Training Schedule WEEK NUMBER 1 Starting April 29th, 2005
Each muscle group is hyper-linked to exercises depicted in photo format. PLEASE NOTE: The following program is not designed to be a beginner program. A pre - training regiment should have been performed at least 4 weeks prior to starting this program.
| Day 1 | Chest, Back, Abs and Calves | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. *Alternate aerobic as desired if bike not available. |
| Chest | Dips | B | 75% | 10 | 3 | 2 min | Continuously. Perform two warm up sets with (feet on a bench or narrow hand position pushups) prior to starting. |
| Incline Bar Press | B | 70% | 10 | 3 | 2 min | Continuously. Keep elbows forward and forearms in a parallel position. | |
| Bench Press | B | 50% | 30-40 | 3 | 2 min | Continuously. A "two- breath" system should be used for this exercise. Perform two reps (raising and lowering) for each inward and outward breath (up and down twice - breath out, up and down twice breath in). | |
| Back | T-Bar Row (or machine row) | B | 85% | 5 | 2* | 2 min | Rhythmically - Elbows low position, close to body. Hands / palms facing inwards. |
| Wide Pull Down | B | 70% | 10 | 2* | 2 min | Rhythmically - Front position - correct stretch at top of lift. Concentrate on primary movers (lowering of shoulders when pulling weight down and raising of shoulder when returning to start position). | |
| Hyper-extensions | * | BW | 15 | 3 | 1 min | Rhythmically - Upper body to parallel. Do NOT Hyper-extend | |
| Calves | Standing Raise | B | 85% | 5 | 3 | 2 min | Explosively - Smith machine or Inverted Leg Press. Two warm-up sets of 15-20 reps should be performed first. Lower weight slowly and in control for a two second count. |
| Seated Raise | B | 70% | 12 | 3 | 2 min | Rhythmically | |
| Abs | Hanging leg raise | * | 70% | 15 | 4 | 1 min | Rhythmically |
| Russian Twists | * | 70% | 15 | 4 | 1 min | Rhythmically | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 2 |
Legs , Shoulders and Calves | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | Perform 12 minutes warm up. | |
| Legs | Leg Press / Squats | A | 65% | 15 | 3 | 2 min | Deep squats, butt to heels, warm-up sets to training weight. Perform Ankle balance exercise on mini-board 30 sec per foot between each set. Use front squats or if uncomfortable with front squats, smith machine squats can be done. What is important here is that the hip flexion angle (upper body to thigh) is controlled. In players that have too much "forward lean" in their skating style, this action can over train the gluteals where the lower thighs must be emphasized. |
| Step Ups | A | 75% | 10 | 3 | 2 min | Change feet at top of box. Lower weight in control, moderate lift speed, maintain control. Perform Ankle balance exercise on mini-board 30 sec per foot between each set. | |
| Inverted Press | A | 75% | 10 | 3 | 2 min | Wide foot position. Weight usage in this exercise is a little misleading. This is an isotonic exercise where, once lowering the weight to parallel thigh position, the weight is held there for 3 seconds then pressed upwards. Due to methodology, using 60% of 1RM would probably be more appropriate from a mental standpoint. | |
| Hamstrings | Seated Curls | A | 75% | 10 | 3 | 1 min | Rhythmically |
| Ham Stretch curl | A | 40% | 20 | 3 | 1 min | Alternate legs after each set. Keep alternating until sets completed. This exercise is a "dynamic stretching" exercise. Extend and flex lower leg in a position where a slight stretch will be felt in the hamstrings. | |
| Shoulders | Upright Rows | B | 85% | 5 | 3 | 2 min | Perform a couple of light continuous repetitions before starting training set. Explode upwards, lower in control |
| Side Laterals | B | 70% | 12 | 3 | 1 min | Rhythmically. Make sure that the palms remain in a downward position, not rotating upwards. | |
| Reverse Flye | B | 50% | 30-40 | 3 | 2 min | Continuously | |
| Calves | Standing Raise | A | 70% | 12 | 6 | 1 min | Explosively. Perform free standing with dumbbells (using calve board). |
| Seated Raise | A | 70% | 12 | 6 | 1 min | Rhythmically | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 3 |
Triceps, Biceps, Forearms, Calves and Abs | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Triceps | Triceps Press | B | 85% | 5 | 3 | 1 min | Continuously using straight bar. Perform one warm-up set of 20 and then one of 10 before starting. |
| Reverse Press | B | 70% | 12 | 3 | 1 min | Use Knurl Bar Rhythmically | |
| Vertical Press | B | 50% | 30-40 | 3 | 1 min | Continuously. Perform with a dumbbell in each hand or a "knurled" bent bar. Use a two breath system (raise and lower weight twice - one breath out, raise and lower weight twice - one breath in). | |
| Biceps | Bar Curls | B | 70% | 20 | 3 | 1min | Explosively. Try to bring weight up as fast as possible lowering to thighs quickly. Perform two warmup sets of 10 raising and lowering weight in a rhythmical manner. |
