Power Core  Exercises

Summer Training Exercises: More to come. Below is not all finished so patience please and thanks. 

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

Picture: Finish

Basic Description 

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)

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)

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)

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)

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)

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)

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.

Copyright 1996 by Ron Johnson. All rights reserved.