Olympic hockey players are very strong and very quick. If you want to achieve this level of strength, you have to train hard and train smart. A full-body resistance program will allow you to develop more power with less effort making for a more smoother shot and skate.
It is important here to emphasize the concept of full-body. Many hockey players do not do much off-ice training and therefore this would put you at an advantage. And when they do, they tend to focus their training only on muscles they believe important such as the legs and low back. In fact, a slap-shot for example utilizes almost every muscle in the human body to develop maximum force. The legs generate most of the power of the swing, the core (lower back, and stomach) absorb the majority of the force, the chest, upper back and shoulders are responsible for the swing action and follow-thru. The arms are also involved and are used for club control. So if you are looking for the Olympic edge, make sure to do full-body workouts at least 2 times per week.
©2009 One80.com. All Rights Reserved.
Training for the Olympics is the ultimate goal of any aspiring athlete. In order to qualify for the Olympic games, your training must be very strict and very intense. You must give 100% on each day, during each set for every single repetition that you complete. This training program is good to improve your strength, endurance, power and agility in your back.
If you are ready for this type of commitment, follow this program below. Do 4 sets of each exercise and aim for 6 to 10 repetitions for each for maximal results.
1. Deadlifts
Purpose:
To develop the lower back muscles (spinal erectors) with some emphasis on the upper-back (latissimus dorsi), neck (trapezius), and legs.
Execution:
• Grasp your dumbbells shoulder width apart.
• Start the lift with the legs by bending at the knees (inhale) while keeping your head up and your back arched.
• Lower the weight slowly and once the weights reach your knees, return back to the starting position by bending at the waist first and continue to straighten up until you are standing as tall as possible (exhale).
2. Upright rows
Purpose:
To improve the muscular strength in the upper- back and neck (Trapezius).
Execution:
• Start standing straight up with your feet shoulder-width apart and grasp a dumbbell in each hand.
• Then lift the weight up to your shoulders (exhale) keeping your elbows pointing up as if you had a string attached at the elbow and someone was lifting them up.
• Slowly return back to the starting position (inhale) while making sure your back stays arched and head is straight.
3. Weighted Good mornings
Purpose:
To strengthen the muscles of the low-back (spinal erectors) and upper rear thighs (hamstring group).
Execution:
• Start standing straight up with your feet shoulder-width apart and grasp a dumbbell in each hand.
• Keeping your back arched and knees slightly bent, bend forward until a 90 degree angle is formed at your waist (inhale) while extending the dumbbells out in front of you pointing towards the floor.
• Slowly return back to the starting position (exhale) while returning the weight back to the sides of your body.
4. Bent over rows
Purpose:
To strengthen and tone the muscles of the upper (latissimus dorsi) and lower back (spinal erectors).
Execution:
• Stand with feet shoulder width apart and knees slightly bent.
• Holding a dumbbell in each hand, bend at hips with back straight and let your arms hang down (perpendicular to floor).
• Keeping elbows close to body, pull the weight up to your body and squeeze shoulder blades together at top of movement.
• Return to start position and then repeat.
©2009 One80.com. All Rights Reserved.
Training for the Olympics is the ultimate goal of any aspiring athlete. In order to qualify for the Olympic games, your training must be very strict and very intense. You must give 100% on each day, during each set for every single repetition that you complete. This training program is good to improve your strength, endurance, power and agility in your core.
If you are ready for this type of commitment, follow this program below. Do 4 sets of each exercise and aim for 6 to 10 repetitions for each for maximal results.
1. The Plank on the ball
Purpose:
To improve the endurance and tightness in the abdominal area as well as to promote core stability.
Execution:
• The goal of this exercise is to hold this one position as long as possible.
• To start, kneel down in front of the ball and then begin walking forward slowly with your hands until the ball is directly under your shins.
• Then, while resting on your elbows, lift your butt of the ground until your body is straight like a board (or a plank).
• Continue to hold this one position for as long as you can while breathing rhythmically in and out every 2-3 seconds.
2. Jack knife
Purpose:
To develop the muscles of the lower abdominal area as well as to improve upper-body stability.
Execution:
• Lie down with your hands spread out in front of you and place the ball under your knees.
• Focus on contracting the stomach as you pull the ball closer to your arms (exhale).
• Slowly return the ball to the starting position (inhale) so as to get a good stretch in the stomach muscles and then repeat the exercise.
3. Pike on the ball
Purpose:
To develop the muscles of the stomach (rectus abdominis) and core area.
Execution:
• Lie down with your hands spread out in front of you and place the ball under your ankles.
• Keeping your knees completely straight, pull the ball closer to your arms bending only at the hips (exhale).
• Slowly return the ball to the starting position (inhale) so as to get a good stretch in the stomach muscles and then repeat the exercise.
4. Push-ups on the Ball
Purpose:
To develop the muscles of the chest (pectoralis major/minor), shoulders (deltoid group), and triceps (triceps brachii).
Execution:
• Start by kneeling down in front of the ball and then roll forward on top of it so that the ball is resting under your upper thighs, knees bent, and legs crossed with your arms at shoulder-width apart on the floor.
• Slowly bend the elbows bringing your upper-body closer to the floor (inhale) until your nose almost touches the ground.
