Workbook Guide
There are a few things you should know about this book before we get into the day to day workouts.
Breakdown
In this breakdown you will see the plan for the entire year.If you do a lift at 100lbs x 10 reps and 4 sets as a base we will adjust from there:Keep in mind each day is planned out, for strength days and muscle endurance days.But this is a general overview of the year.
Remember:This is off of a base weight of 100lbs for 10 reps and 4 sets
Reminders
We have provided little reminders on most pages of what a workout is.(EXAMPLE: Phase 1 of stick handling, when you start on phase one, a small description is on that page.)They are not on every page, as you continue through the bookyou won't need the reminder of what Phase 1 of stick handling is.But when Phase 2 shows up, there is a description of it.Reminders do go away, as you will know what they are.If you need refresher on an exercise you can always check out the...
Workout Index
In the back of the workbook is a workout index.All the stick handling phases, plyometrics, weights have descriptions.If you are unsure of a workout, find it in the back.
Weight Concepts
First thing you should do is find your base weight.This workbook is basing it off of 100lbs for simple math.What can you do 10 reps of?Not maxing out, but just taxing enough to finish.If you are unsure, go with the lighter weight.
- If we say 10 reps - go with your base weight.(EXAMPLE: 100lbs)
- if we say 12 reps - go with lighter than your base weight (EXAMPLE: 90lbs)
- if we say 8 reps - go with heavier than your base weight. (EXAMPLE 110lbs)
There are months where we will raise or lower your base, if we say this month go 120 of your base weight, then increase your weight by 20% for the 10 reps.If we go higher than 10 reps drop it down.and lower than 10 raise it up.
Stay on Day
Each day and month are planned out, if you miss a day - that day is lost.DO NOT go back and work a day on and off day or wrong day.EXAMPLE.You work out Monday, but miss Tuesday.On Wednesday you need to do the Wednesday workout, not the Tuesday one you missed.
Season
This workbook is designed for a November-February regular season.If your season is longer or shorter feel free to adjust the workouts.You saw the year long breakdown and can adjust the March, April, May, June or July months to move up the start of your season, or extend the end of it.You are in charge of your development, you need to plan out your season and off season according to your teams.
Weak Days
During a strength program like this, it is natural to have 'weak days'where you feel week.Your body will go through ups and downs, don't stress over those days where you don't have the strength the book said you should.Simply lower the weight and finish your work out.You will have strong days which will easily make up for this, where you bang out one or two extra reps.
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Category |
Exercise |
Time |
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Flexibility |
Warm up |
5 Minutes |
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Skills |
Stick handling |
10 Minutes |
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Strength |
Bench Press |
20 Reps x 3 Sets |
What Gets Measured Gets Done
This work book has 'boxes' next to the start of every exercise.You can see them here next to Flexibility, Skills and Strength.Check them off as you go.Going through and seeing what you have completed will help you stay focused on what's next.
Other Sports
We encourage you to play other sports, you don't want to burn out on hockey.Playing baseball, golf, football - all will help you improve as a hockey player.Substitute whatever trainingyou are doing there and count it in this workbook.
- Example:If you are running for your baseball team, you can check off Stamina here.
- Example:If you are lifting in the weight room for your football team, you can check off Strength here.
Again, you want a complete workout, so if you are working on these categories elsewhere no need to double train.However if you are not getting a complete workout stay on track here.
- Example: If your Lacrosse team is just working on sprints, you should continue to do the long distance stamina.
You will still need to work on the skills training of hockey, as baseball will not make you better at stick handling.No amount of golf will improve your backhand.
If you are not working out or playing another sport, this workbook is complete for you!
Time to get to work!