Week No

Workout summary
Time	Activity	Notes 1	Comments
2:30 am	Protein Drink (meal 1 - sort of)	Get up, drink and go back to bed.	Low glycemic (low in glycemic index as below)
7:00 am	Get up	Check resting heart rate	Write down in this log above each days workout.
7:10 am	Stretch, warm-up	Cardio workout 45 minutes	65% of Maximum heart rate per age. as in chart below.
7:55 am	Protein shake	minimum of 30 grams of protein and vitamins, minerals as well as L-Glutamine
8:00 am	Cool down/stretch	Work those tight muscles; hamstrings, low back, hip flexors, shoulders, wrists.
8:30 am	Eat breakfast	Simple carbs as shown in meal one above
9:00 am	Crash / nap or	easy relaxing activities.
9:05 am	Creatine	5 grams maximum	Providing you have done your loading phase.
10:00 am	Next workout	Weight training	Body of your program. Take your weakest muscle groups and train them first or as in day 1 below (chest only). Remember to drink lots of water.
11:00 am	Finished	Take protein shake	Minimum of 30 grams of protein. Take while stretching and do not guzzle and bloat yourself.
11:05 am	Stretch/cool down	Again, tight muscle groups as well as the muscles that you just worked.
11:30 am	Meal 2	As above (lighten up on the protein requirement by half due to the shake that you just took earlier.
Noon	Relax, nap	light activities
12:45 pm	up and get moving	Pre training activity, warm-up get to gym, cobwebs out of your head, etc.
12:50 pm	Creatine	5 grams maximum
1:15 pm	Next workout	Weight training	Second phase of your program; remainder of exercises or second half or as in day one below (back only).
2:00 pm	Protein shake	minimum of 20 grams of protein	light shake not a heavy one. Two cans of boost etc. as well as your minerals, vitamins, and Glucosamine / Condroitin (joint supplements) and glutamine.
2:05 pm	Stretch	You know what to do.
3:00 pm	Carb meal 3	As above or substitute and again, cut protein in meal in half.
3:30 pm	relax / crash	-	-
4:15 pm	get going	to gym etc.	-
4:30 pm	Next workout	Weights	Abs and core as in day one and flexibility.
5:30 pm	Protein shake	minimum of 20 grams of protein	-
5:35 pm	Stretch/cool-down	If you haven't done this yet.	-
6:00 pm	Meal 4	Low glycemic meal as per above	See chart on glycemic index.
7:00 pm	L-Glutamine	20 minutes before weight session	-
7:30 pm	Training session 4	Boxing, shooting, stickhandling	Work hard!! 45 minutes
8:15 pm	Protein shake	minimum 20 grams	-
8:20 pm	Stretch and relax	Take your vitamins. minerals, etc before meal 5
8:30 pm	Meal 5	Carbs and meal 5 as above	-
9: 30 pm	Stretch	All those tight muscles and relax
10:00 pm	Lights out	Get ready for tomorrow.

Work out split on a two per day weight training session
Day 1 - 20	Cardio 1 a.m. (heavy)	Legs and Forearms a.m. 2	Shoulders / Calves in p.m. 3	Foot Speed pm 4
Day 2 - 21	Cardio 1 a.m. (mod)	Chest a.m. 2	Back / abs in p.m. 3	Boxing pm 4
Day 3 - 22	Cardio 1 a.m. (light)	Biceps/Abs a.m.2	Triceps and Calves in p.m. 3	Shooting/stick-handling 4
Day 4 - 23	Cardio 1 a.m. (light)	Shoulders a.m. 2	Legs in p.m. 3	Boxing 4
Day 5 - 24	Cardio 1 a.m. (mod)	Biceps/Abs a.m. 2	Triceps and Calves in p.m. 3	Foot Speed 4
Day 6 - 25	Cardio 1 a.m. (heavy)	Chest/Calves a.m.2 a.m. 2	Back and Abs in p.m. 3	Shooting/stick-handling 4
Day 7 - 26	Off

Maximum Heart Rate (MHR) 220 - your age.
Age	Max. HR	65%	85%
19	201	130	171
20	200	129	170
21	199	129	169
22	198	128	169
23	197	128	168

Foods	Score out of 100	Foods	Score out of 100
Sugars: Glucose Honey Fructose	100 87 20
Vegetables: Parsnips Carrots White potatoes Mashed potatoes Broad Beans Soy Beans	98 90 70 80 75 15	Vegetables: Kidney Beans Lentils Sweet Potatoes Yams	30 25 48 45
Fruits: Bananas Raisins Equatorial fruits Dried Fruits	56 68 60-70 60-70	Fruits: Apples Oranges Northern Fruits	36 40 30-40
Grains and Pastas: White Flour Spaghetti Cornflakes White Flour Pancakes White Rice White Break	56 85 66 70 76	Grains and Pastas: Whole Wheat Spaghetti Oats Brown Rice Whole Wheat Bread Buckwheat pancakes	40 48 60 64 45
Meats: All milk, cheese, yogurt and meats all have glycemic indexes in the:	30-40	Chose protein sources low in fat content.

