Week No

Week No. 2 I adjusted your program so if there are any problems, please let me know. Have fun! (E) Explosive - Substitute for C

Day 8	Chest, Back and Abs
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	-	-	-	-	-	-	Perform a 15 warmup
Chest	Bench Press	E	70%	AMAP	16	10 sec	20 sec	Perform first set of 10 reps at a moderate pace "feeling the exercise". Wait 30 sec and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait 30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP (as many as possible) 10 sec work/ 20 sec. rest. WORK HARD!!!!! Wait 3 minutes between exercises.
	Dips	E	BW	AMAP	16	10 sec	20 sec
	Cable Crossovers	B	65%	20	4	*	2 min*	Perform this exercise standing on one leg and using only one arm at a time. Alternate L arm/right leg - R arm/left leg, L arm/left leg - R arm/right leg then 2 min break and repeat. This is (1) set. No rest between first 4 sets.
Back	Narrow Grip Chins	E	BW	AMAP	*	15 sec	30 sec	Remember to perform adequate warm-up sequence. In all chin exercises, lower to almost full extension and raise body weight so that arms are pulled to below parallel position. PERFORM AS MANY REPS AS POSSIBLE IN TIME ALLOTTED even it you can only do 1 or 2.
	Wide Front Chins	E	BW	AMAP	*	15 sec	30 sec	Pull body weight up to chin level.
	Single arm pulls	B	70%	12-15	8	*	30 sec	Using cable crossover rack, perform using (middle high cable position. Standing on one leg pull down using cable crossover handle. Use only one arm at a time. Stretch at top and pull down to side. At end of stretch palm should be facing inward rotating as the cable is pulled down so that the palm faces inward. Perform the same as in cable crossovers (set method). L/R/L/R rest.
Abs	Hanging Leg Raise	B	70%	12-15	6	*	30 sec	Perform using arm slings or leg raise stand.
	Russian Twists	A	*	20	6	*	20 sec	Knees bent, partner standing on toes for support (or toes under bench). Three position Left side (45 degree up and away from body), Mid (over head) and Right Side (45 degrees up and away from body). Use abs to through ball or obliques (sides)
	Standing Side Throw	B	*	20	4	*	30 sec	Standing with feet shoulder width apart and inside shoulders towards each other, holding on to 10-15 lb medicine ball, start with ball to side and toss to partner (by bringing ball across your body), catch on return and rotate returning to original position and throw back. Alternate sides.
Cardio	Bike Ride	A	*	Ride bike for 30 minutes with heart rate in aerobic threshold. An alternate would be to do a 30 minute run. Your choice. Stretch out well after.

