Weightlifting

[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

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.

I am not strictly doing crossfit right now. I just finished a four week refueling outage where I was stuck at work from 6 pm to 6 am. Couple the 12 hour shift with a 1:15 drive each way and I have had time for nothing outside of work. Fortunately I could slip away for an hour a night during lunch to workout.

The upside was that I could workout six nights a week. I had a desk job so recovery was no problem as long as my workouts were not maximal efforts. (although the first few burpee workouts felt pretty close to maximal). My at-work workout two nights ago felt really good. I finished my last set at the 36:25 mark and felt that I was springing up on my pushups and my finishing jumps. Now I just have to keep up my intensity of workouts since I am not trapped at work anymore. The paradox of this, of course, is that while I can do this for more than 35 minutes, if I were really in shape I could finish in 25 minutes...

Are you still noticing big improvements from your crossfit? I am incorporating alot of what they do into my workouts as well as the program I designed for my son. Good luck again, and let us know how it goes with crossfit.

[Project824 0]

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. :)

Meatheads would look down on that workout... no shoulders, pecs, calf raises or abs. And no 2 minute breaks in between each set to look at yourself in the mirror.

[ktang 34]

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.

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.

I don't do the one-legged squats yet, but I do diagonal lunges (knee all the way down) with a 60# barbell on my back. 3 sets of these: "walking" out, stationary, and "walking" back.

I should try the 6-way lunges, too; thanks for that.

Front squats; sometimes I clean, rack the weight across my shoulders, and do some front squats for variety.

[hockeyblood 11]

When working out, you have to set your goals. As an athlete you don't focus on one body part alone. Everything should be balanced. What I do is training splits, basically working out certain muscle groups on different days ex. Monday: Back, Biceps| Tuesday: Cardio/Plyos| Wednesday: Legs| Thursday: Off | Friday: Chest, Shoulder, Triceps | Saturdays: Off | Sunday: Cardio/plyos. I'd stay away from vices too such as drinking and smoking.

[B Neal 0]

I'm starting this program tomarrow:

http://www.tiltonschool.org/pages/sitepage.cfm?page=40389

It's the Tilton School summer program, my buddy did it last year and really got alot quicker/stronger/faster. It's all planned out there with dates from tomarrow until september.

[hkyplyr17 0]

Stars:

http://www.dallasnews.com/sharedcontent/Vi...1&catId=513

[xMenace 0]

My basic full body freeweight workout. This is a balanced (for every push there's a pull), progressive, and safe system for new lifters and those looking for an overall strength improvement such as for sports. I do it and so does my 15yr old son. I highly recommend it.

Squats: 3*15

Leg Extensions: 3*8-12

Leg Curls: 3*8-12

Calf Raises: 3*15 [in,out, & str8]

Lunges: 3*15 [light]

Bench Press: 3*6-10

Bent Row: 3*8-12

Military Press: 3*8-12

Upright Row: 3*8-12

BB Curls: 3*8-12

Lying Triceps Extensions: 3*8-12

Wrist Curls: 3*20 [up & down]

Increase the reps in a logical progression such as 8-8-8, 10-9-8, 10-10-10 until you max out. When you get to the max e.g. 3*12, then up the weight and drop the reps. Do this 3x per week for 3 months and your maxes should just about double. Push each session to at least your target. For the 3*15's, up the weight when you feel it's ok. Squats can easily increase 5-10lbs a workout when starting. Of course you should focus on technique and do the exercises slowly. Your last reps should always be to just about failure.

[iceangel 0]

will jogging help to improve your stamina? let say every day jogging at least 30 mins will this help.

[Patrick67 1]

Running: yes.

Jogging: Better than nothing.

hockeyblood: Wtf is going on with your avatar???? yikes!

[xMenace 0]

Running: yes.

Jogging: Better than nothing.

Jogging yes. Aerobic helps with recovery.

will jogging help to improve your stamina? let say every day jogging at least 30 mins will this help.

you don't need every day. 3 times a week is fine. Push your distance each week. Look for some 10k training routines on the net.

