Week No. 3
It is absolutely necessary to get the right amount of protein, carbs, vitamins and minerals over the next 6 weeks. As well, rest is important. Remember the following:
Exercise stimulates hGH (human growth hormone) release in the body
. So do high temperatures. It is recommended that you train in a warm environment – above 74 to 76 degrees.Avoid going to bed with a bellyful of carbohydrates. High blood glucose will inhibit hGH release exactly when you need it the most.
Maximum Heart Rate (MHR) 220 - your age. |
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Age |
Max. HR |
65% |
85% |
15 |
205 |
133 |
174 |
16 |
204 |
133 |
173 |
17 |
203 |
132 |
173 |
18 |
202 |
131 |
172 |
19 |
201 |
130 |
171 |
20 |
200 |
129 |
170 |
This is a Daily Training Log. The objective of this program is to train several times per day to maximize muscle growth. Please understand that this chart is based on large resource base and may be contradictory to what you know. Please forward me (by email) any resource information that contradicts this writing. Many thanks RON | |||
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, stick-handling | 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. |
Foods |
Score out of 100 |
Foods |
Score out of 100 |
Sugars: Glucose Honey Fructose |
100 87 20 |
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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. |
Work out split on a two per day weight training session |
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Day 1 - 92 |
Cardio 1 a.m. (heavy) |
Legs and Forearms a.m. 2 |
Shoulders / Calves in p.m. 3 |
Foot Speed pm 4 |
Day 2 - 93 |
Sprinting Heavy |
Chest a.m. 2 |
Back / abs in p.m. 3 |
Boxing pm 4 |
Day 3 - 94 |
Cardio 1 a.m. (light) |
Biceps/Abs a.m.2 |
Triceps and Calves in p.m. 3 |
Shooting/stick-handling 4 |
Day 4 - 95 |
Sprinting Moderate |
Shoulders a.m. 2 |
Legs in p.m. 3 |
Boxing 4 |
Day 5 - 96 |
Cardio 1 a.m. (mod) |
Biceps/Abs a.m. 2 | Triceps and Calves in p.m. 3 | OFF Have fun!! |
Players at the conditioning camp will have the long weekend off (3 days). If you are following this program repeat day 2 with the exception of stick handling. | ||||
Day 6 - 97 |
Sprinting Heavy |
Chest/Calves a.m.2 a.m. 2 |
Back and Abs in p.m. 3 |
Shooting/stick-handling 4 |
Day 7 - 98 |
Off |
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|
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Week 3 |
Legs, Shoulders, Calve and Forearms DAY 1 |
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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 | Perform 10 minute warm-up | |||||
Legs | Hack squats | C | 70% | AMAP | 6 | 20 sec | 3 min | Warm-up to desired weight. This is a drop and catch exercise. Do as many reps in 20 secs as possible then immediately go to next exercise (drop and catch is described as: let the weight free fall and then catch and drive it upwards explosively). |
Step - ups | C | 65% | 6 | 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. As many reps in 20 secs as you can | ||||
Jumps | C | BW | 6 | As many reps in 20 sec that you can do | ||||
Bike Sprints | C | 50% | 6 | As many reps in 20 sec that you can do | ||||
Quad Stretch | C | _ | 6 | 30 sec | Stretch out quads for 30 secs and hold stretch then rest for 3 minutes and repeat the above cycle. | |||
Hamstrings | Core Leg Curl | A | BW | 12-15 | 6 | 1 min | Use one leg on core ball (we did this one previously) | |
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. |
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Shoulders | Forward Lateral Raise | C | 70% | AMAP | 6 | 20 sec | 2 min. | Warmup to training weight and then perform as giant set. AMAP (as many as possible) perform as many reps as possible in 20 sec then move immediately into next exercise and then rest for 2 minutes after. WORK HARD!!!!! Perform front laterals standing on one leg. Keep abs tight. Side laterals use one leg only on the floor. T-Bar position with elbow rotated out and upwards to increase load demand on the back of the shoulders. |
Cable Side Lateral | C | |||||||
Reverse Pulls (T-Bar) | C | |||||||
Stretch |
C |
- |
- |
6 |
30 sec |
Stretch out shoulder for 30 sec and hold stretch then rest for 2 min and repeat. |
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Calves |
DB Calve Raise |
B |
