Leg Workout for Hockey

[guffaw 0]

I know the topic has been covered before however, I'm looking for more of a critique on my leg workout(s) from experienced lifters. My primary goal is to improve my skating explosiveness and my starts.

I vary my workouts from week to week. For example, I'll do Workout #1 for two-three weeks then switch to #2 or #3. It usually depends on what's available at the gym. Sometimes the Squat rack is jam packed and I have to wait 20 minutes to use it.

WORKOUT #1

Barbell Squat (4 sets, max 335# x5)

Leg Press (4 sets, max 675# x6)

Leg Extensions (4 sets)

Lying Hamstring Curl (4 sets)

Hyperextensions (Weighted, 3 sets)

Standing Calf Raise (5 sets)

WORKOUT #2

Wide Stance Smith Machine Squat

Single Leg Press

Leg Extensions

Lying Hamstring Curl

Hyperextensions (Weighted)

Standing Calf Raise

WORKOUT #3

Barbell Squat

Barbell Split Squat

Lying Hamstring Curl

Hyperextensions

Standing Calf Raise

I've also started HIIT training 2-3 nights a week and am up to a 1:1 interval of 30 seconds on, 30 seconds off. I know that I can incorporate Dumbbell Lunges into the mix. Other than that, what do you guys suggest I add/remove to the workout?

My opinion. Way too many sets per workout if all those are "working sets".

I would also lose virtually all of the seated, single chain, isolation machine work in favor of more linked strength movements that will help you become a better athlete. Why? Because you don't play hockey seated. One legged exercises, bosu ball, balance board etc. If you're at a decent strength level now perhaps some explosive movements/plyometrics.

I used to be on my butt 10 times a game. Since starting to incorporate one legged exercises and the bosu ball I hit the ice maybe once every other game.

Good luck. Legs are key!

[Law Goalie 147]

^^ agreed on ditching the seated exercises and dialling back the number of sets; I might even suggest dropping an exercise per day. Overtraining is far more detrimental than undertraining.

I would, however, point out that goalies go sometimes play hockey while seated. ;) (That's why I don't mind the hip adductor/abductor machines.)

One thing that's come up a few times in this thread is single-leg squat technique, be it off a box, into a pistol, with a foot on a bench, etc.

I recently saw someone working single-leg squats on a slide-board, with the squatting foot off to the side (ie. not sliding) and the other leg sliding sideways out and back in along the board. I think this could be a useful variation, especially for hockey, though it is dependent on relatively specialised equipment, excellent groin flexibility, and a very high degree of balance. There's also a substantial risk of injury if you overload and loose your balance; however, there would, I think, be a potentially equal benefit in on-ice injury prevention, since I've seen more than a few guys get stuck with a leg out and go down in more or less this position.

[shooter27 116]

Very simple question in the context of hockey-specific training:

Hang cleans vs. power cleans? Which one is more applicable to hockey. I've heard arguments both ways. Would love to get opinions.

[jazzyjoey 2]

Very simple question in the context of hockey-specific training:

Hang cleans vs. power cleans? Which one is more applicable to hockey. I've heard arguments both ways. Would love to get opinions.

Both are great for developing power, but for hockey the power clean is superior. I'll simply list off the reasons below.

Hang clean:

-Quick "pop" explosive movement where the bar is just below/at knee height

-Relies heavily on the stretch reflex to develop power (and also helps to develop the stretch reflex)

Power clean:

-Weight is dead on the floor, so you get a greater range of motion and activate more musculature. Glutes/hamstrings/quads etc.

-The power development relies more on activating your muscles instantly than the stretch reflex from tendons and muscles combined.

The reason the power clean is superior to hang clean in hockey is that with the hockey stride there isn't much of a stretch reflex when compared to something like sprinting (fast/short ground contact time in sprinting vs longer ground contact time in skating). Your foot is planted, then you push off and glide. So it is more beneficial to work on an exercise that can mimic the explosive push. I will say that both exercises are great, and certainly do both if you have the time. But if you want to make the most of your training time, the power clean is definitely better than the hang clean for developing power that is transferable to the hockey stride.

