Teams

Hockey - Men's - SUMMER WORKOUTS

7-WEEK PEAK AND STRENGTH PROGRAM (pdf)

EXTRA WORKOUTS:

Bike: Choose any one of these workouts

- (5) x 6 min Hard (level 11-12, rpm’s 110-115)/3 min Easy

- (6) x 4 min Hard (level 12-13, rpm’s 105-110)/3 min Easy

- 35 min continuous (level 12-13, rpm’s 105-110)

- 45 min continuous (level 10-12, rpm’s 105-120)

Sprint:

- Arm Swings – 3x: Start slow, accelerate to top speed (Only do 2-3 weeks)

- Paw Drill – 2 x 10 each leg (Only do 2-3 weeks)

- A – March – 2 x 10yds (Start in week 3)

- A – Skip – 2 x 10yds (Start in week 6)

- Wall Drive – 2 x 6 each leg (Do Phase 1 week 1, add phase 2 week 3, add phase 3, week 5)

- Cone Runs – 5x (Cones this far apart: 2 feet, 2 ½, 3, 3 ½, 4, 4 ½, 5)

- Push-Up Sprints – 3 x 10 yds the first two weeks, 4 x 10 yds after that

- Resisted Sprints – 3 x 10 yds, the first two weeks, 3 x 15 yds weeks 3 & 4, 4 x 10 yds weeks 5 & 6, 4 x 15 yds after that

- Sprints – 3 x 10 yds, the first two weeks, 3 x 15 yds weeks 3 & 4, 4 x 10 yds weeks 5 & 6, 4 x 15 yds after that

Agility:

- 5 yd Agility - Back and Forth working on starts and stops for 30 sec – Progress to 45 sec by week 4 – Goalie’s Side shuffle – Progress to 1 min by week 6

- Short Shuttle – 5yd, 10yd, 15yd, 10yd, 5yd – 2x through first two weeks, 1x time through week 3, 3x through, week 4 – Repeat cycle. – Goalie’s Side Shuffle

- Colgate Agility – 10 yds apart – Sprint, Side shuffle, Backpedal, Side shuffle (other way), Backpedal, Sprint - 2x through first two weeks, 1x time through week 3, 3x through, week 4 – Repeat cycle.

- W – Drill – Cones 5 yds apart in shape of a W – Go through 2x each exercise (Sprint, Side Shuffle, Backpedal)

- Pro Agility – 3 cones, 5 yds apart – Start in middle – Start 2x through, Progress to 4x by week 6 – Goalie’s side shuffle instead of sprint

- Sprint right – touch cone

- Sprint left all the way across – touch cone

- Sprint through middle

Core: Choose any core workout

1. 3 min Abs – Each exercise 30 secs unless indicated otherwise

a. Crunches

b. Left side crunch

c. Right side crunch

d. Bridge – 1 min or Side Bridge each side - 30 secs

e. Modified V-Ups

2. 4 min Abs – Each exercise 30 secs unless indicated otherwise

a. Bicycle

b. Toe Touches – Feet straight up in air just reach to touch toes fast

c. Superman Hold – 1 min

d. Leg Lift Hold – 1 min

e. Rocky Sit-Ups – Twist each way at the top of the sit-up

f. Reverse Crunches – Feet straight up in air, bring hips off ground reach with toes fast

3. Weighted Sit-Ups – Week 1 3 x 10, Progress by two every week – With 10lbs to start and progress to 35lbs by the end of the summer

4. Hyper-extensions - Week 1 3 x 10, Progress by two every week – With 10lbs to start and progress to 35lbs by the end of the summer

5. Partner Throw/Catch Russian Twist – 3 x 10 w/6lb med ball – progress by 2 reps and 2 lbs every week until end of summer. Only progress to 12lb med ball and then stay there.

6. Hanging Bent-Knee Leg Raises – Front, Left, Right – 3 x 10 each way – Progress by 2 reps each week until the end of the summer

7. Side Bride – Start week 1 holding for 1 min each side – Progress by 30 secs every week until you can’t progress anymore.

Running: Choose any workout

- Week 1 – 2.5 mile run, Week 2 – 2 mile run, Week 3 – 1.5 mile run, Week 4 – 1 mile run – Repeat Cycle

- 300 yd Shuttle – Cones 25 yds apart – Down and Back – 6x

- Week 1: 1 set, Week 2: 2 sets, Week 3: 1 set, Week 4: 3 sets

§ Repeat cycle

- 90 – 120 secs rest in between sets

- 150 yd Shuttle – Cones 25 yds apart – Down and Back – 3x

- Week 1: 2 sets, Week 2: 3 sets, Week 3: 1 set, Week 4: 4 sets

§ Repeat cycle

- 60 secs rest in between sets

Upper Body:

1. Bench Press – Set 1: 6 reps, Set 2: 8 reps, Set 3: 6 reps, Set 4: 4 reps

2. Upright Rows – 3 x 10

3. Standing Push Press – 3 x 10

4. Bent-Over Rows – 3 x 10

5. Feet Elevated Push-Ups – 3 sets to Failure

6. Bicep Curls – 3 x 12

7. DB Flys – 3 x 10