[Gongshow11 1]

My basic full body freeweight workout. This is a balanced (for every push there's a pull), progressive, and safe system for new lifters and those looking for an overall strength improvement such as for sports. I do it and so does my 15yr old son. I highly recommend it.

Squats: 3*15

Leg Extensions: 3*8-12

Leg Curls: 3*8-12

Calf Raises: 3*15 [in,out, & str8]

Lunges: 3*15 [light]

Bench Press: 3*6-10

Bent Row: 3*8-12

Military Press: 3*8-12

Upright Row: 3*8-12

BB Curls: 3*8-12

Lying Triceps Extensions: 3*8-12

Wrist Curls: 3*20 [up & down]

Increase the reps in a logical progression such as 8-8-8, 10-9-8, 10-10-10 until you max out. When you get to the max e.g. 3*12, then up the weight and drop the reps. Do this 3x per week for 3 months and your maxes should just about double. Push each session to at least your target. For the 3*15's, up the weight when you feel it's ok. Squats can easily increase 5-10lbs a workout when starting. Of course you should focus on technique and do the exercises slowly. Your last reps should always be to just about failure.

toss the leg extensions and get either step ups, lateral step ups, or cross over step ups. leg extensions are a waste of time and can cause severe strain on the knees

[CoXmT 0]

Running: yes.

Jogging: Better than nothing.

hockeyblood: Wtf is going on with your avatar???? yikes!

That avatar pretty much sums up the management here at my work!

I find that mountain biking helps me a lot with stamina.

[Gongshow11 1]

interval training on a stationary bike is the closest thing to off ice skating cardio, and is an excellent anaerobic workout

[B Neal 0]

interval training on a stationary bike is the closest thing to off ice skating cardio, and is an excellent anaerobic workout

I can attest that interval training on a bike is a killer workout. If you really push yourself, it makes a difference.

[jshields 0]

In my opinion, squatting is the single most important excersize for hockey, seeing as it works your legs and lowerback for faster skating, as well as throwing a hit and keeping your legs when you take a hit.

If its a fact, it isnt your opinion.

[jshields 0]

My basic full body freeweight workout. This is a balanced (for every push there's a pull), progressive, and safe system for new lifters and those looking for an overall strength improvement such as for sports. I do it and so does my 15yr old son. I highly recommend it.

Squats: 3*15

Leg Extensions: 3*8-12

Leg Curls: 3*8-12

Calf Raises: 3*15 [in,out, & str8]

Lunges: 3*15 [light]

Bench Press: 3*6-10

Bent Row: 3*8-12

Military Press: 3*8-12

Upright Row: 3*8-12

BB Curls: 3*8-12

Lying Triceps Extensions: 3*8-12

Wrist Curls: 3*20 [up & down]

Increase the reps in a logical progression such as 8-8-8, 10-9-8, 10-10-10 until you max out. When you get to the max e.g. 3*12, then up the weight and drop the reps. Do this 3x per week for 3 months and your maxes should just about double. Push each session to at least your target. For the 3*15's, up the weight when you feel it's ok. Squats can easily increase 5-10lbs a workout when starting. Of course you should focus on technique and do the exercises slowly. Your last reps should always be to just about failure.

Bicep workouts, and trap work outs are more for vanity then sports.

[habookus 1]

Running: yes.

Jogging: Better than nothing.

Jogging yes. Aerobic helps with recovery.

will jogging help to improve your stamina? let say every day jogging at least 30 mins will this help.

you don't need every day. 3 times a week is fine. Push your distance each week. Look for some 10k training routines on the net.

If you're planning on doing a lot of jogging/running make sure you're doing some kind of interval running, i.e. 15 sec. slow, 15 sec. med, 15 sec fast, or 5 min run, 45 sprint, 5 min run etc... Because if you are running 30 minutes at the same speed constantly, it slowly breaks down you're muscles for long distance endurance ( think of how skinny marathon runners legs are), and by doing that it takes away your strength and overall leg power. Doing interval running gets your fast twitch muscle fibers in your legs going and allows you to keep the strength needed for hockey as well as giving you a good anaerobic workout.

