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Hockey Program

Hockey Program, By: Jayson Hunter

This program is designed so that they build throughout the off-season and peak in strength right before the season starts.�� They then will go to a maintenance program during the season.The SAQ program is done 2 times a week on days that are different than their strength training days.An example is to strength train on Mon and Thurs then complete the SAQ program on Tues and Fri, Wed: off day.The weekend can be used for rest or just general conditioning if they want. I included 2 conditioning programs that they can do for aerobic conditioning and getting their legs into shape.

SAQ program

Speed/Agility Program

Frequency:�� 2x a week

Warm-up

High Knee run������������������������������������������������������������������������������������� 3 sets x 15yds

Skipping����������������������������������������������������������������������������������������������� 3 sets x 20yds

Side Shuffle����������������������������������������������������������������������������������������� 3 sets x 20yds

Knee to chest walk����������������������������������������������������������������������������� 3 sets x 20 yds

Complete the warm up in a circuit style fashion where you start with the first exercise and continue immediately into the next one and so forth until you complete all of them a total of 3 times.

All exercises should be performed as fast as possible, but in good body control.Focus on quick feet and lower legs to go faster.

(Mar-Apr)

Carrioca����������������������������������������������������������������������������������������������� 3 sets x 15yds

Single Leg Hops���������������������������������������������������������������� 2 sets (each leg) x length of ladder

Ickey Shuffle in Ladder������������������������������������������������������ 2 sets x length of ladder

In/Out Jumps��������������������������������������������������������������������������������������� 3 sets x length of ladder

Skaters Jump�������������������������������������������������������������������������������������� 3 sets x 24

(May-July)

Carrioca and Turn������������������������������������������������������������������������������ 3 sets x 20 yards

Diagonal Jumps����������������������������������������������������������������� 3 sets x ladder

Zig Zag Drill����������������������������������������������������������������������������������������� 3 sets x length of ladder

1-Leg In/Out Jumps��������������������������������������������������������������������������� 3 sets (each leg) x length of ladder

(Aug-Oct)

Carrioca and Turn������������������������������������������������������������������������������ 3 sets x 20 yards

Double Leg Hops������������������������������������������������������������������������������� 4 sets x ladder

Single Leg Lateral Hops��������������������������������������������������� 3 sets (each leg) x ladder

Skaters Jump�������������������������������������������������������������������������������������� 3 sets x 24

Explanation of Exercises

In-Out Jump

1. ��� Stand to left of ladder with feet together.

2. ��� Jump into first square with both feet then immediately out to the right side of ladder.

3. ��� Repeat in other direction jumping into the second square, and so on down the ladder

Ickey Shuffle

1. ��� Stand to the left of ladder beside the first square.

2. ��� Step into first ladder with right foot.Follow with left foot into ladder and quickly step out other side with right.

3. ��� Lift left foot up and step into next square.Step in with right foot and back out with left foot to other side of ladder.Continue down ladder and repeat according to prescribed plan

Single Leg Hops

1. ��� Stand on one foot with knee slightly bent at end of ladder.

2. ��� Hop into first square landing on the ball of foot.Continue down the ladder attempting to keep ground contact time short while maintaining control.

3. ��� Continue according to prescribed program.Repeat with other leg.

Carrioca

1.������ Keep a natural athletic stance with a natural bend in your knees.

2.������ Move and push off the balls of your feet and rotate hips so that your left leg crosses in front of the right leg.Next step is to bring right leg back to a natural athletic position and then cross left leg behind right leg and then return to athletic stance.Continue this action at a jog pace for desired distance.

Carrioca and Turn

1.������ Start in an athletic stance.When command is given start performing the carioca.

2.������ When the whistle or command is given plant the feet and the body, and come back in the opposite direction.Go until desired distance is covered.

Diagonal Jumps

1. ��� Stand with feet hip-width apart, knees slightly bent, to the left of ladder by the first square.

2. ��� Jump over ladder landing on the right side next to second square.

3. ��� Jump over ladder landing on left side next to third square and so on down the ladder.

4. ��� Repeat according to prescribed program.

Zig-zag Drill

1. ��� Stand to the left of the ladder approximately 2-3 feet away.

2. ��� Forcefully push off the left foot and land the right foot in the first square.

3. ��� Push off with right foot as hard as possible and land left foot on ground outside of ladder.Repeat and land foot in next square and so on down the ladder.

4. ��� Do not �double hop� upon each landing.

Double Leg Hops

1.������ Start at one end of the ladder and jump into the first square and every square thereafter as quickly as you can.

2.������ Repeat back down the ladder without touching the ladder.�� This can be a timed event to improve speed.

Single Leg Lateral Hop

1.������ Stand at the end of the ladder with the ladder to your left side.Stand on your left leg.

2.������ Proceed to jump into the first square with your left leg and try to jump all the way down the ladder on your left leg.

3.������ Repeat with the ladder on your right side and you should be jumping with your right foot this time.

Skaters Jump

1.������ Start balancing on your left foot, then jump to the riht and land on your right foot, stick the landings.

2.������ Jump back to the left fot and repeat.

3.������ Use a distance that will allow you to complete the drill but presents a challenge.

4.������ Perform five sets of 12 round trips (24 total foot contacts).This can be done indoors or outdoors.

Here are a couple of drills that can be done on the ice with the resistance tubing.

