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need a workout routine focused on hockey

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01-11-2010, 01:40 AM
  #1
ATLhockey437
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need a workout routine focused on hockey

Hey guys, so I made it a resolution to start hitting the weight room since Ive never really worked out in my life. Ive played hockey since I was 4 but thats really the only excercise I get. Now that Im back for the semester, I really want to get in shape and feel healthy and good about myself also.

While I do play in a beer league in bham, al. Im so out of shape its sad. Im one of the youngest (21) in the league but I struggle staying consistent due to lack of stamina (thanks college). I even play defense where I can be lazy but anytime I rush or play up, Im skating back to the bench looking for an o2 tank.

Anyways, I know there has to be someone on here that could be nice enough to take the time or at least provide some tips/links in torwards developing a solid workout routine for me to improve my speed, shots, balance and all the other good stuff.

The student rec center at my school is amazing so theres alot of ways to choose what muscles to work on. Since Im a complete noob when it comes to working out. It would also be helpful for nutrition tips as well including whats a proper diet for pre and post workouts. Theres even a smoothie king within our rec center too which I think is pretty sick. I plan on going 4 days a week but the problem is that my campus is surrounded with only fast food and Ive gotten into some pretty bad eating habits as well, Chick-fil-a is so damn good though haha.

Im starting to ramble now but if someone could pm or post what yours is or anything else you want to add, I would really appreciate it. Thanks guys.

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01-11-2010, 01:46 AM
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cptjeff
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Sounds like you need cardio first. Hit up the bikes and ellipticals.

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01-11-2010, 11:12 AM
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noobman
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Originally Posted by cptjeff View Post
Sounds like you need cardio first. Hit up the bikes and ellipticals.
I'd advise staying off of the elliptical. It's for girls Anyways, I agree that cardio is probably all you'd need for more gas, but based on my experience I bet those fat, slow guys in their late 20s or older are strong enough to knock you around like a ragdoll!

Being the same age and in the same situation, I really feel for you. My weight is horrendously inconsistent b/c of university life, and I usually vary between being my team's ironman and being one of the lazy guys The difference is that, with the exception of a nightly cheese overdose and mom's monthly sponge cakes, my diet is clean.


First of all... how many pushups can you do in one go? If the answer is less than ten, you probably shouldn't go doing weights yet. Just doing squats/situps/pushups/pullups with your own body weight for a month should be enough to strengthen you up and prepare you to start lifting.

If/when you do start, go with an introductory program (exercises that target core muscles and lots of ancillaries) to build a strength base. After that, you can get specific.

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01-11-2010, 12:04 PM
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Gino 14
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Check out kettlebell training.

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01-11-2010, 12:06 PM
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Heat McManus
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Pick up "Total Conditioning For Ice Hockey" by Peter Twist.

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01-11-2010, 12:11 PM
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noobman
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Originally Posted by Gino 14 View Post
Check out kettlebell training.
I've always been interested in trying that out, but I have no idea what to look for in Kettlebells and what weights to get.

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01-11-2010, 04:17 PM
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rinkrat22
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Originally Posted by noobman View Post
I've always been interested in trying that out, but I have no idea what to look for in Kettlebells and what weights to get.
try dragondoor.com although the sell lots of KB stuff, not very cheaply I must add. They do have a message board and some other research material there.

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01-11-2010, 05:53 PM
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Skating Tripods
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Plyometrics.

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01-11-2010, 06:55 PM
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Gino 14
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Originally Posted by noobman View Post
I've always been interested in trying that out, but I have no idea what to look for in Kettlebells and what weights to get.
Like what was already mentioned, dragondoor has lots of stuff. When I got my first bell, I got one from Dick's and it had a dvd included. It had the basics on it but more importantly, it had a girl demonstrating correct techniques. Form is vital to not hurt yourself when doing these exercises, at least it is to me. I'm an old guy and didn't want to screw up my back with the swings. My back actually feels much better now that I use this, my lower back seldom is stiff anymore, even first thing in the morning.

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01-11-2010, 07:09 PM
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SouthernSniper54
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I workout pretty often and do the bike for my cardio. I think I may buy me a kettlebell and try some of the workouts. To the OP ya may want to work mostly bodyweight stuff(pushups,pullups,standing squats) and focus on core strength.

