hockechamp14's training journal

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1

I have just started using sprint training to help in my goals as a hockey player. I just ordered the GPP and Fundamentals 1 DVD’s in the sale, so hopefully I can learn from those too.

Current Stats:
age: 17
experience running: None
Years stregnth training: 2
Years playing hockey: 15
weight: 162 pounds
height: 5 feet 10 inches
Bf%: 10-12 using electronic reader

I’m working with the “westside for skinny bastards” program that Joe Defranco made.

My goal is to play in the NHL, I’m about to graduate from high school, and next year I’m going to play junior. From there I’m hoping to play at a division one NCAA program.

I don’t think I have much to share with everyone that they don’t already know but hopefully I’ll learn plenty as time goes on.

My training split:
Monday - Upper Body
Tuesday - Acceleration and agility
Wedsday - Lower Body
Thursday - Off
Friday - Plyometrics, Acceleration, and max speed.
Weekend - Off

2

Here’s my training logs from this week and last friday:

Friday 3/9
Warm up and dynamic stretching
4 X 4 point 10 m starts
4 x Max speed (40 meter accel, 10 meter top speed)
4 x 100 meters accel and “glide” (10 meters accel, 10 meters easy)
6 x 10 meters Turn and accel (start perpendicular to the direction you start, 3 facing each way)
4 x 20 meters 2 point start

I thought this was a good first time on the track, but realize that I should have planned out what I was doing better beforehand. I did get a good feel of what was going to make me better in hockey.

Monday 3/13
Upper body, all measurements in pounds

Weighted dips:
Bodyweight + 20 lb chain (180) x 8 reps
body + Chain w/ 15 pounds (195) x 5 reps

Incline Dumbell press:
45 each x 10
50 each x 7
50 each x 8

Bent Over Barbell Rows
95 (w/bar) x 15
100 x 12
100 x 10
100 x 10

Rear Delt Machine Flies:
40 x 12
40 x 12

Dumbell Side Bends:
3 sets:
70 each x 10

Tuesday 3/14
Acceleration & Agility:
Warm up + dynamics
4 x 10 meter 2 point starts
4 x 20 meter 2 point starts
4 x 30 meter 2 point starts

4 x turn and sprint + sprint back to start (10 meters each way)
4 x 10 meters forward, 10 meters backwards to start

Wedsday 3/15
Lower Body & grip:
Straight Bar deadlift:
185 x 8
205 x 5
Barbell Step Up:
95 x 8 each leg
95 x 7 each leg
95 x 7 each leg
Dumbell Straight leg deadlift:
40 each x 10
45 each x 10
50 each x 10

-17.5 pounds on roller, 3 sets of up and down twice (once clockwise, once counterclockwise)
Plate Pinches:
2-10 pounders each - 60 seconds, 60 seconds, 90 seconds

3

A little busy for a while… so here’s the last few days.
Thursday
Off

Friday 3/17
Acceleration on track
Warm up & dynamic stretching
4x 10 meter starts
4 x 20 meter starts
4 x 30 meter starts
4 x 30 meters (10 m accel, 10 m coast, 10 m accel again)
6 x 20 meters uphill (about a 15 degree incline)
cool down

It was a freezing day at 35 degrees, and there was a TON of wind that never wanted to stop.

Monday 3/20
Upper body lift
Weighted Dips:
180 x 10 (counting bodyweight)
195 x 6
197.5 x 4

Incline Dumbell Press:
100 (50 each) x 9
100 x 8
100 x 4

Bent Over Barbell Rows:
100 x 10
100 x 14
100 x 12
100 x 15

Bent over cable flies:
20 each x 15
25 x 15
30 x 15

Barbell russian twists:
45 x 14 (left - right 1)
95 x 8
95 x 8
95 x 8

Tuesday 3/21
Agility and Accel
4 x 10 m 2 point accel
4 x 20 m 2 point accel

12 x speed ladder drills

4 x 10 m forward 10 m backward
4 x 4 way cone drill 2.5 meters from center to each cone
cool down

This was my first time I took powerdrive when I wasn’t playing hockey. Especially on my accelerations at the beginning, I felt like I was exploding on my starts.

