Tyson's Page: 2000-2001 workout
TYSON – Since I do not know what your practice schedule will be especially on the weekends, I will do my best to create a workout for you. The only thing that will change is the intensity level. If you are not playing on a particular day, up grade your previous workout to a higher intensity level; from an A to a B for example.
When-ever possible, incorporate at least a 30 min cardio on the days you do not play and at least a 30 min anaerobic session unless practices or games are very intense. This would apply if you are not playing on a particular day (anaerobic only). Otherwise, your conditioning will suffer. Anaerobic conditioning is critical for a clear thought process so do not compromise this workout. As well, light cardio is excellent for removing lactic acid after practices or after games. Perform for at least 20 minutes. This is for recovery purposes.
See workout page for exercise selection. Try to concentrate on dumbbell exercises for lighter lifts (reps of 12 to 40). Do not use dumbbells on heavy exercises. Eat protein immediately after your workout.
When on the road, still try and do your workout even if you have to do pushups, sit-ups, etc. Narrow grip pushups work the triceps as well. Remember that the purpose of a light workout is to flush the muscle of lactic acid, promote blood flow to the area which supplies nutrients.
Good luck.
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Sept 25 |
26 |
27 Chest (A) Back (A) Abs (B) Triceps (A) |
28 (B) Biceps (B) Calves (A) Shoulders (B) Forearms (B) |
29 Chest (B) Abs (C) Triceps (B)
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30 Back (B) Calves (B) Forearms (A)
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Oct 1 Biceps (C) Calves (B) Shoulders (C) |
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2 Abs (B) Triceps (C) Forearms (B) |
3 Chest (C) Biceps (B) Calves (C) |
4 Back (C) Shoulder (B) Forearms (C)
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5 Abs (A) Triceps (B) Biceps (A) |
6 Game Regina Calves (A) |
7 Game Swift Current Abs (B) Shoulders (A) Biceps (B) Triceps (A) |
8 Game Lethbridge Forearms (B) |
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9 Chest (B) Back (C) Abs (C) Calves (B) |
10 Shoulders (B) Triceps (B) Biceps (C) Forearms (A) |
11Game Portland |
12 Chest (A) Back (A) Abs (B) Calves (C) |
13 Game Spokane |
14 Game Tri City Shoulder (A) Triceps (B) Biceps (A) |
15 Game Seattle Abs (A) Calves (A)
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16 Chest (B) Back (B) Biceps (C) Forearsm (C) |
17 Abs (B) Shoulders (B) Triceps (C) Calves (B) |
18 |
19 Chest (C) Back (A) Biceps (B) Forearms (B) |
20 Abs (A) Shoulders (A) Triceps (B) Calves (C) |
21Game Red Deer |
22 Back (B) Abs (B) Biceps (A) Forearms (A) |
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23 Chest (B) Shoulders (A) Triceps (A) Calves (B) |
24 Abs (C) Biceps (B) Forearms (B)
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25 Game Prince Albert
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26 Chest (A) Back (B) Triceps (B) Calves (A) Forearms (C) |
27 Abs (B) Shoulders (B) Biceps (A) |
28 Game Kelowna |
29 Chest (B) Triceps (A) Calves (B) Forearms (B) |
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30 Back (C) Abs (B) Biceps (B) |
31 Shoulders (C) Triceps (A) Calves (C) Forearms (A) |
Nov 1 Chest (C) Biceps (A)
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2 Back (B) Abs (C) Triceps (C) Forearms (B) |
3 Shoulders (A) Biceps (B) Calves (A) |
4 Game Portland |
5 Game Saskatoon Forearms (A) |
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6 Chest (B) Back (A) Abs (B) Biceps (A) |
7 Shoulders (C) Triceps (B) Calves (C) Forearms (B) |
8 Abs (A) Biceps (B)
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9 Chest (B) Back (B)
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10 Game Calgary Abs (B) Calves (A) |
11 Shoulders (A) Biceps (C) Triceps (A)
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12 Game Kootenay |
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13 Back (A) Abs (B) Calves (B) |
14 Game Lethbridge Forearms (B) |
15 Chest (C) Shoulders (B) Biceps (B) Triceps (B) |
16 Back (B) Abs (C) Calves (C) Forearms (A) |
17 Biceps (B)
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18 Game Kamloops Triceps (A) |
19 Game Regina Abs (B) |
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20 Chest (B) Back (C) Shoulders (A) Calves (B) Forearms (B) |
21 Abs (A) Biceps (C) Triceps (B)
