a hockey workout journal - ABCbodybuilding

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  #1  
Old 04-28-2004, 07:07 PM
hockeyhockey hockeyhockey is offline
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Default a hockey workout journal

Im going to post my summer workout routine until August 27 which is when tryouts start, Also if you have any ideas to help me please post
Im trying to become stronger but not lose any speed in the process also becoming a faster skater. I would like to be between 205-210 lbs by august 27.

Plyometrics
Single foot hop 3x20 each leg
twist hop 3x30
Jump and Reach 3x25
1-2-3 Drill 10x10
Cone hop change 3x15
Single push off 3x15 each leg
Front Box jump 3x15
Depth Jump 3x15
Time spent 30 minutes
1 hour of hockey
35 minutes of stickhandling
3 months
28 Days
7 hours
20 minutes
20 seconds
till tryouts
__________________
As of June 21
Age 15
Height 6'4
Weight 194
Neck 16.2
Shoulders 49.4
Chest 41.4
Bicep 15
Forearm 12
Thigh 24.5
Calves 16.1
Bench 180
Squat 305
  #2  
Old 04-30-2004, 12:02 AM
hockeyhockey hockeyhockey is offline
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Default Re: My training Jounral

Shoulders
• Military Presses: 3 warmup sets, 5 sets x 5-8 reps
• Laterals: 4 sets strict form
• Rear Laterals: 4 sets, all out at one weight
• Barbell Shrugs - 5 sets x 6-10 reps
Time spent 45 minutes
__________________
As of June 21
Age 15
Height 6'4
Weight 194
Neck 16.2
Shoulders 49.4
Chest 41.4
Bicep 15
Forearm 12
Thigh 24.5
Calves 16.1
Bench 180
Squat 305
  #3  
Old 04-30-2004, 01:10 AM
PurposeDriven26 PurposeDriven26 is offline
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Join Date: Feb 2004
Posts: 1,109
Default Re: My training Jounral

Hey bro, you might want to edit the title to "My training journal". [img]/forum/images/graemlins/wink.gif[/img]

Also, edit the first post and add what your goals are so we know what might help you. It sounds like you are going more for strength then for muscle size in your legs. I've never done excersises to increase speed and strength so I can't help you out much there. The Shoulder workout looks good though. Good luck with this journal and welcome to abc!
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Also known as JrDouglas24
  #4  
Old 04-30-2004, 01:51 AM
hockeyhockey hockeyhockey is offline
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Default Re: My training Jounral

Purpose, I appreciate your input on changing the title It was late a couldn't think of anything also Its true I am going for overall strength then size. This site has already helped me a ton in a few weeks.
__________________
As of June 21
Age 15
Height 6'4
Weight 194
Neck 16.2
Shoulders 49.4
Chest 41.4
Bicep 15
Forearm 12
Thigh 24.5
Calves 16.1
Bench 180
Squat 305
  #5  
Old 04-30-2004, 06:33 AM
Vlad Vlad is offline
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Location: Sweden - Stockholm
Posts: 4,540
Default Re: My training Jounral

Just "Edit" your first post in this journal (change the title there) [img]/forum/images/graemlins/smile.gif[/img]
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  #6  
Old 04-30-2004, 07:48 PM
hockeyhockey hockeyhockey is offline
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Default Re: A hockey workout journal

Friday: Arms


• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)
• Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
• Skullcrushers: 3 sets x 15 reps
• One Arm Overhead Extensions: 3 sets x 15 reps
• Dips: 3 sets, all out to failure
1 hour of powerskating and
2 hours of drills by myself
1 hour of a pick up hockey game
__________________
As of June 21
Age 15
Height 6'4
Weight 194
Neck 16.2
Shoulders 49.4
Chest 41.4
Bicep 15
Forearm 12
Thigh 24.5
Calves 16.1
Bench 180
Squat 305
  #7  
Old 05-01-2004, 10:01 PM
hockeyhockey hockeyhockey is offline
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Join Date: Apr 2004
Posts: 57
Default Re: A hockey workout journal

Leg extensions: 8 sets, total 20 reps on all sets
• Leg Presses: 5 sets x 20 reps• Squats: 4 sets x 20 reps (full depth)
• Hack Squats: 4 sets x 20 reps
• Leg Curls: 6 sets x 15 reps
• Stiff-Leg Deads: 5 sets x 15 reps (full stretch)
shot 400 pucks
the leg workout was a brutal one
__________________
As of June 21
Age 15
Height 6'4
Weight 194
Neck 16.2
Shoulders 49.4
Chest 41.4
Bicep 15
Forearm 12
Thigh 24.5
Calves 16.1
Bench 180
Squat 305
  #8  
Old 05-03-2004, 08:00 PM
hockeyhockey hockeyhockey is offline
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Join Date: Apr 2004
Posts: 57
Default Re: A hockey workout journal

Yesterday was an off day
today
explosive training me and a partner used bunge cords to push and pull each other across a soccer field
30 minutes
Monday: Chest/Shoulders
Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure
1 hour
1 hour of ice time
__________________
As of June 21
Age 15
Height 6'4
Weight 194
Neck 16.2
Shoulders 49.4
Chest 41.4
Bicep 15
Forearm 12
Thigh 24.5
Calves 16.1
Bench 180
Squat 305
  #9  
Old 05-05-2004, 02:04 AM
hockeyhockey hockeyhockey is offline
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Newbie
 
Join Date: Apr 2004
Posts: 57
Default Re: A hockey workout journal

Tuesday: Quads/Hams

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps
• Leg Curl Machine: 3 Sets To Failure
also 3 hours of ice time.
__________________
As of June 21
Age 15
Height 6'4
Weight 194
Neck 16.2
Shoulders 49.4
Chest 41.4
Bicep 15
Forearm 12
Thigh 24.5
Calves 16.1
Bench 180
Squat 305
  #10  
Old 05-05-2004, 07:10 AM
LegendaryWatcher LegendaryWatcher is offline
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Join Date: Feb 2004
Posts: 10,561
Default Re: A hockey workout journal

Just stoppin' in to check out your journal dude. Welcome to ABC and I wish you the best of luck in your fitness aspirations and future goals. I look forward to coming back and seeing your progress.
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