Weightlifting

[lotus 2]

I'm heading out to the gym now but I just had a quick thought that since I don't have a large amount of muscle mass to begin with, machines are probably not a bad idea to develop a strength base first anyhow, before moving to free weights. I'll take a loot at how many free weights they have anyway though.

Does running 30 minutes of hills (level 7ish out of 10), 3-4 days a week on a tredmill sound like it could help make me a stronger / faster skater? (at ~85% max heart rate)

[MTG35 0]

lotus, you are absolutely right that machines are fine to build up a base of strength and conditioning. I personally don't use any machines but in the beginning for a couple of months they are just what you need.

After that google this... Bill Starr's 5x5 program.

This program is awesome and everything you need to build strength and mass.

In addition crunches will help with hockey as would other types of core work. Your core is very important in all sports. But its not the end all be all for anything. You need to work your whole body.

[CTK30 0]

I'm heading out to the gym now but I just had a quick thought that since I don't have a large amount of muscle mass to begin with, machines are probably not a bad idea to develop a strength base first anyhow, before moving to free weights. I'll take a loot at how many free weights they have anyway though.

Does running 30 minutes of hills (level 7ish out of 10), 3-4 days a week on a tredmill sound like it could help make me a stronger / faster skater? (at ~85% max heart rate)

All that is going to do is increase endurance

Look into to cross fit, I'm already up around 4 pounds in a few weeks at the same body fat. It incorporates strength and endruance. It's not as easy as it seems.

I think getting into heavy compounds like the bill star routine is way to mess up your back, or hurt yourself. When you just starting your not going to have good form or knowledge about certain exercises. And when your pulling a heavy weight for 5 reps it can mess you up.

I'd say move into a 5x5 program when you've been lifting for a few months

[NZblackice 0]

Sadly enough I don't have much money, so a trainer isn't much of an option. When it gets nicer out, a friend told me he'll show me some plyos so that should be interesting. But for now it's still the gym and if I'm doing machines, I'm not really sure which will be of any use. So I'll keep my focus on running hills and maybe some harder intervals on the bike...

I definitely wouldn't worry about a personal trainer - actually from my exeprience quite a few of them got nothing other then a course or two behind them, and aren't even worth the money they're charging!

if anything (urge to flash $ down the toilet or something :) ) get some one-on-one hockey lessons - after all you're playing the game, conditioning is only supplemental - plus there's so much info available on the subject (books, videos, free stuff online) that all you need is the desire to improve - resources are there...

on the other hand some people tend to use personal trainers for "motivation" - to me it's counter productive - if there's not drive no amount of personal training is going to help!

I somewhat agree. But, for the people who wander into a gym for the first time and have no clue what the machines to, how to properly lift weights, etc-these people need somebody to show them what to do. I see tons of people just bounce from machine to machine, they don't touch the free weights, their technique is awful-I don't see how hiring a guy for $ for an hour can hurt as long as you can afford it. If you can't then, like was said before, there are books out there specifically for the hockey player workout. Not only for workouts but diet, rest, hydration. It may be supplemental but when you are in rec leagues the majority of hockey players are playing with stomachs full of pizza, hot dogs, burgers and beer, these guys don't lift weights, they're in questionable physical condition, so any edge is worth it in my book.

Can you give me some names of books on these topics? So keen to find a few and read them to get a better idea of what i should be doing.

[lotus 2]

I have to reccomend Pete Twists Complete Conditioning For Ice Hockey....it helped me get a good general understand but it never really made me comfortable with lifting....it really helped with diet ideas though. He touches on a lot of stuff, but to me it seemed....coach-directed. There were so many "team practice" drills listed, and the sample workout routines involved a lot of that....it also talks a lot about equipment you can't just find anywhere. But I still recommend it, I've read it at least twice.

[lotus 2]

So I've read the entire thread and it still confuses me even more, so I'll lay out my situation and what I'm thinking to see if anyone can help out, pretty please :)

My hockey season is offically over, and until the end of the semester (I'm midway through now) I'm on the ice once a week - tops. And even then, the competition isn't great, it's just open hockey. I wan't to have myself in better shape come summer time - and then really try to get in great shape for next season.

My gym doesn't have much in terms of free weights, and I don't really know what I would be doing with them either....so I guess machines is what I'll do until the summer as it's a safe way to build a base of strength, and then I can use the gym closer to home that has freeweights.

