Competitive Advantage Training : 50 Week Hockey Training Manual 2x2g5m
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- Words: 4,295
- Pages: 142
- Publisher: BookBaby
- Released Date: 2013-06-03
- Author: Sean Cromarty
ISBN: 9781483506241
TABLE OF CONTENTS
Training Program Annual Structure Program Overlook Testing Forms Pre-Season In-Season Off-Season Overhead Squat Assessment 1RM Percentages Group Training Warm-Up Foundation Training Workout #1 Workout #2
Pre-Season Training Workout #1 Workout #2 Speed & Conditioning Workout In-Season Training Workout 1-4 Workout 5-8 Workout 9-12 Workout 13-16 Off-Season Training Training Calendar Weeks 1-20 Shopping List YouTube Links
Training Program Annual Structure
Pre-Season: 12 Week Program September to November Week 1 • Test Week 2 to 11 • Day 1 • Day 2 • Day 3 Week 12 • Test In-Season: 18 Week Program November to March Week 1 • Test Weeks 2 to 5 • In-Season Workout (Weeks 1-4) Weeks 6 to 9 • In-Season Workout (Weeks 5-8) Weeks 10 to 13 • In-Season Workout (Weeks 9-12) Weeks 14 to 17 • In-Season Workout (Weeks 13-16) Week 18 • Test Off-Season: 20 Week Program April to August Week 1 • Test
Strength Training Workout # 1 Strength Training Workout # 2 Speed Training Workout
Weeks 2 to 12 • Day 1 • Day 2 • Day 3 • Day 4 Weeks 13 to 19 • Day 1 • Day 2 • Day 3 • Day 4 • Day 5 Week 20 • Test
Upper Body Max Effort Lower Body Max Effort Upper Body Dynamic Effort Lower Body Explosive Training Upper Body Max Effort Lower Body Max Effort Upper Body Dynamic Effort Lower Body Explosive Training Speed/Agility & Conditioning
*Video demonstrations of exercises are available on the Competitive Advantage Training LLC YouTube webpage.
Athletic success is contingent on control of variables such as situation/season, training design (sets, reps, rest, tempo), stage of training, and level of athlete. By successively introducing into the training program separate, specific means, each of which has a progressively stronger training effect, and coupling them, we create conditions for linear increase in strength, speed, and agility. In hockey, strength and skill occur simultaneously. Training will focus on systematically training the fitness characteristics that directly transfer to hockey skills and tactics. While increased strength and muscular endurance are by products of strength training, our program is committed to improving upon the four pillars of fitness for all hockey players:
Balance Deceleration Core Stability Weak Points
The Foundation Training Program is designed for the younger athlete (11-13 years old), as well as those athletes new to training. The objective is on education and the gradual introduction of sport specific basic fundamentals and techniques. Athletes are exposed to a wide variety of training that stimulates healthy physical development and increases functional capabilities, motor abilities, and knowledge base. Exposure to a wide variety of activities negates early specialization and overall adaptation levels. As the youth athlete grows and graduates to the full training program, the foundation of all subsequent motor systems evolves from the solid establishment of general physical preparation. Foundation Training Program is run year round for youth athletes offering providing 1 weight training workout per week (4 sessions per month). The Pre – Season Training Program continues to build upon athletes hard earned off - season gains when things matter most. Often athletes perform the same workouts in-season as they do during the off-season. Those who do this quickly
realize their off season program is too demanding to maintain, resulting in the eventual frustration and abandonment of their program all together. The Pre – Season Program runs for 12 weeks, and is designed to take players right into the beginning of their hockey seasons. Players will have two days of weight training followed by one day of speed and agility work. The In- Season Training Program is designed to allows athletes to maintain their strength during the season on very little volume, with correct exercise selection at proper intensities. In-Season Training Program is a 20 week training program intended to run from November thru March, designed around 1 weight training session per week (4 sessions per month). The Off-Season Training Program will call for athletes train on a four day per week (with optional fifth day) strength training template. The program is designed to maximize gains in strength, bolster both upper and lower body muscular endurance, explosiveness, and flexibility.
Controllable Factors
There are factors which every athlete can control (mental make-up, nutrition, conditioning) and those factors which they cannot (genetics, opportunity). We will examine the three controllable factors and how improving upon them can lead to serious improvements in your on ice performance.
Movement Assessment (Kinetic Chain checkpoints) Physical Assessment (Fitness Testing) Nutrition
Before beginning a progressive training program, you must assess where you are currently in of physical strength. Determine your muscular imbalances,
and create a program both on and off ice centered around them.
Movement Assessments
Movement assessments are often the quickest way to gain an overall impression of an athlete’s structural and functional status and should relate to basic functions. These assessments provide crucial information about muscle and t interplay during exercise or everyday movement. The assessment process is a simple search for muscle imbalance. If muscle imbalance exists, typically there will be muscles that are overactive and muscles that are under active around the t. Kinetic Chain checkpoints are located at major ts and allow for the observation of predictable deviations in t motion caused by muscle imbalances. Common checkpoints for athletes include:
Feet flatten Feet turning out Heel of foot rises Knee moves inward Knee move outward Excessive forward lean of the Lumbo pelvic hip complex Low back arches Low back rounds Asymmetrical weight shift Shoulders elevate Head protrudes forward
Movement Assessment Exercises:
Overhead Squat Assessment
The overhead squat test allows athletes to have a better understanding of how their bodies function. Understanding and employing this movement test allows for a clear and consistent approach to treating musculoskeletal dysfunction in an athletic population allowing for the best plan to keep athletes in the game.
Performance Assessments
Performance assessments are an excellent way to establish a starting point, quantify progress, determine muscle imbalances, and help set training goals for individuals. These assessments will measure upper extremity stability, lower extremity agility, and overall strength. Performance assessments also provide us with indicator exercises. Indicator exercises are the exercises which programs are based around, and are a true measure of strength and progress. For the purposes of our strength training program we will use four indicator exercises, two upper body and two lower body:
Deadlift 40-40-40 Agility Test Bench Press Chin-ups/ Pull-ups
For the majority of athletes all of the other exercises we perform in our program are intended to "build" our four indicator exercises. If we can simultaneously improve these four exercises, we know we are developing many different aspects of strength. For example, the dead lift and bench press require absolute strength for the lower and upper body, respectively. The 40-40-40 agility test requires an athlete to display his/her strength rapidly, as studies have proven that explosive power directly correlates with an athlete’s sprinting ability. The pull up requires tremendous relative body strength which as well correlates to sprinting speed. By improving all four indicator exercises, we know our client is developing balanced strength and power. By contrast, if an athlete’s bench press and dead lift numbers have improved, but their 40-40-40 test and chin-up performance have deteriorated, we know alterations need to be made to the program and athletes nutritional habits. If an athlete increases only his/her absolute strength, without improvement in relative strength or explosive power, he/she may become slower and less agile. This is why we place a huge emphasis on improving all four of our indicator exercises.
