Warm up / preparation:
- Run 2 minutes
- skip 2 minutes
- 10 lunge steps and 10 grapevine each direction
- 10 lateral sumo squat / pivot
- Opener/closer march x 10 each
- Shoulder ROM and partner stretches
- Triplet: 5 pull ups – 10 OH squat – 15 posterior deltoid activation stretches (3 sets of 5; demo provided)
- Stretch, bands, rollers as necessary
Strength Component: bench press
- Warm up set of 10-12 reps
- 3 sets: 10 – 8 – 5 with increasing resistance. Spotters: be alert and aware of your responsibilities… COMMUNICATE with the lifter!
- After each set: 5 single hand DB rows each arm + 5 KB swings
Workout:
Complete 3-5 rounds of the following:
- Run 200m
- 10 KB deadlift high pull (demo provided)
- 10 push ups
- 10 goblet squats
- 5 single hand KB press per arm (demo provided)
Core strength:
- 20 jacknives – 1 min plank – 20 leg flares – 1 min plank
Goblet squats are great for hockey because in hockey, you require a lot of lower body strength. Goblet squats are perfect for that.
The running in this workout is great for hockey, and any other sport, for cardio. When you run often, it increases your stamina, helping you be able to do something at a high intensity for a long time.
I love the nutrition challenge because it is giving me the motivation to put extra water into my body every day.
Brett's Fitness Blog 