Apollo - Training Page (Glad you found it - thanks for the email, it helped but the following workouts are very hard. I will include some photos in the next weeks workout - WK3). Good luck. RON
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Summer training progression |
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| Training theme | Training elements | Description |
| 1. Base Building | 1 - Strength (level 1) | Sport specific strength requirements. Push, pull, extend, flex based on sport specific action |
| 2 - Mass (level 1) | Joint protection around high impact and traditional injury prone areas (shoulders, neck, collar bone, etc) | |
| 3 - Balance / Symmetry (level 1) | Synergistic and opposing muscles and muscle groups relative to sport specific action | |
| 4 - Core (level 1) | Integration of upper and lower body for stabilization | |
| 5 - Ground Base Power (level 1) | Power transfer from upper body sport specific actions through to sport specific base. | |
| 6 - Flexibility / ROM (range of motion) | Injury prevention | |
| 7 - Aerobic (level 1) | Lactic Acid removal and base aerobic power building | |
| 8 - Cognitive (level 1) | Mental speed training / basic multi tasking (unconscious co | |
| 9 - Skill Base building (level 1) | Skating, shooting, stick/puck handling, etc. Base MSE development | |
| Time Frame |
Up to June 27th (6 weeks) |
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| 2. Explosive Power | 1 - Explosive power | Sport specific base advanced |
| 2 - Balance / Symmetry (level 2) | Synergistic and opposing muscles and muscle groups relative to sport specific action | |
| 3 - Core (level 2) | Further integration of upper and lower body for stabilization - increased load demands and complexity. | |
| 4 - Ground Base Power (level 2) | Power transfer from upper body sport specific actions through to sport specific base. Intermediate level. Increased load demands and stabilization tasking. | |
| 5 - Flexibility / ROM (dynamic) | Injury prevention. Increased joint load demands at stretch point. | |
| 6 - Aerobic (level 2) | Increase demands on aerobic system. Increasing aerobic capacity | |
| 7 - Anaerobic power building | Basic interval training. Base anaerobic power building. | |
| 8 - Cognitive (intermediate) | Increase cognitive demands / mental speed training. | |
| 9 - Skill (intermediate) | Increased skill application training for skating, shooting, stick/puck-handling - fine tactical / MSE integration into one on ones / two on ones. | |
| Time Frame |
June 27th to August 12th (6 weeks) |
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| 3 - Muscular Endurance | 1 - Explosive Power / endurance (level 3 advanced) | Sport specific power/endurance integration. Repetitive sport specific tasks under load. |
| 2 - Speed (advanced) | Maximum joint speed training within sport specific tasking environment. (Arm, leg, hand speed) | |
| 3 - Aerobic Power (level 3) | Pushing the MRH while monitoring blood lactate build-up so as to maximize aerobic capacity and power potential. | |
| 4 - Anaerobic Power (level 3) | Maximizing lactate tolerances | |
| 5 - Core / GPB (level 3 - advanced) | Sport specific tasking through upper/lower body integration. Increased load demands. | |
| 6 - Balance / Symmetry | Specific overloading of opposing Sport specific muscles and muscle groups. | |
| 7 - Flexibility / ROM (advanced) | Dynamic stretching and flex point overload. | |
| 8 - Cognitive (advanced) | Advanced active centered learning applications. Pushing the boundaries of mental tasking - Unconscious competence during sport specific tasks | |
| 9 - Skill (advanced) | Increased MSE applications within fine / gross tactical environments. | |
| Time Frame | August 12th to September 15 Completed (5 week cycle) | |
RED - COMPLETED SCHEDULE BLACK - TO BE COMPLETED
| JULY 4 - JULY 9 - WK2 | JULY 11 - JULY 16 - WK3 | JULY 18 - JULY 23 - WK4 |
| JULY 25 - JULY 30 - WK5 | AUGUST 1 - AUGUST 6 - WK6 | AUGUST 8 - AUGUST 13 - WK7 |
| AUGUST 15 - AUGUST 20 - WK8 | AUGUST 22 - AUGUST 27 - WK9 | AUGUST 29 - SEPT 3 - WK 10 |