Weightlifting

[thefelixculpa 0]

pushups.....good for cardio?

[gman 0]

If you do enough of them.

Add them into "burpees" and, yes, you have a great cardio workout.

[N!! 0]

pushups.....good for cardio?

What makes something a nice cardiovascular workout is when the muscle(s) being used doesn't have the capability to effectively use the oxygen being transported to it. For someone who's in pretty good training shape, it would be entirely possible to pop 100+ pushups without taking a deeper breath; for someone in poor shape, 10 might be enough to break into a sweat. As you continue to train, new capillary beds (where gas exchange takes place) will be laid in the muscle and your muscular endurance will increase.

As a side note, Dr. Mike Marshall, an absolutely brilliant mind when it comes to physical training in sport, suggests that the time to increase resistance for an exercise is when said exercise can be done 48 consecutive times for 4 consecutive days.

[HockeyIsLife 0]

Can you develop fast muscle fibers by riding an excercise bike as opposed to sprinting?

[thefelixculpa 0]

I like to use the exersize bike at my gym that is one of those lower seated bikes with a back rest.

I don't use the rest though, I like to put the seat up nearly as far as it will go and lean forward so that my knees are nearly hitting my chest when I pedal, basically just in a crunch position. Then I like to put it up to a very high resistance level and just pedal until my legs feel like they will fall off, turn the resistance level down for a bit, then do it again.

[nni 0]

I like to use the exersize bike at my gym that is one of those lower seated bikes with a back rest.

I don't use the rest though, I like to put the seat up nearly as far as it will go and lean forward so that my knees are nearly hitting my chest when I pedal, basically just in a crunch position. Then I like to put it up to a very high resistance level and just pedal until my legs feel like they will fall off, turn the resistance level down for a bit, then do it again.

that is a recumbant bike, and using it like you said is terrible for your joints.

[Hockeydog 8]

On a related note, I am trying to lose some weight before hockey starts back up after the holidaze. I have a treadmill at the house and a indoor track at my health club. Doing sprints is not so bad on my knees but running/jogging on the treadmill hurts the outside of my left knee. I know that jogging is a no-no for explosive sports but I was trying 20 minutes of a fast jog in the morning before eating a couple times per week just to speed up the weight loss. Regardless of how many days off from any activity I have, I just can't run for distance. I can sprint on the indoor track within reason. Would just doing a very brisk walk on a treadmill for weight loss be any better or worse for overall hockey development? The benefits of losing about 20 lbs would make up for the slight loss of explosive power until I am down to playing weight, then can drop all but explosive training and interval stuff. Thanks and Happy Holidays!

[biff44 0]

I like to use the exersize bike at my gym that is one of those lower seated bikes with a back rest.

I don't use the rest though, I like to put the seat up nearly as far as it will go and lean forward so that my knees are nearly hitting my chest when I pedal, basically just in a crunch position. Then I like to put it up to a very high resistance level and just pedal until my legs feel like they will fall off, turn the resistance level down for a bit, then do it again.

that is a recumbant bike, and using it like you said is terrible for your joints.

Recoumbant bikes are very good for hockey. Regular bikes, with the seat directly over the pedals, tighten your hip flexor, which is very bad for your skating stride.

[N!! 0]

On a related note, I am trying to lose some weight before hockey starts back up after the holidaze. I have a treadmill at the house and a indoor track at my health club. Doing sprints is not so bad on my knees but running/jogging on the treadmill hurts the outside of my left knee. I know that jogging is a no-no for explosive sports but I was trying 20 minutes of a fast jog in the morning before eating a couple times per week just to speed up the weight loss. Regardless of how many days off from any activity I have, I just can't run for distance. I can sprint on the indoor track within reason. Would just doing a very brisk walk on a treadmill for weight loss be any better or worse for overall hockey development? The benefits of losing about 20 lbs would make up for the slight loss of explosive power until I am down to playing weight, then can drop all but explosive training and interval stuff. Thanks and Happy Holidays!

If you can set a treadmill on an incline, I recommend doing that. It'll transfer the force to the muscle of the calf rather than creating a bouncing on the knees.