Fitness Testing Protocol
Push-Ups: Muscular endurance; athletes must be able to do a minimum of 50 before they can attempt 135lb bench pressing. Muscular endurance in the upper body will translate to a player being able to win consecutive battles over the course of a shift and game.
135 lb Bench Press: The ability to lift heavy weight (move a mass) will translate to a players’ ability to push off opponents in battling situations. Doing this multiple times exemplifies muscular endurance.
Pull-Ups: Pulling strength and the ability to handle ones own body weight. If you can’t do a minimum of 10 pull ups, you are at the wrong weight. There is also a correlation between muscular endurance and sprinting speed; usually the guys who can do a lot of pull-ups are your fastest sprinters. Pair this with proper skating mechanics and you have a faster player.
Plank: Core stability is important in many instances for hockey players. Transition of strength from upper to lower body when shooting, skating, etc…ability to not get knocked off the puck…the list goes on.
Deadlift: Deadlifts are great indicators of explosiveness in the lower body. The ability to quickly drive a weight upward from a dead stop translates to a player’s ability to crate force when skating.
400 M Sprint: One lap around the track on the inside lane. The world record is currently 43.18 seconds. You will be required to complete 400 M in a minimum of 70 seconds.
The time taken and energy system requirements needed to complete a 400 M sprint are similar to those on a typical shift in hockey. Running will also measure:
Muscular strength Adrenaline use Anaerobic respiration capacity Breathing Foot speed Proportion of fast twitch muscles Leg Length Pelvic width
40/40/40:
A true test of leg strength, quickness, and agility. Begin with 40 Bench Step Ups. Standing in front of a bench, step up with right foot and immediately follow with left. As left foot touches the bench, return the right to the floor, immediately followed by the left. Repeat motion. Both feet must touch the bench to count as a rep. Continue with 40 Lateral Quick Steps. Start by standing to the side of a bench. Quickly hop over the bench so your outside foot touches the ground and your inside foot touches the top of the bench. Once your foot touches the ground, hop laterally so that foot is now the one touching the bench. Repeat motion. Each time your outside foot touches the floor counts as one rep. Finish with 40 Plank Jumps. Start by gripping the edges of the bench with both hands and both feet to one side of the bench. Explode with both feet over the bench, touching both feet to the floor. Upon touch, drive back over the bench with both feet. Each time your feet touch the floor counts as one rep.
Shark Test: Two strips of tape are to be placed on the ground 16-18 inches apart. Athlete should position hands on top of tape, and get into push-up position on the ground. Over a two minute span, athletes are trying to touch the top of each hand (not wrist) as many times as possible. This exercise is a great indicator of not only core stability, but shoulder stability and muscular endurance.
Nutrition Equally important as what you do on the ice and in the weight room is what you eat. Simply put, you spend more time eating than you do at the rink and in the weight room combined, and having a proper diet will only enhance what you do on the ice. The traditional sense of “eating well” doesn’t apply to athletes; you must look at food as fuel to provide you energy to perform at your best. Meals should be broken up into eating every 2-3 hours throughout the day; not eating as much as you can in 2-3 traditional sittings.
Personally, I use the analogy that life is a fire; Carbohydrates are the logs that will keep that fire burning long and bright, they are a must and should be a large portion of your diet (50-70 %) of your calories. Protein is like tissue paper, great to help the fire burn more intensely, but burns rather quickly when compared to logs (carbohydrates.) Fats are like the catalysts you put in fire to make it change different colors; the right mixture and your fire will burn a great color, the wrong mixture and you will but the fire out. Fats are an essential part of your diet, but make sure to consume good fats (wheat and grains vs. heavy starch.) To keep your fire burning strong and consistently you must have a balance of protein, carbohydrates, and fat or it will hamper your performance. While some people turn to fad diets which work real well for a few week and fail when you get off them because they throw off your nutritional balance. ‘No fat…Atkins…South Beach…etc’ Diets cut fats or carbohydrates levels and you cut weight quickly but eventually put it back on and sometimes more. Everyone needs to be in a carb/ protein/ fat balance of (50-70% carbs/ 10-30% protein/ 1530% fat.) The trick is to eat the right types of food to give you the most macronutrients (another word meaning protein, fat, carbohydrates.)
Macronutrients:
Protein Protein’s main function in the body is to build and repair body tissues and structures. It is composed of various amino acids, provides the building blocks for muscle tissue. It is also a component of all organs, and is involved in the structure of skin, bones, and tendons as well as being involved in many bodily functions. Protein is made up of carbon, hydrogen, oxygen, and nitrogen. If you are in positive nitrogen balance you are in an anabolic state (able to build muscle), if you are in a negative nitrogen balance you are in a catabolic state (losing muscle). Exercise increases oxidation of amino acids; therefore protein requirements increase as energy intake decreases. To combat this protein pre-loading can help
individuals feel full and energized throughout the day. This is especially important in the 2.5 – 3 hour window before a game. The recommended daily allowance for protein is 0.8 g/kg or 15-30 % of total calories for average people. Athletes need to take between 1.2 -1.8 g/kg daily to help repair damage done with training. However, eating a high protein diet (over 2.5 g/kg) can lead to a series of health problems including: calcium depletion, fluid imbalance, hunger, slower metabolism, weight rebound, and energy loss.
Fats Fats are the nutrient that contains the most densely packed energy stores. Made of the same elements as carbohydrates (carbon, hydrogen, and oxygen) just linked together differently. Found in both plants and animals, fats are insoluble in water. Fats provide 3 basic functions: a) they provide the major source of stored energy (body fat) b) they serve to cushion and protect the major organs c) they act as an insulator, preserving body heat and protecting against excessive cold
The body uses fats on a 50/50 basis during exercise. The longer you continue steady exercise, the higher the percentage of fat used. After working three hours or so, the body may derive as much as 80% of its energy from fat. Fat is an important macro-nutrient for energy and cellular function. Between 1030 % of your diet should come from fat, going over 30 % will lead to a slower metabolism.
