Week 15

Week 16 - The Taper Thing (Sorry about the workout guys, computer had a wicked virus and just got back on line. RON

Work out split on a two per day weight training session
Day 1 - 106	Cardio 1 a.m. (heavy)	Legs and Forearms a.m. 2	Shoulders / Calves in p.m. 3	Foot Speed pm 4
Day 2 - 107	Sprinting Heavy	Chest a.m. 2	Back / abs in p.m. 3	Boxing pm 4
Day 3 - 108	Cardio a.m. (light)	Biceps/Abs a.m.2	Triceps and Calves in p.m. 3	Shooting/stick-handling 4
Day 4 - 109	Cardio Moderate			Boxing 4
Day 5 - 110	Cardio a.m. (mod)			Shooting/stick-handling 4
Day 6 - 111	Off	Active rest. Climb a hill, ride a bike, play some tennis, play some basketball, etc.		Off
Day 7 - 112	Off	See the sites, hockey starting soon. No regrets.		Off

Day 106	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 am Workout	Spinning Bike	A	-	-	-	-	-	Perform 10 minute warm-up
Legs	Hack squats	C	75%	AMAP	4	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%		4			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		4			As many reps in 20 sec that you can do
	Bike Sprints	C	65%	AMAP	16			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	Hamstring Stretch Curl	A	65%	12-15	4	-	1 min	Perform Using Total Hip Machine. Execute exercise like standing leg curl.
Hamstrings	Good Mornings	A	65%	12-15	4	-	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.
Calves	Stepper	B	65%	AMAP	20	10 sec	20 sec	Done this one before. Sprint hard and extend toe explosively.
PM Foot Speed	Ladder	C	*	AMAP	20	20 sec	20 sec	Lateral explosive movements - "step out and crossover, toe into middle". Perform as many as possible in 20 sec then rest for 20 sec. 20 ssets
PM Foot Speed	Knee ups	C	*	AMAP	16	20 sec	20 sec	Knees-up and down on the spot as fast as possible for 3 to 5 secs then sprint 5 to 8 steps and repeat. 16 Sets

Day 107	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 cool down						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
Evening Workout	Heavy Bag	-	-	10 x 1 minute rounds with 30 seconds rest between

Day 108	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				Warm-up to training weight as before.
	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.
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.
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.
	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 109	DAY 4 - Morning cardio, afternoon sprints, evening
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Morning Workout	Bike, Jog	1 hour cardio						Perform at 65-70% of MHR
	Stretch	Post workout						15 minutes
	Diet	As per wheel
Afternoon workout	Spinning Bike	A	Perform 10 minute warm-up or light jog before performing sprints. When sprinting, perform several 1/2 speed and then 3/4 speed warm-ups first.
Sprints	Field Sprints	C	*	200 M	8	*	*	Warm-up and then sprint as fast as you can for 200 meters and then walk 200 and repeat.
Sprints	Field Sprints	C	*	100 M	10	*	*	Warm-up and then sprint as fast as you can for 200 meters and then walk 200 and repeat.
Stretch out completely afterwards. Light bike ride afterwards to cool down approx. 15 minutes minimum. Low tension.
Evening	Boxing	Heavy Bag	8 x 2 minute rounds with 20 sec rest between
Evening	Boxing	Speed Bag	10 x 1 minute rounds with 30 seconds rest between

Day 110	DAY 4 - Morning cardio, afternoon sprints, evening
Muscle Group	Exercise	Group	Wt	Reps	Sets	Work	Rest	Method
Morning Workout	Bike, Jog	30 min cardio						Perform at 65-70% of MHR
	Stretch	Post workout						15 minutes
	Diet	As per wheel						-
Afternoon workout	Spinning Bike	A	Perform 10 minute warm-up or light jog before performing sprints. When sprinting, perform several 1/2 speed and then 3/4 speed warm-ups first.
Sprints	Field Sprints	C	*	200 M	8	*	*	Warm-up and then sprint as fast as you can for 200 meters and then walk 200 and repeat.
Sprints	Field Sprints	C	*	100 M	10	*	*	Warm-up and then sprint as fast as you can for 200 meters and then walk 200 and repeat.
Stretch out completely afterwards. Light bike ride afterwards to cool down approx. 15 minutes minimum. Low tension.
Evening	Shooting	As before, wrist, snap, back hand (a minimum of 100 pucks)
Evening	Stick Handling	Width and depth. 1 - Lateral core explosive movements. L-R-L hold (quick explosive movements to full range starting with puck on forehand, quickly to backhand and back to forehand. Feet in wide stance 30 reps. 2 - Alternate, 2 by 2. Two small movements inside (12-16 inches apart), then explosive FH-BH-FH, two small movements then BH-FH-FH and then repeat. Perform for 30 reps.

Days 111 and 112 see above.