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Workout/practice ideas

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Old
07-21-2011, 01:34 PM
  #1
GodsARangerFan
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Workout/practice ideas

What are your ice hockey workouts at the gym like? I'm looking for a way to practice now that it's the offseason. Also do you guys have any drills you like at the rink? Skating shooting defense, i need to work on everything haha

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07-22-2011, 02:20 PM
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shello
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Quote:
Originally Posted by GodsARangerFan View Post
What are your ice hockey workouts at the gym like? I'm looking for a way to practice now that it's the offseason. Also do you guys have any drills you like at the rink? Skating shooting defense, i need to work on everything haha
Gary Roberts and Nike have a bunch on youtube

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Old
07-22-2011, 02:52 PM
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Quote:
Originally Posted by GodsARangerFan View Post
What are your ice hockey workouts at the gym like? I'm looking for a way to practice now that it's the offseason. Also do you guys have any drills you like at the rink? Skating shooting defense, i need to work on everything haha

Like shello said Gary Roberts teamed up with nike to make a workout for the offseason, it's called "Train like Stamkos" if you want to be the best you can be I suggest to check it out.

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07-22-2011, 03:10 PM
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Guffaw
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Great thread.

As for the gym, squats, lunges, plyometrics, sprints, core work(abs,low back), and a good stretching routine will likely help. I train my entire body, but legs are so critical in hockey. They're also my weak point so I'm focusing on them.

Any links to youtube appreciated. I'm off fridays and no one shows at the local rink for open hockey so I need drills etc. that I can work on.

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07-22-2011, 07:20 PM
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shello
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Quote:
Originally Posted by Guffaw View Post
Great thread.

As for the gym, squats, lunges, plyometrics, sprints, core work(abs,low back), and a good stretching routine will likely help. I train my entire body, but legs are so critical in hockey. They're also my weak point so I'm focusing on them.

Any links to youtube appreciated. I'm off fridays and no one shows at the local rink for open hockey so I need drills etc. that I can work on.
I typed this up at the begining of the summer for the Gary Robert and Nike's program to keep me organized.

Weeks:
1-4:
http://www.youtube.com/watch?annotat...cBU&feature=iv
6-9:
http://www.youtube.com/watch?annotat...blk&feature=iv
11-12:
http://www.youtube.com/watch?annotat...hi8&feature=iv

Week 1-4
Day 1: Warm Ups: http://www.youtube.com/watch?annotat...iN8&feature=iv
Day 1: Drills:
http://www.youtube.com/watch?annotat...GvQ&feature=iv
Day 2: Recovery:
http://www.youtube.com/watch?annotat...4eo&feature=iv
Day 3: Warm Ups:
http://www.youtube.com/watch?annotat...iN8&feature=iv
Day 3: Drills:
http://www.youtube.com/watch?annotat...Pnk&feature=iv
Day 4: Recovery:
http://www.youtube.com/watch?annotat...4eo&feature=iv
Day 5: Warm Ups:
http://www.youtube.com/watch?annotat...iN8&feature=iv
Day 5: Drills
http://www.youtube.com/watch?annotat...lbI&feature=iv



Week 5
Recovery Week, I.e.-hockey, football, basketball


Week 6-9
Day 1: Warm up:
http://www.youtube.com/watch?annotat...iN8&feature=iv
Day 1 Drills:
http://www.youtube.com/watch?feature...&v=VxaiCr-Bu14
Day 2: Warm up:
http://www.youtube.com/watch?v=7qUNM...651&feature=iv
Day 2: Drill:
http://www.youtube.com/watch?feature...otation_624631
Day 3: Warm up:
http://www.youtube.com/watch?v=VLCwL...991&feature=iv
Day 3: Drill:
http://www.youtube.com/watch?v=o3Bjt...049&feature=iv
Day 4: Warm up:
http://www.youtube.com/watch?feature...otation_855099
Day 4: Drill:
http://www.youtube.com/watch?v=CxihN...otation_448693
Day 5: Warm up:
http://www.youtube.com/watch?v=VLCwL...069&feature=iv
Day 5: Drill:
http://www.youtube.com/watch?v=VLCwL...069&feature=iv



Week 10
Hockey, football, baseball

Week 11-12
Day 1: Warm up:
http://www.youtube.com/watch?feature...otation_700654
Day 1: Drills:
http://www.youtube.com/watch?feature...otation_421143
Day 3:
Team Training
Day 4: Warm up:
http://www.youtube.com/watch?feature...otation_268626
Day 4: Drills:
http://www.youtube.com/watch?feature...otation_977244
Day 5:
Team Training

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Old
07-22-2011, 09:07 PM
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I'm sidelined with an injury right now but my training program was this.


