Weightlifting

[habsmaniac 0]

What days do you guys work on specific body parts? Right now I'm just alternating between lower body and upper body, but I'm want to change up my routine.

[dumbpolak9 1]

i do what ever is on my agenda http://www.myfit.ca/fitnessprograms/viewpr...;programid=3346 thats my work out untill season starts

[NYRSinceBirth 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.

This. Straps are extremely useful, and when used properly won't tear your hands off or make your forearms into twigs. Believe it or not, the straps only help so much, the heavier the weight, the hard it will be to grip it. It's not like it makes a 225lbs barbell feel like 135lbs.

I use straps for when I go to, and over 275lbs DL's (Well, I haven't seen the inside of a gym in about a month, but that's where I was, and will be back to soon). The straps may help me lift 315lbs, but it still feels like 285~295lbs grip wise. So it helps, but it doesn't alleviate anything.

Plus, things like DL's shouldn't be targeting forearm strength, yea it's a plus, but to build a strong core/lower back it's far more worth it to sacrifice some of the forearm workout and use straps.

[usahockey22 0]

i do what ever is on my agenda http://www.myfit.ca/fitnessprograms/viewpr...;programid=3346 thats my work out untill season starts

A couple of issues with this workout as it pertains to hockey...

Why so many isolation exercises, and few "big lifts" that will target multiple muscle groups at once? For example, day 1 has you start off with 6 sets of calf raises. Really not necessary. The day 2 "upper body" plan starts off with arm isolation exercises, and does not include any of the big-time upper body lifts like barbell or dumbell bench, barbell row, chins, or military press. Isolating arms before moving on to the few poor compound lifts included here is a mistake. Day 4 really is not bad except it starts again with calf raises and includes 6 sets of them...why? Then day 5 you have 10 sets of 2 different types of dips...again, why would this be a good idea? You are doing 15 sets total that day of a similar chest/shoulder/tricep exercise including the push-ups, then 5 sets of chin-ups?

Also the idea of using "hockey" as your cardio at "65% intensity" is just kind of funny to me. You're working out in order to be a better hockey player, not playing hockey in order to work out. You should be going close to, or at full intensity while playing hockey, like game speed practicing. If you require additional cardio at the 65% intensity, do it off-ice, no need to waste paying for ice-time when you just want a 65% cardio workout. :D

[LkptTiger 1]

At this point in the summer he can forget about cardio almost entirely. You're fine focusing on gaining strength and putting on muscle mass right now - and that can be hard enough to do by itself, nevermind when you're burning thousands of calories working on your wind...you can put-off most of the plyo/circuit training/running/hard skating off until you start getting closer to camps/practices. That being said, doing just about ANYTHING at 65% isn't going to help you one bit.

[habookus 1]

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.

This. Straps are extremely useful, and when used properly won't tear your hands off or make your forearms into twigs. Believe it or not, the straps only help so much, the heavier the weight, the hard it will be to grip it. It's not like it makes a 225lbs barbell feel like 135lbs.

I use straps for when I go to, and over 275lbs DL's (Well, I haven't seen the inside of a gym in about a month, but that's where I was, and will be back to soon). The straps may help me lift 315lbs, but it still feels like 285~295lbs grip wise. So it helps, but it doesn't alleviate anything.

Plus, things like DL's shouldn't be targeting forearm strength, yea it's a plus, but to build a strong core/lower back it's far more worth it to sacrifice some of the forearm workout and use straps.

Forget straps, Chalk is the best thing to use to enhance your grip.

[SolarWind 23]

At this point in the summer he can forget about cardio almost entirely. You're fine focusing on gaining strength and putting on muscle mass right now - and that can be hard enough to do by itself, nevermind when you're burning thousands of calories working on your wind...you can put-off most of the plyo/circuit training/running/hard skating off until you start getting closer to camps/practices. That being said, doing just about ANYTHING at 65% isn't going to help you one bit.

while I certainly agree with the spirit of what you're trying to say (which is basically "half ass effort isn't going to get you far" :) ) I have to comment on the part in bold specifically because it might sound misleading - any sort of dynamic effort (speed development or power production) work at anything ABOVE 65% would actually be a waste of time

8 sets of 3 at 50-65% of your 1 rep max (up to 30 sec rest in between sets) is a proven method to significantly increase power production, provided of course that it's done at full speed and with full force - basicaly as explosive as possible.

