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Power Core Training: Foundation / Sport Specific Strength Training Exercises |
| It is important to
warm-up with light weights for a couple of sets using higher reps. I
believe in using 30 reps for the first warm up set, 20 for the second, and
then set of 10 thereafter until I reach my training weight unless
performing high reps sets of 40% (30-40 reps) of 1 RM. This is a muscle
specific warm-up. |
| No. |
Exercise |
Picture: Start
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Picture:
Finish
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Basic
Description
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The objective of each of
these exercises is to isolate sport specific load placed on the body
laterally as often happens to hockey players during game play. Each series
of exercises will isolate certain functions starting with the shoulders,
biceps, chest and finally legs (not shown). In each of the following
exercises, a one leg base position is to be used. This increases the
demand on the stabilizers through the hips and torso, knees and ankles.
Each exercise is to be performed as demonstrated. |
| 1 |
Cable Side Laterals (one leg) |
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Grab the handle as shown. Pull
upwards from the side of the body across to an above shoulder parallel
position. Breathe in when lifting out when lowering. A minimum of 2 sets
per side. Shown is the inside leg position. In the second set change legs
and perform standing on the outside foot. Perform to both the left and
right sides. |
| 2 |
Cable Side Laterals (back side
position) |
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Perform the same as the above side
lateral raise position with the exception of positioning the arm behind
the body. Shown is the inside leg position. In the second set change legs
and perform standing on the outside foot. Perform to both the left and
right sides. |
| 3 |
Cross Cable Curls (one leg) |
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Grab the cable handles as shown,
Rotate wrist and curl bending at the elbow and bringing your hand across
and in front of your opposite shoulder. Elbow maintains line with cable.
Breathe out when curling, out when lowering weight. Shown is the inside
leg position. In the second set change legs and perform standing on the
outside foot. Perform to both the left and right sides. |
| 4 |
Cross Cable Incline (one leg) |
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Perform with the same action as
the curl exercise with the exception of keeping the arm almost completely
straight. Focus on bringing the inside shoulder in towards the center of
the body. This action targets the upper chest. Breathe out when raising
weight, out when lowering. Shown is the inside leg position. In the
second set change legs and perform standing on the outside foot. Perform
to both the left and right sides. |
| 5 |
Cross Cable Flye (medial position
- one leg) |
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In this exercise, again keep the
elbow almost completely straight butt keep the arm in a lower mid chest
position. Squeeze the shoulder in towards the center line of the body.
Breathe out when lifting the weight, in when lowering. Shown is the
inside leg position. In the second set change legs and perform standing on
the outside foot. Perform to both the left and right sides. |
| 6 |
Low Cable Cross (one leg
position) |
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This time the cable is in a high
position. As in the lower position exercises, keep the arm straight. Grab
the handle high and pull down across the body. Breathe out when raising
weight and in when lowering. Shown is the inside leg position. In the
second set change legs and perform standing on the outside foot. Perform
to both the left and right sides. |
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