1.������ Have them wear the resistance belt.You stand to the side of them or direction of travel and stretch the resistance tubing out so you may be 10-12 feet away or however long the rubber tubing is.On whistle command they does a cross over, turn and explodes towards you.The idea is that the tubing will pull them towards you faster than he normally would go and this will train the muscles to fire quicker and after a good amount of practice they will start to be conditioned to fire that fast all the time.This will then improve their lateral speed.This exercise can also be done going forward as well.Another variation is to have you start skating away from him as soon as they start so that you are keeping the rubber tubing tight and keeping that resistance on.This will cause them to have to keep driving and skating faster than they normally would without the resistance.

2.������ Another drill is using the same idea except you are standing away from them with the tubing outstretched.On a whistle command they take off laterally and pull you along.You can adjust the resistance by dragging your skates on the ice.

3.������ These two exercises can be done with 4-5 sets per exercise and repeated every other day.

Squats - BB

1) ��� Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart.Step under bar and position bar across posterior deltoids at middle of trapezius (as shown).DO NOT rest bar on neck.Lift elbows up, pull shoulder blades together, and lift chest up to create a �shelf� for the bar.

2) ��� Start position:Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart.Back should be straight in a neutral position.

3) ��� Lower body by flexing at the hips and knees.Upper body can flex forward at the hips slightly (~5�) during movement.Be sure to �sit back� so that knees stay over the feet.

4) ��� Once thighs are parallel to floor, return to start position.

5) ��� Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury.Keep weight over the middle of foot and heel, not the toes.

6) ��� DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement.Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Leg Curls - prone

1) ��� Lie face down on bench with pad adjusted to fit behind ankles.If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.

2) ��� Start position:Position knees below bottom edge of bench or pad.Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).

3) ��� Raise lever arm by flexing at the knees past 90�.

4) ��� Return to start position.

Abdominal Crunch - flexaball

1) ��� Sit in upright position on flexaball with feet flat on floor.

2) ��� Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region.Raise hips slightly to create a �table top� position parallel to floor.

3) ��� Place hands behind head with elbows back and out of sight.Head should be in a neutral position with a space between chin and chest.

4) ��� Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.

5) ��� Return to start position.

6) ��� Remember to keep head and back in a neutral position.Hyperextension or flexion of either may cause injury.

Single Arm DB Row

1) �� Stand with feet hip width and knees slightly bent.

2) �� Start position:Bend at hips with back straight and knees bent .Take one hand and place on stationary object that is approximately waist height to support upper body.Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).

3) �� Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.

4) �� Return to start position.

5) �� Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.

DB Chest Press

1) ��� Sit in an upright position on a flat bench with a DB in each hand.(You may rest each DB on the corresponding thigh.)

2) ��� Start position: Lie onto your back and bring the DB�s to your shoulders.Press the DB�s up directly above the chest with palms facing forward.

3) ��� Lower the DB�s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line.

4) ��� Let your upper arms go slightly past parallel to the floor and press the DB�s up to the start position.

5) ��� To end the exercise, place the DB�s on shoulders and return to the seated upright position.

Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.Hyperextension or arching of the back may cause injury.Never lock out elbows.

Lateral DB raise (or abduction)

1) ��� Stand with feet shoulder width apart or sit on bench in upright position.

2) ��� Start position:Grasp DB�s with a neutral grip (palms facing each other).Arms should hang down at sides with elbows slightly bent.

3) ��� Raise DB�s to side of body at shoulder height keeping elbows only slightly bent.

4) ��� Return to start position.

5) ��� Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.Keep shoulders stabilized by squeezing shoulder blades together throughout movement.Do not shrug shoulder towards ears.

Barbell Curls

1) ��� Stand with feet shoulder width apart and knees slightly bent.

2) ��� Start position:Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides.Elbows should be close to sides.

3) ��� Flex at the elbows and curl bar up to approximately shoulder level.Keep elbows close to sides throughout movement.

4) ��� Return to start position.

5) ��� Remember to keep back and head straight in a neutral position throughout movement.Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Supine tricep extension - barbell

1) ��� Sit in upright position on a flat bench.Grasp bar with shoulder or medium width withoverhand grip and rest it on thighs.

2) ��� Start position:Lie onto back and bring the barbell to your chest.Press bar up so that bar is directly over upper chest.

3) ��� Lower bar towards forehead by bending elbows to 90�.Elbows should remain pointing forward.

4) ��� Return to start position.

5) ��� Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury.Keep shoulder stabilized throughout movement.

Hook-lying Bent Leg Lift

1) ��� Lie back on floor or bench with knees bent, feet flat, and hands at sides.

2) ��� Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in bydrawing naval in towards spine).Lower back should be in a neutral position.

3) ��� Keeping knees bent, slowly raise one foot 8-12 inches from floor while maintaining lower back position.

4) ��� Lower leg and repeat with opposite leg.

5) ��� Remember to maintain stability in trunk throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK.

Oblique Crunch

1) ��� Lie with back on floor or bench with knees bent.

2) ��� Start position:Place left ankle on right knee as shown.Position left arm out to side and place right hand behind head.Right elbow should be pulled back and out of sight.

3) ��� Leading with the chin and right shoulder, contract abdominal muscles and raise right shoulder off floor or bench towards left knee.

4) ��� Return to start position.

5) ��� Remember to keep head and neck in neutral position throughout movement.Do not twist excessively - elbow does not need to touch knee.

Wrist Extensions (reverse wrist curls)

1) ��� Grasp DB or BB.Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.

2) ��� Hands and wrists should be off the thighs or table (as shown).

3) ��� Raise the weight by extending at the wrist.

4) ��� Lower the weight and repeat as prescribed.

5) ���

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