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									 4 DAY HOCKEY - Spring '11 Phase I      Name:
 DAY 1                           Week 1                                           Week 2                    Week 3                    Week 4                    Week 5
                    EXERCISE                 REST       WEIGHT         REPS       WEIGHT         REPS       WEIGHT         REPS       WEIGHT         REPS       WEIGHT         REPS
  PREP    Bike / Treadmill / B-ball                                  5 - 7 min.                5 - 7 min.                5 - 7 min.                5 - 7 min.                5 - 7 min.
    &    Lax / Tennis Ball Massage                                   30" each                  30" each                  30" each                  30" each                  30" each
MOBILITY         PVC Pipe                                             10 each                   10 each                   10 each                   10 each                   10 each
   QAS          Ladder Drills                                        x 2 each                  x 2 each                  x 2 each                  x 2 each                  x 2 each
  PLYO         Clean Throws           none                             2x8                       2x8                       2x8                       2x8                       2x8
                Skater Hops         1 minute                         2 x 8 each                2 x 8 each                2 x 8 each                2 x 8 each                2 x 8 each
 POWER       Barbell Split Jerk       none                       x6-8                      x4-6                      x3-5                      x3-5                      x2-4
                                                                 x                         x                         x                         x                         x
                                pair with                        x                         x                         x                         x                         x
& PREHAB       Seated Turn & Dip            1 minute                 3 x 3 each                3 x 3 each                3 x 3 each                3 x 3 each                3 x 3 each
              Lateral Goblet Squats           none               x 12 - 15 ea.             x 10 - 12 ea.             x 8 - 10 ea.              x 6 - 8 ea.               x 4 - 6 ea.
STRENGTH                                                         x                         x                         x                         x                         x
   ONE                          pair with                        x                         x                         x                         x                         x
                     Pull ups               2 minutes            x max                     x                         x                         x                         x
                                                                 x                         x                         x                         x                         x
                                                                 x                         x                         x                         x                         x
               Slideboard Leg Curl            none               x 12 - 15                 x                         x                         x                         x
STRENGTH                                                         x                         x                         x                         x                         x
  TWO                           pair with                        x                         x                         x                         x                         x
              1 Arm Dumbbell Row            2 minutes            x 12 - 15                 x 10 - 12 ea.             x 8 - 10 ea.              x 6 - 8 ea.               x 4 - 6 ea.
                                                                 each
                                                                 x                         x                         x                         x                         x
                                                                 x                         x                         x                         x                         x

