Week No

Week No. 11

How's that training partner holding up? Don't get rid of him yet. Recognize the program from last week. Good, Now that you are used to it, work harder, with two days rest at the end. This will change later. Enjoy while you can.

It is absolutely necessary to get the right amount of protein, carbs, vitamins and minerals over the next 6 weeks. As well, rest is important. Take a look at the wheel below. hGH release builds muscle. Eat, rest and train hard.

Good luck. RON

Maximum Heart Rate (MHR) 220 - your age.
Age	Max. HR	65%	85%
15	205	133	174
16	204	133	173
17	203	132	173
18	202	131	172
19	201	130	171
20	200	129	170

Total Carbs	Mea 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.

Day 71	Chest, Back and Abs
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Cardio Early AM	Run, Bike, etc.	45 minutes						Warmup first and then train at 65% MHR.
	Stretch	Post workout						15 minutes
	Diet	As per workout wheel						Supplements
Cardio Early PM	Spinning Bike	Pre-workout						10 minute warmup
Chest	Bench Press	E	70%	AMAP	20	10 sec	20 sec	Perform first set of 10 reps at a moderate pace "feeling the exercise". Wait 30 sec and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait 30 secs and then start exercise. 10/20/10/20...etc. till finished.
	Cable Flyes	E	65%	20	8	*	45 sec	Some Gyms do not have an adjustable cable rack. Mine does. If yours does not then use low cable position and perform as incline crossover with arm in low position finishing at eye level across mid line of body, Keep arm straight. Perform these exercises standing on one leg and using only one arm at a time. Alternate L arm/right leg - R arm/left leg, L arm/left leg - R arm/right leg then 2 min break and repeat. This is (1) set. No rest between first 4 sets.
	Cable Crossovers	B	65%	20	8	*	45 sec
Back	Narrow Chins	E	70%	AMAP	16	10 sec	20 sec	Remember warm-up sequence. In all chin exercises, lower to almost full extension and raise body weight so that arms are pulled to below parallel position. PERFORM AS MANY REPS AS POSSIBLE IN TIME ALLOTTED even if you can only do 1 or 2.
	Wide Front Chins	E	70%	AMAP	16	10 sec	20 sec	Pull body weight up to chin level.
	Single arm pull down	B	70%	12-15	8	*	30 sec	Using cable crossover rack, perform using high cable position. Standing on one leg pull down using cable crossover handle. Use only one arm at a time. Stretch at top and pull down to side. At end of stretch palm should be facing inward. Perform the same as in cable crossovers (set method). L/R/L/R rest.
Abs	Hanging Leg Raise	B	70%	12-15	6	*	30 sec	Perform using arm slings or leg raise stand.
	Russian Twists	A	*	20	6	*	20 sec	Knees bent, partner standing on toes for support. Three position Left side (45 degree up and away from body), Mid (over head) and Right Side (45 degrees up and away from body). Use abs to through ball or obliques (sides)
	Standing Side Throw	B	*	20	4	*	30 sec	Standing with feet shoulder width apart holding on to 10-15 lb medicine ball, start with ball to side and toss to partner, catch on return and rotate to opposite side and throw back. Alternate side to side (counts as 1 rep) then rest.
Cardio	Bike Ride	A	*	Ride bike for 10 minutes for cool down. Stretch out well after.
Evening Workout	Speed Bag			8 x 2 minute rounds with 20 sec rest between
Evening Workout	Heavy Bag			10 x 1 minute rounds with 30 seconds rest between