Obviously I want to lose fat and add muscle, I'm 5'9" 164 so I could stand to lose a few maybe, but then I read earlier in this thread that distance running could just weaken my legs? I wan't to improve my explosiveness, leg strength, endurance, and burn fat with running....is that impossible / too much to ask? I'll experiment with running intervals on an incline today.

Should I be lifting legs on machines? What should I try and do for upper body?

I have the opportunity to go to the gym 2-3 days a week depending on how much work I have. Figured I'll work abs on a machine but that might not be of much help?

I guess every day that I'm there I'll do a good interval run on an incline, and rotate off upper body / lower body with it, and doing whatever I can for abs each day since it's my best option until I can do some squats?

[Vishi05 0]

Don't run distance, do straight sprints and squats to increase your speed and explosiveness.

[nvme1391 0]

Have you ever looked at P90X, I know it's not a "pure hockey" workout, however it does offer great training and it will get you in the best shape of your life. I've been doing it for about 35 days and have lost 5-6 pounds, while my bench has improved by 3-4 reps and for the first time in my life I almost have a six pack. I just think it's the best alternative that will include weights, plyos, cardio, and wil work your whole body. Let me know if you have any questions.

[Eddie20 0]

Have you ever looked at P90X, I know it's not a "pure hockey" workout, however it does offer great training and it will get you in the best shape of your life. I've been doing it for about 35 days and have lost 5-6 pounds, while my bench has improved by 3-4 reps and for the first time in my life I almost have a six pack. I just think it's the best alternative that will include weights, plyos, cardio, and wil work your whole body. Let me know if you have any questions.

Not sure how well it will benefit all of the areas a hockey player is looking for, but as a rec. player looking to get in better shape, the P90x program is doing me pretty well. My overall fitness level has really improved in the 65 days I've been at it. Haven't been on the ice yet though, so I'm not sure how well it will all translate.

[bantamseadogs13 0]

Got my head taken off again tonight by a guy with a good 60 lbs on me =[

this isn't necessarily related to pure strength - how's your skating? often right befor getting checked players stand up rather then bending keen even more to lower the center of gravity, widening their stance for stability & also deepening the inside edges so that they'd dig deeper into the ice

Would it be unproductive to do squats on a machine?

I wouldn't do it personally unless it'd be my last resort

you can do all sorts of interval training on a bike or threadmill - easiest would be crank it up a level go for a min (I use level 12), drop it down a level (I use 6) & go for a minute, repeat as needed - work/rest intervals should be adjusted based on your shape

does the gym have any dumbbells? if so you can do one leg squats in the skating stance, lunges & all sorts of other crap

machines in general aren't very productive since a) they control the motion [which totally sucks on squats for insance] B) limit the number of muscles used - all the stabilizers aren't even used

BTW strong upper body is quite usefuly for hockey - would not only assits in withstanding checks, but would also improve your shots

I don't completely agree on the bold section, not about the shooting portion. Read this:

Want a Harder Shot...It Starts in the Legs, Dr. Clint Steele (added 1/27/05)

Thursday, March 03, 2005

Not a week goes by that I don’t hear from a player somewhere in North America who wants to increase his slap, wrist, snap or backhand shot.

My answer to them is always…it’s in the legs. Sure you have to have good technique but once you have the technique down how do you increase your shot speed from that point.

A powerful shot starts in the legs and works its way up through your core. So many times I see my junior or for that matter even some of my pro players working on their chest, shoulders, and biceps in the weight room. When asked why, their answer is almost invariably “ to increase my shot speed”.

Wrong!!! In order to have a powerful shot you need strong powerful legs and a strong, powerful core.

Let me explain…..

Try doing this next time you take a shot off the ice. Stand on one foot ( without twisting your hips) or if you like sit on a plyo ball and take a shot. How hard was your shot? Now take a shot with your legs straight as can be and locked, DO NOT bend your knees whatsoever. How hard was your shot? Now go ahead and bend your knees as normal and take a shot. This shot should be a lot harder, why? Because the power from your shot is generated from your leg muscles and translates into hips and then into your core musculature. As you work on your technique this power can be transferred into your shot and the power and quickness of your upper extremities moving the stick to hit the puck.

So bottom line here is that you need to have good technique but once that technique is good you need to learn how to generate the power in your legs, hips and core.

[raygunpk 0]

oops

[misfit 0]

has anyone used a balance board to help with there balance? and does it work?

[nvme1391 0]

I have, there is one in the weight training class that I am in at school. Personally I think it is a gimmick and won't really do much, plus it is extremely boring. If you want better balance then I would suggest looking at yoga, if you'd like I can post some exercises that you can do.