Carbohydrates
Carbohydrates provide fuel for energy. They are composed of a variety of less complex or more complex sugar and starch molecules. They provide the body’s primary and most easily available source of energy. Carbohydrates are important as fuel for intense training/hockey since both exercises are anaerobic, meaning that it takes place in short, intense bursts and outruns the ability of the body to supply enough oxygen to sustain the effort. But the structure of carbohydrates is such that they can continue to fuel exercise for short periods in the absence of oxygen. Intense training creates a demand in the body for glycogen. The window for carbohydrate replenishment occurs within 20 minutes of finishing training. The need for glycogen replenishment is especially important when following up a session of weight training with skating. If you try to work while you are carbohydrate deprived, you will find yourself lacking in energy and you can be sure your body is metabolizing more amino acids to supply energy than would otherwise be necessary.
Hydration The majority of people follow the eight glasses a day rule, which is just a myth. Men should get about 16, 8 – ounce glasses of water per day, or about a gallon. Water is critical for athletes because it keeps the muscles full. Just a 2% drop in bodyweight (from water) significantly reduces muscle strength, performance, and endurance. Water constitutes about 72% of muscle by weight. It acts as a means of transportation for the various chemical in the system and is the medium in which the various biochemical reactions among the basic nutrients take place. Not drinking enough water or taking part in activities (ex. sweating a lot while skating) that result in excessive fluid loss have a significant effect on muscle size. Furthermore, without sufficient intake of water you become dehydrated. Your body begins to retain water to protect itself, and much of this water is stored subcutaneously, which can hamper performance dramatically making you feel sluggish and tired.
Individual Calorie Counter:
Carbohydrates: (2.3g x Bodyweight) x 4 = calories of carbohydrate to consume
Protein: (1.4g x Bodyweight) x 4 = calories of protein to consume
Total Caloric Intake = carbohydrates + protein
ex. For a 180 LB athlete (414g carbohydrates) + (252g protein) x 4 = 2664 calories/day
Game Day Eating:
3PM Game: 6:00 am: Hydrate (carbohydrate + water) 7:00 am: Meal # 1 (High carbohydrate, protein) 8:00 am: Hydrate (water) 9:00 am: Snack 10:00 am: Hydrate (water) 11:00 am: Snack 12:00 pm: Meal # 2 (High protein, simple carbohydrate) 1:00 pm: Snack 2:00 pm: Hydrate (electrolytes + water) Post-Game: Hydrate (water + electrolytes)/ within 30 minutes of completion of game Meal # 3 (Meal replacement drink) 7:00 pm: Meal # 4 (High carbohydrate, protein) 8:00 pm: Hydrate (water)
4PM Game: 6:00 am: Hydrate (carbohydrate + water) 7:00 am: Meal # 1 (High carbohydrate, protein) 8:00 am: Hydrate (water)
9:00 am: Snack 10:00 am: Hydrate (water) 11:00 am: Snack 12:00 pm: Meal # 2 1:00 pm: Hydrate (water) 2:00 pm: Snack 3:00 pm: Hydrate (water + electrolytes) Post-Game: Hydrate (water + electrolytes)/ within 30 minutes of completion of game Meal # 3 (Meal replacement drink) 7:30 pm: Meal # 4 (High carbohydrate, protein) 8:30 pm:
8:30 PM Game: 7:00 am: Meal # 1 (High carbohydrate, protein) 8:00 am: Hydrate (water) 9:00 am: Snack 10:00 am: Hydrate (water) 11:00 am: Hydrate (water) 12:00 pm: Snack 1:00 pm: Hydrate (water + electrolytes) 2:00 pm: Hydrate (water)
3:00 pm: Meal # 2 (High protein, simple carbohydrate) 4:00 pm: Hydrate (water + electrolytes) 5:00 pm: Snack 6:00 pm: Hydrate (water) 7:00 pm: Hydrate (water + electrolytes)
Post-Game: Hydrate (water + electrolytes)/ within 30 minutes of completion of game Meal # 3 (Meal replacement drink) 12:00 am: Meal # 4 (High carbohydrate, protein)
Pre-Season
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
In-Season
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
In-Season (2)
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
Off-Season
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
Off-Season (2)
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
**2 Rounds of :30 sec at each station
**2 Rounds of :30 sec at each station
**2 Rounds of :30 sec at each station
**2 Rounds of :30 sec at each station
**Meat measurements are for 100 g/ 3.5 ounces meat
YouTube Video Links
1 ARM CLEAN ZOTTMAN CURL Zercher Squat Y's & T's WINDSHIELD WIPERS Wide Outs WIDE GRIP LAT PULLDOWN WIDE CHEST PRESS W/SLED WALL SIT WALKING LUNGE V HANDLE ROWS UPRIGHT ROW W/ DB UPRIGHT ROW UNDERHAND GRIP LAT PULLDOWN TRX Y RAISES TRX TRICEP EXTENSIONS TRX T RAISES TRX SQUAT
TRX SIDE PLANK TRX PUSH UP TRX PIKE IN - PUSH UP TRX PIKE TRX MOUNTAIN CLIMBERS TRX LEG CURLS TRX KNEE TUCK TO ALTERNATING SIDES TRX INVERTED ROW TRX HIP PULL THROUGH TRX HIGH ARM CURLS TRX FEET SWING TRX FACE PULLS TRX 1 LEG SQUAT TRAP BAR DEADLIFT T-BAR ROW SUSPENDED CHAIN BENCH PRESS SUMO SQUAT TO HAMSTRING STRETCH STRAIGHT LEG SITUPS STRAIGHT ARM PULLOVERS STRAIGHT ARM PULLDOWN STEP UP + PRESS
