New Hockey Workout

[flyguy1 1]

I put together this routine that I want to start doing and wanted to see if I can get some critiques from a more hockey specific perspective.

Alittle background before I start. I would say I am an 'advanced' lifter. I've been going to the gym for 10+ years, have a decent amount of size and strength (5'10" 185lbs). I have always focused on more of a bodybuilding routine, but have found out with my experience that I respond better to lower reps (4-5 reps) on main heavy lifts (bench press, squat, deadlifts, military press). I also respond better to compound exercises than isolated exercises.

Since I just got back into playing hockey again after a long layoff, I wanted to gear my workouts to help me perform better and to may help 'prevent injury'. I normally do a 4 day split but now that I started playing 1-2 times a week, its hard for me to fit in my workouts with hockey. I end up taking a few extra days to rest because I know I need it after 2 games a week (it could be the age catching up to me but im only 30!). So I want to cut down my gym workouts to a 3 day split and add in Plyometrics (post workout and with HIIT) and HIIT (days on its own) to the weeks I only play 1 game. My main goal is to work on explosiveness, strength endurance and keep building overall muscle/strength. Also want to make sure I have proper rest and not overtrain.

I took alot of tips and ideas from this thread http://www.modsquadhockey.com/forums/index.php?/topic/59677-leg-workout-for-hockey/

which i wanted to reference.

Here it is:

Day 1: Chest, tricep

Bench Press 4x8,6,5,4 (increasing weight)

(Superset) Incline DB Press 4x10,8,6,6 (increasing weight)

(Superset) Decline Push ups 4xMAX

Close Grip Bench Press 4x8,6,5,5

Plyometrics/Core (explosive pushups?, medicine ball workouts (spikes?, twists? sorry dont know the names)

Day 2: Legs

Squats 4x10,5,5,5 (increasing weight)

DB Lunges 4x5

DB Step ups 3x6

Straight Leg Deadlifts 4x8,6,5,5 (increasing weight)

Adductor machine 4x10 (I want to strengthen my groin, always very tender after games)

Plyometrics/core (jump squats, box jumps, burpees, hanging leg lifts

Day 3: Back/shoulders/bicep

Deadlifts 4x8,6,5,5 (Hex bar, increasing weight)

Pull ups 4x10 (weighted)

Bent over Row 4x10,8,5,5 (increasing weight)

Power Cleans 4x8

Military Press 4x8,6,5,4

Landmine Presses 4x10,8,6,6

Hammer Curls 3x8,6,6

Cardio: Stationary Bike (light and hard for 1.5 minute intervals)

There was a good amount of thought while planning this routine, alot of things I don't really agree with but wanted to add. For example, Straight leg deadlifts for legs and regular deadlifts with back. I know deadlifts are KEY but wasn't sure which is best on leg day. It was also hard to include all these exercises in a 3 day split. I was thinking it might have been better to do either 3 full body workouts with each day having a different rep range. Or even an Upper/Lower workout (2 day upper, 2 day lower). Both of these would allow to be alittle more dynamic with exercises and trying new things.

I also want to add a day of HIIT on weeks I only have 1 game. My brother does strongman competitions so I was thinking about training with him on the field with circuits including sandbag drag sprints and other body weight, explosive HIIT workouts.

I would like to know what you guys think and if I should tweak anything or suggestions.

Thanks

[jds 20]

Have you thought about incorporating an explosive move after the strength move? For example, do a set of bench press, followed immediately by a set of plyo pushups or medicine ball presses (throw the medicine ball as high as you can while in a prone position). Just have to be careful with form on the plyo after fatiguing the muscles so you don't get hurt. I did low reps (5-6) and heavy weight followed by 8-10 plyo moves. Rest a lot. Repeat. I have used this routine and noticed increased power.

[applesauce9 0]

You should move plyos to before the weight lifting. Also, I would recommend only 2 really explosive exercises per day. In your back day you have deadlifts, military press, and cleans. This is a lot for the body and you should tone it down a bit and try to concentrate on certain ones.

[Quintin 16]

Why do a BB split for hockey...?

Assuming you're using a hex bar because of hip issues ie. impingement? Or you just don't like conventional/sumo? Box squats?

If you are an advanced lifter, got any numbers?

Level of hockey?

Combining plyos with core work? The point of plyos is to improve contraction of fast twitch fibers. Why fatigue it in a circuit?

Nutrition - keep in check. This will ultimately decide whether you will reach your goals with performance/body composition or fail.

Far too much volume and accessory work, especially if you're trying to avoid overtraining. More does not necessarily mean better, much as using soreness as a marker for a good training session.

If you respond better to lower reps, stick to it. Keep the intensity but lower the volume. Leave the high volume work for when you have the time to recover.

With regards to hockey specificity, stick a day in there for doing dryland movements ie. balance board, agility ladder, transitional speed work, movement pattern work etc. Not a day for killing yourself, but to reinforce and build movement patterns that will transition into your game. These are much less taxing than with strength workouts.

If you can get a sled, drag and walk with it. If not, tempo runs on a hill do fine as well.

[flyguy1 1]

Have you thought about incorporating an explosive move after the strength move? For example, do a set of bench press, followed immediately by a set of plyo pushups or medicine ball presses (throw the medicine ball as high as you can while in a prone position). .

I have thought about this and may change it and work it in.

Why do a BB split for hockey...? I tried to vere away from standard BB split, but its probably very similar since thats what i have been doing mostly over the years.

Assuming you're using a hex bar because of hip issues ie. impingement? Or you just don't like conventional/sumo? I feel more comfortable doing deadlifts with hex bar, have had issues with my back using straight bar Box squats? Deep squats

If you are an advanced lifter, got any numbers? by advanced lifter, i mean i have lots of experience working out in the gym, focus on correct form, not new to training. I never max out but can normally do 3-4 reps of each bench 245, squat 275, deadlift 335

Level of hockey? B

Combining plyos with core work? The point of plyos is to improve contraction of fast twitch fibers. Why fatigue it in a circuit? I was thinking work on explosiveness first with plyos and then work core, add circuits in end. I also need to improve my endurance late in games.

Nutrition - keep in check. This will ultimately decide whether you will reach your goals with performance/body composition or fail. diet/nutrition is on point, have been eating more to supplement the calories lost.

Far too much volume and accessory work, especially if you're trying to avoid overtraining. More does not necessarily mean better, much as using soreness as a marker for a good training session. you are right, i always forget, LESS IS MORE

If you respond better to lower reps, stick to it. Keep the intensity but lower the volume. Leave the high volume work for when you have the time to recover.

With regards to hockey specificity, stick a day in there for doing dryland movements ie. balance board, agility ladder, transitional speed work, movement pattern work etc. Not a day for killing yourself, but to reinforce and build movement patterns that will transition into your game. These are much less taxing than with strength workouts.

If you can get a sled, drag and walk with it. If not, tempo runs on a hill do fine as well. I was thinking about adding a day like this once a week when only have 1 game. maybe was thinking about going alittle too hard but thanks for the tips to work on.

Also I know when I need an added rest day. So if I'm beat, I'll give myself that extra day, unless i have a game. Then i'll probably take an extra day off afterwards to make sure I enough rest to recover. Lowering workouts to 3 days was a main reason to help recover. I know this wasn't perfect, thats why i wanted a critique to see what to change, add, subtract. Thanks for all the tips.