[L0uie 0]

Westside barbell for Skinny Bastards (WSB4SB) http://www.defrancostraining.com/articles.html is a great off season for overall strength gain. Here's a quick run down. It consist of 4 workouts, ME (max effort) lower body, ME upper, DE (dynamic) lower, RE (repetition) upper.

On ME Lower days you work up a 3-5 rep max on a squat (free or box) / deadlift / or tire flip, followed up with, unilaterial movement, assistance exercises(posterior core - hamstrings, lower back, glutes) and abs.

For ME upper, you work up to a 3-5 rep max on some sort of bench variation (for example, board/foam press, rack lockout, or floor press) or weighted chin ups. Followed up with a back exercise along with posterior delt exercise, traps, and curls.

DE Lower days are where you work on your explosiveness. Preform 5-8sets of 3-5 of some sort of jump variation (for example, box jumps, vertical jumps, broad jumps, or box squat into box jump). You may also perform sub maximal box squats (50% of your 1 rep max) performing 8 sets of 2 reps. The key is SPEED! Although speed squat wouldn't be idea for those who do not have a decent amount of time under the bar. Following the jumps, or sub maximal box squat, you will perform a unilaterial movement, posterior core exercise and abs.

RE Upper is somewhat similar to a bodybuilder style workout, where you're generally just going for reps. Exercises would consist of DB flat/incline bench press, sub maximal bench press, DB floor press, push-up or chin up variations. You may not want to take your sets to failure week in and week out, which would result in burning out. So plan accordingly, where there are some weeks you lift the feet off the throttle and leave some in tank. Following this would be the same as the ME Upper - back / posterior&medial delt / traps/ curls / grip exercises.

You may also want to have 1-2 days devoted to focusing and increasing your General Physical Preparedness (GPP). GPP is basically general condition, speed, flexibility, endurance. http://www.elitefts.com/documents/general_...reparedness.htm . If you can find someone the build a sled for you or somehow mimic one you got yourself a great GPP toy. With a sled one can perform many different exercises such as, sled pushing, dragging, sprinting, or pulling.

[sitzlejd 0]

Thought I'd resurrect this to ask a question. I've been trying to get a little more serious about my diet. For my height, weight and activity level, it's recommended that I consume about 3,500 calories a day. I assume most people on here are in the same boat. How do you guys consume so many calories without eating absolute sh*t. I had chipotle and a heaping helping of spaghetti today and barely cracked 1,300.

[Gongshow11 1]

if you want to gain weight depending on your age and metabolism you might need more than 3,500. I have a fast metabolism and eat around 5,000 cals a day. 2,000 total from weight gainer shakes and then 4 large meals, and one snack of say almonds or fruit. After last season in was weighing around 180 (may) and now weigh 196 with 9% BF. I eat lots of chicken and rice, salads, sweet potatoes, tuna, and lean turkey, and it all helps. I want to get up to 200 by then end of this month then shred off any fat and be a strong 190 for next season.

O and besides hockey and plyometrics/quick feet, i have done zero cardio. My on ice cardio is fine, and off ice i've always had good cardio. All fo the month of august on top of hockey 3-4 times a week i will do cardio the same amount as I have to get in superior shape for this season. In the gym i can go from 1 hr to 3 hours depending on plyos and quick feet, some may tell me thats a lot but i do an nhl weights workout and and nhl plyometric workout. My gains on ice have been unreal. Also toss in some powerskating there which never hurts.

[sitzlejd 0]

Do you mind posting your "nhl weights" workout? Or you "nhl plyo" for that matter. I'm always looking for new ideas.

On the food tip, I guess I'm gonna have to supplement more cuz there's no way I'll get there by eating alone.

[Gongshow11 1]

i wish i could but they arent online and would be a pain in the ass to type. i dont have a scanner. They are from the Ducks tho, the program is 85 pages long, and the workout changes every 3 weeks and is in 5 phases. Goes accumulation phase, strength phase, accumulation, strength, high intensity

[sitzlejd 0]

Damn, that sounds awesome. If you ever get a chance to scan it I bet a lot of people on here would really like to see it.

[usahockey22 0]

i wish i could but they arent online and would be a pain in the ass to type. i dont have a scanner. They are from the Ducks tho, the program is 85 pages long, and the workout changes every 3 weeks and is in 5 phases. Goes accumulation phase, strength phase, accumulation, strength, high intensity

You could take it to Kinkos or Staples or someplace and have them scan it for you pretty cheap...it would be really interesting to see this NHL workout program, if you do really have it. How many weeks does it run for?