[Dare to Dream 1980 0]

My old coach used to play in the European pro league and he said to get back into shape/weight lift, ride your bike for 60 minutes and do it like your in a game-45 seconds all out- a minute 30 medium paced. I did this and it got me into to game shape like none other.

[jww83 0]

Being in Australia our hockey season is still going but there arent alot of rounds left and i'm starting to plan a training program to go really hard at during the offseason. Predominantly i need more size and strength. I'm 19 6'4' and about 80kg. I find it hard to put on wieght but as soon have made a conscious decision to start eating alot more to try and put on weight. I prefer getting advice form here rather than bodybuilding.com because it seems that everyones input here is from actual experience.

I understand i need to eat 6-7 time a day. Would 3 full meals (breakfast lunch dinner) as well as a milkshake in between and one before i go to bed fullfill this?

Also since i'm at uni I have access to a gym between classes. I much prefer free weights for my arms chest back etc but likie using the machines at the gym for my legs. Because of this i would probably be working out twice a day 4 days a week, but different muscles for the two sessions (ie. legs at uni, arms at home). Because of this, should i be having a protein shake immediately after each workout or would a protein bar after the first session be sufficient and a protein shake after the second session.

Finally, is protein the only supplement i should really be taking. I'm a bit skeptical on others and i dont want to drop alot of cash on stuff that is useless. I went into GNC and the guy tried to sell me 2 loads of weightgainer to get me started. Worthwhile or will just eating do the trick? Thanks heaps in advance for any feedback. Cheers.

[bekster 0]

hi jonow

I wouldnt use machines for your legs! (also not for any other part of your body)

squats and deadlifts are the best exercises you can do! they will not only work out your legs but your lower back, upper back, belly, neck, shoulder ..

And you dont need curls for your arms if you do chin-ups and bent rows!

I posted this in an other thread yesterday:

#1

squats 3x6-8

bench press 3x10

bent-over row 3x10

#2

deadlift 3x6-8

chin-ups 3x10

military press 3x10

do this at least 2 times a week

(#1 monday, #2 thursday)

better 3 times a week

(#1 mo, #2 wed, #1 fr, next week #2 mo, #1 wed, #2 fri)

that might look like it wouldnt be enough but trust me, it is!!

It will workout your whole body, you dont need ANY other exercises!

And you dont need any expensive protein supplements! Just eat enough chicken fish and curd!

[Hockey* 0]

Im sorry to bring up another old thread but im about to start to working out again.

Would working on my upper half one day then my lower half the other. then using the 5th day friday as a cardio day for an hour each day? and the weekends as rest. Would that be less benificial then working out all of your body each day and just taking rest periods?

so it would end up looking something like this

Monday- Upper Body

Tuesday- Lower Body

Wednsday- Upper Body

Thursday- Lower Body

Friday- Cardio

Saturday/Sunday- rest

[lee92 2]

Im sorry to bring up another old thread but im about to start to working out again.

Would working on my upper half one day then my lower half the other. then using the 5th day friday as a cardio day for an hour each day? and the weekends as rest. Would that be less benificial then working out all of your body each day and just taking rest periods?

so it would end up looking something like this

Monday- Upper Body

Tuesday- Lower Body

Wednsday- Upper Body

Thursday- Lower Body

Friday- Cardio

Saturday/Sunday- rest

Generally the more time you dedicate to one part of your body, the more you'll shape/strengthen/tone that part (ie. Doing one workout for just your chest). This isn't always practical, because to target your whole body, you pretty much end up at the gym every day without a day of rest. You need to find that happy balance between rest and targeting your body. My workout is almost the same set up as yours, but I'd suggest moving cardio to Wednesday, and bumping everything up. Chances are, you will not have recovered in time to go back at it a second time around, so by adding cardio into Wednesday, you'll be giving your body the extra day of rest. I really wouldn't structure your workouts specifically to certain days, because sometimes you'll be more sore and may take an extra day off.