[SolarWind 23]

I have never said "build upper body to deliver crushing hits or shoot harder" - on the contrary I'm pretty sure I specificaly wrote in my earlier posts on importance of the lower body, being strong on edges & overall skating agility (technique) - these elements are crucial for hits + strong shot

all I said was that after all that is addressed then it'd be beneficial to have a strong upper body as well

key word here being "strong" - and NOT big or bulky as not only it'd make you slower (more weight to carry + more air resistance to overcome) but also would raise the center of gravity making you work hadrer to be just as stable.

Got my head taken off again tonight by a guy with a good 60 lbs on me =[

this isn't necessarily related to pure strength - how's your skating? often right befor getting checked players stand up rather then bending keen even more to lower the center of gravity, widening their stance for stability & also deepening the inside edges so that they'd dig deeper into the ice

Would it be unproductive to do squats on a machine?

I wouldn't do it personally unless it'd be my last resort

you can do all sorts of interval training on a bike or threadmill - easiest would be crank it up a level go for a min (I use level 12), drop it down a level (I use 6) & go for a minute, repeat as needed - work/rest intervals should be adjusted based on your shape

does the gym have any dumbbells? if so you can do one leg squats in the skating stance, lunges & all sorts of other crap

machines in general aren't very productive since a) they control the motion [which totally sucks on squats for insance] B) limit the number of muscles used - all the stabilizers aren't even used

BTW strong upper body is quite usefuly for hockey - would not only assits in withstanding checks, but would also improve your shots

I don't completely agree on the bold section, not about the shooting portion. Read this:

Want a Harder Shot...It Starts in the Legs, Dr. Clint Steele (added 1/27/05)

Thursday, March 03, 2005

Not a week goes by that I don’t hear from a player somewhere in North America who wants to increase his slap, wrist, snap or backhand shot.

My answer to them is always…it’s in the legs. Sure you have to have good technique but once you have the technique down how do you increase your shot speed from that point.

A powerful shot starts in the legs and works its way up through your core. So many times I see my junior or for that matter even some of my pro players working on their chest, shoulders, and biceps in the weight room. When asked why, their answer is almost invariably “ to increase my shot speed”.

Wrong!!! In order to have a powerful shot you need strong powerful legs and a strong, powerful core.

Let me explain…..

Try doing this next time you take a shot off the ice. Stand on one foot ( without twisting your hips) or if you like sit on a plyo ball and take a shot. How hard was your shot? Now take a shot with your legs straight as can be and locked, DO NOT bend your knees whatsoever. How hard was your shot? Now go ahead and bend your knees as normal and take a shot. This shot should be a lot harder, why? Because the power from your shot is generated from your leg muscles and translates into hips and then into your core musculature. As you work on your technique this power can be transferred into your shot and the power and quickness of your upper extremities moving the stick to hit the puck.

So bottom line here is that you need to have good technique but once that technique is good you need to learn how to generate the power in your legs, hips and core.

has anyone used a balance board to help with there balance? and does it work?

I'd say it's a useful device up to a point - takes a bit of time to master it, after that it gets less useful

BUT you can stickhandle or shoot from it (Skinner promotes it) for your off-ice training - it mimiques being on the skates both in terms of elevation & balance

[RadioGaGa 162]

I joined a gym in Feb...been doing some weights, but mostly cardio. My brother (who trains/teaches MMA, BJJ, Mauy Thai and a bunch of other grappling disciplines) gave me a workout to do and I thought I'd share.

He calls it "Full Body Activation". He also used the term "Lung Burner" to describe it:

Take 2 dumbells.

Do 5 Dead Lifts...with the weight at your sides.

Immediately do 5 Clean to your chest.

Then 5 Presses over your head.

Finally, 5 Squats with the weight resting on your shoulders.

That's 1 set. Do 3 sets of that.

He said it activates legs, back, arms...and has an element of cardio as well. Apparently, it's similar to something that George St. Pierre does in his workout. He (my brother) suggested not something you'd want to do every workout...maybe once or twice a week. And he said I'd surprised how little weight I'd have to start with to be able to do all 3 sets (10-15 lbs to start).

[habsmaniac 0]

I thought I'd bump this up

[jww83 0]

I joined a gym in Feb...been doing some weights, but mostly cardio. My brother (who trains/teaches MMA, BJJ, Mauy Thai and a bunch of other grappling disciplines) gave me a workout to do and I thought I'd share.

He calls it "Full Body Activation". He also used the term "Lung Burner" to describe it:

Take 2 dumbells.

