Week No. 12

Remember  the following:

Exercise stimulates hGH (human growth hormone) release in the body. So do high temperatures. It is recommended that you train in a warm environment above 74 to 76 degrees.

Avoid going to bed with a bellyful of carbohydrates. High blood glucose will inhibit hGH release exactly when you need it the most.

Good luck. RON

Lean Muscle Mass Number of weeks that it will take to add the following amounts of muscle:

Body Weight

5 lbs

10 lbs

15 lbs

20 lbs

25 lb

100

120

140

160

180

200

10

9

9

8

8

7

20

19

18

16

16

15

30

28

27

24

24

22

40

38

36

32

32

30

50

47

45

40

40

37

 

This is a Daily Training Log. The objective of this program is to train several times per day to maximize muscle growth. Please forward me (by email) any resource information that contradicts this writing. Many thanks RON
Time Activity Notes 1 Comments
2:30 am Protein Drink (meal 1 - sort of) Get up, drink and go back to bed.  Low glycemic (low in glycemic index as below)
7:00 am Get up Check resting heart rate Write down in this log above each days workout.
7:10 am Stretch, warm-up Cardio workout 45 minutes 65% of Maximum heart rate per age. as in chart below.
7:55 am Protein shake minimum of 30 grams of protein and vitamins, minerals as well as L-Glutamine
8:00 am Cool down/stretch Work those tight muscles; hamstrings, low back, hip flexors, shoulders, wrists.
8:30 am Eat breakfast Simple carbs as shown in meal one above 
9:00 am Crash / nap or easy relaxing activities.
9:05 am Creatine 5 grams  maximum Providing you have done your loading phase.
10:00 am Next workout Weight training  Body of your program. Take your weakest muscle groups and train them first or as in day 1 below (chest only). Remember to drink lots of water.
11:00 am Finished Take protein shake Minimum of 30 grams of protein. Take while stretching and do not guzzle and bloat yourself.
11:05 am Stretch/cool down Again, tight muscle groups as well as the muscles that you just worked.
11:30 am Meal 2 As above (lighten up on the protein requirement by half due to the shake that you just took earlier.
Noon Relax, nap light activities
12:45 pm up and get moving Pre training activity, warm-up get to gym, cobwebs out of your head, etc.
12:50 pm Creatine 5 grams maximum
1:15 pm Next workout Weight training Second phase of your program; remainder of exercises or second half or as in day one below (back only).
2:00 pm Protein shake minimum of 20 grams of protein light shake not a heavy one. Two cans of boost etc. as well as your minerals, vitamins, and Glucosamine / Condroitin (joint supplements) and glutamine.
2:05 pm Stretch You know what to do.
3:00 pm Carb meal 3 As above or substitute and again, cut protein in meal in half.
3:30 pm relax / crash
4:15 pm get going to gym etc.
4:30 pm Next workout Weights Abs and core as in day one and flexibility.
5:30 pm Protein shake minimum of 20 grams of protein
5:35 pm Stretch/cool-down If you haven't done this yet.
6:00 pm Meal 4  Low glycemic meal as per above See chart on glycemic index.
7:00 pm L-Glutamine 20 minutes before weight session
7:30 pm Training session 4 Boxing, shooting, stickhandling Work hard!! 45 minutes
8:15 pm Protein shake minimum 20 grams
8:20 pm Stretch and relax Take your vitamins. minerals, etc before meal 5

8:30 pm

Meal 5

Carbs and meal 5 as above

9: 30 pm

Stretch

All those tight muscles and relax

10:00 pm

Lights out

Get ready for tomorrow.

 

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

The glycemic index is an important tool. One can determine what kind of fuel one is getting from specific foods. Remember, not all carbs have the same effect on your blood sugar. For example, apples and oranges are converted to blood sugar at relatively slow rates (great for evening protein shakes). Most fruits and beans are extremely slow to convert, that makes these foods perfect food sources before games and workouts. Whole wheat, oats, and brown rice are also good athletic choices for energy from the carbohydrate category.

High glycemic foods cause rapid rise and fall in your blood-sugar levels. Eat them on off days and AVOID them before your training sessions. Your pre-workout meal should be comprised of foods valued at either 50 or lower.

Foods

Score out of 100

Foods

Score out of 100

Sugars:

Glucose

Honey

Fructose

 

100

87

20

Vegetables:

Parsnips

Carrots

White potatoes

Mashed potatoes

Broad Beans

Soy Beans

 

98

90

70

80

75

15

Vegetables:

Kidney Beans

Lentils

Sweet Potatoes

Yams

 

30

25

48

45

Fruits:

Bananas

Raisins

Equatorial fruits

Dried Fruits

 

56

68

60-70

60-70

Fruits:

Apples

Oranges

Northern Fruits

 

36

40

30-40

Grains and Pastas:

White Flour Spaghetti

Cornflakes

White Flour Pancakes

White Rice

White Break

 

56

85

66

70

76

Grains and Pastas:

Whole Wheat Spaghetti

Oats

Brown Rice

Whole Wheat Bread

Buckwheat pancakes

 

40

48

60

64

45

Meats:

All milk, cheese, yogurt and meats all have glycemic indexes in the:

30-40

Chose protein sources low in fat content.

 

Total Carbs

Meal 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. See log above. 

This program can be broken down as per daily log shown above. Manage your workout so that you can get 2 or 3 one hour workouts (not including cardio in the am) in one day. 

Skating component should be done at maximum speed once with resistance and then twice without. Speed is the key. Good luck.

