Week No

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.
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
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
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

Week 3	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						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.
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.
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.
Calves	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
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.
	Stretch	Post workout						15 minutes
	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.
	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.
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

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				Warm-up to training weight as before.
	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.
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 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.
	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

Week 3	Shoulders, Legs DAY 4
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.
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 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		30 sec		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.
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 weight for this if you can (1 lb each). rest 30 sec.
	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
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	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.
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.
Cardio	Bike Ride or Run	A		10 minutes cool down and stretch.
Evening workout	STRETCH THOSE TIRED MUSCLES AND RELAX THIS EVENING.