Wednesday 3/22
Lowerbody Lift
Straight Bar deadlift
185 x 10
205 x 8
215 x 8
220 x 5 PR

Single leg squats w/ back leg elevated
100 x 8
100 x 8
100 x 8

Good Mornings
95 x 10
95 x 10
115 x 10
115 x 10

Grip training
Jaromir Jagr Drill (basically just swinging around a weighted hockey stick :smiley: )
40 reps up high
40 reps along the ground
3 sets, each set was those two back to back
10 pound plate slid onto my stick.

I have to say, that despite the goodmornings being my first time trying them, I was amped up about my workout. I’m excited that I’m just about at two plates for my deads. The funny thing is that yesterday I was outside for a solid 3-4 hours cleaning up branches and heavy logs at the house my dad is trying to sell. I don’t know if it got my T levels up or something, but all I know is that I was exausted before leaving. I did take some GU (think gel form powerbar) before leaving, so that might have helped.

Whatever it was I did pretty well yesterday. Maybe it was the metallica coming on during my last couple sets of my deads.

Thursday 3/23
Off

I need new spikes after a mishap leaving stuff on top of my car while driving. :eek: Luckily I didn’t lose my speed ladder or my crappy nikes I wear around every day, but somewhere my spikes did come off. It’s wierd because I only drove 100 yards, and came back later and they were nowhere to be found. Anyhow, I was using asics hypersprints, and found that I liked them a bunch and they fit well. I wouldn’t necisarily mind something more suited to training, so does anyone have suggestions on the spikes? Should I just get another pair of Hypersprints?

4

Friday 3/24
A bunch warmer out than tuesday or last friday, at a whopping 43 degrees. I got some new asics, which I think I got for a really good price. I got the cyber MD’s in blue and they fit pretty well. However the arch was a little different, but not enough to bother me. I was curious if wearing my spikes just sitting around would break them in, or if it would even be worth it.

Another note on the new spikes, is the actual spikes, these are ones with like the “tiers” (x-mas trees?)that are a bit longer than the other ones (pyramids?). Anyhow I liked these a lot more because they dug in well.

Workout:
Warmup
Rebound jumps - 3 sets of 4 (18 inch box)
Power Skips - 3 sets of 6
Box Jump - 3 sets of 4 (36 inch box)

4 x 10 meter 2 point start
4 x 20 meter 2 point start
4 x 30 meter 2 point start

4 x flying 20 m max speed
4 x 20 m hills

I felt this workout went really well, I think I finally have a feel for what my max speed feels like, and I think I am comfortable with it, and was able to relax while maintaining it.

My muscle tonus seems to be really low. I’ve been using the spa at my mom’s house to massage my legs with the jets, and on friday, they didn’t seem to be as strong on my legs. I have no idea if this is good or bad. I think I’m going to have to get a foam roller for when I’m back at school though because I’m feeling great.

5

It has been very frustrating to post on here since returning from spring break as my school internet server, in one word, sucks.

Anyhow, I’m getting some strange pain in the right side of my back, right near my scapula, I’m thinking this may be associated with the bent over rows, as I don’t think my form was great on monday, anyhow here’s my logs:

Monday 3/29:
Upper Body
Weighted Dips:
Chain x 10 reps
15 + chain x 10 reps
20 + chain x 5 reps

Incline dumbell press:
100 x 10 reps
100 x 10 reps
100 x 10 reps

Bent Over Barbell Rows:
105 x 15
105 x 15
105 x 15
105 x 13

Reverse Machine Flies:
40 x 15
40 x 15
40 x 15

Barbell Russian Twist:
95 x 8
95 x 8

Med ball side throws while balancing on swiss ball on knees:
12 lb ball 15 reps each side
12 lb ball 10 reps each side before rolling off

Looking at my workout, it’s no wonder why I’m having some problems in my right side, between the dips, rows, flies, and russian twist, I can defenately see how things got agrivated.

I have to run to lunch for school, my workout for yesterday and today will be up later.