[Hockey* 0]

Alright thank you, im not really structuring it around specific days thats just the basic outline id like to have.

[N!! 0]

Before I start my (first!) post, I'll give a little background on myself. I hold an NSCA-CPT certification, and my education is exercise science with an emphasis on kinesiology as it relates to sport. I have played numerous sports and coach, although football and hockey are my two favorites. My various philosophies of sport are an amalgamation of assorted schools of thought, all viewed with a critical/cynical eye. Now then, onto the good stuff...

Hockey is unique in that it is a marathonic sprint. Therefore, application of football training principles (muscular hypertrophy, isolated training, standard "three sets of this many reps) is misguided as it relates to both upper and lower body. The reason for this being a failure is that the two have minimal relation to each other. Now, I say this knowing that the best football I ever played was after hockey season, and the best hockey was right after football season. But here's why they don't relate.

Football is a series of 5- to 10-second spurts of action; your body is fueled by the ATP-PC system (which will last 5-7 seconds) and will almost never trip over to glycolysis. Hockey is virtually guaranteed to make that fuel switch, and may even jump over to aerobic respiration on longer shifts. Football is built upon a maximal force being exerted, with more than enough rest between plays to recharge the fuel systems. Not so with hockey.

If you want to become the most well-conditioned hockey player possible, think about what you do during a game, during a period, or during a shift. Think of what muscles are guaranteed to be used and what won't ever get used. Work what is important, don't waste your time on what isn't.

In the lower body, nearly every muscle will be worked. The most important in skating powerfully are the gastroc/soleus (the two major muscles that make up the calf), and the extensors and flexors of the foot. Your acceleration is derived from how explosively these muscles can contract. Because there are fewer times where you will legitimately start from a deeper stance, which would require activation of the quadriceps group, it is slightly less important. BUT, and this is important, the quadriceps group are used eccentrically rather than concentrically during skating. Although the idea is that squats are amazing for skating, the reality is that they are useless without a nice slow decline (assuming resistance is being used).*

*Someone mentioned Matt Furey's so-called "Hindu squats" earlier. I have this to say about Mr Furey. He is a terrific marketer and has developed a nice cult of personality. Regardless of his athletic accomplishments, he has no idea what makes the human body move; the guy couldn't tell a prime mover from a moving van or an antagonist from an antacid. He hypes Eastern philosophies and ways of training without actually looking at short- or long-term effects. When he talks about doing squats as fast as possible and knee pain being "connective tissue strengthening", it's actually scar tissue being formed due to microscopic tears in the connective tissue. Notice that he doesn't tell you that all these old-time strongmen who did thousands of squats very quickly all developed horrendous knee pain at any early age.

In the upper body, the muscles most used in shooting are the triceps brachii, with the activated head depending on where the puck is in relation to the puck, the brachialis, all ranges of the deltoid, the pectoralis minor, and the flexors and extensors. The pectoralis major isn't inactive, but it's not a prime mover here. The biceps brachii is inactive.

Yes, this means that the bench press and bicep curl are dang near worthless. The biceps brachii is vital in martial arts but not so with nearly any other sport. As for the bench press (and if you read nothing else, read this), a movement that necessitates bringing the elbow behind the acromioclavicular joint causes an enormous strain at that joint. The AC joint is where a shoulder separation occurs, and the bench press, particularly with a lot of weight, is guaranteed to deform the joint over time while providing no tangible or intangible athletic benefit.

I think I've gotten a touch long-winded here, so I'll wrap it up here abruptly.

[ScottMan 0]

^Very informative. Are there any other exercises that are effectively worthless, or conversely, exercises that are very helpful but rarely utilized by the average athlete? I'd love to be more efficient in my workouts.

Thanks for the info.