How too..

[twiztidwrista10 3]

Ok im 6'1" pressing 6'2" and about 195+. Over the whole summer I spent every day in the weight room. While i gained some muscle It seems I lost a lot quickness. Can anyone direct me to some good websites on plyo workouts and routines or to some other topics on the board. I want to get real quick and add some muscle and drop some fat. Any help is appreciated. Thanks.

[Nick23 0]

You may have been adding muscle but if it is not in the right places you will loose speed, you need to work on the specific skating muscles, rather than just getting ripped

[Finlay82uk 0]

Im 5"11 weighing in at 197pounds, up until recently I was always trying to pile on the muscle but felt sluggish when playing. Recently I started focusing on my cardio 3 times a week+ only doing weights on 2, I have felt much better since+ my game has become a lot more fluid with powerful skating but still with the power for those big shots

[twiztidwrista10 3]

So if I hop on the tredmill at my house on off days will that be good for cardio? Ill look for my weight lifting scedule. My bros a personal trainer so I think he set me up on a pretty hockey specific plan. Thanks for the help so far.

[Finlay82uk 0]

the thing is everyone is different, ive got a fairly big frame from playing rugby+ training specific for that, the best thing to do is to experiment, I work out on the rowing machine 3 times a week for 45mins each time+ then on the other days I vary a weight programme, im more doing it to tone myself instead of bulking. but like I say everyone is different with different goals in life

[Kovy_Ribs_Fedo 3]

Im 5"11 weighing in at 197pounds, up until recently I was always trying to pile on the muscle but felt sluggish when playing. Recently I started focusing on my cardio 3 times a week+ only doing weights on 2, I have felt much better since+ my game has become a lot more fluid with powerful skating but still with the power for those big shots

long distance cardio is not the best for hockey. are you doing anaerobic sometimes?

[Finlay82uk 0]

Im 5"11 weighing in at 197pounds, up until recently I was always trying to pile on the muscle but felt sluggish when playing. Recently I started focusing on my cardio 3 times a week+ only doing weights on 2, I have felt much better since+ my game has become a lot more fluid with powerful skating but still with the power for those big shots

what kind of cardio are you doing, long distance cardio is not the best for hockey.

ive been mixing it up, but mainly focusing on short bursts with little recovery time

[tume 0]

Over the whole summer I spent every day in the weight room.

Every day in the gym? What the hell are going to gain with that, if I may ask?

[Crazy Otto 0]

Instead of lifting every day, wouldn't it make more sense for you to mix in some cardio, plyos and sprints?

[tume 0]

Lifting every day wont benefit you (at first it will, yes), you are not Arnold after all.

[twiztidwrista10 3]

Well I mean not every day, 5 days a week, weekends off for getting on the ice. I think that was my problem, too much weights and not enough plyos and stuff of that sort. Its just I have some pretty important tryouts coming up in a little over a month and some over the sumer. For me to play the way I would like I need to get quicker. Those 1st couple steps. I would just like to be faster overall. At the same time I would also like to add some muscle.

[Nelly 0]

Who are you trying out for? Lancers, Stars, etc..?

[twiztidwrista10 3]

Tri state camps which feed into the NTDP, and Chicago Showcase(even tho im underaged). I would like to move away and try out for some of the upper class AAA teams. Honeybaked, Russell Stovers, Victory Honda, ect. Hopefully if things go right I could play jr somewere after minor.

[twiztidwrista10 3]

Here is the workout from this summer...

Monday

5 min. bike ride

db alt. bench

dumbell row

jammer press

lat pulldown

db var. incline

dips

lateral raise

external rotation

ab wheel

Tuesday

good mornings

RDL

hang clean

squat

ab wheel

leg extension machine

leg curl machine

ground based hammer squat

SLDL

ab wheel

Wednesday

push up

push up twist

pull ups

dips

dumbell curl

tricep extension

dumbbell pullover

ab wheel

gassers

Thursday

squat dumbell RDL

plate lateral

RDL

ground based hammer squat

SLDL

leg extension machine

leg curl machine

ab wheel

Friday

db vareation bench

front raise

push/pull curcuit

dumbell 3 way

scapula pull down

delt pull down

lat pull down

dumbell curls

rope extension

ab wheel

gassers

...Hope this gives you a idea of what I was working on.

[hockeyherb 1]

It's fine to lift weights but you should be doing high reps to make sure you're not building bulk but muscle endurance. If you're not doing over 10 reps per exercise you're lifting too much weight.

You can also try to do explosive starts for each lift - just make sure you're using a weight that you can control and you're still using strict form.

Look for a good personal trainer at your gym or who can meet you at your gym to help you out for a while.

[SB39 2]

Twisted - never deadlift more than once a week, once every 2 weeks if you have an intense schedule. Take out the leg extension and leg curl machines, and overall I would suggest not lifting heavy since you are lifting 5 days a week.

As for gaining muscle and keeping your speed, its entirely possible to gain while getting faster even; the process will just be much slower than if you were to gain weight without the concern of speed and agility. An important thing to keep in mind while bilking and mantaining speed is that you can't let your abs falter at all, since core strength is a large componant of speed. More later

[twiztidwrista10 3]

herb-All of my reps were over 10. And I gots a personal trainer. My bro like I said. Hes certified and all that good stuff.

sb39-Wuts the deal with deadlifting too much? It was kinda a weird machine, it was almost more of a squating motion. Hard to explain. My bro did kinda shun the leg extension and curl machines. He said they werent that great. He said free weights are much better for you, which I believe. My main concern is agility and speed. I think I do need to pay better attention to my core. I talked to a guy from minnisota hockey camps and he really explained how important the core is for a hockey player.

