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Contents:
  1. The Ultimate Guide to Weight Training for Hockey (Ultimate Guide to Weight Training: Hockey)
  2. Bestselling Series
  3. A General Ice Hockey Weight Training Program
  4. The Ultimate Guide to Weight Training for Hockey (Ultimate Guide to Weight Training: Hockey)

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The Ultimate Guide to Weight Training for Hockey (Ultimate Guide to Weight Training: Hockey)

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Alternate phase 2 strength and phase 3 power for a total of two sessions each week. Every fifth week, skip weight training to assist recovery. Now it's time to rest up. You need this time for emotional and physical renewal.

Bestselling Series

For several weeks, forget about hockey and do other things. Staying fit and active with cross training or other activities is still a good idea. Get exercise tips to make your workouts less work and more fun. More in Strength. Weight Training. Role-Specific Training. Early Preseason.


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Late Pre-Season to In Season. In Season. Off Season. View All. A year-long ice hockey weight training program could be similar to the one outlined below:. Players are preparing for the season and starting to build up strength after the offseason. Emphasis is on building aerobic fitness, basic functional strength and muscle building, which is called "hypertrophy.

Late Preseason. Players are working up to the start of the season and pre-season trials are imminent. Emphasis is on building anaerobic fitness and maximum strength and power. Competition is underway and players are expected to be fully functional for competition.


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Maintenance of speed, aerobic, and anaerobic fitness with an emphasis on strength and power. As pre-season approaches, more regular workouts can resume with an emphasis on building aerobic fitness once again for the pre-season training.


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    A General Ice Hockey Weight Training Program

    Barbell squat , dumbbell squat or sled hack squat Dumbbell incline bench press Romanian deadlift Dumbbell biceps arm curl Dumbbell triceps extension or machine pushdown Seated cable row Lat pulldown to the front with wide grip Reverse crunch. Points to Note. By trial and error, find a weight that represents a taxing lift for the last few reps of each set. If you're unsure, start with a lightweight and increase it as you get stronger during the training period so that the perceived effort remains similar.

    Don't lift too heavy in this phase. The last few reps in a set should be taxing, without extreme effort to reach "failure," especially for the arm and shoulder exercises. You want the arm and shoulder prepared for work and beefed up, but not overtaxed. Sub in front squats or dumbbell or sled hack squats if the rotation required to position a barbell on the shoulders for the traditional back squat stresses the shoulder joint to the point of discomfort.

    Shoulder joint protection is important at this stage and subsequent ones. Circuit training , off-rink cardio, and another aerobic exercise should be added to this program where possible. Strength Development. Phase 2 Exercises.

    The Ultimate Guide to Weight Training for Hockey (Ultimate Guide to Weight Training: Hockey)

    Rob Price is a first class certified personal trainer and a former fitness consultant at the University of Wisconsin. He is a national weight lifting champion and state bench press record holder who has been featured in newspapers and magazines all over the world, including the USA Today, for his sports-training expertise.

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    In addition to being an internationally recognized fitness expert, Rob also holds a Juris Doctorate from The Ohio State University where he was honored as one of ten Moritz Scholars. Rob Price.