Expert: Punch - 10/2/2003

Question
Hey I'm almost 16 years old, right now its my first year at a prep school with a really good hockey team.. Im just wondering if you could put together a weight lifting, and cardio routine for me.. im a defenseman and im 6' 160lbs.. this would be greatly appreciated, thanks

                               steve

Answer
To: Steve Haraschak
Re: Routine for 16 year old D_man.

Exercise Program

Exercise must be a regular component of your lifestyle for you to reap continual benefits.
The reversibility principle states that "If you want to achieve your goals - stick with it, work at it". "If you don't use it, you lose it."  Fitness is transient.  The training benefits gained from an exercise program will show up if the program is continued.

1. Motivation
EVALUATE YOUR PLAY: from previous year with the coach or others who will be objective to determine your areas needing more work for off-season fitness in the areas such as cardio, strength, flexibility and interval training. Set the first goal. Try to see yourself working at your goal. Envision yourself increasing the first step toward achieving your goal. Envision the details.  Start your training program now! Keep Moving. If you just spend more time moving throughout the day, you'll find that will help get you in better shape.
Keep records of cardio, strength.

2. Cardio endurance
Light activity before stretching.  Stretch before and after exercising
a. Find an aerobic activity (such as walking, jogging, cycling, swimming or a fitness class) that you can do a minimum of three times per week. To see better results, do something you enjoy.
Schedule three 20-minute sessions of this activity each week. Try for alternating days of the week.
b. After completing the minimum activity for a week or two, add up the total minutes of activity you did the previous week. If you want to continue improving, implement the overload principle which means this week you should increase your total minutes by 10 per cent. So if you did four twenty five minute endurance workouts =100 minutes last week, then for the next two weeks you could do 110 minutes.
c. You can also vary your pace/intensity over one week. For example, Monday, walk/jog or run for 15 minutes at a fast pace one day, then on Wednesday, walk/jog or run for 35 minutes at a moderate pace. Friday, jog for 40 minutes at an easier pace.
3. Interval
a. Perform an aerobic activity like jogging, cycling or swimming four times each week for 20 to 30 minutes each session. For one workout each week, try interval training. After you sufficiently warm up, incorporate a 30-second high intensity "push" and then return to your normal intensity. Once you recover (allow yourself at least a few minutes), try this 30-second burst again. Try this several  times during one of your exercises each week.
4. Vary the Intensity/Pace or Exercise
a. For the next weeks, you can also try to vary your pace or time. For example, one day on a cycle, running or other method,  exercise for 30 seconds minute at a really fast pace, then 30 seconds minutes at a slower pace. Do this for 20 minutes. The old telephone pole drill.
b. Change the times (for example 1 minute fast - 3 minutes recovery for for 30 minutes

5. Strength Training: 3 times per week
Hockey players go through long and challanging seasons that require them to be in outstanding shape. The way that the players accomplish playing day in and day out is through strong on and off ice strengthening programs. On the ice, the players must be able to give 100% on every shift. To achieve that goal, they must work hard not only on the ice, but also off the ice. A good off-ice training program gives the players the base they need to go out and perform on the ice. The on-ice program helps sharpen the players skills while making them stronger.

Hockey players need a combination of muscle strength and endurance, usually with slightly more emphasis on the strength portion. Select resistance and repetitions toward the end of the range that is closest to the element you most want to develop. If you want more strength than endurance, use higher resistance and fewer repetitions. Do the reverse if you needs more endurance than strength. Muscular strength is the ability of a muscle or groups of muscles to produce a large amount of force a few times.  Muscular endurance is the ability of a muscle or groups of muscles to work for an extended period of time.  