STANDING LATERAL RAISE STANDING DB PRESS STANDING CHOP THROW SQUAT AND PRESS SQUAT SPRINTER SIT UPS SPLIT SQUAT JUMPS SPIDER CURLS SMITH MACHINE SQUATS SMITH MACHINE ONE ARM ROW SMITH MACHINE BENT OVER ROW SLED BICEP CURLS SKATING MECHANICS SINGLE LEG DB RDL SIDE BRIDGE SIDE BENDS SHRUGS SHARK DRILL SEATED LEG EXTENSION SEATED LEG CURL SEATED KNEE UPS
SEATED HAMMER DB PRESS SEATED DB TRICEP EXTENSION SEATED CALF RAISE MACHINE SEATED CABLE ROPE ROW SEATED BENT OVER LATERAL RAISES SEATED BAND LEG CURL SEATED ALTERNATING DB HAMMER CURL SEATED ABDUCTOR MACHINE SEAL JUMPS SCARECROWS RUSSIAN TWIST ON BALL RUSSIAN TWIST ROTATIONAL STRENGTH ROPE CRUNCHES ROMANIAN DEADLIFT (RDL) ROMAN CHAIRS ROLL OVER TO V-SIT REVERSE LUNGE W/FRONT FOOT ELEVATED REVERSE HYPER EXTENSIONS REVERSE BARBELL CURLS PUSH UP W/CHAINS
PULSE UP PRONE INCLINE SIDE LATERALS PLYOMETRIC PUSH UP PLYOMETRIC LEG PRESS PLATE RAISE TO FRONT PLATE PINCHER PLANK PEC DECK FLYE PARTIAL BENCH PRESS PARALLEL BENCH PUSH UP PALMS FORWARD LATERAL RAISE ONE ARM DB ROW OBLIQUE HANGING LEG RAISE MINI BAND STRETCH MILITARY PRESS MED BALL SQUAT TO THROW MED BALL SLAMS MED BALL PUSH UPS MED BALL CHEST LYING SIDE LATERALS LYING LEG CURL
LYING DB TRICEP EXTENSION LYING DB CURL LYING CROSSFACE TRICEP EXTENSION LUNGE STRETCH LOW PULLEY CABLE CROSSOVER Low Pogo Jumps LONG ARM WEIGHTED CRUNCH LEG RAISES LEG PRESS LEANING LATERAL RAISE LATERAL LUNGE LADDER WORK TWO FOOT LATERAL IN/OUT HOP LADDER WORK TWO FOOT HOP FOR HEIGHT LADDER WORK TWO FOOT HOP LADDER WORK SLALOM LADDER WORK SINGLE LEG INDEPENDENT LADDER WORK SINGLE LEG HOP LADDER WORK SCISSORS LADDER WORK PLYOMETRIC PUSH UPS LADDER WORK ONE LEG SLALOM LADDER WORK LATERAL FAST FEET
LADDER WORK IN/OUT SHUFFLE WITH HAND TOUCH LADDER WORK IN/IN - OUT/OUT HAND WALK LADDER WORK FAST FEET LADDER WORK ALTERNATING FOOT TOUCH W/ HIP CONTROL LADDER WORK ALTERNATING FOOT HIP CONTROL LADDER TECHNIQUE HOP SCOTCH KNEE UPS KB SWINGS KB HAND TO HAND SWINGS KB FIGURE 8 LUNGE KB 2 ARM HIGH PULLS INVERTED HAMSTRING STRETCH INCLINE DB BENCH PRESS INCLINE CURLS INCLINE BENCH CABLE FLYE INCLINE BARBELL BENCH PRESS HYPEREXTENSIONS HIP THRUST W/FEET ON BENCH HIP CROSSOVER STRETCH HIP CIRCLES HANGING STRAIGHT LEG RAISES
HANGING KNEE RAISE HANG CLEAN HAND WALK HACK SQUATS GRAPPLER ROWS GORILLA PULL UPS GLUTE HAM RAISES GLUTE BRIDGE FRONT TO BACK PRESS FRONT SQUAT FRONT RAISE FRONT HOLD FROG LEG CRUNCH FORWARD SLED DRAG FORWARD LUNGE FOARM ROLLER TECHNIQUE - TFL/IT BAND FOARM ROLLER TECHNIQUE - GASTROCNEIMUS FOAM ROLLER TECHNIQUE - PIRIFOMIS FOAM ROLLER TECHNIQUE - LATISSIMUS DORSI FOAM ROLLER TECHNIQUE - HAMSTRINGS FOAM ROLLER TECHNIQUE - ADDUCTORS
FLUTTER KICKS FIRE HYDRANTS FARMER WALKS EZ BAR PREACHER CURL EAGLE SIT UPS DROP LUNGE DOUBLE CRUNCH DONKEY CALF RAISE DIP DEPTH BW SQUATS DECLINE WEIGHTED TWIST DECLINE DB BENCH PRESS DECLINE BENCH PRESS DEADLIFT DB TRICEP KICKBACKS DB SQUATS DB REVERSE LUNGE DB RDL DB PILE SQUAT W/CALF RAISE DB FRONT RAISE DB CHEST FLYES
DB BENCH PRESS CRUNCH CLOSE GRIP SMITH MACHINE PRESS CLOSE GRIP PULLDOWN CLOSE GRIP LAT PULLDOWN CLOSE GRIP CHAIN LOCKOUT CLOSE GRIP BENCH PRESS CHEAT CURLS CABLE PRESSDOWNS CABLE PREACHER CURL CABLE LATERAL RAISE CABLE CROSSOVERS CABLE BAR CURL BW REVERSE LUNGE BULGARIAN SPLIT SQUATS BOX SQUATS BOX JUMPS BLACKBURNS BICYCLE BENT OVER DB LATERAL RAISE BENCH ROWS
BENCH PRESS BEHIND THE NECK PRESS BATTLE ROPE PULL UPS BATTLE ROPE KNEELING WAVE BATTLE ROPE KNEELING TWO HAND WAVE BATTLE ROPE CROSSOVER TO EACH SIDE BARBELL HIGH PULLS BARBELL CURLS BAND SQUATS BAND PUSHDOWNS BAND PULL UP BAND PULL THROUGHS BAND PULL APART BAND BENCH PRESS BACKWARD SLED DRAG BACK SQUAT W/CHAINS ANKLE BOUNDING ALTERNATING HAND SMALL WAVE MOTION ALTERNATING HAND BIG WAVE MOTION ALTERNATING DB MILITARY PRESS ALTERNATING DB FORWARD LUNGE
ALTERNATING BIG WAVE MOTION 90/90 STRETCH 45 DEGREE LYING TRICEP EXTENSION 40-40-40 AGILITY TEST 3 IN 1 DELT 2 HAND SMALL WAVE MOTION 2 HAND BIG WAVE MOTION 2 HAND BIG CIRCLE MOVE 15 DEGREE INCLINE CURL
TABLE OF CONTENTS
Training Program Annual Structure Program Overlook Testing Forms Pre-Season In-Season Off-Season Overhead Squat Assessment 1RM Percentages Group Training Warm-Up Foundation Training Workout #1 Workout #2
Pre-Season Training Workout #1 Workout #2 Speed & Conditioning Workout In-Season Training Workout 1-4 Workout 5-8 Workout 9-12 Workout 13-16 Off-Season Training Training Calendar Weeks 1-20 Shopping List YouTube Links
Training Program Annual Structure
Pre-Season: 12 Week Program September to November Week 1 • Test Week 2 to 11 • Day 1 • Day 2 • Day 3 Week 12 • Test In-Season: 18 Week Program November to March Week 1 • Test Weeks 2 to 5 • In-Season Workout (Weeks 1-4) Weeks 6 to 9 • In-Season Workout (Weeks 5-8) Weeks 10 to 13 • In-Season Workout (Weeks 9-12) Weeks 14 to 17 • In-Season Workout (Weeks 13-16) Week 18 • Test Off-Season: 20 Week Program April to August Week 1 • Test
Strength Training Workout # 1 Strength Training Workout # 2 Speed Training Workout
Weeks 2 to 12 • Day 1 • Day 2 • Day 3 • Day 4 Weeks 13 to 19 • Day 1 • Day 2 • Day 3 • Day 4 • Day 5 Week 20 • Test
Upper Body Max Effort Lower Body Max Effort Upper Body Dynamic Effort Lower Body Explosive Training Upper Body Max Effort Lower Body Max Effort Upper Body Dynamic Effort Lower Body Explosive Training Speed/Agility & Conditioning
*Video demonstrations of exercises are available on the Competitive Advantage Training LLC YouTube webpage.