Day 72	Legs, Shoulders, Calve and Forearms
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Morning Workout	Bike, Jog, swim	30 minutes cardio						Perform at 65% of MHR
	Stretch	Post workout						15 minutes
	Diet	As per wheel
Cardio Early pm Workout	Spinning Bike	A						Perform 10 minute warm-up
Legs	Hack squats	B	65%	10-12	8		2 min	Warm-up to desired weight. This is a drop and catch exercise. Drop into position (thigh just above parallel) and hold for a total of 10 secs, press and lower completely 8 times explosively. This is represents one rep. Perform 8 After completing one set jump as high as you can with both legs 8 times.
Legs	Step - ups	B	65%	10-12	8		2 min	Using bar or DBs, explode upwards and land on alternate leg, immediately explode into extension changing feet when landing on the top of the board. When finished jump as high as you can for 8 reps. This counts as one 'full-rep" (10-15 step-ups then 8 full jumps after equals one set).
	Bike Sprints	B	*	*	20	10 sec	20 sec	Done this before.
Hamstrings	Core Leg Curl	A	BW	12-15	6		1 min	Use one leg on core ball (we did this one previously)
	Good Mornings	A	65%	12-15	6		45 sec.	Use bar or DBs. Keep legs and lower back straight. Bend forward at the hips and pushing the butt back. Keep bar close to body as you lower and stretch.
Shoulders - when performing warm-up please perform 2 high rep sets of rotator exercises as shown example page (follow link). High rotation (2 exercises) and low rotation (2 exercises) prior to starting shoulder program.
Shoulders	Forward Lateral Raise	C	70	AMAP	8	10 sec	20 sec	Perform first set of 10 reps at a moderate pace "feeling the exercise". Wait 30 sec and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait 30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP (as many as possible) 10 sec work/ 20 sec. rest. WORK HARD!!!!! Perform front laterals standing on one leg. Keep abs tight. Side laterals use both legs on the floor. T-Bar position with elbow rotated out and upwards to increase load demand on the back of the shoulders.
	DB Side Lateral	C	65%	AMAP	10	10 sec	20 sec
	Reverse Pulls (T-Bar)	C	70%	AMAP	10	10 sec	20 sec.
Calves	DB Calve Raise	B	65%	15-20	6		30m sec.	2 stage. Extension to mid point then drive to full extension and hold. Lower in control. Use calve raise board.
Calves	Stepper	B	65%	AMAP	16	10 sec	20 sec	Done this one before. Sprint hard and extend toe explosively.
Evening Workout Foot Speed	Ladder (3 exercises - see hyperlink)	C	*		12	10 sec	20 sec	Warmup properly!! Check foot speed chart for exercises. Perform ladder training exercises for hockey specific training.
Evening Workout Foot Speed	Sprints	C	*	*	20	10 sec	20 sec	Warmup with a couple of sprints first. Start counting ten sec when you have reached maximum speed. Slow down to very slow jog or medium pace walk. Start counting to 20 when you have slowed down to desired speed. 20 sets

Day 73	Chest, Back, Calves and Forearms.
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Early AM workout	Bike Ride or Run	45 minutes						70% MHR
	Stretch	Cool down						15 minutes post run or ride
	Diest as per wheel	Supplements
Cardio Early PM workout	Spinning Bike	Warmup						10 minutes
Biceps	Bar Curls (a)	E	70%	AMAP	12	10 sec	20 sec	Warm-up to training weight as before.
	Zottman Curls	E	70%	AMAP	12	10 sec	20 sec	Warm-up to training weight as before.
	Cable Curls (high)	B	65%	20	8	*	20 sec	Perform high cable curls for long biceps head on one leg as before. LINK The rest comes after the second arm has been completed. (work L, work R, and then 20 sec rest)
	Biceps (2)	B	65%	6	5	20 sec	30 sec	Keep elbows locked against sides with wrist in wide position. Bend arms slightly so that the biceps muscle is loaded. Hold in this position for 20 sec then perform 5 curls in a row, rest and repeat for 5 sets.
Triceps	Cable Press	E	70%	AMAP	12	10 sec	20 sec	Warm-up to training weight as before
	Reverse Cable Press	E	70%	AMAP	12	10 sec	20 sec	Warm-up to training weight as before
	DB Press	B	65%	20	6	*	30 sec	Perform on core ball using one leg only. Alternate left and right rotating at top of movement. Feel stretch.
Calves	Calve DB Raise	B	70%	12-15	10	*	30 sec	Perform using DBs and on calve raise board using only one leg at a time.
Calves	Stepper Calve	B	*	20	20	*	20 sec	Using moderate tension perform 20 each leg, rest for 20 sec (slow light pace) and then sprint for 20, etc.
Toe Raise	Standing Toe Raise	B	BW	20	10	*	20 sec	Standing with heels on calve raise board, pull toes up as high as possible and then lower to stretch. Hold at top for 3 sec.
Forearms	Prone Bar curls	B	65%	20*	10	*	20 sec	Use flat bench where forearms are parallel to floor. Hold bar with wrists bent slightly downward. Use an Isometric contraction (hold in this position for 10 seconds and then perform 10 curls - this is one set).
	Cable Rotations	B	50%	20-30	6	*	-	NEW. Grab triceps rope handle. Clipping into low cable position, knee and place wrist on knee with palm up and hand free to rotate. Rotate wrist over to inside position L and R wrists and then rotate outwards by changing body position and then perform L and R. This counts as one complete set.
	Gripper	B	70%	20*	10		20 sec	Perform the same as bar curls with fingers squeezed tightly together for 10 seconds then perform 10 explosive reps. This is one set.
Evening Workout Program	Shooting	Wrist shots						300-500 pucks. 100 high left and right alternating 50 a side. 100 low alternating 50 a side left and right. 100 left side up and down. 100 right side up and down. 100 round the clock. Hi left, Hi right, Low left, Low right and 5 hole.
	Shooting	Snap Shots						As above. Blade speed snap (euro style) . Draw puck and fire.
	Stick handling	Width (wide position to full range using arms and elbow position and middle position using wrists and fingers						left to right wide 50 (rest 20 sec) repeat 3 sets. left to right narrow 50 (rest 20 sec) repeat 5 sets. 5 x 5 wide / narrow for 6 sets (rest 20 sec) and repeat 3 sets. DONE