GET ON THE ICE AND SKATE AS MUCH AS YOU CAN TO BUILD NATURAL LEG SKATING STRENGTH.
Strength Exercises:  Exercise Without Weights
Neck strengthening exercises
* Isometric exercises. Maximal contraction of each neck muscle group is held for six seconds against resistance.
* Sideways turn head,  6 seconds, reverse direction.
* Sideways lower head, 6 seconds, reverse direction
* Tilt head forwards, 6 seconds, reverse direction
* Tilt head backwards, 6 seconds, reverse direction

(the sets and reps are just recommendations, tailor it to yourself)
a. Stationary 1/2 squats feet shoulder width apart (3 sets of 10)
b. Slow 1/2 squats without weights  10-30 reps
c. 2 parts to the squat - pause 1/2 way down and up 10 - 15 reps
d. Horseriding 1/2 squat stance. See how long you can hold the position until it is very difficult.
e. Wall-sits: sit with back against wall in 1/2 squat for a set time.
f. Lunge: forward one big step and step back, repeat with other leg (10 reps)
g. Lunge: backward lunge alternating feet  (8 reps)
h. Lunge up and down repeatedly for 20-40 seconds with rear foot raised off floor.
i. Leg strides alternating left right in a lunge position 30 times.
j. Burpees (10-25 reps)
k. Burpees but when in push up position, feet move laterally in a little hop, left and right, then stand up, repeat (10 reps)
l. Jumping Jacks - arms forward alternately and feet forward/back like the leg strides (10 reps)
m. Push ups (3 sets of 10-30)
n. Push up position hold (_____time)
o. Push up - incline feet raised up on object  (10 reps)
p. Arm pumps - stand and move arms back and forth like running (20 reps)
q. Neck resistance -front,back, sides (3-6 secs each side)
r. Bear walk (short distance on hands and feet)
x. Abdominals (see Abdominals )
Cool down stretch

Strength:  Abdominal Exercises
Quite possibly the most neglected muscles in a hockey player's body are those that control upper body positioning and control, the stomach and lower back. Our quest for power and speed focuses on developing our legs and arms, overlooking the importance of well conditioned abdominal and lower back muscles. Every shot, change of direction, and all body contact stems from your midsection. 5-10 minutes each day, better on a slightly padded floor.
Suggestions:
a. Crunches: A very simple exercise that anyone could and should do 10 minutes each day. Lying on your back, bring your legs up and pull your knees back toward your body forming a 90 degree angle between your thighs and your upper body. Place your hands on your stomach, NOT behind your head, so you can feel your abdominals contracting. The key is to feel a "burn" and to keep your stomach tight and contracted throughout the entire repetition. Start by slowly lifting your entire upper body upward toward the ceiling, while contracting your stomach with each "crunch". Keep your shoulder blades off the floor, crunch upward 4-8 inches, hold for 1 second, then slowly return downward keeping your shoulder blades off the ground the entire time. Repeat slowly and completely for 3 sets of 30-50 reps. This exercise should be performed strictly by feel. Go to "Burn + 10". This means, if you feel a good burn at 20 reps., crunch out 10 more at that point. If you don't feel a burn until 50, no big deal. With each set, you will feel the burn more. You will feel a burn in your stomach, which is what you want. This activity utilizes a very short range of motion. Do not curl or arch your back, or crunch in a jerking motion. Simply pull your upper body upward by literally contracting your stomach muscles. It is surprising how easy it really is to develop strong abdominal muscles.
b. Large training ball (Swiss ball) abdominal crunches
c. Normal Crunches (_____reps ______sets)
*can vary difficulty eg. feet on floor, feet raised up, feet on wall, hands by ears, hands out front, slow, two counts, etc
d. Cross-over crunches twisting upper torso (_____reps ______sets)
e. Reverse crunches: legs up, raise and lower hips off floor lower abs (_____reps ____sets)
f. Cross-over sit - ups or crunches with medicine ball, dumbbells or a light weight across chest
g. Side lifts - rest on forearm on side, lift hips up and down, other arm flat on side on top
h. Leg raises on back - bend knees slightly, can rest on elbows
i. Bent-knee full sit-ups controlled, no bouncing
j Hanging knee ups (apparatus or hang from high bar)

6. Puck control/ Shooting   : Weave a puck or ball around a couple of small objects in a figure 8 for several minutes.  Shoot 50 shots per day on a slippery board at a target.
7. Nutrition: Eat balanced meals and drink enough water if temperature is hot.