Strength Training

[BucksAway 16]

Heyy

Im really getting into hockey and want to start do some off ice strength training....can somebody point me to a day by day routine or something along those lines.

Im 17 years old so i should be able to do pretty much anything

Thanks alot

[Joshua 0]

Starting strenght is pretty good if you're just starting. http://startingstrength.wikia.com/wiki/The...ginner_Programs

As long as you get the 3 big lifts in your routine you should be good (deadlift, squat, bench press) I also recommend the overhead press, dips and chin ups/pull ups.

Try to use barbells and dumbells, not machines

I do a 3 day split that goes like this

Day 1: Deadlift, Bent over rows, Chin ups, Lat Pulldowns, Shrugs

Day 2: Inclined dumbell benchpress, overhead press, flat dumbell bench press, dips, triceps pushdown

Day 3: Squats, leg curls, leg extensions, lunges and some granny toss with a medicine ball

It's Push/Pull/Legs

Also diet is VERY important if you want to get bigger (bigger and stronger)

Diet is 80% and lifting weights is 20%. Try to get enough proteins. I do 1.5grams per pounds of bodyweight.

Hope it helped and sorry for my english, I'm a frenchie and I usually only lurk

[carolinahockeyplayer 0]

In my opinion one of the best lift to do for hockey is the powerclean, since it builds explosiveness and targets many different muslce groups. If your gym has the equipment to do this workout i highly recommend doing it. However start out very light and work on technique before getting into heavier weight.

[sm326 0]

Squatting is essential for any athlete. i tend to focus more on front squats because of the fact that the quad is more directly associated with your stride. A typical leg workout for me will be:

front squats: 4x6

back squat: 2xfail (pick a light weight that you are comfortable with, i personally use 135lbs)

db split squat: 3x8

one leg press: 3x8

hip abductor/adductor: 3x8

i also switch up front squats with a barbbell side lunge.

[Joshua 0]

However start out very light and work on technique before getting into heavier weight.

What he said, be humble about your base strenght when you start working out, you're there to improve not to look cool!

Learn good form before getting into heavier weight or you'll get injuries and you will regret it later

[Scotty 8]

EXACTLY what Joshua has said. Couldn't get better advice than what he's written. I've been lifting for 7 years and put on 40 lbs, plus i'm just as much into lifting and nutrition as I am about hockey. Follow that advice and you're golden.

[forbs02 20]

In my opinion one of the best lift to do for hockey is the powerclean, since it builds explosiveness and targets many different muslce groups. If your gym has the equipment to do this workout i highly recommend doing it. However start out very light and work on technique before getting into heavier weight.

However, if you don't know the proper technique for power cleans you should stay away from them. It is very easy to injure yourself doing them. As mentioned before squats and their variations (lunges, bulgarian squats, etc.) are money for building hockey muscles.

[Speedz98 15]

One thing I like to do, which I noticed has improved my speed and acceleration, is use a weighted sled, and drag it fowards twice and backwards twice. I'm not quite sure what the distance is, it's in like a track area simulation room at my gym. I'm going tommorow so I'll try to found out.

It targets quads and ham strings really well and is also a good cardio work out.

Then I jump some boxes. I jump until I can't any more. Make sure you provide a rest period or you'll strain your muscles and keep breathing. This helps with Lactic acid and overall leg strength.

[habookus 1]

Sled training is very good for hockey training. Run sideways, forward and backwards to really improve on ice quickness. Building a good strength base is very important, look for anything written by Charles Poliquin, who I believe is the best in the business.

[MorePower4me 0]

I'm going to disagree slightly with the above, and ask you to clarify what your trying to do.

-Get 'big' and impress the ladies.

-Get strong and impress the guys

-Get fast and impress the coaches

There's going to be a lot of overlap on these obviously, but low rep, huge weight (generally option 2, and going for max lift increases) vs heavy, higher rep (option 1, going for hypertrophy) vs sleds, sprints, circuits, etc (option 3, going for speed, agility) all have different approaches, and all have different expected results.

If you are serious about what your doing (and not just hanging out in the weight room doing curls in the squat rack...) I'd pick a focus and develop a plan around that. Then you can measure results based on effectiveness of your program, and modify as necessary.

Thats tough to do at 17, and forgo the 'bench, curl, bench, repeat' most young guys are doing, but if you want results in one area (Hockey) its tough to beat specialization.

While your pondering that, I'd take a serious look here, and use it to build up some base strength and cardio fitness.

http://www.tmuscle.com/free_online_article...redded_physique

I'd also take a glance at a program called CrossFit as a pretty good compromise of the 3 goals above if you aren't sure where to focus quite yet. They have a lot of info on their site (http://crossfit.com/) but a lot of it you need specific equipment for it -kettleballs, rowing machine, bumper plates- (though you can make substitutions) and people look at you very, very oddly if you do it in the gym.

[Machinehead2k5 32]

When I was in HS playing football, we did lunges, box jumps, squats, deadlifts, cleans, and ran around pulling a 2man sled with a coach standing on it. That did wonders for my leg strength, it also did wonders for my speed and endurance on the ice. I didn't play in a hockey league while I was in HS but the exercises that I did as a football player kept me up to par with D1 and some ECHL (Lynx/Inferno) guys.

[Law Goalie 147]

Research "movement screens," buy Grey's book, and go from there: core first.

[gxc999 7]

Research "movement screens," buy Grey's book, and go from there: core first.

Smart advice. Crunches and ab-side bends are great, very important. Build from the legs up.

[Chadd 916]

Research "movement screens," buy Grey's book, and go from there: core first.

Core and plyometrics will handle all of your hockey needs. Too much bulk on your upper body is a negative for hockey.

[habookus 1]

Lifting heavy weights for low reps will not make you big. If your lifting in the 8-12 rep range for upper body you're looking at hypertrophy gains, which will make you big. Reps in the 1-6 range will train your neuromuscular system, which gives you gains in strength not size.

[BucksAway 16]

Lifting heavy weights for low reps will not make you big. If your lifting in the 8-12 rep range for upper body you're looking at hypertrophy gains, which will make you big. Reps in the 1-6 range will train your neuromuscular system, which gives you gains in strength not size.

What if you want both?

[gxc999 7]

Lifting heavy weights for low reps will not make you big. If your lifting in the 8-12 rep range for upper body you're looking at hypertrophy gains, which will make you big. Reps in the 1-6 range will train your neuromuscular system, which gives you gains in strength not size.

Very good point. Less than 5 reps and 90% 1RM weight= strength, not size.

[habookus 1]

Lifting heavy weights for low reps will not make you big. If your lifting in the 8-12 rep range for upper body you're looking at hypertrophy gains, which will make you big. Reps in the 1-6 range will train your neuromuscular system, which gives you gains in strength not size.

What if you want both?

If you're looking for both, you can seperate your training cycle into 2 phases, start with hypertrophy work for say 4 weeks, then do relative strength work (1-5 reps) for another 4 weeks. This cycle can be continued, so it can be hypertrophy, relative, hypertrophy, relative...and so on.

Functional training is another option, which is repetitions in the 6-8 range, so it's basically acting as a bridge between relative strength and hypertrophy.