Athletic success is contingent on control of variables such as situation/season, training design (sets, reps, rest, tempo), stage of training, and level of athlete. By successively introducing into the training program separate, specific means, each of which has a progressively stronger training effect, and coupling them, we create conditions for linear increase in strength, speed, and agility. In hockey, strength and skill occur simultaneously. Training will focus on systematically training the fitness characteristics that directly transfer to hockey skills and tactics. While increased strength and muscular endurance are by products of strength training, our program is committed to improving upon the four pillars of fitness for all hockey players:
Balance Deceleration Core Stability Weak Points
The Foundation Training Program is designed for the younger athlete (11-13 years old), as well as those athletes new to training. The objective is on education and the gradual introduction of sport specific basic fundamentals and techniques. Athletes are exposed to a wide variety of training that stimulates healthy physical development and increases functional capabilities, motor abilities, and knowledge base. Exposure to a wide variety of activities negates early specialization and overall adaptation levels. As the youth athlete grows and graduates to the full training program, the foundation of all subsequent motor systems evolves from the solid establishment of general physical preparation. Foundation Training Program is run year round for youth athletes offering providing 1 weight training workout per week (4 sessions per month). The Pre – Season Training Program continues to build upon athletes hard earned off - season gains when things matter most. Often athletes perform the same workouts in-season as they do during the off-season. Those who do this quickly
realize their off season program is too demanding to maintain, resulting in the eventual frustration and abandonment of their program all together. The Pre – Season Program runs for 12 weeks, and is designed to take players right into the beginning of their hockey seasons. Players will have two days of weight training followed by one day of speed and agility work. The In- Season Training Program is designed to allows athletes to maintain their strength during the season on very little volume, with correct exercise selection at proper intensities. In-Season Training Program is a 20 week training program intended to run from November thru March, designed around 1 weight training session per week (4 sessions per month). The Off-Season Training Program will call for athletes train on a four day per week (with optional fifth day) strength training template. The program is designed to maximize gains in strength, bolster both upper and lower body muscular endurance, explosiveness, and flexibility.
Controllable Factors
There are factors which every athlete can control (mental make-up, nutrition, conditioning) and those factors which they cannot (genetics, opportunity). We will examine the three controllable factors and how improving upon them can lead to serious improvements in your on ice performance.
Movement Assessment (Kinetic Chain checkpoints) Physical Assessment (Fitness Testing) Nutrition
Before beginning a progressive training program, you must assess where you are currently in of physical strength. Determine your muscular imbalances,
and create a program both on and off ice centered around them.
Movement Assessments
Movement assessments are often the quickest way to gain an overall impression of an athlete’s structural and functional status and should relate to basic functions. These assessments provide crucial information about muscle and t interplay during exercise or everyday movement. The assessment process is a simple search for muscle imbalance. If muscle imbalance exists, typically there will be muscles that are overactive and muscles that are under active around the t. Kinetic Chain checkpoints are located at major ts and allow for the observation of predictable deviations in t motion caused by muscle imbalances. Common checkpoints for athletes include:
Feet flatten Feet turning out Heel of foot rises Knee moves inward Knee move outward Excessive forward lean of the Lumbo pelvic hip complex Low back arches Low back rounds Asymmetrical weight shift Shoulders elevate Head protrudes forward
Movement Assessment Exercises:
Overhead Squat Assessment
The overhead squat test allows athletes to have a better understanding of how their bodies function. Understanding and employing this movement test allows for a clear and consistent approach to treating musculoskeletal dysfunction in an athletic population allowing for the best plan to keep athletes in the game.
Performance Assessments
Performance assessments are an excellent way to establish a starting point, quantify progress, determine muscle imbalances, and help set training goals for individuals. These assessments will measure upper extremity stability, lower extremity agility, and overall strength. Performance assessments also provide us with indicator exercises. Indicator exercises are the exercises which programs are based around, and are a true measure of strength and progress. For the purposes of our strength training program we will use four indicator exercises, two upper body and two lower body:
Deadlift 40-40-40 Agility Test Bench Press Chin-ups/ Pull-ups
For the majority of athletes all of the other exercises we perform in our program are intended to "build" our four indicator exercises. If we can simultaneously improve these four exercises, we know we are developing many different aspects of strength. For example, the dead lift and bench press require absolute strength for the lower and upper body, respectively. The 40-40-40 agility test requires an athlete to display his/her strength rapidly, as studies have proven that explosive power directly correlates with an athlete’s sprinting ability. The pull up requires tremendous relative body strength which as well correlates to sprinting speed. By improving all four indicator exercises, we know our client is developing balanced strength and power. By contrast, if an athlete’s bench press and dead lift numbers have improved, but their 40-40-40 test and chin-up performance have deteriorated, we know alterations need to be made to the program and athletes nutritional habits. If an athlete increases only his/her absolute strength, without improvement in relative strength or explosive power, he/she may become slower and less agile. This is why we place a huge emphasis on improving all four of our indicator exercises.