[Trooper 8]

I don't want to thread jack, but I've got a question in a somewhat similar area so here goes. Lately I've noticed that I've been losing a bit of both hip and low-back mobility and flexibility, in all planes (mostly front to back and rotational). I've been attempting to work on it with foam rolling and some stretching but have been seeing limited results. Does anyone have any good ways of increasing hip and low-back mobility/flexibility?

1) flexibility for flexibility's sake doesn't matter, if it is impacting your actual range of motion in a given movement then you need to address it

2) flexibility takes time to develop, do it when fully warmed up, at the end of a workout, the yoga idea is a good one

[TheSkatingDead 0]

Newbie here... this was a great thread and glad I found it, there's a lot of helpful info here...

Our session just came to an end about a week ago and should resume mid-June. In our league, I consider myself either the 2nd or 3rd fastest skater. Therefore, during this break I will be focusing on my skating strength, conditioning and speed. Mind you, this is beer league stuff only… but we still take it pretty competitively.

I’ve learned that there are 3 fundamentals that should be used: weights, plyometrics and cardio, so I’ve incorporated each of these fundamentals into my program. Of course, as with any exercise, proper diet and hydration will need to be implemented. You should also include a rest day and get the proper amount of sleep. Lastly, I would also suggest adding nightly stretching for 10-15 mins.

This is my own plan, which I've put together with a lot of time and research (a lot from this thread). Feel free to share and use it... and/or provide your comments and feedback.

Monday (lower)

- Warm up: 5 min, light treadmill jog
- Abs: Bicycle kicks

- Plyometrics: Squat jumps and single leg lateral bounds
- Weights: Barbell squats and barbell good-mornings

- Spin bike: 20 min *

Tuesday (upper) **
- Warm up: 5 min treadmill jog
- Abs: Russian twists
- Plyometrics: explosive push ups
- Weights: EZ bar curls, incline bench press, cable pushdowns, pyramid dumbbell curls

Wednesday (cardio)
- Treadmill HIIT intervals, 30 min

Thursday
- Yoga, 30 min

Friday (lower)

- Warm up: 5 min, light treadmill jog

- Abs: Stability ball pikes
- Plyometrics: split jumps and barrier lateral bounds
- Weights: dumbbell walking lunges and dumbbell single leg split squats

- Spin bike: 20 min *

Saturday or Sunday (light cardio)
- Running: 5K


* Spin bike routine:
- Warm up: 5 min
- Increase resistance every 5 min thereafter
- At 15:00 mark – single leg for 1 min
- Decrease resistance and speed 1 min
- Switch legs, repeat
- Cool down last 2-3 min

** For strength and condition purposes only.

*** HIIT:
- Warm up: 0-3 min, level 4 and 3-5 min, level 5
- Intervals: 5-18 min - 1 min level 8, 1 min level 5 (repeat)
- Cool down: 18-19 min, level 4 and 19-20 min, level 3

GO PENGUINS!!!

[jazzyjoey 2]

This is my own plan, which I've put together with a lot of time and research (a lot from this thread). Feel free to share and use it... and/or provide your comments and feedback.

Consider saving the spin bike for last on your leg days. The first exercises you do will be the ones that you'll receive the greatest benefit from. Plyos = speed, weights = strength, spin bike = cardio.

[flyguy1 1]

I would also scratch good mornings and add deadlifts. They will build you overall strength. And if all you're looking for is strength, then add overhead press and take out the isolation exercises of curls and pull downs.

[SydNap 25]

I'll just add a few notes: my experience has been that I can't do legs and be 100% for a game unless I get a minimum of four days of recovery between leg days and game days. I know some people may be able to pull it off with three days, but my preference is five days with light cardio, upper body, and core worked mixed in on those in between days. I also try to get in skates and shoot arounds on those recovery days as well. The league I play in usually has one game per week, so I try to "count backwards" from game days and set my workouts up that way. I also really try to avoid the gym on Mondays....seems like that's when the slow moving heard all flock to the gym.

[TheSkatingDead 0]

Consider saving the spin bike for last on your leg days. The first exercises you do will be the ones that you'll receive the greatest benefit from. Plyos = speed, weights = strength, spin bike = cardio.

Thank you for pointing that out - I did some research on this and agree with your suggestion. Makes sense now that I think of it... I'll update my workout accordingly - thanks!