 DAY 2                                                  Week 1                    Week 2                    Week 3                    Week 4                    Week 5
                    EXERCISE                 REST       WEIGHT        REPS        WEIGHT        REPS        WEIGHT        REPS        WEIGHT        REPS        WEIGHT        REPS
  PREP       Bike / Treadmill / B-ball                               5 - 7 min.                5 - 7 min.                5 - 7 min.                5 - 7 min.                5 - 7 min.
    &              Foam Roller                                       30" each                  30" each                  30" each                  30" each                  30" each
MOBILITY       Quadruped Mobility                                     10 each                   10 each                   10 each                   10 each                   10 each
   QAS             6 Cone Drill                                      x 3 each                  x 3 each                  x 3 each                  x 3 each                  x 3 each
  PLYO         MB Rotation Throw              none                   2 x 8 each                2 x 8 each                2 x 8 each                2 x 8 each                2 x 8 each
                   Tuck Jumps               1 minute                  2 x 10                    2 x 10                    2 x 10                    2 x 10                    2 x 10
 POWER              Hang Clean                none               x6-8                      x3-5                      x3-5                      x2-4                      x2-4
                                                                 x                         x                         x                         x                         x
                                pair with                        x                         x                         x                         x                         x
& PREHAB       Wall Slides I + II           1 minute              3 x 10 each               3 x 10 each               3 x 10 each               3 x 10 each               3 x 10 each
              Dumbbell Alternating            none               x 12 - 15                 x 10 - 12 ea.             x 8 - 10 ea.              x 6 - 8 ea.               x 4 - 6 ea.
                 Bench Press                                     each
                                                                 x                         x                         x                         x                         x
STRENGTH
   ONE                          pair with                        x                         x                         x                         x                         x
                 Side Plank Roll            2 minutes            x 8 - 10 each             x                         x                         x                         x
                                                                 x                         x                         x                         x                         x
                                                                 x                         x                         x                         x                         x
                   Pike Presses               none               x max                     x                         x                         x                         x
STRENGTH                                                         x                         x                         x                         x                         x
  TWO                           pair with                        x                         x                         x                         x                         x
                    Hip Lifts               2 minutes            x 12 - 15                 x                         x                         x                         x
                                                                 x                         x                         x                         x                         x
                                                                 x                         x                         x                         x                         x
 DAY 3                                               Week 1                    Week 2                    Week 3                    Week 4                    Week 5
                   EXERCISE               REST       WEIGHT         REPS       WEIGHT         REPS       WEIGHT         REPS       WEIGHT         REPS       WEIGHT         REPS
  PREP    Bike / Treadmill / B-ball                               5 - 7 min.                5 - 7 min.                5 - 7 min.                5 - 7 min.                5 - 7 min.
    &    Lax / Tennis Ball Massage                                30" each                  30" each                  30" each                  30" each                  30" each
MOBILITY         PVC Pipe                                          10 each                   10 each                   10 each                   10 each                   10 each
   QAS         Resisted Runs                                         x5                        x5                        x5                        x5                        x5
  PLYO     Plyometric Push Ups      none                            2x8                       2x8                       2x8                       2x8                       2x8
          Single Leg Hurdle Hops 1 minute                         2 x 8 each                2 x 8 each                2 x 8 each                2 x 8 each                2 x 8 each
 POWER           Push Press         none                      x6-8                      x3-5                      x3-5                      x2-4                      x2-4
                                                              x                         x                         x                         x                         x
                             pair with                        x                         x                         x                         x                         x
& PREHAB          Clamshells             1 minute                 3 x 10 ea.                3 x 10 ea.                3 x 10 ea.                3 x 10 ea.                3 x 10 ea.
                  Split Squats             none               x 12 - 15                 x 10 - 12 ea.             x 8 - 10 ea.              x 6 - 8 ea.               x 4 - 6 ea.
                                                              each
                                                              x                         x                         x                         x                         x
STRENGTH
   ONE                       pair with                        x                         x                         x                         x                         x
                1 Arm Pulldown           2 minutes            x 12 - 15                 x 10 - 12 ea.             x 8 - 10 ea.              x 6 - 8 ea.               x 4 - 6 ea.
                                                              each
                                                              x                         x                         x                         x                         x
                                                              x                         x                         x                         x                         x
               Hex Bar Deadlift            none               x 8 - 10                  x6-8                      x6-8                      x4-6                      x2-4
STRENGTH                                                      x                         x                         x                         x                         x
  TWO                        pair with                        x                         x                         x                         x                         x
                 Inverted Row            2 minutes            x max                     x                         x                         x                         x
                                                              x                         x                         x                         x                         x
                                                              x                         x                         x                         x                         x


 DAY 4                                               Week 1                    Week 2                    Week 3                    Week 4                    Week 5
                   EXERCISE               REST       WEIGHT         REPS       WEIGHT         REPS       WEIGHT         REPS       WEIGHT         REPS       WEIGHT         REPS
  PREP      Bike / Treadmill / B-ball                             5 - 7 min.                5 - 7 min.                5 - 7 min.                5 - 7 min.                5 - 7 min.
    &             Foam Roller                                     30" each                  30" each                  30" each                  30" each                  30" each
MOBILITY      Quadruped Mobility                                   10 each                   10 each                   10 each                   10 each                   10 each
   QAS           Resisted Runs                                       x5                        x5                        x5                        x5                        x5
  PLYO          Crescent Slams             none                   2 x 4 each                2 x 4 each                2 x 4 each                2 x 4 each                2 x 4 each
               Light Depth Jump          1 minute                   2x8                       2x8                       2x8                       2x8                       2x8
 POWER          Barbell Snatch             none               x5                        x3-5                      x3-5                      x2-4                      x2-4
                                                              x                         x                         x                         x                         x
                             pair with                        x                         x                         x                         x                         x
& PREHAB          Band Pulls             1 minute                 3 x 6 each                3 x 6 each                3 x 6 each                3 x 6 each                3 x 6 each
               Resisted Push Ups           none               x 12 - 15                 x 10 - 12                 x 8 - 10                  x6-8                      x4-6
STRENGTH                                                      x                         x                         x                         x                         x
   ONE                       pair with                        x                         x                         x                         x                         x
                   Body Saw              2 minutes            x 10                      x                         x                         x                         x
                                                              x                         x                         x                         x                         x
                                                              x                         x                         x                         x                         x
             Barbell Shoulder Press        none               x 12 - 15                 x 10 - 12                 x 8 - 10                  x6-8                      x4-6
STRENGTH                                                      x                         x                         x                         x                         x
  TWO                        pair with                        x                         x                         x                         x                         x
                   Cable Lift            2 minutes            x 10 each                 x                         x                         x                         x
                                                              x                         x                         x                         x                         x
                                                              x                         x                         x                         x                         x
 4 DAY BASKETBALL - Spring '11 Phase II        Name:
DAY 1                   Week 6          Week 7       Week 8