Legs Skating - Striding B No Resistance 8 * 1 to 1 Warm-up and stretch prior to training. Striding with and wilthout pucks. Down and back is one rep - 4 times without puck - 4 times with. Perform 1 rep then have partner go (work this one to one ratio on all skating exercises). Make sure to work puck to both sides of the body forehand and backhand sides maximizing width (range).
Skating - Crossovers B 8 * 1 to 1 Perform 1 crossover to each side moving back and forth down the length of the ice. Focus on inside hip rotation so as to maximize power on extension. Perform 4 lengths without puck and 4 lengths with. Keep puck moving (stick handling side to side) while skating. 
Skating - Crossovers B 4 @ * 1 to 1 Crossovers around circle - 2 laps each way (L and R) for one set. 2 sets without pucks and 2 with.

 

Work out split on a two per day weight training session

Day 1 - 78 Cardio 1 a.m. (heavy) Legs and Forearms a.m. 2 Shoulders / Calves in p.m. 3 Foot Speed pm 4

Day 2 - 79

Cardio 1 a.m. (mod)

Chest a.m. 2

Back / abs in p.m. 3

Boxing pm 4

Day 3 - 80 Cardio 1 a.m. (light) Biceps/Abs a.m.2 Triceps and Calves in p.m. 3 Shooting/stick-handling 4
Day 4 - 81 Cardio 1 a.m. (light) Shoulders a.m. 2 Legs in p.m. 3 Boxing 4
Day 5 - 82 Cardio 1 a.m. (mod) Biceps/Abs a.m. 2 Triceps and Calves in p.m. 3 Foot Speed 4
Day 6 - 83 Cardio 1 a.m. (heavy) Chest/Calves a.m.2 a.m. 2 Back and Abs in p.m. 3 Shooting/stick-handling 4

Day 7 - 84

Off

 

 

 

 

Day 78

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 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.
Bike A * * 10 30 sec * Peddle bike with one leg only for 30 seconds left foot, pedal 30 seconds right foot, switch back and forth each time counting as one set. Moderate tension.
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 E 70 AMAP 10 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. Wait 3-5  minutes after each exercise before moving on.
DB Side Lateral E 65% AMAP 12 10 sec 20 sec
Reverse Pulls (T-Bar) E 70% AMAP 12 10 sec 20 sec.
Calves DB Calve Raise B 65% 15-20 10 30 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.
Evening Workout Foot  Speed Ladder (3 exercises - see hyperlink) E * 16 10 sec 20 sec Warmup properly!! Check foot speed chart for exercises. Perform ladder training exercises for hockey specific training.
Sprints E * * 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  79

Chest, Back and Abs  DAY 2

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Cardio Early AM

Run, Bike, etc.

45 minutes

Warmup first and then train at 60% 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.  Wait 5 minutes between exercises.
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
Close grip pushups E BW AMAP 16 10 sec 20 sec Elbows against sides, hands under shoulders. Wait 5 minutes after exercise to rest before moving on.

Back

Narrow Chins

E

75%

AMAP

20

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. Rest 5 minutes between exercises.

Wide Front Chins

E

75%

AMAP

20

10 sec

20 sec

Pull body weight up to chin level. Rest 5 minutes between exercises.

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 80

Biceps, Triceps, Calves and Abs   DAY 3
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 14 10 sec 20 sec Warm-up to training weight as before.
Zottman Curls E 70% AMAP 14 10 sec 20 sec
Cable Curls (high) B 65% 20 6 * 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 6 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 14 10 sec 20 sec Warm-up to training weight as before
Reverse Cable Press E 70% AMAP 14 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.
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.
  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 81

Shoulders, Legs    DAY 4  

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 10 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 12 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.
DB Reverse Raise E 5 lb DB AMAP 8 10 sec 20 sec This is a sport specific action designed to maximize your slap shot loading phase. Bend over approx. 45 degrees resting support arm on bench. Keep palm down and arm straight. Explode upwards as quickly as possible - DB free falls downward, catch and snap upwards again. 10 sec. left side, 10 sec. right side, 10 sec rest and repeat.
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 82

Biceps, Triceps and Abs.    DAY 5
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 14 10 sec 20 sec As performed before. Remember warm-up sets.
Zottman Curls E 65% AMAP 14 10 sec 20 sec As above. Perform on one leg.
Cable Curls A 70% 15-20 6 * 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 75% 15-20 12 10 sec 20 sec Perform single cable press down standing on one leg. Use format  above (cable curls).
Reverse Press Down B 75% 15-20 8 10 sec 20 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.

 

Day  83

Chest, Back and Abs  DAY 6

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Cardio Early AM

Run, Bike, etc.

45 minutes

Warmup first and then train at 60% 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.  Wait 5 minutes between exercises.
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
Close grip pushups E BW AMAP 16 10 sec 20 sec Elbows against sides, hands under shoulders. Wait 5 minutes after exercise to rest before moving on.

Back

Narrow Chins

E

75%

AMAP

20

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. Rest 5 minutes between exercises.

Wide Front Chins

E

75%

AMAP

20

10 sec

20 sec

Pull body weight up to chin level. Rest 5 minutes between exercises.

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 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

 

 Rest day 84. Enjoy. We are back to 6 days per week. RON The workout from this point will change as well since we all get bored doing the 'same old'. So ...... some training aids for next week. Please get the following:

 

1 - Ankle weights 1lb (with straps..not velcro)

2 - Wrist weights 1/2 lb (something that will not come flying off)

3 - A mountain bike

4 - A Steep hill

5 - A Gym Step Machine (I think that you already have this one)

6 - A length of soft thick rope (approx. 40 feet)

7 - A 45 lb Olympic weight plate

8 - An old weight belt (borrow an old used on if you can) or I will come up with a substitute.

 

Scared???? MORE LATER. RON