Hockey Workout

Author Jon Sprenger (NSCA)Fitness Level AdvancedType Strength
Days in Plan 5 Days Rest Between Sets:
4:00-5:00 minutes
Duration85 Min per session
Have protein shake 45 minutes before workout. Eat Carbs and protein shake again within 30-45 minutes max after workout. Rest about 1 to 1.5 minutes between sets!

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Hip Flexor
Calisthenics Elbow Instep Lunge Exercise Picture 1. Calisthenics Elbow Instep Lunge
Sets: 2Reps: 12
Day 1 - Oblique
Dumbbell Side Bends Exercise Picture 1. Dumbbell Side Bends
Sets: 1Reps: 40
Day 1 - Quadricep
Front Squats Exercise Picture 1. Front Squats
Sets: 4Reps: 10
Walking Lunges Exercise Picture 2. Walking Lunges
Sets: 2Reps: 25
Step Ups Exercise Picture 3. Step Ups
Sets: 4Reps: 8
Leg Extension Exercise Picture 4. Leg Extension
Sets: 3Reps: 18
Day 1 - Rotator Cuff
Rotator Cuff (Elastic Band) Exercise Picture 1. Rotator Cuff (Elastic Band)
Sets: 3Reps: 15
Rotator Cuff (Elastic Band) Exercise Picture 2. Rotator Cuff (Elastic Band)
Sets: 3Reps: 15
Day 2 - Calf
Seated Calf Raises Exercise Picture 1. Seated Calf Raises
Sets: 4Reps: 15
Notes:15 seconds of rest between sets
Day 2 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 15 Min Intensity: 85%
Notes:3 min/2 min interval splits. change level not speed (rpm)
Day 2 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 4Reps: 8
Ball Incline Dumbbell Press Exercise Picture 2. Ball Incline Dumbbell Press
Sets: 3Reps: 13
Dumbbell Pullovers Exercise Picture 3. Dumbbell Pullovers
Sets: 3Reps: 10
Cable Crossovers Exercise Picture 4. Cable Crossovers
Sets: 3Reps: 12
Dips Exercise Picture 5. Dips
Sets: 2Reps: 15
Exercise Ball Pushups Exercise Picture 6. Exercise Ball Pushups
Sets: 2Reps: 6
Day 2 - Forearm
Wrist Curls Exercise Picture 1. Wrist Curls
Sets: 3Reps: 15
Day 3 - Abdominals
Low to High Woodchoppers Exercise Picture 1. Low to High Woodchoppers
Sets: 2Reps: 20
Pelvic Thrust Exercise Picture 2. Pelvic Thrust
Sets: 3Reps: 20
Medicine Ball Woodchoppers on Exercise Ball Exercise Picture 3. Medicine Ball Woodchoppers on Exercise Ball
Sets: 3Reps: 20
Day 3 - Biceps
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 3Reps: 6
Preacher Curls Exercise Picture 2. Preacher Curls
Sets: 4Reps: 8
Hammer Curls Exercise Picture 3. Hammer Curls
Sets: 3Reps: 15
Lying Cable Curls Exercise Picture 4. Lying Cable Curls
Sets: 1Reps: 25
Notes:as many as possible or 25
Day 3 - Serratus Anterior
Ball Rollout Exercise Picture 1. Ball Rollout
Sets: 1Reps: 50
Notes:rest if you must.
Low to High Woodchoppers Exercise Picture 2. Low to High Woodchoppers
Sets: 2Reps: 20
Day 3 - Triceps
Close Grip Bench Press Exercise Picture 1. Close Grip Bench Press
Sets: 2Reps: 12
Lying Triceps Extension (Skull Crushers) Exercise Picture 2. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 8
Overhead Cable Extensions Exercise Picture 3. Overhead Cable Extensions
Sets: 3Reps: 10
One Arm Reverse Pulldowns Exercise Picture 4. One Arm Reverse Pulldowns
Sets: 2Reps: 15
Day 4 - Hamstring
Deadlift (Bent Leg) Exercise Picture 1. Deadlift (Bent Leg)
Sets: 4Reps: 8
Leg Press Exercise Picture 2. Leg Press
Sets: 4Reps: 12
One Legged Smith Split Squat Exercise Picture 3. One Legged Smith Split Squat
Sets: 1Reps: 20
Notes:each leg
Exercise Ball Hamstring Curls Exercise Picture 4. Exercise Ball Hamstring Curls
Sets: 2Reps: 18
Day 4 - Hip Flexor
Lying Leg Raises / Throwdowns Exercise Picture 1. Lying Leg Raises / Throwdowns
Sets: 5Reps: 15
Day 4 - Plyometrics
Clap Push Up Exercise Picture 1. Clap Push Up
Sets: 1Reps: 30
Notes:work up to completing 30 in a row without stopping
Seated Twists Exercise Picture 2. Seated Twists
Sets: 1Reps: 80
Stablizing on the ball Exercise Picture 3. Stablizing on the ball
Sets: 3Reps: 12
Day 4 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 6Reps: 8
Dumbbell Incline Lateral Raises Exercise Picture 2. Dumbbell Incline Lateral Raises
Sets: 3Reps: 12
Dumbbell Power Cleans Exercise Picture 3. Dumbbell Power Cleans
Sets: 3Reps: 10
Machine Rear Deltoid Laterals Exercise Picture 4. Machine Rear Deltoid Laterals
Sets: 3Reps: 8
Day 5 - Back
Chin-Ups Exercise Picture 1. Chin-Ups
Sets: 2Reps: 15
Bent-over Barbell Rows Exercise Picture 2. Bent-over Barbell Rows
Sets: 3Reps: 10
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 4Reps: 10
Seated Row Exercise Picture 4. Seated Row
Sets: 3Reps: 8
Back Extensions Exercise Picture 5. Back Extensions
Sets: 2Reps: 20
Day 5 - Calf
Seated Calf Raises Exercise Picture 1. Seated Calf Raises
Sets: 3Reps: 20
Notes:30 seconds rest between sets
Day 5 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 20 Min Intensity: 75%
Notes:4 min/1 min intervals changing level not speed (rpm)
Day 5 - Neck
Clean and Jerk Exercise Picture 1. Clean and Jerk
Sets: 3Reps: 10

With this log you will be able to print off as many sheets as required to track this workout.

Hockey Basics

Related Workouts

Workout Log | Measure Track Assess

Workout Log to improve your exercise workout plans
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

Click now for your own workout log
These Programs have been approved by Myfit because they are of the highest quality.