PLEASE NOTE: Cost is $350 per week
Please Note: Sessions are filling fast, Please contact Ron at the Training center (604) 585-2262 or (778)835-8328 Cel as soon as possible.
Shown below are the on ice training times 'at-a-glance'. The off ice as well as day-to-day schedule is shown below.
The following chart is a day to day, hour to hour itinerary. Please note start times and testing dates. This program is set up to be a two week program although I realize that some players are only coming for one week, either the first or second week. Any questions, please contact me on my cell or by e-mail at ronjohnson2004@hotmail.com.
Glycemic index is a bottom of table for reference.
Diet or meal index is below Glycemic index table. Use this table as a reference for either your 1,4,5,6 meal (breakfast, lunch, supper 1 and supper 2). Please see training index for minerals and vitamins also shown on the workout week 12 on site hyper-linked in the table below.
|
Month of August Conditioning Camp - daily schedule below. |
||||||
| Sun | Mon | Tues | Wed | Thurs | Fri | Sat |
| Please check link to Conditioning Camp information | 6 | 7 | ||||
|
20 |
21 Midget Junior Ice 9:30am-10:45 ice 1:30 - 2:45 pm ice |
22 Midget Junior Ice 9:30am-10:45 ice 1:30 - 2:45 pm ice |
23 Midget Junior Ice 9:30am-10:45 ice 1:30 - 2:45 pm ice |
24 Midget Junior Ice 9:30am-10:45 ice 1:30 - 2:45 pm ice |
25 Midget Junior Ice 9:30am-10:45 ice 1:30 - 2:45 pm ice |
26 |
|
27 |
28 Midget Full |
29 Midget Full |
30 Midget Full |
1 Midget Full |
2 Midget Full |
3 |
Daily log of events
| Class |
Per Day Midget August 21st Start Junior August 21st Start |
Junior August 14th Start
Junior August 21st Start (+ 30 minutes) |
| Times | Start Time 9:30 am | Start Time 9:30 am |
|
7:30 am |
||
|
8:00 am |
Breakfast 8:15 am cheese omelet with a cup of oatmeal and 1 banana. | Breakfast 8:15 am cheese omelet with a cup of oatmeal and 1 banana. |
|
8:15 am |
||
|
8:30 am |
||
|
8:45 am |
||
|
9:00 am |
||
|
9:15 am |
||
|
9:30 am |
On ice
Skills/conditioning 45 minutes Games 1/1, 2/2's, 3/3's etc. 30 minutes
|
|
|
9:45 am |
Foot
Speed and Power Core Training in activity room
9:45 am - 10:45 am |
|
|
10:00 am |
||
|
10:15 am |
||
|
10:30 am |
||
|
10:45 am |
Protein shake etc, orange and banana immediately after training session. | |
|
11:00 am |
Explosive power and muscular endurance training in the Gym. 11:00 am - Noon
|
11:00 am -
12:15 pm on Ice Skills, conditioning 45 minutes Games, 1/1, 2/2's, 3/3's etc 30 minutes |
|
11:15 am |
||
| 11:30 am | ||
| 11:45 am | ||
| Noon | Noon - 1 pm Foot Speed and Power Core Training in activity room
|
|
| 12:15 pm | Protein shake etc, orange and banana immediately after training session. | |
| 12:30 pm |
Explosive power and muscular endurance training in the Gym. 12:30 pm - 1:30 pm
|
|
| 12:45 pm | ||
| 1:00 pm | Lunch
1:00 pm to 2:00 pm Snack after / again, low glycemic and protein (boost, protein bar, etc) |
|
| 1:15 pm | ||
| 1:30 pm | 1:30 - 2:30 pm Flexibility and Core training Post recovery training and active rest |
|
| 1:45 pm | ||
| 2:00 pm |
2:00 pm to 3:15 pm Conditioning/Skills 30 minutes plus games 2/1's, 2'3's, Odd man situations |
|
| 2:15 pm | ||
| 2:30 pm | Protein shake etc, orange and banana immediately after training session. | |
| 2:45 pm | ||
| 3:00 pm | ||
| 3:15 pm | Flexibility and Core training, post recovery and active rest. | |
| 3:30 pm | ||
| 3:45 pm | ||
|
4:00 pm |
||
|
4:15 pm |
Home 4:30-4:45
pm Electrolytes (replace minerals) replacement drink such as Gatorade, a banana or orange Notes: After session, it is important to eat a good carbohydrate meal such as pasta (up to 45 minutes after session if possible), etc. There should be two meals after sessions, one at 5:30 for Midgets / 6:30 for Juniors and a second light meal at 8:00 pm for Midgets and 9:00 pm for Juniors (low glycemic foods)
|
2:00 pm to 3:15 pm Conditioning/Skills 30 minutes plus games 2/1's, 2'3's, Odd man situations
|
|
4:30 pm |
||
| 4:45 pm | ||
| 5:00 pm | Home 5:00 pm Electrolytes (replace minerals) replacement drink such as Gatorade, a banana or orange Notes: After session, it is important to eat a good carbohydrate meal such as pasta (up to 45 minutes after session if possible), etc. There should be two meals after sessions, one at 5:30 for Midgets / 6:30 for Juniors and a second light meal at 8:00 pm for Midgets and 9:00 pm for Juniors (low glycemic foods
|
|
| 5:15 pm | ||
| 5:30 pm | ||
| 5:45 pm | ||
| 6:00 pm + |
|
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. |
||||||