BKE KINGS Ice Hockey Strength Conditioning 2010 Coach

BKE KINGS Ice Hockey Strength & Conditioning 2010 Coach Bolton 917 -612 -3991 c rbolton@mendoncapital. com Strength & Conditioning Program 2010

Contents I. III. IV. V. VII. INTRODUCTION THE WORKOUT BODY PART COMBINATIONS PROGRAM IN 3’S WORKOUT PATTERNS THE *KISS PHILOSOPHY KEEP FOCUSED Strength & Conditioning Program 2010

INTRODUCTION • Players must be in good health and free of injury or medical • • condition before undertaking any aspects of this program Train in a safe and supervised environment using proper equipment No exercises should be attempted unless you fully understand the proper technique and purpose of the exercise A typical session should be completed in 45 minutes or less! Stretch! – Never Stretch Cold Muscle! • Special thanks to Coach Hymovitz & Coach Chase for their consultation and access. Strength & Conditioning Program 2010

THE WORKOUT • Perform a minimum of 2 -3 warm up sets – Good indication you are warmed up is sweat • • • Jumping Jacks High Knees Push Ups Squat Thrust Arm Circles (feel the burn) Tempo is important, think 3: 1: 2 • Bench Press: lower bar to chest in 3 seconds, hold bar in “contracted” position for 1 second, raise bar to start position in 2 second count • Take your time, form is critical with all we do when we train • Training load should challenge you to perform the number of repetitions in the program. Use trial and error- (we will discuss more in session) Strength & Conditioning Program 2010

Body Part Combinations • • Back & Biceps Chest & Triceps Shoulders & Legs The program will focus on muscle confusion and invigoration, not heavy lifting. Strength & Conditioning Program 2010

Back & Biceps • Back – – Lawn Mower Starts Lat Pull Downs Chin ups Rows • Biceps – – Straight Bar Curls (reverse too) Dumbbell Curls Concentration Curls Half~Curls Strength & Conditioning Program 2010

Chest and Triceps • Chest – – Bench Press Dumbbell Flies Dumbbell Presses Push Ups • Triceps – – – Cable Extensions Overhead Dumbbells Dips (Chair or Posted) Strength & Conditioning Program 2010

Shoulders & Legs • Shoulders – Presses – Shrugs – Front and Side Dumbbell Extensions • Legs – – Seated Presses Extensions Squats Biking* Strength & Conditioning Program 2010

Core Training • • Crunches Stabilize on Side Foot and Elbow Lower Abdominal Crunch Total Abdominal Crunch Full Sit Ups Alternate Leg Crunch Weight Exchange Strength & Conditioning Program 2010

Program in 3’s • Typical Week – 3 days of weights – 3 days of endurance and speed – 1 day rest • During Dry-Land Conditioning Expect – 3 Body Tests • Bench Press Reps – A set weight will be benched as many times as possible • Sit Up Test – Max number in 1 minute • Endurance: Timed Run’s Strength & Conditioning Program 2010

Work Out Patterns • This program is simplified and should be thought of much like a game of hockey, in “periods” of 3~ – Example: • Chest: – Do 3 sets (after 2 sets of some form of warm up) – 2 sets of 25 pushups – 15 minutes of jump rope – gradually increasing weight attempting more reps early and max 8 -10 reps in last set – Typical Set • First Set Bench 175 lbs, 12 x, using 3: 1: 2 method • Second set 190 lbs, 10 x using 3: 1: 1 • Last set 200 lbs, 8 x, 3: 1: 2 • Focus on form and challenging the muscle set Strength & Conditioning Program 2010

The KISS Plan – – – – A Typical Week Monday • Chest & Triceps • Warm up • 3 set of 8 -10 reps of 3 different exercises per body part • Abdominals and Core Tuesday • Cardio Endurance Training • Abdominals and Core Wednesday • Back & Biceps • Warm up • 3 set of 8 -10 reps of 3 different exercises per body part • Abdominals and Core Thursday • Cardio Endurance Training • Abdominals and Core Friday • Shoulders & Legs • Warm up • 3 set of 8 -10 reps of 3 different exercises per body part • Abdominals and Core Saturday • Cardio Endurance Training • Abdominals and Core Sunday • REST *****End every workout with a SLOW STRETCH- NEVER STRETCH COLD MUSCLE!!***** Strength & Conditioning Program 2010

Keep Focused • Fore-Check, Back-Check, Pay Check! • Don’t Ever Get Out Worked! • Win the Little Battles and We Win the War! • Play the Game with Passion! • Be calculated in all that you attempt, THINK LIKE A CHESS PLAYER…A few moves down the road! Strength & Conditioning Program 2010