Preseason
- Ensure proper eating - eliminate "junk food". Balance
caloric intake to whether weight gain, loss or maintenance required.
- Stretch after every session, holding each stretch for at least
30 seconds. Work on problem areas first.
- Do active warmups, not static stretching as in after practice.
- Perform a non-hockey related recreational activity twice a week.
|
| |
| Mondays |
Vertical Jumps
|
3 sets of 5 reps (max height) |
| Run |
30 minutes at 75% intensity |
| Stretch |
|
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| |
| Tuesdays |
| |
Reps |
Sets |
Rest |
| Push Ups |
15 |
3 |
60 |
| Dumbbell Bent Over Rows |
15 |
3 |
60 |
| Lateral Dumbbell Raise |
15 |
3 |
60 |
| Anterior Dumbbell Raise |
15 |
3 |
60 |
| Squats |
15 |
3 |
60 |
| Good Mornings |
15 |
3 |
60 |
| Dumbbell Lunges |
15 |
3 |
60 |
| Stretch |
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|
| |
| Wednesdays |
Horizontal Maximal Jumps
|
3 sets of 5 reps (max length) |
| Bike Intervals |
15 minutes of 1 minute 50%, 1 minute 80% |
| Stretch |
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|
| |
| Thursdays |
| |
Reps |
Sets |
Rest |
| Wide Grip Push Ups |
15 |
3 |
60 |
| Chin Ups or Pull Downs |
15 |
3 |
60 |
| Seated Dumbbell Press |
15 |
3 |
60 |
| Romanian Deadlift (Dumbbell) |
15 |
3 |
60 |
| Dumbbell Lunges |
15 |
3 |
60 |
| Stretch |
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| |
| Fridays |
| |
Reps |
Sets |
| Sissel Ball Crunches |
25 |
3 |
| Sissel Reverse Back Extension |
15 |
3 |
| Sissel Ball Side Crunches |
20 |
3 |
| Side Bends with Weight |
12 |
3 |
| Left Bridge - One Foot |
30 sec |
3 |
| Right Bridge - One Foot |
30 sec |
3 |
| Stretch |
|
|
|
| |
| Satudays |
Vertical Jumps
|
3 sets of 5 reps (max height) |
| Run |
25 minutes at 80% intensity |
| Stretch |
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