Mon to Fri

5:30am Wake up grab water and go jogging for 30 minutes ( at 60%)
6:30 eat shower etc, drink water(
very important)


8:00am Dryland ( doesn't have to be at a gym or even with weights) here's what I do:

50 Pushups( I'm a wimp Lol, nah jks helps get my arms warmed up
for shooting)

50 sit-ups/crunches( I play soccer also so I need to be fast but having a good core really helps in hockey)

20 Leg lifts ( I do em with weights they're hard) they help with lower body is what my soccer coach tells me.

Static hold for 2 Minutes X3 ( it's likes pushups but your abs hold you body up)

20 Squats ( I don't do em with weights)

I dont what this is call exactly but my coach calls it the wall challenge, you lean against a wall in a sitting position without a chair and hold yourself up.

Then my coach tells us to start squat down but to jump up 10 times.


I do that 5 times

The I do 30 calf extensions.


Usually I Finnish that by 11, it's very important that you stay hydrated during your workout.


Then at around 1 I got to the rink work on aim for 30 Min and then I shoot 100 pucks, followed by 30 min of stickhandling and then I'm done.


Last edited by BLBarmada: 07-22-2011 at 09:17 PM.
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Old
07-27-2011, 05:50 PM
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GodsARangerFan
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Thanks for those links, very helpful

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Old
07-27-2011, 07:06 PM
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Quote:
Originally Posted by GodsARangerFan View Post
Thanks for those links, very helpful
There's also another youtube channel with great idea's for practice, not sure what it is though, I'll look for it right now.

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Old
07-27-2011, 07:09 PM
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Quote:
Originally Posted by GodsARangerFan View Post
Thanks for those links, very helpful

Not the one I was looking for but still good, try "HockeyOT"

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Old
07-30-2011, 03:34 AM
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GodsARangerFan
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^ill have to check it out. Good heads up.
Anyone do roller to practice for ice?

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Old
07-30-2011, 04:42 AM
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I do some random rollerskating with my inline skates because in Milan there are no ice rinks during summer.. but mostly i work on balance and leg "movements" to get better agility with feet..
For strength i think is better to train at the gym or make some biking!

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Old
07-30-2011, 12:41 PM
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Subnordi
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Quote:
Originally Posted by GodsARangerFan View Post
^ill have to check it out. Good heads up.
Anyone do roller to practice for ice?
Yeah, I roller quite a bit, keeps the legs in shape.

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Old
08-01-2011, 02:05 PM
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Little Nilan
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Here's my exact program(copy/paste, comments are for me) for the next 6 weeks:

Nothing is set in stone, sets/reps are just guidelines, Max effort work is a huge 1 repetition max of a compount exercise, SSB is safety squat bar (for lower back and upper back work), french is because I'm french, total volume corresponds to the volume calculated in competitive weightlifting programs, Smolov is a squat program, modified program is my bench press program, warm ups are glute hams for hamstring maintenance, practice work is a ton of technically perfect reps, supplementary is an exercise that directly targets a weakness and improves upon a lift (squat/press/deadlft) and assistance work is for hypertrophy/rehab/strengthening.

Lundi:
(warm up)
Glute ham raises (20-30 reps - maintenance)
(Practice work)
Front squat SMOLOV
MAX EFFORT - block pulls
(Supplementary)
SSB (3 - 12 reps) - NOT TO FAILURE - not too many sets (don't go over 10 000 - 12 000lbs total volume) - ceci sera éventuelllement changé pour d'autres chose
(Rep work 3-4 sets, reps)
Glute bridges 3 sets 10 - 20 reps
Back raises 3 - 4 sets 10 - 20 reps
Abs (pulldowns/Landmines/Cable twists/Leg ups) - just do abs

Mercredi
(warm up)
Ball throws
Push ups
Glute ham raises
(practice work)
Bench Press/pin press - modified routine
MAX EFFORT - floor press, decline press, overhead press, push press, pn press, incline press, seated, press, all grips
(Supplementary)
DB bench press 2 sets 10/pin presses
(rep work - do quick 45 sec pauses)
Tri extensions 3 sets 12
DB rows 3 sets 10
Lat pulldowns 3 sets 10
DB raises
ABS (20 rep sets, leg ups, crunches, pulldowns)


Vendredi
(warm up)
Glute ham raises
(Practice work)
[Speed pulls/jumps/kneeling barbell (go by feel, reps, sets, etc.)]
Front squats SMOLOV
Speed box squats (go by feel, reps, sets etc)
Sumo deadlift for reps 1 set
(Supplementary)
SSB good mornings 3 sets of 15 - le set de sumo et ceci sera éventuellement changé pour des stiff legs/romanian/dimmels
(rep work)
45 deg hypers 4 sets 10 80lbs DB
ABs

Samedi
(warm up 5- 10 min)
Ball throws
Push ups
Glute ham raises
(practice work 20-30 min)
Speed bench (12 sets of 3 - start VERY LIGHT, don't go overboard)
Incline bench/pin press - modified routine
(supplementary work)
DB press 3 sets 10-12
(rep work)
Tri extensions 3 sets 12
T-bar row 4 sets 10
Chest row 3 sets 20
ABS

This is just an example, I didn't start out working out like this. I started out with very simple programs.


Last edited by Little Nilan: 08-01-2011 at 02:26 PM.
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