Day 9	Legs, Shoulders, Calve and Forearms
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	A	-	-	-	-	-	Perform 15 minute warmup
Legs	Hack squats	B	60%	10-15	8		1 min	Warm-up to desired weight. This is a drop and catch exercise. Drop into position (thigh just above parallel) and hold for a total of 20 secs, press and lower completely 10 times explosively. This is represents one rep. Perform 10 cycles.
	Step - ups	B	65%	10-15	8		45 sec	Using bar or DBs, explode upwards and land on alternate leg, immediately explode into extension changing feet when landing on the top of the board. When finished jump as high as you can for 8 reps. This counts as one 'full-rep" (10-15 step-ups then 8 full jumps after equals one set).
	Bike Sprints	B	*	*	20	15 sec	30 sec	This sprint is to be done using a 15/30 cycle which means that every 45 seconds you repeat another set. Get legs up to speed (130 rev/min) then increase tension and sprint for 15 seconds, unload tension and keep peddling for 25 seconds (you will waste 5 seconds either way setting and loosing load) .
Hamstrings	Core Leg Curl	A	BW	12-15	6		1 min	Perform on total hip machine with knee high, kicking outwards so that stretch is felt in back of leg then returning to flexed position (like doing standing leg extensions)
Hamstrings	Good Mornings	A	65%	12-15	6		45 sec.	Use bar or DBs. Keep legs and lower back straight. Bend forward at the hips and pushing the butt back. Keep bar close to body as you lower and stretch.
Shoulders - when performing warm-up please perform 2 high rep sets of rotator exercises as shown example page (follow link). High rotation (2 exercises) and low rotation (2 exercises) prior to starting shoulder program.
Shoulders	Forward Lateral Raise	C	70	AMAP	8	10 sec	20 sec	Perform first set of 10 reps at a moderate pace "feeling the exercise". Wait 30 sec and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait 30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP (as many as possible) 10 sec work/ 20 sec. rest. WORK HARD!!!!! Perform front laterals standing on one leg. Keep abs tight. Side laterals use both legs on the floor. T-Bar position with elbow rotated out and upwards to increase load demand on the back of the shoulders.
	DB Side Lateral	C	65%	AMAP	10	10 sec	20 sec
	Reverse Pulls (T-Bar)	C	70%	AMAP	10	10 sec	20 sec.
Calves	DB Calve Raise	B	65%	15-20	6	*	30m sec.	2 stage. Extension to mid point then drive to full extension and hold. Lower in control. Use calve raise board.
Calves	Stepper	B	65%	AMAP	16	10 sec	20 sec	Sprint hard and extend toe explosively.
Foot Speed	Ladder (3 exercises - see hyperlink)	C	*	*	12	10 sec	20 sec	Check foot speed chart for exercises. Perform ladder training exercises for hockey specific training.

Day 10	Chest, Back, Calves and Forearms.
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	-	-	-	-	-	-	Perform 15 minute warmup at light tension
Biceps	Bar Curls	E	70%	AMAP	12	10 sec	20 sec	Warm-up to training weight as before.
	Zottman Curls	E	70%	AMAP	12	10 sec	20 sec	Warm-up to training weight as before.
	Cable Curls (high)	B	65%	20	8	*	20 sec	Perform high cable curls for long biceps head on one leg as before. LINK The rest comes after the second arm has been completed. (work L, work R, and then 20 sec rest)
Triceps	Cable Press	E	70%	AMAP	12	10 sec	20 sec	Warm-up to training weight as before
	Reverse Cable Press	E	70%	AMAP	12	10 sec	20 sec	Warm-up to training weight as before
	DB Press	B	65%	20	6	*	30 sec	Perform on core ball using one leg only. Alternate left and right rotating at top of movement. Feel stretch.
Calves	Calve DB Raise	B	70%	12-15	10	*	30 sec	Perform using DBs and on calve raise board using only one leg at a time.
Calves	Stepper Calve	B	*	20	20	*	20 sec	Using moderate tension perform 20 each leg, rest for 20 sec (slow light pace) and then sprint for 20, etc.
Toe Raise	Standing Toe Raise	B	BW	20	10	*	20 sec	Standing with heels on calve raise board, pull toes up as high as possible and then lower to stretch. Hold at top for 3 sec.
Forearms	Standing Bar curls	B	70%	20	8	*	20 sec	Perform with bar behind back. Explosively.
	Hanging gripper exercise	B	BW	As lot as possible	3	*	-	You can use a towel and swinging it over a high bar grab each end and then use grip strength to support body weight. 30-45 seconds minimum.

Day 11	Shoulders, Legs and Forearms
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	-	-	-	-	-	-	15 minutes
Shoulders	Explosive Rows	E	80%	8-10	8		45 sec	Warmup to training weight. Bar to top of knees and explode upwards, rotating wrists over at top of movement.
	Cable Lateral Raise	E	65%	AMAP	10	10 sec	20 sec	Warmup first. Perform 10 seconds work left side, immediately switch to right side, 10 sec rest and then repeat. Stand on one leg alternating base leg as you move through sets.
	Cable Reverse Lateral Raise	E	65%	AMAP	10	10 sec	20 sec	Low position on the cable rack. Bend over 45 degrees and perform as lateral raise exercise. Alternate left and right sides. Bend knees and perform standing on one leg again switching base leg as sets progress.
Legs	Stair Run	C	*15LB DBs	*	3	*	2 min	Find a set of steep stairs that have a minimum of 12-15 steps per floor. Grabbing DBs run in the following order: 10 flights front singles (rest) 10 flights L crossover singles (rest) 10 flights R crossover singles (rest) 10 flights double stairs and rest. This counts as one complete set. Perform this 3 times. Up the stairs as fast as possible. You may find that wrist straps help your grip (oh yeah, this is grip and forearm day as well. 00Ps.)
Cool down	Stretch and bike ride	A	-	-	-	-	-	15 minutes bike - stretch as long as it takes.

