Another workout discussion

[Rocket 0]

Hi guys,

I know, probably questions like that have already been discussed a couple of times but nevertheless I'd love to hear some opinions about that question.

I have recently read about Marty St.Louis who dramatically changed his off season workout regimes and gained great results.

It's all about gaining as much (leg) strength as possible while remaining a light bodyweight

It pretty simple: strong legs - low bodyweight = great speed / acceleration etc.

Getting strong legs is pretty simple (back squats, front squats, lunges, step-ups etc.)

loosing body fat = smart dieting

no problems so far. BUUUUUUUT.........

what are you guys saying about repetition managment

is it that simple to build built strength without excessive bulk by lifting heavy weights for just 2 to 5 reps.

Does it make sense to do that the whole summer (10 or more weeks)

what about periodization etc.

Anybody any ideas?

rgds

[jds 20]

Hi guys,

I know, probably questions like that have already been discussed a couple of times but nevertheless I'd love to hear some opinions about that question.

I have recently read about Marty St.Louis who dramatically changed his off season workout regimes and gained great results.

It's all about gaining as much (leg) strength as possible while remaining a light bodyweight

It pretty simple: strong legs - low bodyweight = great speed / acceleration etc.

Getting strong legs is pretty simple (back squats, front squats, lunges, step-ups etc.)

loosing body fat = smart dieting

no problems so far. BUUUUUUUT.........

what are you guys saying about repetition managment

is it that simple to build built strength without excessive bulk by lifting heavy weights for just 2 to 5 reps.

Does it make sense to do that the whole summer (10 or more weeks)

what about periodization etc.

Anybody any ideas?

rgds

I keep reading articles that suggest that movement training is hugely important. That is, if you only do squats etc you will get strong at doing squats. Since any athletic activity requires a linked approach to movement where balanced muscle strength of all the muscles firing in any given movement is required it is important to work on activities that may not overload any one particular muscle group in isolation but, rather, stresses a bunch of them at the same time. I have seen suggestions of stair running as a great off season strength builder. Bounding up two or three steps at a time is a linked movement that incorporates many different muscle groups at a time while still stressing the legs. I would suggest mixing something like that in with your weight program.

[Rocket 0]

I keep reading articles that suggest that movement training is hugely important. That is, if you only do squats etc you will get strong at doing squats. Since any athletic activity requires a linked approach to movement where balanced muscle strength of all the muscles firing in any given movement is required it is important to work on activities that may not overload any one particular muscle group in isolation but, rather, stresses a bunch of them at the same time. I have seen suggestions of stair running as a great off season strength builder. Bounding up two or three steps at a time is a linked movement that incorporates many different muscle groups at a time while still stressing the legs. I would suggest mixing something like that in with your weight program.

Yes, I know about that. Linked system (Swiss Balls TRX, medicine balls etc.) Great exercices and drills for sure. But I'm talking about leg strength (esp. squats)It's simply obvious that the best squatter in the NHL are also the fastest skater (Gaborik can squat more than 450 LBs (butt touching ground), Cimera, Jagr, etc.)

I simply wonder how to reach these weights. I can lift 220 lbs ten times fairly easy but I struggle to lift 260 lbs more than 6 times.

The question is how to get stronger without bulking up

[WSjo22 1]

You don't have to worry about bulking up if you plan your offseason like most hockey specific programs are based... The first couple weeks you work on getting your strength back, the second phase is the bulking up getting as strong as possible(obviously you don't want to go from Malkin skinny to Barry Bonds size but I think you'll get the drift) then the last phase is getting the fast twitch muscles to move the new mass as quickly as possible while maintaining the new strength gains.... Look up Ben Prentiss, that's the trainer St. Louis and several other pro's train with. I've done a lot of the exercises and similar philosophies he uses and they do work very well

[NYRalan 0]

You don't have to worry about bulking up if you plan your offseason like most hockey specific programs are based... The first couple weeks you work on getting your strength back, the second phase is the bulking up getting as strong as possible(obviously you don't want to go from Malkin skinny to Barry Bonds size but I think you'll get the drift) then the last phase is getting the fast twitch muscles to move the new mass as quickly as possible while maintaining the new strength gains.... Look up Ben Prentiss, that's the trainer St. Louis and several other pro's train with. I've done a lot of the exercises and similar philosophies he uses and they do work very well

It's the other way around. Bulking first and then strength.

Their is no right amount of reps. Some people get better strength gains on 8 reps, while others get better results doing 5x5. Bulking isin't about reps, although 8-12 is recommended. It's about how much you eat and you should be eating 300-500 calories over maintenance. Since you want to stay lean, you should still be eating over maintenance, but only clean and low fat food. This is called a clean bulk.

Heres a good summer program: http://www.bodybuilding.com/fun/berardi52.htm

[Quintin 16]

Bulking requires more volume of reps lifted overall. There's a lot of detail that I can cover but I don't have the time to do it just now. In short, if you want to increase strength, start with a main lower body lift (back/front squat or deadlift)work between 1-5 reps and work up to 90% of your 1 rep max (ie. warm-up with barbell, 95lbs, 135lbs etc etc.) This will give your body time to recover and room for your strength to grow.

Pick assistance exercises (bulgarian splits squats, lunges etc) to work on any weakness in your main lift.

From the videos, Marty St Louis (and others did in the same facility) trained over the summer using Russian conjugated periodization/Westside Barbell method (Max effort, repetition effort, dynamic effort etc).

Google for:

Westside for Skinny Bastards 3 by Joe DeFranco

5/3/1 by Jim Wendler

EliteFTS and search the articles for "hockey"

YouTube:

So You Think You Can Squat? by EliteFTS

How To Deadlift the Proper Way Without Wrecking Your Back by Jim Smith (smittydiesel)

Do some research on powerlifting and you should be able to find your answer. Don't neglect your skating when you're lifting. I've learned this hard way, expecting for me to skate like the wind after squatting 405lbs. You want all that strength to translate onto the ice so continually work on technique (film yourself and compare)

[xFortune 0]

Starting strength by Mark Rippetoe

[WSjo22 1]

It's the other way around. Bulking first and then strength.

Their is no right amount of reps. Some people get better strength gains on 8 reps, while others get better results doing 5x5. Bulking isin't about reps, although 8-12 is recommended. It's about how much you eat and you should be eating 300-500 calories over maintenance. Since you want to stay lean, you should still be eating over maintenance, but only clean and low fat food. This is called a clean bulk.

Heres a good summer program: http://www.bodybuilding.com/fun/berardi52.htm

So after your season of barely lifting weights you hop right back into low reps heavy weight?????? I don't know if you misunderstood what I meant is that every offseason workout program is structured in 3 phases. 1st is getting your strength back while healing up from past season, 2nd is bulking phase or heavy lifting while the 3rd is very plyo and quick movement based.... There's different strokes for different folks but I've never had a strength and conditioning coach throw our team right into heavy reps of 3x3's without a few weeks of the generic 3-5x8-12 sets

After reading the program you posted we're on the same page just using different terms.....

[Chadd 916]

Their is no right amount of reps. Some people get better strength gains on 8 reps, while others get better results doing 5x5

And this is why you should get an individualized plan from a trainer and not ask random people on the internet.