| Zottman Curls | B | 70% | 10 | 3 | 1 min | Rhythmically. Keep elbows by sides turning weight over simultaneously at the top and bottom of the lift. | |
|
Preacher Curls |
B | 50% | 30-40 | 3 | 1 min | Continuously. DO NOT COMPLETELY EXTEND ELBOWS. | |
| Forearms | Standard Wrist Curls | B | 85% | 5 | 3 | 2 min | Explosively. Perform two warm-up sets using light weight in a rhythmical manner. |
| Reverse Curls | B | 70% | 10 | 3 | 1 min | Rhythmically | |
| Gripper | B | 50% | 30-40 | 3 | 2 min | Continuously | |
| Abs | Hanging leg raise | A | BW | 15-20 |
3 |
1 min | Rhythmically |
| Russian Twists | A | 10 lb | 15 | 3 | 1 min | Use 10 lb medicine ball and partner to stand on toes. If no partner then a 10 lb plate can be used. Keep lower back flat to mat. | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 4 |
Legs , Shoulders and Calves | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Legs | Leg Press / Squats | A | 65% | 15 | 3 | 2 min | Deep squats, butt to heels, warm-up sets to training weight. Perform Ankle balance exercise on mini-board 30 sec per foot between each set. |
| Hack Squats | A | 75% | 10 | 3 | 2 min | Change feet at top of box. Lower weight in control, moderate lift speed, maintain control. | |
| Step ups | A | 75% | 10 | 3 | 2 min | Wide foot position. Rhythmical lift in control both ways. Perform Ankle balance exercise on mini-board 30 sec per foot between each set. | |
| Hamstrings | Seated Curls | A | 75% | 10 | 3 | 1 min | Rhythmically |
| Ham Stretch curl | A | 40% | 20 | 3 | 1 min | Alternate legs after each set. Keep alternating until sets completed. Perform as explained in previous workout. | |
| Shoulders | Upright Rows | B | 85% | 5 | 3 | 2 min | Explode upwards, lower in control. Perform two warm-up sets. |
| Arnold Press | B | 70% | 12 | 3 | 1 min | Rhythmically | |
| Reverse Flye | B | 50% | 30-40 | 3 | 2 min | Continuously | |
| Calves | Standing Raise | A | 70% | 12 | 6 | 1 min | Explosively |
| Seated Raise | A | 70% | 12 | 6 | 1 min | Rhythmically | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 5 |
Triceps, Biceps, Forearms, Calves and Abs | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Triceps | Tricep Press | C | 85% | 5 | 2* | 3 min* | Explosively immediately into; |
| Reverse Press | C | 70% | 10 | Rhythmically, immediately into, | |||
| Rope Press | C | 50% | 30-40 | Continuously, rest for 3 minutes and repeat one more time. | |||
| Biceps | Bar Curls | C | 85% | 5 | 2* | 3 min* | Explosively, immediately into; |
| Zottman Curls | C | 70% | 10 | Rhythmically, immediately into; | |||
| Preacher curls | C | 50% | 30-40 | Continuously, rest for 3 minutes and repeat one more time | |||
| Forearms | Standard Wrist Curls | C | 85% | 5 | 2 * | 3 min* | Perform two warm-up sets using light weight in a rhythmical manner then: Explosively, immediately into; |
| Reverse Curls | C | 70% | 10 | Rhythmically, immediately into; | |||
| Gripper | C | 50% | 30-40 | Continuously, rest for 3 minutes and repeat one more time | |||
| Calves | Standing Calve | B | 75% | 12 | 6 | 1 min | Perform two warm-up sets using light weight in a rhythmical manner. Perform explosively through full range of motion. Use free standing with DBs on calve board |
| Seated Calve | B | 75% | 12 | 6 | 1 min | Rhythmically through full range of motion | |
| Abs | Hanging leg raise | C | 85% | 5-8 | 3 | 3 min | Rhythmically in control, use ankle weights or hold DB with feet |
| Russian Twists | C | 70% | 10-12 | Rhythmically, again use partner to stand on toes for support. | |||
| Scissors | C | BW | 30-40 | On back bringing alternate elbow to knee left to right, right to left continuously. Make sure to extend legs (maintaining a height at the end of extension at about a foot off the ground while keeping lower back pressed into the floor). | |||
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 6 |
Chest and Back | ||||||
| Muscle Group | Exercise | Grp | Wt | Reps | Sets | Rest | Method |
| Cardio | Spinning Bike | A | - | - | - | - | Perform 12 minutes warm up. |
| Chest | Bench Press | C | 85% | 5-8 | 2 | 3 min | Perform two warm-up sets using light weight in a rhythmical manner. Perform explosively, immediately into |
| Incline Press | C | 75% | 10-12 | Rhythmically, immediately into | |||
| DB Flyes | C | 50% | 30-40 | Continuously, take a 3 minute break between sets. Perform as 3 sets of 10. (first 5 reps only bring the DBs from full extension to half way down then push back up. last five reps go all the way down. go directly into the next 10 and perform the same way) 5-5-5-5-5-5 for a total of thirty. | |||
| Back | Seated Row - T Bar pull | B | 85% | 5-8 | 4 | 2 min | Palms facing upwards (curl grip) Breathe in on exertion, explosively. |
| Wide Pull Down | B | 75% | 10-12 | 4 | 2 min | Front position, rhythmically | |
| Hyper-extensions | B | 65% | 20 | 3 | 2 min | Continuous, keep momentum in control, do not hyperextend. | |
|
Cardio |
Spinning Bike |
A |
- |
- |
- |
- |
Perform 15 minutes cool down. |
|
Day 7 |
Week one completed. Take the day off. Proper diet and rest |