Choice Strength Training Core Program 3 Sets example essay topic

The perfect forward for hockey is about 6 foot 2, and is about 220 pounds of muscle. They need a good aerobic and anaerobic system if they are to be at the peak of there performance. A normal forward uses 80% of the ATP-PC system and about 20% of their Lactic Acid system. For them to be at there best they need to train in three different programs: 1. They need an off-season program, which will get them into condition to be conditioned and also improve their strength. 2.

They need preseason training with will mainly help them improve their ATP-PC system, and that's where they " re going to get their explosiveness. 3. This is the in-season training, which is simply used to maintain your muscle endurance, muscle strength, your condition and flexibility. Off-Season is the time when hockey players build their base foundation. There is no coach on your shoulder pushing you to the limit and you need to keep that foundation if you are to compete at a high level.

This is the only time of year you have to build on your muscle strength, muscle endurance, flexibility and aerobic conditioning. It usually will take about 6-8 weeks, three to five times a week to be at the peak of your performance, but if you are suffering from injury like a aggravated groin or suck, it may take as long as 12 weeks of base training. Aerobic training is probably one of the most important cause not only does it improve your cardiovascular efficiency and recovery but it allows you to train harder to improve your speed, power and quickness which will help you in high intensity games. It also allows you to repeat the movements. All players have done suicides at one point or another and as it goes on your legs start to feel like dead weights, which is because of an inferior aerobic system. If you have a good base between suicides your muscle will replenish themselves, exactly like during a whistle in hockey.

This is essential if you want to compete at a high intensity. For this you will need train the system and by doing so you can do some in-line skating, rowing, cycling or even water running. It is suggested that you use more then one of these and at best do as many as possible. The more strength you have available to perform hockey skills, the more likely you are to perform those skills at a high level. For example a weak set of leg muscle result in poor starts and stops. Therefore the more you can repeat these skills at a high level the better the odds are that you will dominate over you opponents.

A perfect example is John Le Clair he he's almost impossible for a defense men to move from in front of the net and he will do it to you all game long. Thereby the Muscle Strength and Endurance program is based on a core list of exercise that will help you establish good bases for your upper body for shooting and lower body skills used for skating power and agility. Yet the most important part of a forward is their torso that will provide a stability required for most hockey skills. Flexibility is what provides fluid motion and minimal risk of injury. Flexibility also provides range of motion and elasticity, which are crucial for the player to generate the power at high-levels. The power of Brett Hull's slap shot does not come from brut strength but from range of motion as well.

A forward cannot only have flexibility in certain spots, but they need it throughout the body because hockey uses practically every muscle in the body. For example, when you get hit and land in an unusual position you want your muscles to extend smoothly and then recoil back into there normal position without any tearing, also you want fluid motion in your forearm to snap that puck into the back of the net. Therefore an off-season work out for a forward would look similar to this. The Aerobic TrainingRunningCyclingRowingIn-Line Skating Water Running Core Strength Training Upper Body Bench Press Incline Bench Press Military Press Pull-Downs Biceps Curls Triceps Curls Wrist CurlsTorsoSit-Ups Back Extension Lateral Raises Lower BodySquatsLeg Flexion Leg Extension Heel Raises Lateral Leg Pull Core Muscle Endurance Training Twist Sit-Ups Knee Tucks Trunk Lifts Leg Lifts Push-UpsDipsLateral CurlsBurpeesSlide Board Flexibility Training Seven-Point Sequence Calf stretch Knee Lunge Hip Stretch Groin Stretch Quad Stretch Abdominal Stretch Back Relaxer Therefore your week may look like this: Monday Strength Training Core Program 3 sets, 8-10 reps, 4-2-4 tempo Flexibility Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) Tuesday Aerobic 30 min easy of you choice Muscle Endurance Core Muscle Endurance Training 3 sets of 20 at 1/6 sec Flexibility Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) Wednesday Strength Training Core Program 3 sets, 8-10 reps, and 4-2-4 tempos Flexibility Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) Thursday Aerobic 30 min easy 10 min hard of you choice Muscle Endurance Core Muscle Endurance Training 2 sets of 30 at 1/4 sec Flexibility Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) FridayStrength Training Core Program 3 sets, 8-10 reps, and 4-2-4 tempos Flexibility Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) Saturday Aerobic 30 min easy 15 min hard of you choice Muscle Endurance Core Muscle Endurance Training to exhaustion at 1/ sec Flexibility Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) Sunday Day off Do this for 6-8 weeks depending on you results. When possible increase time spent during Aerobic System. Pre-season is your opportunity to determine how well you will prepare to win in the upcoming season.

If you establish I good foundation in the off-season, you are ready to train speed, power and quickness, which are the essential elements to winning hockey games. At this time you should be more focus on training the muscles for the movements specific to hockey, but you can not let all of your off-season work slip away because you don't want to loose the foundation you prepared. Speed allows forwards to play end-to-end hockey at the same high pace throughout a shift. Speed lets you outrace and opponent for position, loose pucks and of course overtime wins. Speed Training lets you play high-intensity hockey every shift, all game long.

Speed Training begins off the ice using running, hills, stairs or stationary bikes. These methods permit easier manipulation of intensity, which makes speed improve. Initially you are likely to coast if you use only skating drills to train speed. Therefore once you become familiar with the pace that is required, on ice speed training becomes effective. Power and Quickness are needed in hockey for starts and stops, for quick acceleration, for snap shots, for holding your position against opposition, for cutting, for turning, for footwork, and the list goes on. Power and Quickness differ from Speed because they are a lot more explosive.