Total Carbs	Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
2000	4 egg whites 1 egg yolk 1 cup oat meal 1 banana	4 oz tuna in water 1 cup rice 3 cups cauliflower	4 oz turkey meat 1 med. Potatoe 1 cup corn	4 oz snapper 1 cup pasta 1 cucumber	4 oz chicken 1 medium yam 1 cup asparagus	6 egg whites 1 egg yolk 2 med potatoes
3000	8 egg whites 2 egg yolks 2 cups cream of wheat	5 oz tuna in water 2 cups rice 4 stalks celery	8 oz lean ground beef 2 cups lentils	7 oz chicken 2 large potatoes 1 cup carrots	7 oz cod 2 cups corn 1 cup peas	8 egg whites 2 egg yolks 2 medium yams
Protein shakes can substitute meals either in the morning (meal 1), afternoon (meal 3, 4) or in the evening (meal 6). Two maximum. See log above.

Day Day 20 Monday	Legs, Shoulders, Calve and Forearms DAY 1
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Morning Workout	Bike, Jog	45 minutes cardio						Perform at 65-70% of MHR
	Stretch	Post workout						15 minutes
	Diet	As per wheel
Cardio Early pm Workout	Spinning Bike	A	Wt	Reps-	Sets	Work	Rest	Perform 10 minute warm-up
Legs	Hack squats	B	65%	10-12	5	-	2 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 10 secs, press and lower completely 6 times explosively. This is represents one rep. After completing one set jump as high as you can with both legs 8 times.
	Step - ups	B	65%	10-12	8	-	2 min	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	10 sec	20 sec	Done this before.
Hamstrings	Good Mornings	A	65%	12-15	6	-	1 min	Use DBs on this exercise. Perform as before. Back straight.
	Ham Stretch	A	65%	12-15	6	-	45 sec.	As before. Perform as standing leg curls feeling 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	E	70	AMAP	10	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. Wait 3-5 minutes after each exercise before moving on.
	DB Side Lateral	E	65%	AMAP	12	10 sec	20 sec
	Reverse Pulls (T-Bar)	E	70%	AMAP	12	10 sec	20 sec.
Calves	DB Calve Raise	B	65%	15-20	10		30 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	20	10 sec	20 sec	Done this one before. Sprint hard and extend toe explosively.
Evening Workout Foot Speed	Ladder (3 exercises - see hyperlink)	E	*		16	10 sec	20 sec	Warmup properly!! Check foot speed chart for exercises. Perform ladder training exercises for hockey specific training.
Evening Workout Foot Speed	Sprints	E	*	*	20	10 sec	20 sec	Warmup with a couple of sprints first. Start counting ten sec when you have reached maximum speed. Slow down to very slow jog or medium pace walk. Start counting to 20 when you have slowed down to desired speed. 20 sets

Day 21 Tuesday	Chest, Back and Abs DAY 2
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio Early AM	Run, Bike, etc.	45 minutes						Warm-up first and then train at 65% MHR.
	Stretch	Post workout						15 minutes
	Diet	As per workout wheel						Supplements
Cardio Early PM	Spinning Bike	Pre-workout						10 minute warmup
Chest	Bench Press	E	70%	AMAP	20	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. Wait 5 minutes between exercises.
	Cable Flyes	E	65%	20	8	*	45 sec	As before, If your gym does not have adjustable cable rack then use low cable position and perform as incline crossover with arm in low position finishing at eye level across mid line of body, Keep arm straight. Perform these exercises 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.
	Cable Crossovers	B	65%	20	8	*	45 sec
	Close grip pushups	E	BW	AMAP	16	10 sec	20 sec	Elbows against sides, hands under shoulders. Wait 5 minutes after exercise to rest before moving on.
Back	Narrow Chins	E	75%	AMAP	20	10 sec	20 sec	Remember 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 if you can only do 1 or 2. Rest 5 minutes between exercises.
	Wide Front Chins	E	75%	AMAP	20	10 sec	20 sec	Pull body weight up to chin level. Rest 5 minutes between exercises.
	Single arm pull down	B	70%	12-15	8	*	30 sec	Using cable crossover rack, perform using 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. 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. 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 holding on to 10-15 lb medicine ball, start with ball to side and toss to partner, catch on return and rotate to opposite side and throw back. Alternate side to side (counts as 1 rep) then rest.
Cardio	Bike Ride	A	*	Ride bike for 10 minutes for cool down. Stretch out well after.
Evening Workout	Speed Bag			8 x 2 minute rounds with 20 sec rest between
Evening Workout	Heavy Bag			10 x 1 minute rounds with 30 seconds rest between