As far as if you get the same benefit doing a very fast walk as a jog, the answer is yes as long as the speed is fairly similar. 10 MPH compared to 4 MPH, needless to say, will be a huge difference.

[nni 0]

I like to use the exersize bike at my gym that is one of those lower seated bikes with a back rest.

I don't use the rest though, I like to put the seat up nearly as far as it will go and lean forward so that my knees are nearly hitting my chest when I pedal, basically just in a crunch position. Then I like to put it up to a very high resistance level and just pedal until my legs feel like they will fall off, turn the resistance level down for a bit, then do it again.

that is a recumbant bike, and using it like you said is terrible for your joints.

Recoumbant bikes are very good for hockey. Regular bikes, with the seat directly over the pedals, tighten your hip flexor, which is very bad for your skating stride.

yeah, i disagree with that.

[thefelixculpa 0]

I like to use the exersize bike at my gym that is one of those lower seated bikes with a back rest.

I don't use the rest though, I like to put the seat up nearly as far as it will go and lean forward so that my knees are nearly hitting my chest when I pedal, basically just in a crunch position. Then I like to put it up to a very high resistance level and just pedal until my legs feel like they will fall off, turn the resistance level down for a bit, then do it again.

that is a recumbant bike, and using it like you said is terrible for your joints.

but the burn feels sooooo gooooood

[ktang 34]

As we age, are there any lifts that we should ease off? E.g. I'm 40 and have been doing power cleans, deadlifts, and squats since my teens; are these still safe, or is it time to go onto machines?

[nni 0]

but the burn feels sooooo gooooood

im sure it does, but you are putting a lot of unnecessary strain on your joints, ligaments, tendons essentially your connective tissue.

As we age, are there any lifts that we should ease off? E.g. I'm 40 and have been doing power cleans, deadlifts, and squats since my teens; are these still safe, or is it time to go onto machines?

make sure you are taking a good joint supplement, as a preventative measure, and dont overdo it.

[EndBoards 0]

N! and biff..

I've met some weight loss goals, and I'm wanting to start throwing some weights around. I have a membership at a nice gym and plenty of experience lifting, but not from a hockey or sport specific background - just general fitness type stuff. I do all of the obvious stuff (deadlift, squat, lunges, core work..) but would like to get your thoughts on a couple of things.

1) Is there any hockey benefit to hamstring curls? calf work? hip abductor & adductor? the opposite where you squeeze them back together?

2) Can you point out a comprehensive core workout? I have a few movements I like (torso rotation & back extensions w/ weight, bridges, leg raises..) but want to make sure I'm not missing anything.

3) For some reason, when I do crunches I don't feel it in my abs. I feel it in my lower back. And no, it's not because I don't train my back, if anything, I train it more. The only thing that works for me is that ab-roller thing. Any suggestions?

4) I know that upper body work is marginally (if at all) beneficial for hockey, but I still want to incorporate some and I won't take time away from leg/core work for meathead beach muscle exercises. Anyway, as I read it, bench press & dumbell presses should be replaced w/ dips & pushups. Any other advice on good upper body movements?

[N!! 0]

N! and biff..

Biff must be on vacation; you're stuck with me. :P

I've met some weight loss goals, and I'm wanting to start throwing some weights around. I have a membership at a nice gym and plenty of experience lifting, but not from a hockey or sport specific background - just general fitness type stuff. I do all of the obvious stuff (deadlift, squat, lunges, core work..) but would like to get your thoughts on a couple of things.

Make sure you focus on the eccentric phase as much as (if not more than) the concentric. That's rule #1.

1) Is there any hockey benefit to hamstring curls? calf work? hip abductor & adductor? the opposite where you squeeze them back together?

Hamstring curls are something I'm not a great fan of. Walking and jogging backwards is something I've always preferred because you get an isometric phase as well as working all muscles of the leg in the process. Plus, there's four muscles in the hamstring group; the curl really isolates the biceps femoris.