Also, On days off of hockey Ive been doing 100 sit ups, 45 sec sprints with 45 sec rest period inbetween on the tredmill(about 15 of those), and some ladder exercises too. Thoughts?

[biff44 0]

Well....about the only exercise I saw there that will make you quicker is the hang clean. Not to say the other exercises are wasted, you need strong muscles and a strong core to play hockey. But you have to do a little more "jumping with weights" to build up the fast twitch muscles, and to improve the speed with which your brain can fire its muscles.

Plyo would help. 10 minutes 3 times a week on the agility ladder would be a bonus. Adding other types of olympic lifts would be smart. If you have a trainer who know olympic lifting, that is great, because they have to be done correctly to get the full effect.

Also, how you do your regular exercises makes a difference. Go for more explosiveness. You say you did push ups. Well do pushups where you jump up high and clap your hands in mid air, for instance.

[Shorthanded67 0]

Take out the leg extension and leg curl machines

What reason would there be for this? Are the effects neglible/pretty much a waste of time, or do the effects just not apply to hockey? I'm new to hitting the gym and I've been doing them for about 4 months now, but you're way more experienced in this area than I am and I was just curious.

[willy0314 0]

Lifting weights is fine. I dont mean to step on anyones toes, but i doubt that by lifting and bulking up you are slowing yourself down. Not unless you put on 30lbs of muscle, and that would be freakish... as far as your reps are concerned, 12-10-8 is a good starting point. You can use more weight with less reps if you like, but i wouldn't lean towards any more reps. I didn't read through your entire workout, but you should only lift for your legs once a week. Sqats, dead lifts, curls and extensions, as well as the machine where you squeeze or spread your legs apart sitting (hip aductions an inductions or something), calf raises and all of that good stuff. You can do all of that while still doing all your other lifting as well as trying to get faster.

As far as getting fast is concerned do plyos twice a week, jump rope every day before you work out (try to get up to 25-30 minutes straight) do sprints (preferably up hill), if you do suicide sprints or gassers, say on a football feild, when you stop, stop facing the same sideline every time. squat thrusts are good.

make sure you are eating right, and drinking a ton of water. for some good plyo workouts, go to www.bodybuilding.com they have a ton of plyo workouts as well as hockey specific workouts.

[Kovy_Ribs_Fedo 3]

Lifting weights is fine. I dont mean to step on anyones toes, but i doubt that by lifting and bulking up you are slowing yourself down. Not unless you put on 30lbs of muscle, and that would be freakish... as far as your reps are concerned, 12-10-8 is a good starting point. You can use more weight with less reps if you like, but i wouldn't lean towards any more reps. I didn't read through your entire workout, but you should only lift for your legs once a week. Sqats, dead lifts, curls and extensions, as well as the machine where you squeeze or spread your legs apart sitting (hip aductions an inductions or something), calf raises and all of that good stuff. You can do all of that while still doing all your other lifting as well as trying to get faster.

As far as getting fast is concerned do plyos twice a week, jump rope every day before you work out (try to get up to 25-30 minutes straight) do sprints (preferably up hill), if you do suicide sprints or gassers, say on a football feild, when you stop, stop facing the same sideline every time. squat thrusts are good.

make sure you are eating right, and drinking a ton of water. for some good plyo workouts, go to www.bodybuilding.com they have a ton of plyo workouts as well as hockey specific workouts.

Why lifting for legs just 1 time a week?

[willy0314 0]

because your legs need the time to recover. Personally i am on a 5 day routine, with the 6th day off. and then restarting on the 7th day. So its not really a monday tuesday wensday, but more of a day 1 day 2 day 3 kind of thing. you should really try to only lift for each major muscle group once a week or so, other wise you muscles dont have enough time to recover and rebuild themselves. If your lifting for your legs alot (over training) and still playing hockey, you might have simply slowed down because your muscles are burned out.

something like this would be good:

day1: bicepts and forearms

day2: legs

day3: chest and tricepts

day4: abs and an hour of dry land puck handleing (smart hockey ball) and shooting

day5: back and shoulders

day6: rest

jump rope everyday you work out and do your plyos on days 1, and 4, or 1, 3, and 5. somebody else might jump in with a better idea or a fix to this, but its just a general idea anyhow.

If you want to be fast, aside from having generally quick feet ( this comes from the plyos) you need to have strong legs, be in great cardio shape, and make sure not to over train. make sure your drinking a ton of water, and eating enough protine.

*edit* I kind of based that on a schedual that dosen't include much skating. So depending on how much you are on the ice, things will prolly need to be changed

[twiztidwrista10 3]

So willy these workouts wont take an hour will they? Ideas for cardio? Or if im skating will that take care of itself? Im not worried about protein, Ill get on the protein shakes when I start lifting again.

[willy0314 0]

when i lift, i spend about an hour actually lifting never more then that really tho. but you should streach your whole body every time u lift, and if you add cardio on top of that you might spend an hour an a half or a bit more. how much are u skating? that will determin how much cardio and plyos you are doing, not to mention what kind of lifting schedual your doing. In season i try to do cardio every day, whether its at practice, or dryland, except for the day before and after a game. so if a game on saturday, cardio all week, friday rest and sunday recover. sometimes less if you get hurt or are getting burned out.

[Finlay82uk 0]

I alternate my sessions from the rowing machine to the exercise bike, but like has been said, get a personal trainer(hopefully 1 that knows a bit bout hockey)+ take it from there. there is no reason to lift stupid amounts of weight when there are other methods out there