Day 74	Shoulders, Legs and Forearms
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Early AM workout	roller blade or bike ride	45 minutes						easy workout today, your pace just enjoy!
Early AM workout	Stretch	20+ minutes						post workout, relax and stretch completely
Diet	Post workout	Nutrition Post workout						As per wheel above (supplements, etc)
Cardio Early PM	Spinning Bike	Warmup						10 minutes
Shoulders	Explosive Rows	E	80%	8-10	8		45 sec	Warmup to training weight. We have done this one before. Bar to top of knees and explode upwards, rotating wrists over at top of movement.
	Cable Lateral Raise	E	65%	AMAP	12	10 sec	20 sec	You know the drill. Warmup first. Perform 10 seconds work left side, immediately switch to right side, 10 sec rest and then repeat. Stand on one leg alternating base leg as you move through sets.
	Cable Reverse Lateral Raise	E	65%	AMAP	10	10 sec	20 sec	Low position on the cable rack. Bend over 45 degrees and perform as lateral raise exercise. Alternate left and right sides. Bend knees and perform standing on one leg again switching base leg as sets progress.
Legs	Stair Run	C	*15LB DBs	*	3	*	2 min	Find a set of steep stairs that have a minimum of 12-15 steps per floor. Grabbing DBs run in the following order: 10 flights front singles (rest) 10 flights L crossover singles (rest) 10 flights R crossover singles (rest) 10 flights double stairs and rest. This counts as one complete set. Perform this 3 times. Up the stairs as fast as possible. You may find that wrist straps help your grip (oh yeah, this is grip and forearm day as well. 00Ps.)
Cool down	Stretch and bike ride	A						15 minutes bike - stretch as long as it takes.
Evening Workout	Boxing	Shadow boxing with 3 lb DBs						8 x 1 minutes rounds (warmup correctly before). Keep on toes and keep feet moving. Rest 30 secs. COME ON!
		Speed bag						8 x 1.5 minute sets with 20 sec rest.
		Heavy Bag						8 x 1 minutes sets. Keep feet moving (use ankle weight for this if you can (1 lb each). rest 30 sec.
	Stretch	Post workout						Stretch for 15 minutes. Legs and shoulders.

Day 75	Biceps, Triceps and Abs.
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Early AM workout	Cardio	45 minutes bike ride or run						70% of MHR
Early AM workout	Stretch	Cool Down Post workout						Stretch Legs well! 20 minutes.
Diet	Recovery	Supplements and meal						As per wheel.
Cardio Early PM	Spinning Bike							10 MIN warm-up.
Biceps	Bar Curls	E	70	AMAP	10	10 sec	20 sec	As performed before. Remember warm-up sets.
	Zottman Curls	E	65%	AMAP	10	10 sec	20 sec	As above. Perform on one leg.
	Cable Curls	A	70%	15-20	4	*	30 sec	Perform on one leg. Cross cable curl. L arm/R leg, R arm/L leg, L arm/L leg, R arm/R leg = one set.
	Biceps (2)	Perform as described above in the static hold variation. Add one set. 20 seconds hold, 5 quick reps and 6 sets. Rest for 20 sec. this time.
Triceps	Cable Press Down	B	70%	15-20	4	*	30 sec	Perform single cable press down standing on one leg. Use format above (cable curls).
	DB Press	B	70%	15-20	8	*	30 sec	Stand on one leg. Alternate left and right arms rotating at top of extension. Rest then change legs.
	Medicine Ball Toss	*	*	15	6	*	*	Chest pass with one arm only and standing on one leg. Support ball by placing resting hand under ball while working hand pushed ball to partner (15 to 20 foot pass). Alternate arm and leg. Rest when partner works.
Abs	Hanging leg raise	B	BW	20	6	*	30 sec	Lower leg raise crunch. Side crunch L, Front, and to the R side counts as one set.
Abs	Medicine ball toss	B	12 lb ball	20	6	*	30 sec	Throw ball to partner with arms extended over head. Use abdominals as the primary mover to gain momentum to toss ball not the triceps and lats. Stay up, have partner hand you the ball and repeat. Roll your torso into position (roll lower back up). Perform side throws Left for two sets, Middle position for two sets and Right for two sets.
Calves	Standing DB Raise	B	70%	15-20	10	*	20 Sec	Done this before.
Calves	Stepper Sprints	B	*			10 sec	20 sec	Done this before. You know the routine. WORK HARD!
Cardio	Bike Ride or Run	A		10 minutes cool down and stretch.
Evening workout	Foot speed			Ladder training exercises as performed above
Evening workout	Sprints			As performed above. STRETCH.

Rest days 76 and 77. Enjoy. Next week we are back to 6 days per week. RON