US Sports Net Today!

Live Play-by-Play, Updates, Highlights and More! on US Sports Network!
[Chrome Users-You may have to click on the play button twice to listen]
US Sports Network Powered By Beast Sports Nutrition!

US Sports Radio
The Las Vegas Raiders Play Here
Fitness and Sports Performance Info You Can Use!
The Scoreboard Mall
The Rock Almighty Shaker Of Heaven And Earth!
The Coolest Links In The Universe!

Thursday, June 5, 2014

No Days Off For Da' Puck

Ice Hockey

The Competitive Ice Hockey programs were developed to help with the specific strength and muscular endurance needs of a hockey player. Hockey players also need a program that will help guard them against injuries. In addition to the strength training exercises there are specific plyometric exercises that will help with groin and lateral hip strength. It would be ideal to choose the Ice Hockey Program that has Power Cleans and the other Olympic exercises, but many may be unfamiliar with these exercises. For this reason, they have been removed in the "no Power Cleans" program. Check out the exercise videos to learn about the power clean and power snatch exercises, if interested. Once ready for these explosive exercises just switch the program over!

Throughout the length of the Ice Hockey programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Select a Program

4 Day Competitive Ice Hockey Progam
View a Sample Workout of this Program below
4 Day Competitive Ice Hockey Progam - no Power Cleans

Week 1 - Day 4 (Friday) of  Competitive Ice Hockey Progam*Week Difficulty:Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Power Clean
5 reps @ 215 lbs,4 reps @ 255 lbs,
3 reps @ 300 lbs,1 reps @ 340 lbs,
1 reps @ 365 lbs,4 reps @ 340 lbs,
5 reps @ 320 lbs,4 reps @ 280 lbs 
Front Squat
10 reps @ 210 lbs,5 reps @ 250 lbs,
8 reps @ 295 lbs,10 reps @ 270 lbs 
Side to Side Single Leg Line Hops
12 reps,8 reps,
8 reps  
Alternate Leg Bounding (Speed Skaters)
12 reps,8 reps,
8 reps  
Barbell Close Grip Bent Over Row
10 reps @ 160 lbs,10 reps @ 160 lbs 
Stretch Deadlifts
10 reps @ 220 lbs,

If it's time to get serious about your Strength and Conditioning Program, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:

Fully customized workouts, listing: exercises, sets, reps and weights.
Exercise videos and descriptions demonstrating proper technique for every exercise.
A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.

For more information about my background, fee structure and how to get started, go to:

US Sports Strength and Conditioning

 Just fill out the brief contact form if you would like to get started.
Contact Me:
Nathan Lewis CSCS
US Sports Strength and Conditioning

US Sports Strength and Conditioning
*The above workout was provided as a sample of our 48 workout program. Please do not attempt without consulting with a physician first!

No comments:

Post a Comment