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01-11-2010, 10:34 PM
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noobman
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Quote:
Originally Posted by Gino 14 View Post
Like what was already mentioned, dragondoor has lots of stuff. When I got my first bell, I got one from Dick's and it had a dvd included. It had the basics on it but more importantly, it had a girl demonstrating correct techniques. Form is vital to not hurt yourself when doing these exercises, at least it is to me. I'm an old guy and didn't want to screw up my back with the swings. My back actually feels much better now that I use this, my lower back seldom is stiff anymore, even first thing in the morning.
It looks like two sets of kettlebells will run me up $250

That's two 16kgs and two 12kgs (in case the 16s are heavy).

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01-12-2010, 06:20 AM
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Gino 14
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It looks like two sets of kettlebells will run me up $250

That's two 16kgs and two 12kgs (in case the 16s are heavy).
You only really need one kettlebell, not two per weight. If you are just starting out you will only want to work out with a single bell, too much to work on technique wise.

16's are recommended for men to start with but since I am older and was concerned about wrecking my back, I started with a 12. The 12 was a good choice for me, enough weight to get a workout, not so much that I was forcing the weight and not using good form.

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01-12-2010, 08:14 AM
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rinkrat22
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you only need 1 to start with thats the beauty of KB's

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01-12-2010, 08:16 AM
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Gino 14
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you only need 1 to start with thats the beauty of KB's
The beauty of KB's is what you can do with that one weight.

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01-12-2010, 08:27 AM
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Que Sera Sera
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I think that noobman made a good point-- if you can't do ten push-ups, don't think about anything else. Fundamentals are important.

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01-12-2010, 09:04 AM
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rinkrat22
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Originally Posted by Gino 14 View Post
The beauty of KB's is what you can do with that one weight.
maybe its just us old guys that get how less is more?

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01-12-2010, 09:51 AM
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noobman
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Originally Posted by rinkrat22 View Post
you only need 1 to start with thats the beauty of KB's
Do you know any sites with good exercises? I saw a lot of one kettlebell exercises, but then I saw a guy doing squats with one on each shoulder.



I'll probably go buy a 12 and a 16. I'm 21 and moderately strong, but as another thread eluded to I still haven't found my "man strength"


edit:

OP, I'm sorry for completely hijacking your thread!

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01-12-2010, 12:17 PM
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rinkrat22
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here are my suggestions. if you have any decent strength (25-50 push ups in a set, and a few pull ups) I would get the 16kg KB. and instead of getting another one in a different weight get a book/DVD to help you in the training area. If you get hooked you can always buy more, if you hurt yourself because you didn't learn proper technique you will have wasted your money.

I am a firefighter and spend plenty of time in the gym. I have dl 500lbs in competition and routinely do pull ups with a 45lbs plate hanging from my waist. I dont say this to brag on myself (if you have read any of my posts this is apparent) I say it so you understand that I started with a 16 and a book. Now I have 2 16kg, 2 24kgs, and 1 32kg KB's. so take your time and learn the correct way otherwise the bell will punish you. then you won't be playing hockey or working out.

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01-12-2010, 03:18 PM
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Gino 14
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Originally Posted by rinkrat22 View Post
If you get hooked you can always buy more, if you hurt yourself because you didn't learn proper technique you will have wasted your money.

I am a firefighter and spend plenty of time in the gym. I have dl 500lbs in competition and routinely do pull ups with a 45lbs plate hanging from my waist. I dont say this to brag on myself (if you have read any of my posts this is apparent) I say it so you understand that I started with a 16 and a book. Now I have 2 16kg, 2 24kgs, and 1 32kg KB's. so take your time and learn the correct way otherwise the bell will punish you. then you won't be playing hockey or working out.
As I also stated, technique is very important with KB's. The last thing you want to do is start to train and mess yourself up. Here's a couple links for some exercises and info:

MBody

Bodybuilding

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Old
01-13-2010, 08:33 AM
  #20
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You should try doing a combination of
Cardio
Plyometrics
Core training
Resistance training


A good program to check out is Crossfit. Stretching and Yoga is good as well.

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