Day 23 Wednesday	Biceps, Triceps, Calves and Abs DAY 3
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Early AM workout	Bike Ride or Run	45 minutes						70% MHR
	Stretch	Cool down						15 minutes post run or ride
	Diet as per wheel	Supplements						-
Cardio Early PM workout	Spinning Bike	Warm-up						10 minutes
Biceps	Bar Curls (a)	E	70%	AMAP	14	10 sec	20 sec	Warm-up to training weight as before.
	Zottman Curls	E	70%	AMAP	14	10 sec	20 sec	Warm-up to training weight as before.
	Cable Curls (high)	B	65%	20	6	*	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)
	Biceps (2)	B	65%	6	6	20 sec	30 sec	Keep elbows locked against sides with wrist in wide position. Bend arms slightly so that the biceps muscle is loaded. Hold in this position for 20 sec then perform 5 curls in a row, rest and repeat for 5 sets.
Triceps	Cable Press	E	70%	AMAP	14	10 sec	20 sec	Warm-up to training weight as before
	Reverse Cable Press	E	70%	AMAP	14	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.
Abs	Twists	B	BW	20	8	*	30 sec	Knees bent, partner standing on toes for support. 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)
	Hang Leg Raise	B	BW	10	6	*	1 min	L-M-R position counts as one rep. We have done these before.
	Cable Cross Twists	B	12 lb	12-15	10	*	30 sec	Standing with feet spread apart bend upper body from hips at approx. 45 degrees. Have cable handle in high position with palm down. If using right arm rotate rt. shoulder upwards slightly with elbow in high position on top of arm. Pull handle down and across your body (slap shot action) rotating shoulders as you do so. Breathe out on exertion, in when raising weight. Alternate left and right sides.
Evening Workout Program	Shooting	Wrist shots						300-500 pucks. 100 high left and right alternating 50 a side. 100 low alternating 50 a side left and right. 100 left side up and down. 100 right side up and down. 100 round the clock. Hi left, Hi right, Low left, Low right and 5 hole.
		Snap Shots						As above. Blade speed snap (euro style) . Draw puck and fire.
	Stick handling	Width (wide position to full range using arms and elbow position and middle position using wrists and fingers						left to right wide 50 (rest 20 sec) repeat 3 sets. left to right narrow 50 (rest 20 sec) repeat 5 sets. 5 x 5 wide / narrow for 6 sets (rest 20 sec) and repeat 3 sets. DONE

Day 24 Thursday	Shoulders, Legs DAY 4
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Early AM workout	roller blade or bike ride	45 minutes						easy workout today, your pace just enjoy!
Early AM workout	Stretch	20+ minutes						post workout, relax and stretch completely
Diet	Post workout	Nutrition Post workout						As per wheel above (supplements, etc)
Cardio Early PM	Spinning Bike	Warmup						10 minutes
Shoulders	Explosive Rows	E	80%	8-10	10		45 sec	Warmup to training weight. We have done this one before. Bar to top of knees and explode upwards, rotating wrists over at top of movement.
	Cable Lateral Raise	E	65%	AMAP	12	10 sec	20 sec	You know the drill. 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	12	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.
	DB Reverse Raise	E	5 lb DB	AMAP	8	10 sec	20 sec	This is a sport specific action designed to maximize your slap shot loading phase. Bend over approx. 45 degrees resting support arm on bench. Keep palm down and arm straight. Explode upwards as quickly as possible - DB free falls downward, catch and snap upwards again. 10 sec. left side, 10 sec. right side, 10 sec rest and repeat.
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.
Evening Workout	Boxing	Shadow boxing with 3 lb DBs						8 x 1 minutes rounds (warmup correctly before). Keep on toes and keep feet moving. Rest 30 secs. COME ON!
		Speed bag						8 x 1.5 minute sets with 20 sec rest.
		Heavy Bag						8 x 1 minutes sets. Keep feet moving (use ankle weights for this if you can (1 lb each). rest 30 sec.
	Stretch	Post workout						Stretch for 15 minutes. Legs and shoulders.