Day 12	Biceps, Triceps and Abs.
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	-	-	-	-	-	-	15 MIN warm-up.
Biceps	Bar Curls	E	70	AMAP	10	10 sec	20 sec	As performed before. Remember warm-up sets.
	Zottman Curls	E	65%	AMAP	10	10 sec	20 sec	As above. Perform on one leg.
	Cable Curls	A	70%	15-20	4	*	30 sec	Perform on one leg. Cross cable curl. L arm/R leg, R arm/L leg, L arm/L leg, R arm/R leg = one set.
Triceps	Cable Press Down	B	70%	15-20	4	*	30 sec	Perform single cable press down standing on one leg. Use format above (cable curls).
Triceps	DB Press	B	70%	15-20	8	*	30 sec	Stand on one leg. Alternate left and right arms rotating at top of extension. Rest then change legs.
Abs	Hanging leg raise	B	BW	20	6	*	30 sec	Lower leg raise crunch. Side crunch L, Front, and to the R side counts as one set.
Abs	Medicine ball toss	B	12 lb ball	20	6	*	30 sec	Throw ball to partner with arms extended over head. Use abdominals as the primary mover to gain momentum to toss ball not the triceps and lats. Stay up, have partner hand you the ball and repeat. Roll your torso into position (roll lower back up). Perform side throws Left for two sets, Middle position for two sets and Right for two sets.
Calves	Standing DB Raise	B	70%	15-20	10	*	20 Sec	Done this before.
Calves	Stepper Sprints	B	*	AMAP	*	10 sec	20 sec	Done this before. You know the routine. WORK HARD!
Cardio	Bike Ride or Run	A	-	30 minutes cardio at aerobic threshold. Heart rate at approx. 135 BPM.

Day 13	Shoulders, Legs and Forearms
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio	Spinning Bike	-	-	-	-	-	-	15 minutes
Shoulders	Explosive Rows	C	80%	8-10	8		45 sec	Warmup to training weight. Bar to top of knees and explode upwards, rotating wrists over at top of movement.
	Cable Lateral Raise	E	65%	AMAP	10	10 sec	20 sec*	Warmup first. Perform 10 seconds work left side, immediately switch to right side, 10 sec rest and then repeat. Stand on one leg alternating base leg as you move through sets.
	Cable Reverse Lateral Raise	E	65%	AMAP	10	10 sec	20 sec*	Low position on the cable rack. Bend over 45 degrees and perform as lateral raise exercise. Alternate left and right sides. Bend knees and perform standing on one leg again switching base leg as sets progress.
Legs	Stair Run	C	BW	*	3	*	2 min	Find a set of steep stairs that have a minimum of 12-15 steps per floor. Grabbing DBs run in the following order: 10 flights front singles (rest) 10 flights L crossover singles (rest) 10 flights R crossover singles (rest) 10 flights double stairs and rest. This counts as one complete set. Perform this 3 times. Up the stairs as fast as possible. You may find that wrist straps help your grip (oh yeah, this is grip and forearm day as well. 00Ps.)
Cool down	Stretch and bike ride	A	-	-	-	-	-	15 minutes bike - stretch as long as it takes.

Day 14 OFF ENJOY. WEEKS 3-9 become two per day with sport specific training. You can do then once per day if you like but two per day is perfect. GOOD LUCK!