Fitness Testing Protocol
Push-Ups: Muscular endurance; athletes must be able to do a minimum of 50 before they can attempt 135lb bench pressing. Muscular endurance in the upper body will translate to a player being able to win consecutive battles over the course of a shift and game.
135 lb Bench Press: The ability to lift heavy weight (move a mass) will translate to a players’ ability to push off opponents in battling situations. Doing this multiple times exemplifies muscular endurance.
Pull-Ups: Pulling strength and the ability to handle ones own body weight. If you can’t do a minimum of 10 pull ups, you are at the wrong weight. There is also a correlation between muscular endurance and sprinting speed; usually the guys who can do a lot of pull-ups are your fastest sprinters. Pair this with proper skating mechanics and you have a faster player.
Plank: Core stability is important in many instances for hockey players. Transition of strength from upper to lower body when shooting, skating, etc…ability to not get knocked off the puck…the list goes on.
Deadlift: Deadlifts are great indicators of explosiveness in the lower body. The ability to quickly drive a weight upward from a dead stop translates to a player’s ability to crate force when skating.
400 M Sprint: One lap around the track on the inside lane. The world record is currently 43.18 seconds. You will be required to complete 400 M in a minimum of 70 seconds.
The time taken and energy system requirements needed to complete a 400 M sprint are similar to those on a typical shift in hockey. Running will also measure:
Muscular strength Adrenaline use Anaerobic respiration capacity Breathing Foot speed Proportion of fast twitch muscles Leg Length Pelvic width
40/40/40:
A true test of leg strength, quickness, and agility. Begin with 40 Bench Step Ups. Standing in front of a bench, step up with right foot and immediately follow with left. As left foot touches the bench, return the right to the floor, immediately followed by the left. Repeat motion. Both feet must touch the bench to count as a rep. Continue with 40 Lateral Quick Steps. Start by standing to the side of a bench. Quickly hop over the bench so your outside foot touches the ground and your inside foot touches the top of the bench. Once your foot touches the ground, hop laterally so that foot is now the one touching the bench. Repeat motion. Each time your outside foot touches the floor counts as one rep. Finish with 40 Plank Jumps. Start by gripping the edges of the bench with both hands and both feet to one side of the bench. Explode with both feet over the bench, touching both feet to the floor. Upon touch, drive back over the bench with both feet. Each time your feet touch the floor counts as one rep.
Shark Test: Two strips of tape are to be placed on the ground 16-18 inches apart. Athlete should position hands on top of tape, and get into push-up position on the ground. Over a two minute span, athletes are trying to touch the top of each hand (not wrist) as many times as possible. This exercise is a great indicator of not only core stability, but shoulder stability and muscular endurance.
Nutrition Equally important as what you do on the ice and in the weight room is what you eat. Simply put, you spend more time eating than you do at the rink and in the weight room combined, and having a proper diet will only enhance what you do on the ice. The traditional sense of “eating well” doesn’t apply to athletes; you must look at food as fuel to provide you energy to perform at your best. Meals should be broken up into eating every 2-3 hours throughout the day; not eating as much as you can in 2-3 traditional sittings.
Personally, I use the analogy that life is a fire; Carbohydrates are the logs that will keep that fire burning long and bright, they are a must and should be a large portion of your diet (50-70 %) of your calories. Protein is like tissue paper, great to help the fire burn more intensely, but burns rather quickly when compared to logs (carbohydrates.) Fats are like the catalysts you put in fire to make it change different colors; the right mixture and your fire will burn a great color, the wrong mixture and you will but the fire out. Fats are an essential part of your diet, but make sure to consume good fats (wheat and grains vs. heavy starch.) To keep your fire burning strong and consistently you must have a balance of protein, carbohydrates, and fat or it will hamper your performance. While some people turn to fad diets which work real well for a few week and fail when you get off them because they throw off your nutritional balance. ‘No fat…Atkins…South Beach…etc’ Diets cut fats or carbohydrates levels and you cut weight quickly but eventually put it back on and sometimes more. Everyone needs to be in a carb/ protein/ fat balance of (50-70% carbs/ 10-30% protein/ 1530% fat.) The trick is to eat the right types of food to give you the most macronutrients (another word meaning protein, fat, carbohydrates.)
Macronutrients:
Protein Protein’s main function in the body is to build and repair body tissues and structures. It is composed of various amino acids, provides the building blocks for muscle tissue. It is also a component of all organs, and is involved in the structure of skin, bones, and tendons as well as being involved in many bodily functions. Protein is made up of carbon, hydrogen, oxygen, and nitrogen. If you are in positive nitrogen balance you are in an anabolic state (able to build muscle), if you are in a negative nitrogen balance you are in a catabolic state (losing muscle). Exercise increases oxidation of amino acids; therefore protein requirements increase as energy intake decreases. To combat this protein pre-loading can help
individuals feel full and energized throughout the day. This is especially important in the 2.5 – 3 hour window before a game. The recommended daily allowance for protein is 0.8 g/kg or 15-30 % of total calories for average people. Athletes need to take between 1.2 -1.8 g/kg daily to help repair damage done with training. However, eating a high protein diet (over 2.5 g/kg) can lead to a series of health problems including: calcium depletion, fluid imbalance, hunger, slower metabolism, weight rebound, and energy loss.
Fats Fats are the nutrient that contains the most densely packed energy stores. Made of the same elements as carbohydrates (carbon, hydrogen, and oxygen) just linked together differently. Found in both plants and animals, fats are insoluble in water. Fats provide 3 basic functions: a) they provide the major source of stored energy (body fat) b) they serve to cushion and protect the major organs c) they act as an insulator, preserving body heat and protecting against excessive cold
The body uses fats on a 50/50 basis during exercise. The longer you continue steady exercise, the higher the percentage of fat used. After working three hours or so, the body may derive as much as 80% of its energy from fat. Fat is an important macro-nutrient for energy and cellular function. Between 1030 % of your diet should come from fat, going over 30 % will lead to a slower metabolism.
