|
Strength and Speed Lifting Program
Note: Vary your workout every three weeks to
avoid stress injuries and to avoid your muscles getting used to the lift and
therefore slowing improvements. This is especially important for the
lifts that place a lot of stress. Following the program is some
suggested lifts that you can substitute to change it up. The key when
adjusting your workout every three weeks is to look at the muscle group and
not the lift. Instead of Max effort squats do bent knee dead-lift or
front squats, etc. Do different types of lunges, or do incline bench
instead of bench, etc. Using Monday as an example, the important
information that it gives is that you should be doing a heavy leg exercise,
a hamstring lift, something single leg, etc. Check out the reference
for more information than is provided on this page, and more
specifics: http://www.elitefts.com/documents/strength_program_hockey.htm
Weekly Schedule
Do some light cardio work for a few minutes and stretch at beginning of
the workout.
Monday
Max Effort Squat - Triples until too difficult, singles until failure
Straight Legged Deadlift - 4x8
Lunges - 4x15
Weighted Abs Pull-downs - 4x15
Calf Raises - 5x15
Tuesday
Max Effort Bench - Triples until too difficult, singles until failure
Lat Pull-down - 4 sets 10-12 reps
Low Rows - 4 sets 8 reps
Lateral Shoulder Raises - 3 sets 12 reps
Shoulder Presses - 4 sets 8 reps
Triceps Extensions - 4 sets 8 reps
Running - Distance day (optional)
Wednesday
Sprint day 1
Thursday
Box Squat (Speed) - 9x3 -Pick a light weight, you
already trained for strength, go for fast reps and explosiveness
Stiff Legged Deadlifts - 5x6
Single Leg Squats- 4x8
Hammer Curls - 4x8
Weighted Incline Situps - 4x15
Calf Raises - 5x15
Friday
Speed Bench Press - 9x3
Close Grip Bench Press - 3x10
Rope Pressdowns -3x10
Bent Lateral Raise - 4x10
Shrugs - 4x10
Seated Rotator Cuff Raises - 3x10
Side Rotator Cuff Raises - 3x10
Running - Distance day
Saturday - Sprint day 2
Lifts that can interchange periodically to vary your workout:
Legs: Front Squats, bent knee dead-dead lift, Power Cleans, . .
.
Single Leg: Lunges, Step-ups, (and the various versions)
Hamstrings: Romanian Dead-lift, Russian Dead-lift, Hamstring
Dips, Reverse Hypers, Hamstring Curls
Chest: Bench Press, Incline press, Weighted Dips, Close grip,
DB bench, etc.
Back: Chin ups, Pull ups, Rows, etc.
|
