Week 15  - LAST BUT NOT LEAST

Work out split on a two per day weight training session

Day 1 - 99

Cardio 1 a.m. (heavy)

Legs and Forearms a.m. 2

Shoulders / Calves in p.m. 3

Foot Speed pm 4

Day 2 - 100

Sprinting Heavy

Chest a.m. 2

Back / abs in p.m. 3

Boxing pm 4

Day 3 - 101

Cardio 1 a.m. (light)

Biceps/Abs a.m.2

Triceps and Calves in p.m. 3

Shooting/stick-handling 4

Day 4 - 102

Sprinting Moderate

Shoulders a.m. 2

Legs in p.m. 3

Boxing 4

Day 5 - 103

Cardio 1 a.m. (mod)

 Biceps/Abs a.m. 2 Triceps and Calves in p.m. 3 OFF Have fun!!
Players at the conditioning camp will have the long weekend off (3 days). If  you are following this program repeat day 2 with the exception of stick handling.
Day 6 - 104

Sprinting Heavy

Chest/Calves a.m.2 a.m. 2

Back and Abs in p.m. 3

Shooting/stick-handling 4

Day 7 - 105

Off

 

 

 

 

Day 99

Legs, Shoulders, Calve and Forearms  DAY 1
Muscle Group Exercise Group Wt Reps Sets Work Rest Method
Morning Workout Bike, Jog 45 minutes cardio Perform at 65-70% 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 C 75% AMAP  6 20 sec 3 min Warm-up to desired weight. This is a drop and catch exercise. Do as many reps in 20 secs as possible then immediately go to next exercise
Step - ups C 65%  6 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. As many reps in 20 secs as you can
Jumps C BW 6 As many reps in 20 sec that you can do
Bike Sprints C 50% 6 As many reps in 20 sec that you can do
Quad Stretch C _ 6 30 sec Stretch out quads for 30 secs and hold stretch then rest for 3 minutes and repeat.
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 6 20 sec 2 min. Warmup to training weight and then perform as giant set.  AMAP (as many as possible) perform as many reps as possible in 20 sec then move immediately into next exercise and then  rest for 2 minutes after. WORK HARD!!!!! Perform front laterals  standing on one leg. Keep abs tight.  Side laterals use one leg only  on the floor. T-Bar position with elbow rotated out and upwards to increase load demand on the back of the shoulders.
Cable Side Lateral C
Reverse Pulls (T-Bar) C

Stretch

C

-

-

6

30 sec

Stretch out shoulder for 30 sec and hold stretch then rest for 2 min and repeat.

Calves

DB Calve Raise

B

75%

AMAP

16

10 sec

20 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

20

10 sec

20 sec

Done this one before. Sprint hard and extend toe explosively.

 

Day  100

Chest, Back and Abs  DAY 2

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Cardio Early AM

RUN HILLS

30 minutes

Warmup first and then sprint 10 secs up hill (on toes of course since the hill will be steep. Walk back down for 30 sec. (return to starting point)  then repeat. You should get 20 sets. Wear your ankle and wrist weights please. If no hill then use stair climber as follows: 1 min at 80, 30 sec 90, 20 sec 100, 10 sec 110, 20 sec 80, 10 sec 120 and 20 sec at 80 and so on. Repeat for 120/80 for 20 minutes.

Stretch

Post workout

15 minutes

Diet

 As per workout wheel Supplements
Cardio Early PM Spinning Bike Pre-workout  10 minute warmup
Chest Bench Press C 75% AMAP 4 20 sec 3 min Warmup to training weight. Perform as many reps as you can in 20 secs. Immediately go into next exercise and repeat procedure. These exercises are to be performed as a giant set ending with a 30 sec pec stretch.

 
Cable Flyes 70% AMAP 4
Cable Crossovers 50 AMAP 4
Close grip pushups BW AMAP 4 Elbows against sides, hands under shoulders. Wait 5 minutes after exercise to rest before moving on.
Pec Stretch - - 4 30 sec Hold stretch for 30 seconds then take a 3 minute break. Then repeat 3 more sets.

Back

Narrow Chins

 C

75%

AMAP

4

20 sec

 3 min

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

75%

AMAP

4

20 sec

Pull body weight up to chin level.

Pull overs

70%

15

4

*

Lying face up on a bench, take a dumbbell between your index fingers and thumbs, slight bend in the elbows, loer weight down past the top of your head (like skill crushers or french press) until you feel a light stretch under the arms. Exhale and bring weight back up over your forehead, inhale and lower. Repeat for 15 reps.

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 101

 Biceps, Triceps, Calves and Abs   DAY 3
Muscle Group Exercise Group

Wt

 Reps Sets Work Rest Method
Early AM workout Bike Ride  45 minutes 60% 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) C 75% AMAP 8 30 sec 2 min. Warm-up to training weight as before.
Zottman Curls 75% AMAP
Cable Curls (high) 65% 20 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 6 30 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 30 sec then perform 5 curls in a row, rest and repeat for 6 sets.
Triceps Cable Press C 80% AMAP 8 30 sec 2 min Warm-up to training weight as before. Perform as many reps in 30 secs that you can and immediately go into the next exercise. Rem
Reverse Cable Press 70% AMAP
DB Press 65% AMAP Perform this exercise sitting on a core ball with one leg. Raise and lower weight alternately left and right. Lower to stretch point. Keep abs tight and back straight.
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.
Abs Twists B BW 20 8 * 30 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)
Hang Leg Raise B BW 10 6 * 1 min L-M-R position counts as one rep. We have done these before.
Cable Cross Twists B 12 lb 12-15 10 * 30 sec Standing with feet spread apart bend upper body from hips at approx. 45 degrees. Have cable handle in high position with palm down. If using right arm rotate rt. shoulder upwards slightly with elbow in high position on top of arm. Pull handle down and across your body (slap shot action) rotating shoulders as you do so. Breathe out on exertion, in when raising weight. Alternate left and right sides. 

