Get in shape, Physical training for hockey, Men
50 mins | 450 cal | Sustained | Olympic bar, pulley, elastic band, Swiss ball, free weight, machine | Ice hockey is a sport constituted by several physical factors. Strength, speed, and cardiovascular capacity are necessary to be able to reach the highest levels of play. This program comprises 4 days of training, which include the above factors in addition to the use of specific muscular regions, such as the legs and core muscles.
1
Barbell back full-squat
- Sets 4
- Repetitions 8
2
Wide grip barbell deadlift
- Sets 4
- Repetitions 8
3
Overhead lunges
- Sets 3
- Repetitions 8
4
Sets 3
Repetitions 12
Repetitions 12
Side Half-lunges foot on ball
Sets 3
Repetitions 15
Repetitions 15
Hip adduction machine
5
Lying single-leg curl
- Sets 3
- Repetitions 12
6
Sets 3
Repetitions 12
Repetitions 12
Crabe bridge reach
Sets 3
Repetitions 12
Repetitions 12
Kick through
7
Lunges stance band torso rotation
- Sets 3
- Repetitions 15
1
Sets 2
Repetitions 15
Repetitions 15
Prone Y raise
Sets 2
Repetitions 15
Repetitions 15
Standing low pulley single-arm shoulder external rotation
2
Rings pulls
- Sets 4
- Repetitions 12
3
Dumbell press on ball
- Sets 4
- Repetitions 8
4
Push press
- Sets 4
- Repetitions 6
5
Rear raise on ball
- Sets 3
- Repetitions 15
6
Hip extension on ball
- Sets 3
- Repetitions 20
7
Plank - Abdominal stabilisation
1
Running CF 80%-100% MAX
45 s
Jogging CF 40-60%
120 s
Repeat 6 times.
2
Running
45 secondes
3
Jogging
120 secondes
4
Répéter 6 fois.
1
Skipping Rope on 2 Legs
2
Hurdle jumps
- Sets 3
- Repetitions 20
3
1 leg hurdle jumps
- Sets 3
- Repetitions 15
4
Sets 3
Repetitions 12
Repetitions 12
Skater jump
Sets 3
Repetitions 20
Repetitions 20
Side to side hurdles jumps
5
Box jumps
- Sets 6
- Repetitions 8
6
Snatch jump
- Sets 4
- Repetitions 5
7
Hang clean
- Sets 4
- Repetitions 3