With this ultimate all-around athlete program designed for any Hockey Player, you’ll still end up with a lean physique—assuming you don’t out-eat your workout with a bunch of junk food. More importantly, you’ll become a better all-around athlete, able to thrive at weekend-warrior endeavors, whether that’s basketball, tennis, swimming, baseball, boxing, football, soccer, dancing or obstacle course racing. Elite athletes for years have tailored their conditioning to mimic the movements of their multisports while reducing the risk of injury. By viewing your body as a collection of movements, rather than muscles and bones, you might come to think this way as well. We deliver a five-day-a-week all-around athlete expand plan, to become the best of your sport.
On Mondays, you’ll start each workout with a “pre-hab” routine that will help warm up your body and prevent injury. For example: SIDE LUNGE, LEG CRADLE, GLUTE BRIDGE, and MINI-BAND EXTERNAL KNEE ROTATION. Then you’ll move into a circuit of 8 multisports workout. Do 3 rounds of this circuit, resting 1 minute between rounds.
On Tuesdays, you’ll begin with a 5-minute warmup of your choosing. Do a 30-minute interval or HIIT workout of your choosing – bike, burpees, you name it – and then finish with a 5-minute cool down. The idea here is to build up your overall endurance and stamina, so you stay sharp no matter how long the game goes.
On Wednesdays, you’ll start with a new “pre-hab” routine before doing another multisports circuit workout. For example: COW/CAT YOGA POSE Just as on Monday, you’ll do 3 rounds of this circuit, resting 1 minute between rounds.
On Thursdays, you’ll begin with a pre-hab routine of your choice (Monday’s or Wednesday’s will work), then move into a circuit workout designed to improve elasticity, or your body’s ability to store and release energy. This translates into power and quickness, especially laterally, and translates well to Ice Hockey. Do 3 rounds of this circuit, resting 1 minute between rounds.
On Fridays, you’ll start with a pre-hab routine of your choice (Monday’s or Wednesday’s will work). Do a 90minute overall endurance workout of your choosing – run, cycling, swimming you name it – and then finish with a 5-minute cool down.
Saturday and Sunday spend time with your family and social friends.
Training-Tracker Data
(T) Time in Red Zone – This indicates the time you spent at 85% or above of your Max HR value. Recorded in HH:MM:SS. Total Distance - A key measure of the volume of your session. (M) Max Heart Rate – Pair a BLE or Magnetic monitor to capture heart rate data. Your max HR score indicates the highest value recorded during your session. Intensity Bands: >/= 30% is V. High, 24-29.999% is High, 18-23.999% is Moderate, 12-17.999% is Low, 0-11.999% is V. Low HSR (High Speed Running) – This is the distance that you have covered over 5.5m/s (19.8km/h). Measured in meters or yards, the HSR distance tracks all those lung bursting runs, overlaps on the wings or tracking back to help your teammates. Accelerations & Decelerations – A simple count of how many times you accelerated over 3m/s². Average Heart Rate – This is the average heart rate score throughout your session, recorded in Beats per Min (BPM). Calories – A count of total calories burned during your session.