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22 Game Saskatoon |
23 Chest (A) Abs (B) Calves (A) Forearms (B) |
24 Back (A) Shoulders (B) Biceps (B) Triceps (A) |
25 Game Swift Current |
26 Chest (B) Abs (C) Forearms (C) |
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27 Back (B) Shoulders (A) Biceps (A) Triceps (A) |
28 Game Calgary |
29 Chest (C) Abs (C) Triceps (C) Forearms (B)
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30 Back (C) Shoulders (B) Biceps (B) Calves (C) |
3
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Dec 1 Game Moose Jaw Abs (B) |
2 Game Spokane |
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3 Chest (B) Back (B) Abs (A) Biceps (C) Forearms (C) |
4 Shoulders (C) Triceps (C) Calves (B) |
5 Abs (B) |
6 Chest (B) Biceps (B) Calves (A) Forearms (B) |
7 Back (A) Shoulders (B) Abs (C) Triceps (B) |
8
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9 Game Kelowna |
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10 Game Kamloops Abs (B)
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11 Chest (A) Back (B) Biceps (A) Triceps (A)
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12 Game Prince George Abs (A) Calves (B) Forearms (A) |
13 Shoulders (A) Biceps (B) Triceps (A) |
14 Game Lethbridge Abs (A) Calves (A) |
15 Game Kootenay Chest (A) Back (A) 2 sets |
16 Game Calgary Biceps (A) Triceps (A) |
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17 Game Calgary Abs (A) |
18 Chest (B) Back (C) Shoulders (B) Calves (C) |
19 Abs (B) Biceps (C) Triceps (B) Forearms (B) |
20 |
21 Chest (C) Triceps (A) Calves (B) |
22 Back (B) Abs (C) Shoulders (C) Biceps (A) Forearms (C) |
23 |
| 24
Christmas Eve |
25
Christmas |
26
Boxing Day |
27 Game
Red Deer |
28 | 29 | 30 |
| 31 |
Last Year's Workout Program
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Nov 1 Chest (A) Calves (B) Biceps (A) Abs (A) |
Nov 2 Kootenay Ice |
Nov 3 Shoulders (B) Back (C) Chest (B) Foreamrs (C)
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Nov 4
Biceps (A) Abs (B) Triceps (A) Calves (A) |
Nov 5 Kootenay Ice
Pushups 125 |
Nov 6 Swift Current
Biceps (A) Abs (A) Calves (A) |
Nov 7
Back (B) Shoulders (C) Triceps (C)
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Nov 8 Chest (C) Biceps (C) Abs (C) |
Nov 9
Calves (A) Forearms (A) Triceps (A) Back (A) |
Nov 10 Lethbridge |
Nov 11
Calves (B) Forearms (C) Shoulders (B) Biceps (B) |
Nov 12
Chest (B) Back (B) Abs (B) |
Nov 13
Calves (A) Biceps (A) Triceps (A) |
Nov 14 Lethbridge
Shoulders (A) Abs (A) |
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Nov 15 Chest (C) Biceps (C) Back (A) Forearms (B) |
Nov 16
Back (A) Triceps (A) Calves (A) Shoulders (A) |
Nov 17 Portland
Biceps (A) Abs (A)
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Nov 18
Back (B) Shoulders (B) Chest (B) Triceps (B) Calves (B) |
Nov 19
Biceps (B) Abs (A) Forearms (A)
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Nov 20 Kelowna |
Nov 21
Chest (A) Triceps (C) Calves (C) Forearms (B) |
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Nov 22 Back (B) Shoulders (B) Biceps (C) Abs (B) |
Nov 23
Chest (B) Forearms (A) Triceps (A)
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Nov 24 Lethbridge |
Nov 25
Abs (A) Calves (A) Biceps (A) Chest (A) Shoulders (A) |
Nov 26 Calgary |
Nov 27 Calgary
Abs (A) Calves (A)
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Nov 28
Back (C) Shoulders (B) Triceps (C) Biceps (B) Forearms (B) |
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Nov 29 Chest (A) Calves (A) Biceps (A) Abs (B) |
Nov 30 Moose Jaw |
Dec 1
Shoulders (C) Biceps (C) Triceps (A) Back (A) Forearms (B) |
Dec 2
Chest (A) Calves (B) Abs (B) |
Dec 3 Tri-City |
Dec 4 Spokane
100 situps |
Dec 5 Calgary |
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Dec 6
Shoulders (B) Biceps (A) Triceps (A) |
Dec 7
Shoulders (C) Calves (C) Forearms (A) Abs (B) |
Dec 8
Back (C) Triceps (B) |
Dec 9
Chest (B) Forearms (B) Shoulders (B) Abs (A) |
Dec 10
Calves (A) Triceps (A) Biceps (B) Back (A) |
Dec 11 Portland
100 situps |
Dec 12 Seattle
100 pushups |
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Dec 13 100 situps 100 pushups |
Dec 14 Tri-Cities |
Dec 15 Spokane
100 situps 100 pushups |
Dec 16 |
Dec 17
Circuit train shoulders, chest, back, biceps and triceps |
Dec 18 Red Deer
Rest |
Dec 19 Swift Current
Rest |
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Dec 20 Shoulders (B) Calves (B) Chest (C) Back (C) |
Dec 21
Biceps (C) Triceps (C) Forearms (C) Abs (C) |
Dec 22 |
Dec 23 |
Dec 24 |
Dec 25 Christmas |