Getting in shape

[hock20 0]

I have my Jr. A camp coming up on June 2nd and im really not in good cardio shape right now, do I have enough time from now on to get in shape? I have been skating for the past few weeks and now starting to run to the gym and back every day 3 miles a day total. Is 20 or so days of running 3 miles a day and skating get me in shape for tryouts? Im pretty nervous, your probably going to ask why I didnt prepair better and its because I was recovering from knee surgery. Any tips will be greatly appreciated.

[SB39 2]

I don't get it; either people don't listen or refuse to take my advice on this.

Do HIIT style cardio.

It gets results quicker than any other type of cardio. Interval sprints, 20 on 10 off bodyweight exercises, and if you're man enough, 20 10 with burpees. The whole workout will only take 30 min or less, including warmup and warmdown. It will drop your bodyfat and up your cardio faster than anything this side of steroids.

On the supplementation side, add green tea and fish oil pills to your daily routine, they help cardio among other things. PM for specifics

[sonsplayhockey 0]

SB has good advice.

I"m no poster child for total fitness but I do know that any workout is better than none. You can increase your stamina really fast in the first couple weeks doing what SB says. If you are going to skate every day, you may want to rest for a day or two before camp to let your muscles recover. To build strength, muscles need to recover a day or so.

[Allsmokenopancake 0]

I don't get it; either people don't listen or refuse to take my advice on this.

Do HIIT style cardio.

It gets results quicker than any other type of cardio. Interval sprints, 20 on 10 off bodyweight exercises, and if you're man enough, 20 10 with burpees. The whole workout will only take 30 min or less, including warmup and warmdown. It will drop your bodyfat and up your cardio faster than anything this side of steroids.

On the supplementation side, add green tea and fish oil pills to your daily routine, they help cardio among other things. PM for specifics

Forgive my complete and utter ignorance, but what is HIIT

High Intensity Interval Training?

What kind of exercise plan would I be looking at?

[Quintin 16]

What does "20 on 10" mean?

[ktang 34]

Something to consider is that running slowly might interfere with your speed and explosiveness, so interval training might be better. That might be what SB39 is talking about with HIIT.

Good luck in your tryouts.

[forbs02 20]

What does "20 on 10" mean?

20 sets of 10? I know in college we would do 25 on 25 for abs... 25 exercises of 25 reps each

[Allsmokenopancake 0]

What does "20 on 10" mean?

20 reps, 10 second rest if I'm not mistaken, but I very well could be

[gavin 0]

20 seconds Hight Intensity Something, 10 seconds rest.

http://www.crossfit.com/ kinda talks about the idea... it will kick your butt.. be prepared to get good sleep and take naps.

[willy0314 0]

HIIT is an outstanding way to get yourself in shape cardio wise. There isn't a "standardized" way to do it. A simple way to get started is, if you have access to a football field or a soccer field, start at one end, sprint 10 yards, or to the first line on a soccer field, then jog back. Turn around and sprint to the 20 or the seccond line on the field, ect.

If theres a nice long hill around you, sprint up the hill for say 100 or 75 yards, jog back down. repeat.

It is an extreamly good workout, and is better suited to hockey conditioning then long distance running. The 3 miles you've been running is a good start to help you lungs get up to speed, but its time to switch.

Also, make sure you are working as hard as you can. If you feel like your going to die, its a good thing. If you are eating right, you can do this every other day, or two days on one day rest, something like that. Make sure your getting a day of rest here or there, your body needs it, and drink water like its your job.

[hock20 0]

ok so i will start this tonight, will i be in shape by june 2nd if i do this routine right?

[gavin 0]

You will be in better shape than you are right now. conditioning is what you put into it, and there is no limit to how much you can condition yourself. Some guys can do more in a short amount of time: their bodies recover faster. You need to eat well, sleep a lot.

[hock20 0]

I just need to be in good enough shape to get through the tryouts and be able to skate full speed.

[Jim A 4]

how can you be considering playing JR A, and not stay in enough shape where you only have to modify your training before hand?...it should be a year round program..

HIIT will get you up to a certain level quickly..any intervals will for that matter...6 miles a day of running is good though..although you probably should mix it all up..have some longer runs..intervals etc..a day off mixed in

[hock20 0]

Jim, its not my fault i was recovering from knee surgery for 4 months I had no choice.

[Jim A 4]

gotcha....my bad...good luck..

[Gongshow11 1]

juice

[warrior37 0]

juice

apple, grape, or bonds?

[Jim A 4]

apple, because OJ can kill ya! :lol:

[warrior37 0]

i like it :D

[SB39 2]

I keep harping on this, but I just did my first HIIT workout of the offseason, and I wanted to kill myself for about the entire time. I ran to the soccer field here, did vertical situps in the bleachers and jogged some bleachers to warmup, then sprinted the length of the field and jogged/walked the width. Trust me, its quicker, harder, and more effective than running distance. Try it, or something like it; you won't regret it.

[mrusse01 0]

I've tried the 'Tabitha' method a few times...only takes 4 minutes.

Sprint as fast as you can for 20 seconds, rest for 10 seconds. Repeat 8 times. It is very important you only rest for 10 seconds, not until you feel good enough to go again. If you aren't close to death by the 5th or 6th sprint, you aren't running fast enough.

You can replace sprinting with just about any exercise, but beware, if the excerise isolates one muscle too much it will be too difficult to complete and you could end up hurting yourself.

[gavin 0]

I just did a great workout. I ran out to a small ski hill here in the area. Then I grabbed a log that I was using for workouts last fall. It's basically a big round log with 2 holes bored through it and ropes in both ends. It's about 10 feet long and ways a lot. Anyways, once I get it situated on my shoulders and balances (usually takes 10-20 seconds) I sprint to the top of the hill and then put it on it's edge and hold it there. It's so tall that half of the workout is trying to keep it standing up while I'm breathing hard. After 10 seconds, I put it on my shoulders and go down the hill as fast as I can (the slope I use is not long, but very steep. I need cleats, even though it is covered in good grass).

Basically, this turns into a sort of Tabitha method. After I do it about 8 times I will do some sprints, sprinting up the hill and then picking up a big round of cedar and holding it above my head. Then I curl a big huge metal bar (I think it was used for logging in the area about 40 years ago) and then run back to my room. It's a good compliment to my times in the weightroom. Right now I'm exhausted, I think I'm going to have to go to sleep.

[AlGiballa23 0]

I was wondering if I could use the Tabatha method for inline skating. I play ice hockey but have roller blades and skating as fast as possible then skating slowly might be better than running since it's more similar to ice skating...would this work though?

Thanks,

Hazem

[gavin 0]

Sure, but at that point you're probably bluring the lines between "Tabatha" and "Sprinting"

I don't think terminology is too important, the technique is probably good for skating conditioning. Personally, if I'm going to put on skates I'm going to be working on my speed/stickwork and shooting more than "working out"