[Gongshow11 1]

"If i do have it" a lot of the vet board members know me here and can testament to my abilities. Plus some of them know where i played college and when you know a guy inside with the Ducks it's easy. It runs for 15 weeks, 4x a week in gym. Day 1+3 is legs and back, day 2+4 chest and shoulders. Arms are accompanied in the workouts if you're worried. Everything is done in circuits and supersets. Right now for 3 weeks i do as follows:

Day 1

DB Snatch 5x3

Front squat 4x3 1x10, 3/0/3

W/weighted chin up 4x3 3/0/3

Plate crunch on SB

1 leg squat 3x6

w/ Landmine rows 3x6

hanging knee ups

This is just one day and I won't go further into it as I don't really have permission i don't think to toss it up here, but this was proof for usahockey22. And no way will i pay to scan 85 pages

I think 2 members know where i played last yr and where i play next year, but regardless there it is

[usahockey22 0]

Fine, I believe you, but you know that lots of people online just make all sorts of unverifiable claims, so I was skeptical. I'm mainly just interested in the program, that's all, but I understand you probably shouldn't post the whole thing.

a couple of quick questions-- does the program include cardio and plyometrics, and how often a week does it have you do those? Is the cardio in the form of interval training?

thanks

[Gongshow11 1]

cardio anaerobic 2x a week, aerobic 2x a week, plyos 2x a week. Anaerobic is interval yes in either bike or field type stop and start sprints. I haven't done any cardio off ice yet this summer, but will in august everday (4x a week). My off ice and on ice cardio are usually good naturally as i dont have many pollutants in my body, maybe a couple pops every now and then. But then again, you can never have perfect on ice cardio so ive started powerskating as well, and will complimetn that with off ice cardio.

[ktang 34]

I'm in the process of reading through Science and Practice of Strength Training, by Zatsiorsky and Kraemer.

It documents things that were tried for strength training in the Soviet Union's sports organizations, and shows what worked / didn't work. It has been a very interesting read so far, and confirms a lot of my observations.

The other one I'm reading through is Starting Strength, by Rippetoe and Kilgore. It's a very good instructional book for the barbell exercises, and explains why certain positions in the squat, deadlift, bench press, press, and power clean should be hit in order to reduce injuries and maximize training.

[farhanshak 1]

hey guys and gals

incase anyone is interested...www.hockeyshot.com has a free downloadable hockey program on thier website in PDF format...i have used this and it helps alot.hockey shot training program free

just remember to not do anything too intense on game day.

eat right

do lots of cardio, HIIT cardio i find usually works the best.

hope this helps.

just for the record i play mens league and this stuff helps alot...so if you are along the same lines and have some time and like the idea of the workout, give it a shot. :D

[jmiami 4]

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).

[jmiami 4]

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).

Sorry about the double-post...I hit the "Post" button prematurely.

Regarding the MMA drill. That is a great exercise. Hockey is mostly legs, core, stability. But upper-body important too, especially shoulders. Lots of sprinting in hockey. The body-mechanics are not much different from sprinting on dry-land. Look at a line-up of world-class sprinters in the Olympics or such...look at their shoulders.

I've been getting a kick out of using Russian kettle-bells. The swinging motion is very helpful for lower back, legs, and balance points.

Below is a youtube link of NHL prospects doing some kettle-bells among other things. They got these kids doing Krav Maga too, interesting choice. I'm not a martial-arts guy, but upon doing research Krav Maga sounds sounds very intriguing. Anyone have any experience with it? If so please share.

[Jesse_01 0]

I have been lifting for a couple years now. When I 1st started I did the Bill Starr 5x5 mon,wed fri, and HIIT tues and thurs. Took the weekends off to rest. If you want to gain size, make eggs your new best friend.

Also work on you forearm hand strength instead of using lifting straps. Also with proper form you shouldn't need a lifting belt either.

What you eat is more important than supplements. All you need supplement wise is whey iso with in 30mins of your work out. Also a casein protein shake before bed to keep you anabolic while you sleep.

[Jesse_01 0]

Also here are some good reads.

The Bodybuilding Truth by Nelson Montana

Any of Mark Rippetoe's books.

Anabolic Kitchen - Cooking for Bodybuilding

[Jesse_01 0]

Here is a guy that shows lifting straps and belts aren't needed. Who ever said Europeans where weak.

[gxc999 7]

Bodybuilding does not help hockey- just ask Joe Sakic.