         EXERCIS      TEMPO    REST       WEIGHT        REPS       WEIGHT       REPS       WEIGHT
            E
  PREP     Bike /                                    5 - 7 min.              5 - 7 min.
         Treadmil
         l / B-ball
           Foam                                     1 min. each             1 min. each
           Roller
  QAS     6 Cone       Fast                             x 3 each                x 3 each
           Drills

  PLYO Crescent        Fast     none                 2 x 8 each             2 x 8 each
        Slams
        Squat          Fast   1 minute                   2x8                     2x8
        Jumps
 POWER Dumbbel         Fast     none                x6-8                    x3-5
        l Split
         Jerk
                                                    x                       x
                                           no high x                        x
          pair with                          tops
          Ankle        Slow   1 minute    or braces 3 x 10 each             3 x 10 each
         Rocks I +
& PREHAB    II
 STRENG Goblet         Slow     none                x 12 - 15               x 10 - 12
   TH     Squats
  ONE                                               x                       x
                                                    x                       x
          pair with
         Chin ups      Slow   2 minutes             x max                   x
         w/band
                                                    x                       x
                                                    x                       x
STRENG     SLDL        Slow     none                x 8 - 10                x 6 - 8 each
  TH                                                each
 TWO                                                x                       x
                                                    x                       x
          pair with
          1 Arm        Slow   2 minutes             x 12 - 15               x 10 - 12
           Low                                      each                    ea.
           Row
                                                    x                      x
                                                    x                      x


 DAY 2                                     Week 1                 Week 2                 Week 3

          EXERCIS      TEMPO    REST       WEIGHT       REPS      WEIGHT       REPS      WEIGHT
             E
  PREP      Bike /                                   5 - 7 min.             5 - 7 min.
          Treadmil
          l / B-ball
          Lax/tenni                                 x 30 "each             x 30 "each
             s ball
          massage
  QAS      Partner      Fast                        5 x 15 yds             5 x 15 yds
          Let Go's

  PLYO   MB             Fast     none               2 x 8 each             2 x 8 each
       Rotation
        Throw
        Jump            Fast   1 minute                  2x2                    2x2
        Rope                                            minutes                minutes
 POWER  Hang            Fast     none               x6-8                   x3-5
        Clean
                                                    x                      x
                                                    x                      x
           Wall         Slow   1 minute             3 x 10 each            3 x 10 each
         Slides I +
& PREHAB     II
 STRENG Barbell         Slow     none               x 12 - 15              x 10 - 12
   TH     Bench
           Press
  ONE                                               x                      x
                                                    x                      x
           pair with
           Cable        Slow   2 minutes            x 8 - 10               x
            Lift                                    each
                                                    x                      x
                                                    x                      x
 STRENG    1 Arm        Slow     none               x 12 - 15              x 10 - 12
   TH       DB                                      each                   ea.
          Alternati
             ng
         Shoulder                                    x                       x
  TWO     Press
                                                     x                       x
          pair with
         Slideboar     Slow   2 minutes              x 10 - 15               x
          d Pikes
                                                     x                       x
                                                     x                       x

DAY 3                                     Week 1                    Week 2                  Week 3

         EXERCIS      TEMPO    REST       WEIGHT         REPS       WEIGHT       REPS       WEIGHT
            E
  PREP     Bike /                                     5 - 7 min.              5 - 7 min.
         Treadmil
         l / B-ball
           Foam                                      1 min. each             1 min. each
           Roller
  QAS       Short      Fast               linear +       2 x each                2 x each
          Ladder                           lateral
           Drills

  PLYO Lunging         Fast     none                     2 x 10                  2 x 10
        Chest
        Pass
       Lateral         Fast   1 minute               2 x 8 each              2 x 8 each
        Hops
 POWER  Push           Fast     none                 x6-8                    x3-5
        Press
                                                     x                       x
                                                     x                       x
          pair with
         Clamshel      Slow   1 minute                3 x 10 ea.              3 x 10 ea.
& PREHAB    ls
 STRENG    Split       Slow     none                 x 12 - 15               x 10 - 12
   TH     Squats                                     each                    ea.
  ONE                                                x                       x
                                                     x                       x
          pair with
          1 Arm        Slow   2 minutes              x 12 - 15               x 10 - 12
         Pulldown                                    each                    ea.
                                                     x                       x
                                                     x                       x
STRENG    Nordic       Slow     none                 x6-8                    x
  TH      Drops
  TWO                                              x                       x
                                                   x                       x
          pair with
          Inverted     Slow   2 minutes            x max                   x
            Row
                                                   x                       x
                                                   x                       x

DAY 4                                     Week 1                  Week 2                  Week 3

