Get in shape, Physical training for hockey, Men
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
Sumo dead lift
- Sets 4
- Repetitions 12
3
Sets 3
Repetitions 12
Repetitions 12
Side Half-lunges foot on ball
Sets 3
Repetitions 15
Repetitions 15
Hip adduction machine
4
Lying single-leg curl
- Sets 3
- Repetitions 12
5
Sets 3
Repetitions 20
Repetitions 20
Crabe bridge reach
Sets 3
Repetitions 20
Repetitions 20
Kick through
6
Lunges stance palof press
- Sets 3
- Repetitions 15
1
Prone Y raise
- Sets 2
- Repetitions 15
2
Upright row with elastic
- Sets 4
- Repetitions 20
3
Seated low row with elastic
- Sets 4
- Repetitions 20
4
Dumbell press on ball
- Sets 4
- Repetitions 15
5
Dumbell squats press
- Sets 4
- Repetitions 15
6
Standing low pulley single-arm shoulder external rotation
- Sets 2
- Repetitions 15
7
Repetitions 60 sec
Plank - Abdominal stabilisation
Sets 3
Repetitions 20
Repetitions 20
Hip extension on ball
2
Running
45 secondes
3
Jogging
120 secondes
1
Skipping Rope on 2 Legs
Warm-up 5 min
2
Box jumps
- Sets 6
- Repetitions 8
3
Snatch jump
- Sets 4
- Repetitions 5
4
Sets 3
Repetitions 12
Repetitions 12
Skater jump
Sets 3
Repetitions 20
Repetitions 20
Side to side hurdles jumps
5
Hurdle jumps
- Sets 3
- Repetitions 20
6
1 leg hurdle jumps
- Sets 3
- Repetitions 15