75% |
AMAP |
16 |
10 sec |
20 sec |
2 stage. Extension to mid point then drive to full extension and hold. Lower in control. Use calve raise board. |
Stepper |
B |
65% |
AMAP |
20 |
10 sec |
20 sec |
Done this one before. Sprint hard and extend toe explosively. |
Week 3 |
Chest, Back and Abs DAY 2 |
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Muscle Group |
Exercise |
Group |
Wt |
Reps |
Sets |
Work |
Rest |
Method |
Cardio Early AM |
RUN hills or stairs. |
30 minutes |
Warmup first and then sprint 10 secs up hill (on toes of course since the hill will be steep. Walk back down for 30 sec. (return to starting point) then repeat. You should get 20 sets. Wear your ankle and wrist weights please. If no hill then use stair climber as follows: 1 min at 80, 30 sec 90, 20 sec 100, 10 sec 110, 20 sec 80, 10 sec 120 and 20 sec at 80 and so on. Repeat for 120/80 for 20 minutes. |
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Stretch |
Post workout |
15 minutes |
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Diet |
As per workout wheel | Supplements | ||||||
Cardio Early PM | Spinning Bike | Pre-workout | 10 minute warmup | |||||
Chest | Bench Press | C | 75% | AMAP | 4 | 20 sec | 3 min | Warmup to training
weight. Perform as many reps as you can in 20 secs. Immediately go into
next exercise and repeat procedure. These exercises are to be performed as
a giant set ending with a 30 sec pec stretch.
|
Cable Flyes - Flat bench | 70% | AMAP | 4 | |||||
Cable Crossovers - Standing | 50 | AMAP | 4 | |||||
Close grip pushups - Keep elbows by your sides. | BW | AMAP | 4 | Elbows against sides, hands under shoulders. Wait 5 minutes after exercise to rest before moving on. | ||||
Pec Stretch | - | - | 4 | 30 sec | Hold stretch for 30 seconds then take a 3 minute break. Then repeat 3 more sets. | |||
Back |
Narrow Chins |
C |
75% |
AMAP |
4 |
20 sec |
3 min |
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. |
Wide Front Chins |
75% |
AMAP |
4 |
20 sec |
Pull body weight up to chin level. |
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Pull overs |
70% |
15 |
4 |
* |
Lying face up on a bench, take a dumbbell between your index fingers and thumbs, slight bend in the elbows, loer weight down past the top of your head (like skill crushers or french press) until you feel a light stretch under the arms. Exhale and bring weight back up over your forehead, inhale and lower. Repeat for 15 reps. |
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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) |
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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. |
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Cardio |
Bike Ride |
A |
* |
Ride bike for 10 minutes for cool down. Stretch out well after. |
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Evening Workout |
Speed Bag |
8 x 2 minute rounds with 20 sec rest between |
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Heavy Bag |
10 x 1 minute rounds with 30 seconds rest between |
Week 3 |
Biceps, Triceps, Calves and Abs DAY 3 | |||||||
Muscle Group | Exercise | Group |
Wt |
Reps | Sets | Work | Rest | Method |
Early AM workout | Bike Ride | 45 minutes | 60% MHR | |||||
Stretch | Cool down | 15 minutes post run or ride | ||||||
Diest as per wheel | Supplements | |||||||
Cardio Early PM workout | Spinning Bike | Warmup | 10 minutes | |||||
Biceps | Bar Curls (a) | C | 75% | AMAP | 8 | 30 sec | 2 min. | Warm-up to training weight as before. |
Zottman Curls | 75% | AMAP | ||||||
Cable Curls (high) | 65% | 20 | 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 | 30 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 30 sec then perform 5 curls in a row, rest and repeat for 6 sets. | |
Triceps | Cable Press | C | 80% | AMAP | 8 | 30 sec | 2 min | Warm-up to training weight as before. Perform as many reps in 30 secs that you can and immediately go into the next exercise. Rem |
Reverse Cable Press | 70% | AMAP | ||||||
DB Press | 65% | AMAP | Perform this exercise sitting on a core ball with one leg. Raise and lower weight alternately left and right. Lower to stretch point. Keep abs tight and back straight. | |||||
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. |
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 handling 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. |