I would also scratch good mornings and add deadlifts. They will build you overall strength. And if all you're looking for is strength, then add overhead press and take out the isolation exercises of curls and pull downs.

I don't find good-mornings all that bad... deadlifts are a little uncomfortable to do at proper form for me at this time, but I will be working on them and eventually adding them into my routine - thanks!

[splitbtw 2]

HIIT using shift length intervals and weights to generate power in the legs. Body weight and core stuff for agility and balance will help skating as well.

[Apes44 7]

here is what a speed coach came up with for me. Havnt had a chance to try it yet, also dont know where im going to find a tire

Warm Up Set Rep Time Break Side step w/ resistance band 1 2 0 Side Step w/ foot click 1 1 1 min 0 High knee 1 1 1 min 0 Butt Kick 1 1 1 min 0 Supine single leg extension 1 12 0 Supine single leg extension w/ resistance 1 12 0 Dynamic Stretching Set Rep Time Break Hurdle step over 1 10 Sunrise leg swings 1 10 Sunset leg swings 1 10 Balance Set Rep Time Break Single leg bosu balance w/ squat 3 12 0 Agility/Plyometrics Set Rep Time Break 3 Color cone shuffle drill 3 30 sec 15 sec Single leg jump down to push off and balance 3 12 15 sec Skater side hops to a spot 3 30 sec 15 sec Split leg squat jumps 3 12 15 sec Strength/Power Set Rep Time Break Tire flip 3 8 Superset w/ 1 min Glute/ham extension using resistance band 3 10 sec Bent row w/ barbell 3 8 Superset w/ 1 min Single arm, alternating, bent over dumbbell rows 3 10 sec Cardio Set Rep Time Break Turnbelt resistance 6 4 10 sec 1 min

[jazzyjoey 2]

here is what a speed coach came up with for me. Havnt had a chance to try it yet, also dont know where im going to find a tire

Interesting exercises. If your gym doesn't have a tire for tire-flips, you can substitute clean+push press, or deadlift+push press superset (3 deadlift>3 push press>rest, repeat) as it will work similar muscles.

[mcne0101 16]

Look into buying or manufacturing your own Russian Box. I would recommend making your own if you can weld, or having a local welding shop put one together for you. http://www.tpfitness.com/products/russian-box/

They are an amazing tool for increasing explosiveness in your stride.

[Meals 2]

This is great thanks everyone for posting !

[chanxebyshev 8]

Keep it old school, Bill Starr 5x5 program for strength; squats, deadlifts, powercleans, chin-ups, etc

Also I recommend trying crossfit, they post free daily workouts online, it will increase you bodies capacity to do work. I do some sort of workout 4 days a week on average and almost puked the first time I tried it.

The workout that caused this was

40 air squats (below parallel)

25 push-ups (take hands off ground at bottom)

run 200 meters

this is one round

You do 8 rounds for time, so basically how hard can you push yourself, be careful if you live in a hot climate

[koedur 0]

Similar (and simpler) to Bill Starr 5x5 is Mark Rippetoe's Starting Strength (I believe it's based on it). Squats, deadlifts, power cleans, bench press, (shoulder/military) press.

I've found this program easy to follow and implement. Great for people who have full time jobs and don't have time to hang out at the gym all day long. The "downside" is that it's focus is only strength as opposed to cardio, metabolic condition, etc etc.

[Meals 2]

I got a TRX kit, lots of core and multi movements. I like it a lot, and feel a difference in my core. I got this kit, there was a coupon a while back for it.

http://www.trxtraining.com/products/trx-force-kit-tactical

[SCATMAN 33]

Hey guys I've had recent success/improvements by fixing my diet and doing the following 2-3 times a week, 3x8 sets of everything;

Squat, push press, dead lift, powerclean (in that order - every workout)

Followed by 2 sets of either;

Kettlebell exercises (various), overhead tri extensions, curls/reverse curls "superset", bent over rows, front raises or not sure what its called.. squat jumps? (Bar in squat position with either no or light weight jumping as high as I can.)

Finish up with 3x60sec bridges and 3x60sec weighted stick swinging :p (every workout)

Pretty simple (I know it is more than just legs), but I can take extra steps now :) Hope this helps someone else, just remember to focus on the diet as much as that "perfect workout" and write down your weights to help keep track of progress.