Carbohydrates
Carbohydrates provide fuel for energy. They are composed of a variety of less complex or more complex sugar and starch molecules. They provide the body’s primary and most easily available source of energy. Carbohydrates are important as fuel for intense training/hockey since both exercises are anaerobic, meaning that it takes place in short, intense bursts and outruns the ability of the body to supply enough oxygen to sustain the effort. But the structure of carbohydrates is such that they can continue to fuel exercise for short periods in the absence of oxygen. Intense training creates a demand in the body for glycogen. The window for carbohydrate replenishment occurs within 20 minutes of finishing training. The need for glycogen replenishment is especially important when following up a session of weight training with skating. If you try to work while you are carbohydrate deprived, you will find yourself lacking in energy and you can be sure your body is metabolizing more amino acids to supply energy than would otherwise be necessary.
Hydration The majority of people follow the eight glasses a day rule, which is just a myth. Men should get about 16, 8 – ounce glasses of water per day, or about a gallon. Water is critical for athletes because it keeps the muscles full. Just a 2% drop in bodyweight (from water) significantly reduces muscle strength, performance, and endurance. Water constitutes about 72% of muscle by weight. It acts as a means of transportation for the various chemical in the system and is the medium in which the various biochemical reactions among the basic nutrients take place. Not drinking enough water or taking part in activities (ex. sweating a lot while skating) that result in excessive fluid loss have a significant effect on muscle size. Furthermore, without sufficient intake of water you become dehydrated. Your body begins to retain water to protect itself, and much of this water is stored subcutaneously, which can hamper performance dramatically making you feel sluggish and tired.
Individual Calorie Counter:
Carbohydrates: (2.3g x Bodyweight) x 4 = calories of carbohydrate to consume
Protein: (1.4g x Bodyweight) x 4 = calories of protein to consume
Total Caloric Intake = carbohydrates + protein
ex. For a 180 LB athlete (414g carbohydrates) + (252g protein) x 4 = 2664 calories/day
Game Day Eating:
3PM Game: 6:00 am: Hydrate (carbohydrate + water) 7:00 am: Meal # 1 (High carbohydrate, protein) 8:00 am: Hydrate (water) 9:00 am: Snack 10:00 am: Hydrate (water) 11:00 am: Snack 12:00 pm: Meal # 2 (High protein, simple carbohydrate) 1:00 pm: Snack 2:00 pm: Hydrate (electrolytes + water) Post-Game: Hydrate (water + electrolytes)/ within 30 minutes of completion of game Meal # 3 (Meal replacement drink) 7:00 pm: Meal # 4 (High carbohydrate, protein) 8:00 pm: Hydrate (water)
4PM Game: 6:00 am: Hydrate (carbohydrate + water) 7:00 am: Meal # 1 (High carbohydrate, protein) 8:00 am: Hydrate (water)
9:00 am: Snack 10:00 am: Hydrate (water) 11:00 am: Snack 12:00 pm: Meal # 2 1:00 pm: Hydrate (water) 2:00 pm: Snack 3:00 pm: Hydrate (water + electrolytes) Post-Game: Hydrate (water + electrolytes)/ within 30 minutes of completion of game Meal # 3 (Meal replacement drink) 7:30 pm: Meal # 4 (High carbohydrate, protein) 8:30 pm:
8:30 PM Game: 7:00 am: Meal # 1 (High carbohydrate, protein) 8:00 am: Hydrate (water) 9:00 am: Snack 10:00 am: Hydrate (water) 11:00 am: Hydrate (water) 12:00 pm: Snack 1:00 pm: Hydrate (water + electrolytes) 2:00 pm: Hydrate (water)
3:00 pm: Meal # 2 (High protein, simple carbohydrate) 4:00 pm: Hydrate (water + electrolytes) 5:00 pm: Snack 6:00 pm: Hydrate (water) 7:00 pm: Hydrate (water + electrolytes)
Post-Game: Hydrate (water + electrolytes)/ within 30 minutes of completion of game Meal # 3 (Meal replacement drink) 12:00 am: Meal # 4 (High carbohydrate, protein)
Pre-Season
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
In-Season
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
In-Season (2)
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
Off-Season
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
Off-Season (2)
Name Height Weight Group
Agility Testing Exercise 40/40/40 Cardiovascular Testing Exercise Running (1 mile) 400 M Row Foundation Exercise Testing Exercise Push Ups Pull Ups Shark Test Plank Pushing Assessment Exercise 135 LB Bench Press Test Max Effort Bench Press Test TRX Push Up Max Effort Lower Body Assessment Exercise 135 LB. Front Squat Test Max Back Squat Deadlift
Result
Result
Result
Result
Result
**2 Rounds of :30 sec at each station
**2 Rounds of :30 sec at each station
**2 Rounds of :30 sec at each station
**2 Rounds of :30 sec at each station
**Meat measurements are for 100 g/ 3.5 ounces meat
YouTube Video Links