Calf work is more efficiently done on an inclined treadmill; the incline forces you to go through locomotion in a stride fairly similar to skating. This also means that your calves will get a very nice (natural) workout, rather than going for that vertical explosion crap. And, as someone who tore muscles in both calves doing the calf press can attest to, it hurts like hell when you can't walk or stand up for a week.

Hip abductors are conditioned when you push the leg out from the body; adductors are when you close the leg back toward the midline. Although the idea is good, I haven't been able to find conclusive evidence (as it pertains to hockey) that points to it being beneficial. Anecdotal evidence seems to indicate quite the opposite, but I don't know how much research has been done.

2) Can you point out a comprehensive core workout? I have a few movements I like (torso rotation & back extensions w/ weight, bridges, leg raises..) but want to make sure I'm not missing anything.

Be extremely careful when rotating the spinal column, particularly if you're referring to the machine that involves sitting down, grabbing the handles, and rotating from side to side. If you REALLY want the motion, stand up and use a medicine ball. If you're using a communal ball, make sure to wash your hands very thoroughly (those things harbor a TON of bacteria).

3) For some reason, when I do crunches I don't feel it in my abs. I feel it in my lower back. And no, it's not because I don't train my back, if anything, I train it more. The only thing that works for me is that ab-roller thing. Any suggestions?

Yeah, stop doing crunches. If you want a nice abdominal workout while laying on your back, try this. Lie completely flat, with your arms perpendicular to your body. Contract the muscle of the abdomen, which should pull your upper body up off the ground to about a 30-degree angle. That's as far as that muscle group can take you.

And good luck with that; you'll need it. ;)

4) I know that upper body work is marginally (if at all) beneficial for hockey, but I still want to incorporate some and I won't take time away from leg/core work for meathead beach muscle exercises. Anyway, as I read it, bench press & dumbell presses should be replaced w/ dips & pushups. Any other advice on good upper body movements?

Be careful with the dips; it places an enormous strain on the anterior part of the glenohumeral joint. If you can do pushups with the emphasis on the triceps, I strongly recommend it over dips.

If you're looking for a hand and forearm boost, do what Steve Carlton used to. Fill a bucket with dried rice, stick your hand in there, and squeeze and open and twist away.

[Sven 1]

http://www.coopersguns.com/videos/exercise-encyclopedia/

[shooter27 116]

Don't know if anyone has seen this before, but I like it as an off-season program. Covers all the basis through 3 different phases.

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

I also put it into a spreadsheet for my personal use tracking my progress. If anyone wants it, shoot me a PM.

[krwwc6 0]

Don't know if anyone has seen this before, but I like it as an off-season program. Covers all the basis through 3 different phases.

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

I also put it into a spreadsheet for my personal use tracking my progress. If anyone wants it, shoot me a PM.

That's a great read. I've been looking for a hockey specific workout for a while.

Thanks.

[Jake 0]

So what's the proper way to utilize a stationary bike so that I'm not dicking with my hip pointer or messing up my joints or anything?

[nni 0]

stationary bikes (stand up) are fine, the recumbant bikes (sit down) are the ones that can possibly hamper you.

if its a recumban, they activate the hip flexor no matter what, just try and have your seat as far form the pedals as comfotable for you to pedal.

[thefelixculpa 0]

Which of these two would be the better choice for forearm/wrist strength? Or is there a better way?!

http://www.gripstik.com/

http://store.net2fitness.com/wrde.html

[forbs02 20]

Which of these two would be the better choice for forearm/wrist strength? Or is there a better way?!

http://www.gripstik.com/

http://store.net2fitness.com/wrde.html

Regarding the second item, you can make one of those with a short length of hockey stick, a rope, and some weight plates depending on how much you'd like to lift. All in all you could make it for $10.

[sfael 0]

Any one have any good forearm/wrist exercises good for hockey? I do the stick with the dangling weight just wondering if there are any other exercises that help my shooting and stickhandling.

[thefelixculpa 0]

as retarded as you may look doing it, how does simply running in place as fast/hard as you can work for explosiveness?...like tons of rapid steps

[Jat 0]

I find it so hard to weightlift and play hockey at the same time. My muscles are so fatigued i cant take wrist shots lol.