They are very high intensity but can't be sustained like speed. The fuel for Power and Quickness does not last very long, so speed takes over once you " ve reached your peak and lets you continue. The thing with Power and Quickness training is that you have to train each muscle group individually so you must include it for both lower and upper body. This is improved by the 40-meter run, the 3-stride challenge and rapid-fire snapshots. Combination training involves maintaining you foundation from the off-season but also improving your Speed, Power and Quickness. Pre-Season training should last about 8 weeks, 3-5 days a week.

Combination Fitness TrainingRunningCyclingSkatingSwimmingLevels 1.5 min easy, 30 min hard (10 sec explosive, 50 sec easy) 2.5 min easy, 30 min hard (30 sec all out, 30 sec easy) Therefore your preseason workout may look like thisMondayCombination Fitness Level 1 Flexibility Seven Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) TuesdayCombination Fitness Level 2 Power and Quickness Power Push-Ups Trunk Jumps as many as possible for each in 2 sets with 1: 6 rest period Lateral line Jumps Flexibility Seven Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) WednesdayAerobic 30 min easy of you choice Strength Training Core Program 3 sets, 8-10 reps, 4-2-4 tempo Flexibility Seven Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) Thursday Combination Fitness Level 1 Flexibility Seven Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) FridayStrength Training Core Program 3 sets, 8-10 reps, and 4-2-4 tempos Muscle Endurance Core Muscle Endurance Training 2 sets of 30 at 1/4 sec Flexibility Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) Saturday and Sunday Day Off Now comes your opportunity and all your training will finally mean something to you. All you have to do now is keep what you have built up in the off-season and preseason. Maintenance training doesn't really take that much effort but it does take specifics, and you have to remember that games will not keep in the shape needed to compete at these levels. The best way to maintenance training is using combination training drills and that you begun to use in the preseason. Monday Strength Training Core Program 3 sets, 8-10 reps, 4-2-4 tempo Power and Quickness Power Push-Ups Trunk Jumps as many as possible for each in 2 sets with 1: 6 rest period Lateral line Jumps Flexibility Seven-Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) TuesdayCombination Fitness Level 2 Muscle Endurance Core Muscle Endurance Training 2 sets of 30 at 1/4 sec Flexibility Seven Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) WednesdayAerobic 30 min easy of you choice Power and Quickness Power Push-Ups Trunk Jumps as many as possible for each in 2 sets with 1: 6 rest period Lateral line Jumps Flexibility Seven Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) Thursday Flexibility Seven Point Sequence 2 X 30 sec Hold-Release-Relax (HRR) FridayGameSaturdayGameSundayDay Off The Practices ONE-In Season Practice - The first drill is just a warm up skate around the ice. When you hear the whistle go hard and when you hear the whistle again stop and go the other.

Continue this for about 5 minutes. - Stretching will follow the warm up skate. This should take about 10 minutes. - After stretching, we will do two skating drills to help build our speed. The first one you will skate to the red line then backs to the blue line then to the far blue line and back to the red line then to the goal line. The second drill is basically to go the blue line down and up then back to the red line down and up, then to the far blue line down and up and back to the red line.

Do each drill twice and it should take 15 minutes. - Next we will do some drills with the puck to work on passing and shooting. There will be a few forwards in the corner and a few in the slot. The forward in the corner will simply pass to the forward of their choice and he will either shot or pass to someone else. This drill helps accurate passing and a quick release shot on net. Do that for 10 minutes then move on to the J-Drill which is simply when forwards are in opposing corners across the ice and the players simultaneously skate to the other blue line where they will receive a pass from the other player and will head towards the goal at there end for a shot on net.

This should be done with 1 player going and 2 players going. This works on long passes and slap shot precision. Should take 20 minutes. -After this position and breakouts will be done for about 15 minutes, to work on tactics and help the forward understand when and where to go at certain time to help them read and react. - Next we should work on Power play and Penalty Kill for the same reasons as above.

This should take 10 minutes. - The last thing to do is stretch once again before leaving the ice for 5 minutes. TWO-Practice in Pre-season - The first drill is just a warm up skate around the ice. - Power and Quickness will be focused on today and for that we will do circles and making sure you crossover none stop for each one. Then we will do and agility drill that consists of moving around 6 cones placed specifically on the ice. Then we will work on or stride pushing off doing 3 strides stopping and doing it over until the other end and coming back.

Stops and starts are next by skating hard to each line stopping then starting and do the same at all three middle lines. Then we will skate around the rink hard at 80% to work on the Lactic Acid system and help improve our speed. These drills should last about 40 minutes. - Now the forwards will work on their shot by rapid fire. Line 10 pucks up and shot after another on net. Do this 3 times and it should take roughly 5 minutes.

- This should be followed by pass and shot were there are 5 pucks in the corner with the coach and 2 players out front in a battle to get open for a pass to shot on net. This drill improves power because you have to out muscle and out skate the other player in order to accomplish this. It will take 10 minutes with a few breaks. - Before the Stretch at the end a cool down skate should be done in order to relax the muscles before the stretch. This will take about 15 minutes for both. There you have it another 52-week hockey training year as gone by and you were the best forward you could " ve been.

Now its time for Postseason workouts which mainly rely on eating lots of protein and getting at least 8 hours of sleep a night. In no time it will be time to begin training once again.