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 102

Legs, Shoulders, Calve and Forearms  DAY 4

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Morning Workout

 Bike, Jog 45 minutes cardio Perform at 65-70% 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 C 75% AMAP  3 20 sec 3 min Warm-up to desired weight. This is a drop and catch exercise. Do as many reps in 20 secs as possible then immediately go to next exercise
Step - ups C 65%  3 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. As many reps in 20 secs as you can
Jumps C BW 3 As many reps in 20 sec that you can do
Bike Sprints C 50% 3 As many reps in 20 sec that you can do
Quad Stretch C _ 3 30 sec Stretch out quads for 30 secs and hold stretch then rest for 3 minutes and repeat.
Hamstrings Core Leg Curl A BW 12-15 3 1 min Use one leg on core ball (we did this one previously)
Good Mornings A 65% 12-15 3 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 3 20 sec 2 min. Warmup to training weight and then perform as giant set.  AMAP (as many as possible) perform as many reps as possible in 20 sec then move immediately into next exercise and then  rest for 2 minutes after. WORK HARD!!!!! Perform front laterals  standing on one leg. Keep abs tight.  Side laterals use one leg only  on the floor. T-Bar position with elbow rotated out and upwards to increase load demand on the back of the shoulders.
Cable Side Lateral C
Reverse Pulls (T-Bar) C

Stretch

C

-

-

3

30 sec

Stretch out shoulder for 30 sec and hold stretch then rest for 2 min and repeat.

Calves

DB Calve Raise

B

75%

AMAP

10

10 sec

20 sec

2 stage. Extension to mid point then drive to full extension and hold. Lower in control. Use calve raise board.

 

Day 103

 Biceps, Triceps, Calves and Abs   DAY 5
Muscle Group Exercise Group

Wt

 Reps Sets Work Rest Method
Early AM workout Bike Ride  45 minutes 60% 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) C 75% AMAP 8 30 sec 2 min. Warm-up to training weight as before.
Zottman Curls 75% AMAP
Cable Curls (high) 65% 20 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 6 30 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 30 sec then perform 5 curls in a row, rest and repeat for 6 sets.
Triceps Cable Press C 80% AMAP 8 30 sec 2 min Warm-up to training weight as before. Perform as many reps in 30 secs that you can and immediately go into the next exercise. Rem
Reverse Cable Press 70% AMAP
DB Press 65% AMAP Perform this exercise sitting on a core ball with one leg. Raise and lower weight alternately left and right. Lower to stretch point. Keep abs tight and back straight.
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.
Abs Twists B BW 20 8 * 30 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)
Hang Leg Raise B BW 10 6 * 1 min L-M-R position counts as one rep. We have done these before.
Cable Cross Twists B 12 lb 12-15 10 * 30 sec Standing with feet spread apart bend upper body from hips at approx. 45 degrees. Have cable handling in high position with palm down. If using right arm rotate rt. shoulder upwards slightly with elbow in high position on top of arm. Pull handle down and across your body (slap shot action) rotating shoulders as you do so. Breathe out on exertion, in when raising weight. Alternate left and right sides. 

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.

 

Day  104

Chest, Back and Abs  DAY 6

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Cardio Early AM

RUN HILLS

30 minutes

Warmup first and then sprint 10 secs up hill (on toes of course since the hill will be steep. Walk back down for 30 sec. (return to starting point)  then repeat. You should get 20 sets. Wear your ankle and wrist weights please. If no hill then use stair climber as follows: 1 min at 80, 30 sec 90, 20 sec 100, 10 sec 110, 20 sec 80, 10 sec 120 and 20 sec at 80 and so on. Repeat for 120/80 for 20 minutes.

Stretch

Post workout

15 minutes

Diet

 As per workout wheel Supplements
Cardio Early PM Spinning Bike Pre-workout  10 minute warmup
Chest Bench Press C 75% AMAP 4 20 sec 3 min Warmup to training weight. Perform as many reps as you can in 20 secs. Immediately go into next exercise and repeat procedure. These exercises are to be performed as a giant set ending with a 30 sec pec stretch.

 
Cable Flyes 70% AMAP 4
Cable Crossovers 50 AMAP 4
Close grip pushups BW AMAP 4 Elbows against sides, hands under shoulders. Wait 5 minutes after exercise to rest before moving on.
Pec Stretch - - 4 30 sec Hold stretch for 30 seconds then take a 3 minute break. Then repeat 3 more sets.

Back

Narrow Chins

 C

75%

AMAP

4

20 sec

 3 min

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

75%

AMAP

4

20 sec

Pull body weight up to chin level.

Pull overs

70%

15

4

*

Lying face up on a bench, take a dumbbell between your index fingers and thumbs, slight bend in the elbows, loer weight down past the top of your head (like skill crushers or french press) until you feel a light stretch under the arms. Exhale and bring weight back up over your forehead, inhale and lower. Repeat for 15 reps.

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