutes whichever comes first.

~ Bike 10-15 minutes Mild pace (120 rpm)

~ Leg Press x lbs 3 sets (1 set = 8 reps)

~ 6-8 Miles on treadmill or 30 minutes of running

~ Leg Curl x lbs 2 sets (set = 8 reps)

~ Cool Down run 2 miles/10 minutes OR Bike 10-15 minutes Mild pace

OF COURSE game days are a completely different set of training... I guess to each there own, I hope this helps somewhat.

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u dont do back or chest. chest isnt that improtant but back is huge. you dont do core, which will not benefit you

[B Neal 0]

  Razr said:

My training consists of 2 seperate workouts every other day... for example.

Day 1- (Mon/Wed/Fri)

UPPER BODY

~ Warm up run of 2 miles/10 minutes whichever comes first.

~ Bike 10-15 minutes Mild pace (120 rpm)

~ Bench x lbs 2 sets (1 set = 8 reps)

~ Curl (both arms separate dumbbells) x lbs 2 sets (set = 8 reps)

~ Curl (single bar) "same as above"

~ Cool Down run 2 miles/10 minutes OR Bike 10-15 minutes Mild pace

Day 2- Tues/Thurs/Sat

LOWER BODY

~ Warm up run of 2 miles/10 minutes whichever comes first.

~ Bike 10-15 minutes Mild pace (120 rpm)

~ Leg Press x lbs 3 sets (1 set = 8 reps)

~ 6-8 Miles on treadmill or 30 minutes of running

~ Leg Curl x lbs 2 sets (set = 8 reps)

~ Cool Down run 2 miles/10 minutes OR Bike 10-15 minutes Mild pace

OF COURSE game days are a completely different set of training... I guess to each there own, I hope this helps somewhat.

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If 2 miles every comes before 10 minutes then you are flying.

[BGM 0]

Not only is that a 5 minute mile but in my opinion you are doing way too much cardio for a warm-up and cool down. And I agree--need to work on your core more than anything else--that is where it all starts. Try doing cardio on another day.

[cause4alarm 7]

  gman said:

I started somewhat of a summer program. I am going to get my son doing a modified version of what I am doing. Much of it will be based around burpees. Anyone have much experience with them? I have done a few workouts and they are really ass-kickers. I have been doing 25 sets of 12 and have only been able to break 37 minutes. My short term goal is 35 minutes.

Here is a clip that hopefully works to demonstrate them:

http://www.rosstraining.com/articles/burpeeclip.htm

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Over a half hour of burpees? You must never get tired in the 3rd period.

Are you still actively doing Crossfit? I did two weeks at my local Crossfit facility in January, started up again in May and I'm planning on sticking around for June.

[#96 0]

  willy0314 said:

  NTKT10 said:

Are you doing any one-legged squats (stand on a box and hang one leg over the edge and hold dumbbells in each hand)? 6-way lunges are also good (throw a bar over your shoulders with some weight on it, I use 45's, and lunge to the front with each leg, then to the 2 o'clock position with your right leg, then the 10 o'clock with the left, then straight back with each leg, then to the 4 o'clock with the right leg and 8 o'clock with the left leg: that's one rep, do a couple sets of 8. You could also change up the squats with some front squats.

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dude thats 64 reps per set? :o overtraining and wasting time......

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Yup. You shouldn't do more than 20-30 reps per muscle. Anything after that is overtraining and you're just breaking down the muscle and making it much harder to regrow. I've been seeing a lot of excerises that just include 3-4 sets, decreasing sets of 12-10-8-8. Of course it can vary, but try to stay in the low 30s for maximum benefit.

[Cavs019 710]

RAZR that is the most meat-headed upper body routine i've ever seen. If your working out for the beach, and not hockey, then by all means. :)