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Leg workout for a D MAN

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09-26-2007, 04:38 PM
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Leg workout for a D MAN

Ok well i havent been on the ice in about 3 years been playing roller and ice hockey all my life as goalie. I can fly on skates and am a pretty big kid being 6"2 185. I was told that the team needed dfensemen and i thought i would give it a shot. Theres no harm in trying but ive been playing hockey since i was 5 so i know the role of a defense men. So to work out my legs this is wat i did at the gym today
I did about 45 calf raises with 45lbs on the machine.
Then i ran the treadmill for about 10 min, slight incline
Then i leg pressed 260 lbs about 75 times
Did about 45 leg extensions
and finished by running the bike for 5 minutes.

My goal is to get strong in my legs so i can throw checks and stand my ground. And also just for the simple fact of making my legs stronger.

At my gym there is an AHL ref that told me he doesnt work out his legs DURING the season, does that seem about rite.
Any comments are appreciated. Suggestions are even better. Thanks

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09-27-2007, 12:34 AM
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I would incorporate squats into your workout, other then that it looks pretty solid.

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09-27-2007, 12:48 AM
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Squats deadlifts and calf raises.

HIT is better for building strength than high rep work.

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09-27-2007, 12:02 PM
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Stay away from the leg extensions they shred knees.
Full depth squats are also vastly superior to leg presses in every way, deadlifts are also great.
I would recommend free weight exercises over any machine, they are more efficient, and most of the time safer.
Your rep range is to high for building strength, I would stay between 20 and 30 reps per exercises.

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10-01-2007, 02:32 PM
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leg strength

follow this link. good workout, and what could apply more to hockey than balance and one leg strength.

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10-01-2007, 03:20 PM
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This is the routine I'm doing now:

- 5 minute warm up on stationary bike or treadmill.
Leg Extensions - 2x15 (warm-up)
Power Cleans - 3x6
Squats - 1x20 (all squat sets need to be pyramided up), 1x15, 1x10, 1x6
Romanian Dead-lifts - 4x10
Hamstring Curls - 3x12, 1 drop set (drop 3 times)
Leg Extensions - 3x12, 1 drop set (drop 3 times)
Seated Calf Raises - 3x12
Standing Calf Raises - 3x10

So far I'm seeing excellent results. I've also implemented running 4 300 metre sprints with a 2 minute rest inbetween sprints.

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