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
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.
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.
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.
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
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
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. 
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.
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!
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
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.
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.
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
Sprints As performed above. STRETCH.

 

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