Day 25 Friday	Biceps, Triceps and Abs. DAY 5
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Early AM workout	Cardio	45 minutes bike ride or run						70% of MHR
Early AM workout	Stretch	Cool Down Post workout						Stretch Legs well! 20 minutes.
Diet	Recovery	Supplements and meal						As per wheel.
Cardio Early PM	Spinning Bike							10 MIN warm-up.
Biceps	Bar Curls	E	70	AMAP	14	10 sec	20 sec	As performed before. Remember warm-up sets.
	Zottman Curls	E	65%	AMAP	14	10 sec	20 sec	As above. Perform on one leg.
	Cable Curls	A	70%	15-20	6	*	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.
	Biceps (2)	Perform as described above in the static hold variation. Add one set. 20 seconds hold, 5 quick reps and 6 sets. Rest for 20 sec. this time.
Triceps	Cable Press Down	B	75%	15-20	12	10 sec	20 sec	Perform single cable press down standing on one leg. Use format above (cable curls).
	Reverse Press Down	B	75%	15-20	8	10 sec	20 sec	Stand on one leg. Alternate left and right arms rotating at top of extension. Rest then change legs.
	Medicine Ball Toss	*	*	15	6	*	*	Chest pass with one arm only and standing on one leg. Support ball by placing resting hand under ball while working hand pushed ball to partner (15 to 20 foot pass). Alternate arm and leg. Rest when partner works.
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	*			10 sec	20 sec	Done this before. You know the routine. WORK HARD!
Cardio	Bike Ride or Run	A		10 minutes cool down and stretch.
Evening workout	Foot speed			Ladder training exercises as performed above
Evening workout	Sprints			As performed above. STRETCH.

Day 26 Saturday	Chest, Back and Abs DAY 6
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio Early AM	Run, Bike, etc.	45 minutes						Warmup first and then train at 60% MHR.
	Stretch	Post workout						15 minutes
	Diet	As per workout wheel						Supplements
Cardio Early PM	Spinning Bike	Pre-workout						10 minute warmup
Chest	Bench Press	E	70%	AMAP	20	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. Wait 5 minutes between exercises.
	Cable Flyes	E	65%	20	8	*	45 sec	Some Gyms do not have an adjustable cable rack. Mine does. If yours does not then use low cable position and perform as incline crossover with arm in low position finishing at eye level across mid line of body, Keep arm straight. Perform these exercises 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.
	Cable Crossovers	B	65%	20	8	*	45 sec
	Close grip pushups	E	BW	AMAP	16	10 sec	20 sec	Elbows against sides, hands under shoulders. Wait 5 minutes after exercise to rest before moving on.
Back	Narrow Chins	E	75%	AMAP	20	10 sec	20 sec	Remember 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 if you can only do 1 or 2. Rest 5 minutes between exercises.
	Wide Front Chins	E	75%	AMAP	20	10 sec	20 sec	Pull body weight up to chin level. Rest 5 minutes between exercises.
	Single arm pull down	B	70%	12-15	8	*	30 sec	Using cable crossover rack, perform using 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. 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. 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 holding on to 10-15 lb medicine ball, start with ball to side and toss to partner, catch on return and rotate to opposite side and throw back. Alternate side to side (counts as 1 rep) then rest.
Cardio	Bike Ride	A	*	Ride bike for 10 minutes for cool down. Stretch out well after.
Evening Workout Program	Shooting	Wrist shots						300-500 pucks. 100 high left and right alternating 50 a side. 100 low alternating 50 a side left and right. 100 left side up and down. 100 right side up and down. 100 round the clock. Hi left, Hi right, Low left, Low right and 5 hole.
	Shooting	Snap Shots						As above. Blade speed snap (euro style) . Draw puck and fire.
	Stick handling	Width (wide position to full range using arms and elbow position and middle position using wrists and fingers						left to right wide 50 (rest 20 sec) repeat 3 sets. left to right narrow 50 (rest 20 sec) repeat 5 sets. 5 x 5 wide / narrow for 6 sets (rest 20 sec) and repeat 3 sets. DONE