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

 

Summer training progression

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)

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)

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