1 ARM CLEAN ZOTTMAN CURL Zercher Squat Y's & T's WINDSHIELD WIPERS Wide Outs WIDE GRIP LAT PULLDOWN WIDE CHEST PRESS W/SLED WALL SIT WALKING LUNGE V HANDLE ROWS UPRIGHT ROW W/ DB UPRIGHT ROW UNDERHAND GRIP LAT PULLDOWN TRX Y RAISES TRX TRICEP EXTENSIONS TRX T RAISES TRX SQUAT
TRX SIDE PLANK TRX PUSH UP TRX PIKE IN - PUSH UP TRX PIKE TRX MOUNTAIN CLIMBERS TRX LEG CURLS TRX KNEE TUCK TO ALTERNATING SIDES TRX INVERTED ROW TRX HIP PULL THROUGH TRX HIGH ARM CURLS TRX FEET SWING TRX FACE PULLS TRX 1 LEG SQUAT TRAP BAR DEADLIFT T-BAR ROW SUSPENDED CHAIN BENCH PRESS SUMO SQUAT TO HAMSTRING STRETCH STRAIGHT LEG SITUPS STRAIGHT ARM PULLOVERS STRAIGHT ARM PULLDOWN STEP UP + PRESS
STANDING LATERAL RAISE STANDING DB PRESS STANDING CHOP THROW SQUAT AND PRESS SQUAT SPRINTER SIT UPS SPLIT SQUAT JUMPS SPIDER CURLS SMITH MACHINE SQUATS SMITH MACHINE ONE ARM ROW SMITH MACHINE BENT OVER ROW SLED BICEP CURLS SKATING MECHANICS SINGLE LEG DB RDL SIDE BRIDGE SIDE BENDS SHRUGS SHARK DRILL SEATED LEG EXTENSION SEATED LEG CURL SEATED KNEE UPS
SEATED HAMMER DB PRESS SEATED DB TRICEP EXTENSION SEATED CALF RAISE MACHINE SEATED CABLE ROPE ROW SEATED BENT OVER LATERAL RAISES SEATED BAND LEG CURL SEATED ALTERNATING DB HAMMER CURL SEATED ABDUCTOR MACHINE SEAL JUMPS SCARECROWS RUSSIAN TWIST ON BALL RUSSIAN TWIST ROTATIONAL STRENGTH ROPE CRUNCHES ROMANIAN DEADLIFT (RDL) ROMAN CHAIRS ROLL OVER TO V-SIT REVERSE LUNGE W/FRONT FOOT ELEVATED REVERSE HYPER EXTENSIONS REVERSE BARBELL CURLS PUSH UP W/CHAINS
PULSE UP PRONE INCLINE SIDE LATERALS PLYOMETRIC PUSH UP PLYOMETRIC LEG PRESS PLATE RAISE TO FRONT PLATE PINCHER PLANK PEC DECK FLYE PARTIAL BENCH PRESS PARALLEL BENCH PUSH UP PALMS FORWARD LATERAL RAISE ONE ARM DB ROW OBLIQUE HANGING LEG RAISE MINI BAND STRETCH MILITARY PRESS MED BALL SQUAT TO THROW MED BALL SLAMS MED BALL PUSH UPS MED BALL CHEST LYING SIDE LATERALS LYING LEG CURL
LYING DB TRICEP EXTENSION LYING DB CURL LYING CROSSFACE TRICEP EXTENSION LUNGE STRETCH LOW PULLEY CABLE CROSSOVER Low Pogo Jumps LONG ARM WEIGHTED CRUNCH LEG RAISES LEG PRESS LEANING LATERAL RAISE LATERAL LUNGE LADDER WORK TWO FOOT LATERAL IN/OUT HOP LADDER WORK TWO FOOT HOP FOR HEIGHT LADDER WORK TWO FOOT HOP LADDER WORK SLALOM LADDER WORK SINGLE LEG INDEPENDENT LADDER WORK SINGLE LEG HOP LADDER WORK SCISSORS LADDER WORK PLYOMETRIC PUSH UPS LADDER WORK ONE LEG SLALOM LADDER WORK LATERAL FAST FEET
LADDER WORK IN/OUT SHUFFLE WITH HAND TOUCH LADDER WORK IN/IN - OUT/OUT HAND WALK LADDER WORK FAST FEET LADDER WORK ALTERNATING FOOT TOUCH W/ HIP CONTROL LADDER WORK ALTERNATING FOOT HIP CONTROL LADDER TECHNIQUE HOP SCOTCH KNEE UPS KB SWINGS KB HAND TO HAND SWINGS KB FIGURE 8 LUNGE KB 2 ARM HIGH PULLS INVERTED HAMSTRING STRETCH INCLINE DB BENCH PRESS INCLINE CURLS INCLINE BENCH CABLE FLYE INCLINE BARBELL BENCH PRESS HYPEREXTENSIONS HIP THRUST W/FEET ON BENCH HIP CROSSOVER STRETCH HIP CIRCLES HANGING STRAIGHT LEG RAISES
HANGING KNEE RAISE HANG CLEAN HAND WALK HACK SQUATS GRAPPLER ROWS GORILLA PULL UPS GLUTE HAM RAISES GLUTE BRIDGE FRONT TO BACK PRESS FRONT SQUAT FRONT RAISE FRONT HOLD FROG LEG CRUNCH FORWARD SLED DRAG FORWARD LUNGE FOARM ROLLER TECHNIQUE - TFL/IT BAND FOARM ROLLER TECHNIQUE - GASTROCNEIMUS FOAM ROLLER TECHNIQUE - PIRIFOMIS FOAM ROLLER TECHNIQUE - LATISSIMUS DORSI FOAM ROLLER TECHNIQUE - HAMSTRINGS FOAM ROLLER TECHNIQUE - ADDUCTORS
FLUTTER KICKS FIRE HYDRANTS FARMER WALKS EZ BAR PREACHER CURL EAGLE SIT UPS DROP LUNGE DOUBLE CRUNCH DONKEY CALF RAISE DIP DEPTH BW SQUATS DECLINE WEIGHTED TWIST DECLINE DB BENCH PRESS DECLINE BENCH PRESS DEADLIFT DB TRICEP KICKBACKS DB SQUATS DB REVERSE LUNGE DB RDL DB PILE SQUAT W/CALF RAISE DB FRONT RAISE DB CHEST FLYES
DB BENCH PRESS CRUNCH CLOSE GRIP SMITH MACHINE PRESS CLOSE GRIP PULLDOWN CLOSE GRIP LAT PULLDOWN CLOSE GRIP CHAIN LOCKOUT CLOSE GRIP BENCH PRESS CHEAT CURLS CABLE PRESSDOWNS CABLE PREACHER CURL CABLE LATERAL RAISE CABLE CROSSOVERS CABLE BAR CURL BW REVERSE LUNGE BULGARIAN SPLIT SQUATS BOX SQUATS BOX JUMPS BLACKBURNS BICYCLE BENT OVER DB LATERAL RAISE BENCH ROWS
BENCH PRESS BEHIND THE NECK PRESS BATTLE ROPE PULL UPS BATTLE ROPE KNEELING WAVE BATTLE ROPE KNEELING TWO HAND WAVE BATTLE ROPE CROSSOVER TO EACH SIDE BARBELL HIGH PULLS BARBELL CURLS BAND SQUATS BAND PUSHDOWNS BAND PULL UP BAND PULL THROUGHS BAND PULL APART BAND BENCH PRESS BACKWARD SLED DRAG BACK SQUAT W/CHAINS ANKLE BOUNDING ALTERNATING HAND SMALL WAVE MOTION ALTERNATING HAND BIG WAVE MOTION ALTERNATING DB MILITARY PRESS ALTERNATING DB FORWARD LUNGE
ALTERNATING BIG WAVE MOTION 90/90 STRETCH 45 DEGREE LYING TRICEP EXTENSION 40-40-40 AGILITY TEST 3 IN 1 DELT 2 HAND SMALL WAVE MOTION 2 HAND BIG WAVE MOTION 2 HAND BIG CIRCLE MOVE 15 DEGREE INCLINE CURL
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