• Push yourself back up to the top (exhale) and then repeat the process.
©2009 One80.com. All Rights Reserved.
Training for the Olympics is the ultimate goal of any aspiring athlete. In order to qualify for the Olympic games, your training must be very strict and very intense. You must give 100% on each day, during each set for every single repetition that you complete. This training program is good to improve your strength, endurance, power and agility in your abs.
If you are ready for this type of commitment, follow this program below. Do 4 sets of each exercise and aim for 6 to 10 repetitions for each for maximal results.
1. Leg Lifts
Purpose:
To develop the muscles of the lower abdominals (rectus abdominis) and hips (iliopsoas).
Execution:
• Start by Lying flat on your back preferably on top of a mat.
• With both arms down on either side of you, lift your legs up off the ground pointing straight towards the ceiling.
• Keeping your knees straight and your feet pointing away from you, slowly lower your legs to about 45 degrees (inhale).
• Using your stomach, pull your legs back to the starting position at 90 degrees (exhale) and then repeat!
2. Weighted Sit-ups
Purpose:
An advanced exercise used to maximize strength and endurance in the stomach region (rectus abdominis).
Execution:
• Start by laying flat on the floor with your knees bent and grasp a dumbbell with both hands and hold it over your head.
• Crunch all the way up until both shoulder blades come off the ground and then reach over your knees with the weight in hand hands and touch your feet with the dumbbell (exhale).
• Slowly return your upper body to the starting position (inhale), touch the floor over your head with the weight and then repeat.
3. Knee up crunches
Purpose:
To develop the muscles of the lower abdominal area as well as to improve upper-body stability.
Execution:
• Lie down with your hands spread out in front of you and place the ball under your toes.
• Focus on contracting the stomach as you pull the ball closer to your arms (exhale) without bending the knee until a full pike position is attained.
• Slowly return the ball to the starting position (inhale) so as to get a good stretch in the stomach muscles and then repeat the exercise.
4. Weighted Alternate Sit-ups
Purpose:
An advanced exercise used to maximize strength and endurance in the stomach region (rectus abdominis) and side stomach area (obliques).
Execution:
• Start by laying flat on the floor with your knees bent and grasp a dumbbell with both hands and hold it over your head.
• Crunch all the way up until both shoulder blades come off the ground and then reach over your knees with the weight in hand hands and touch the floor on the side about 12 inches from your right foot with the dumbbell (exhale).
• Slowly return your upper body to the starting position (inhale), touch the floor over your head with the weight and then repeat all the way up and touch the floor beside your left foot.
• Continue alternating on each rep until the required number of repetitions is achieved.
©2009 One80.com. All Rights Reserved.
Training for the Olympics is the ultimate goal of any aspiring athlete. In order to qualify for the Olympic games, your training must be very strict and very intense. You must give 100% on each day, during each set for every single repetition that you complete. This training program is good to improve your strength, endurance, power and agility in your shoulders.
If you are ready for this type of commitment, follow this program below. Do 4 sets of each exercise and aim for 6 to 10 repetitions for each for maximal results.
1. Standing alternating Shoulder Press
Purpose:
To develop the mass and strength of each individual shoulder (deltoid group).
Execution:
• Stand up straight with your feet shoulder-width apart and grasp a dumbbell in each hand.
• Slowly press your right hand up over your head towards the ceiling until your elbow locks (exhale).
• Lower the weight slowly back to the starting position (inhale) while at the same time, start pressing your other side up to the ceiling.
• Continue alternating each hand until the recommended number of repetitions is achieved.
2. Dumbbell curl and press
Purpose:
To strengthen the muscles of the shoulders (deltoid) with some emphasis placed on the biceps (biceps brachii) as well.
Execution:
• Grasp a dumbbell in each hand positioned on either side of your body.
• Maintaining a slight bend in the knees, elbows to your side and palms facing out, curl both hands at the same time to the shoulder.
• Then, turn your hands to face away from you and press the weight straight you’re your head.
• Return slowly back to the shoulders, twist your hand back around to face you and then uncurl your arms back down to the starting position and then repeat.
3. Lunge and raise
Purpose:
An advanced exercise used to incorporate the entire body with special emphasis on the side of the shoulder (medial deltoid) and front thigh (quadriceps group).
Execution:
• Hold a dumbbell in each hand and take a big step forwards with the right foot.
• From there drop your left knee towards the floor (inhale) as if you were going to perform a lunge.
• Right before your left knee touches the floor, start returning back to the starting position in a forceful manner AND lift your arms out to the side at the same time (exhale) until parallel to the ground.
• Continue to lift your arms up during the upward motion of each lunge until the desired number of repetitions is complete and then repeat on the other leg.
4. Dynamic shoulder Press
Purpose:
An advanced exercise used to enhance the functionality and strength of the shoulder (deltoids).
Execution:
• Hold a dumbbell in each hand close to your shoulders.
• Spread your feet shoulder-width apart and push the weight up to the ceiling in a press format (exhale).
• On the way down, as soon as your hands reach your shoulders twist your wrists until both hands are facing you and then twist back to the starting position before starting each new rep.
• Continue in that same format until the desired number of repetitions is achieved.
©2009 One80.com. All Rights Reserved.