         EXERCIS      TEMPO    REST       WEIGHT       REPS       WEIGHT       REPS       WEIGHT
            E
  PREP     Bike /                                   5 - 7 min.              5 - 7 min.
         Treadmil
         l / B-ball
         Lax/tenni                                 x 30 "each              x 30 "each
            s ball
         massage
  QAS    Resisted      Fast                            3 x each                3 x each
          Shuffle                                        way                     way


  PLYO    MB           Fast     none                    2x8                     2x8
         Clean
       Throws
         Broad         Fast   1 minute                  2x8                     2x8
        Jumps
 POWER Dumbbel         Fast     none               x 5 each                x 3 - 5 each
       l Snatch
                                                   x                       x
                                                   x                       x
          pair with
          Lying        Slow   1 minute             3 x 8 each              3 x 8 each
          Torso
          Turn
& PREHAB w/roller
STRENG      DB         Slow     none               x 8 - 10                x
  TH      Incline
          Bench
           Press
  ONE                                              x                       x
                                                   x                       x
          pair with
          Barbell      Slow   2 minutes            x 8 - 10                x
          Roll Out
                                        x           x
                                        x           x
STRENG    3 Way      Slow     none      x 10 each   x
  TH     Shoulder
          Raise
 TWO                                    x           x
                                        x           x
         pair with
         Lateral     Slow   2 minutes   x 10 each   x
          Lift
                                        x           x
                                        x           x
               Week 9                  Week
                                        10
    REPS       WEIGHT       REPS       WEIGHT       REPS

 5 - 7 min.              5 - 7 min.              5 - 7 min.



1 min. each             1 min. each             1 min. each


    x 3 each                x 3 each                x 3 each



2 x 8 each              2 x 8 each              2 x 8 each


     2x8                     2x8                     2x8


x3-5                    x2-4                    x



x                       x                       x
x                       x                       x

3 x 10 each             3 x 10 each             3 x 10 each



x 8 - 10                x6-8                    x4-6


x                       x                       x
x                       x                       x

x                       x                       x


x                       x                       x
x                       x                       x
x                       x                       x

x                       x                       x
x                       x                       x

x 8 - 10 ea.            x 6 - 8 ea.             x 4 - 6 ea.
x                       x                      x
x                       x                      x


               Week 4                 Week 5

    REPS       WEIGHT       REPS      WEIGHT       REPS

 5 - 7 min.              5 - 7 min.             5 - 7 min.



x 30 "each              x 30 "each             x 30 "each



5 x 15 yds              5 x 15 yds             5 x 15 yds



2 x 8 each              2 x 8 each             2 x 8 each



     2x2                     2x2                    2x2
    minutes                 minutes                minutes
x3-5                    x2-4                   x2-4


x                       x                      x
x                       x                      x
3 x 10 each             3 x 10 each            3 x 10 each



x 8 - 10                x6-8                   x4-6



x                       x                      x
x                       x                      x

x                       x                      x


x                       x                      x
x                       x                      x
x 8 - 10 ea.            x 6 - 8 ea.            x 4 - 6 ea.
x                       x                       x


x                       x                       x

x                       x                       x


x                       x                       x
x                       x                       x

               Week 4                  Week 5

    REPS       WEIGHT       REPS       WEIGHT       REPS

 5 - 7 min.              5 - 7 min.              5 - 7 min.



1 min. each             1 min. each             1 min. each


    2 x each                2 x each                2 x each




    2 x 10                  2 x 10                  2 x 10



2 x 8 each              2 x 8 each              2 x 8 each


x3-5                    x2-4                    x2-4


x                       x                       x
x                       x                       x

 3 x 10 ea.              3 x 10 ea.              3 x 10 ea.


x 8 - 10 ea.            x 6 - 8 ea.             x 4 - 6 ea.


x                       x                       x
x                       x                       x

x 8 - 10 ea.            x 6 - 8 ea.             x 4 - 6 ea.


x                       x                       x
x                       x                       x
x                       x                       x
x                       x                       x
x                       x                       x

x                       x                       x


x                       x                       x
x                       x                       x

               Week 4                  Week 5

    REPS       WEIGHT       REPS       WEIGHT       REPS

 5 - 7 min.             5 - 7 min.              5 - 7 min.



x 30 "each              x 30 "each              x 30 "each



    3 x each                3 x each                3 x each
      way                     way                     way


     2x8                     2x8                     2x8



     2x8                     2x8                     2x8


x 3 - 5 each            x2-4                    x2-4


x                       x                       x
x                       x                       x

3 x 8 each              3 x 8 each              3 x 8 each




x                       x                       x




x                       x                       x
x                       x                       x

x                       x                       x
x   x   x
x   x   x
x   x   x



x   x   x
x   x   x

x   x   x


x   x   x
x   x   x

								
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