Do 5 Dead Lifts...with the weight at your sides.

Immediately do 5 Clean to your chest.

Then 5 Presses over your head.

Finally, 5 Squats with the weight resting on your shoulders.

That's 1 set. Do 3 sets of that.

He said it activates legs, back, arms...and has an element of cardio as well. Apparently, it's similar to something that George St. Pierre does in his workout. He (my brother) suggested not something you'd want to do every workout...maybe once or twice a week. And he said I'd surprised how little weight I'd have to start with to be able to do all 3 sets (10-15 lbs to start).

This type of routine seems very similar in principle to the sandbag exercises discussed earlier in this thread. For people interested there is a lot of good info in this thread related to this type of exercise and I recommend you have a read of it.

[ktang 34]

Anybody here have experience using lifting straps, the ones that go around your wrists? I saw somebody using them the other day, but I've always been leery of stretching out the ligaments in my wrists.

My poundage in my deadlifts and romanian deadlifts is over what my forearms can grip over multiple sets. I'm considering using the back straightening machine to replace the romanian deadlifts so that I can add more weight, or getting some lifting straps.

[shooter27 116]

Lifting supports (straps, belts, wraps, etc.) are ok to use when you are nearing your maximal weights on a specific exercise. If you're looking at doing 2-4 rep sets then they can be beneficial both from the aspect of helping you lift more weight and keeping you safer. That being said, they should not be used on every single set and every single exercise. Using them on an all-the-time basis will limit the development of your secondary muscles (forearms/wrists, back extensors, rotator cuff muscles, etc.). Ideally, those secondary muscles will continue to get stronger through your exercise program and be able to support yourself through your heavier lifts, eventually eliminating the need for the supports altogether.

[SolarWind 23]

Anybody here have experience using lifting straps, the ones that go around your wrists? I saw somebody using them the other day, but I've always been leery of stretching out the ligaments in my wrists.

My poundage in my deadlifts and romanian deadlifts is over what my forearms can grip over multiple sets. I'm considering using the back straightening machine to replace the romanian deadlifts so that I can add more weight, or getting some lifting straps.

Don't use them - not only they wouldn't allow your grip to improve, but can lead to wrist injuries over time (with straps you don't have to grip the bar hard which would leave all ligaments in your wrists in a vulnerable position)

just go over-under or use the hook grip instead

plus chalk it up as well.

[ktang 34]

Anybody here have experience using lifting straps, the ones that go around your wrists? I saw somebody using them the other day, but I've always been leery of stretching out the ligaments in my wrists.

My poundage in my deadlifts and romanian deadlifts is over what my forearms can grip over multiple sets. I'm considering using the back straightening machine to replace the romanian deadlifts so that I can add more weight, or getting some lifting straps.

Don't use them - not only they wouldn't allow your grip to improve, but can lead to wrist injuries over time (with straps you don't have to grip the bar hard which would leave all ligaments in your wrists in a vulnerable position)

just go over-under or use the hook grip instead

plus chalk it up as well.

Yes, I think I'll be extra careful and not use the straps, because, as you say, I'm afraid my wrist ligaments will get stretched or torn. And then I won't have that cannon of a shot or amazing stickhandling any more. ;)

I've been using a hook grip (thumbs under the index and middle fingers, right? correct me if that's wrong), but I've been using weighlifting gloves to protect my wedding and professional rings from the bar's knurls. I think the padding at the palm of the weightlifting gloves keeps me from getting the best grip on the bar.

My gym doesn't have chalk, but you're right; I should get a bottle and wrestle my rings off before I do the deadlifts and romanian deadlifts bare-handed.

Gotta love doing off-season conditioning! :P

[Jason Harris 31]

I once borrowed wrist straps which were similar to these, although my memory is the hook faced the palm on the ones I used. I liked them because they removed the forearm from the equation and allowed me to worked my back harder. For those who are concerned about not working the supplemental muscles, there were other exercises I did which worked the forearms better.

By the way, I'm impressed with someone knowing the ridges on the bar are called "knurls." I've never heard that word before....

[RecLeagueHero 0]

Wrist straps can be helpful, you just have to use them correctly. You should be taking as much weight as possible with your grip, so only a limited amount of weight is on the wrist strap.

[wolves04 0]

Earlier in he thread people mention sandbag training as a good exercise. Is this the kind of workout they were talking about

?

[dumbpolak9 1]

Look at myfit.ca they have alot of works for hockey. such as diet plans and muscle gain im currently starting the off season one asked my coach today and he said it should be fine to build me up