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Snap Shots |
As above. Blade speed snap (euro style) . Draw puck and fire. |
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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 |
Week 3 |
Shoulders, Legs DAY 4 |
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Muscle Group |
Exercise |
Group | Wt | Reps | Sets | Work | Rest | Method |
Early AM workout | bike ride or hill sprint AGAIN | 30 minutes | Find a hill that you can ride up (steep) or at least try to...kidding. Put bike into 2nd lowest gear and ride up hill as hard as you can for a min of 30 sec. Turn and glide back down. Rest and put bike into 3rd and repeat working up through 4,5,6,5,4,3,2 resting between each for 30 sec. (after you reach the bottom - will be 45 seconds at least overall). Or sprint as before with ankle and wrist weights. If no hill or use stepper at in day 86. | |||||
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 and Press. | C | 80% | 8-10 | 6 | 2 min | 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 and drop into parallel position on the catch and explode bar over head. Hold, lower and repeat. After each set jump as high as you can for 5 reps. | |
DB side laterals | 65% | AMAP | 30 sec | Perform using both arms at the same time. Stand on one leg. | ||||
DB Side laterals | 65% | AMAP | Immediately bend over to an angle of 45 degrees and perform reverse lateral raise. | |||||
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 | Hack squats | C | 70% | AMAP | 6 | 20 sec | 3 min | Warm-up to desired weight. This is a drop and catch exercise. Do as many reps in 20 secs as possible then immediately go to next exercise (remember the directions from day 1) |
Step - ups | C | 65% | 6 | 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. As many reps in 20 secs as you can | ||||
Jumps | C | BW | 6 | As many reps in 20 sec that you can do | ||||
Bike Sprints | C | 50% | 6 | As many reps in 20 sec that you can do | ||||
Quad Stretch | C | _ | 6 | 30 sec | Stretch out quads for 30 secs and hold stretch then rest for 3 minutes and repeat. | |||
Calves | C |
*15LB DBs |
* | 6 | * | 2 min | Find a set of steep stairs that have a minimum of 12-15 steps per floor. Grabbing DBs walk stairs using complete calve extension to get you to the next flight. Extend foot completely on each thrust. When walking down, maintain a smooth controlled descent NOT PLODDING. | |
Cool down |
Stretch and bike ride |
A |
15 minutes bike - stretch as long as it takes. |
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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! |
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Speed bag |
8 x 1.5 minute sets with 20 sec rest. |
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Heavy Bag |
8 x 1 minutes sets. Keep feet moving (use ankle weight for this if you can (1 lb each). rest 30 sec. |
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Stretch |
Post workout |
Stretch for 15 minutes. Legs and shoulders. |
Week 3 |
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 | |||||
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 | C | 80 | AMAP | 6 | 30 sec | 2 min | As performed before. Remember warm-up sets. |
Zottman Curls | 65% | AMAP | As above. Perform on one leg. | |||||
Cable Curls | 70% | AMAP | 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. Alternate left arm, right arm (not one arm at a time for complete set but alternate left and right through set). | |||||
Biceps (2) | Perform as described above in the static hold variation. 45 seconds hold, 5 quick reps and 3 sets. Rest for 20 sec. this time. | |||||||
Triceps | Cable Press Down | C | 75% | AMAP | 8 | 30 sec | 2 min | Perform this set as a complete unit. Move from one exercise into the other immediately. Perform single cable press down standing on one leg. Use format above (cable curls). |
Reverse Press Down | 75% | AMAP | ||||||
Medicine Ball Toss | * | 15 | 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. |
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. | |
Cardio |
Bike Ride or Run |
A |
|
10 minutes cool down and stretch. |
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Evening workout | STRETCH THOSE TIRED MUSCLES AND RELAX THIS EVENING. |