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07-15-2012, 05:29 AM
  #19
BADoglick
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Join Date: Jun 2012
Posts: 74
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I play all year, but in multiple rec roller leagues. But I do train seriously.

I lift once or twice depending how many games I play in a given week, but everytime I work out I go all out....3+ hours of full body.

I'm very flexible with the routine, but the outline is the same. I always start with compound stuff but on machine. Like hack press or leg press machines, or the bench, row, etc stuff where you put the 45s on and control the individual arms. I can safely lift the most weight that way, so I do it first. Then to work the stabilizing muscles, I'll do some actual squats, deadlifts, pull ups, and either bench of dumbbell flys depending on what I feel I need more. Then with straight, shorter barbells I work my way up with skull crushers, biceps, and forearms (both ways). Then knock out some crunches or ab twists and then throw in like 5 min on a cable calf machine and I'm good.

So I do that once or twice a week, play one to three games, maybe play a pick up game or go to stick time if I only play one game, and I get practice skating when I ref.

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