Hey all! I'm back and here with a brand new workout for you guys today. For today's workout we are focusing on building single leg strength which is important for hockey players and fixing imbalances that you may have with your legs. By adding more single leg strength exercises to your workouts can help correct imbalances like if you were to do a two legged movement, where one leg could dominate the lift. The strength part of the workout consists of:
4 sets of 10 reps
Single leg squat/ pistol squat (on a bosu ball if you have one)
Weighted Dumbbell step back lunges
The reason I chose these exercises is because I believe they are explosive movements which translate well to your skating stride and the power that you can generate from your stride on the ice. Single leg movements also are easier on the body because you are typically not using as much weight which can wear your body down and make you more prone to injury.
Next we get to the conditioning part of the workout which consists of:
.25 mile run
25 push ups
.25 mile run
25 jumping squats
.25 mile run
25 sit ups
.25 mile run
25 thrusters
.25 mile run
25 jumping lunges
2 times through
For time
The conditioning part of this workout is meant to make you really push yourself and condition you not just in running but also other movements to help you build muscular endurance. The run is supposed to push you and elevate your heart rate. I personally am running at 8.5 mph on my treadmill at home during this workout. Next we have the push ups which helps build some upper body endurance. Next is the jumping squats which is extremely helpful because it is an explosive movement and it keeps your heart rate elevated to build your cardiovascular system. Next is our core exercise which is the most standard core exercise ever done and is meant to help hockey players with stability and translates well to on ice performance. Next is thrusters, which is a movement that has been mostly used by Crossfit people but is a great movement to really bag your legs and shoulders. Lastly we have jumping lunges which is great because it is a one leg movement and is explosive which is important for hockey players.
As for nutritional advice on this page, I am going to take a different approach to what you have usually heard about dieting and nutrition. My advice is to try and eat a balanced diet and not take your dieting to the extreme. Most people that take extreme diets don't end up sticking to their plan because their body goes into survival mode and they crave the snacks they used to eat. For me, I have learned that weight loss and eating right is a process. It will take some time to find what works for you and finding new ways to eat cleaner or healthier. For me my advice would be that first you should find out how many calories you typically burn in a day. You can find free websites that can tell you this information. Next I would track how many calories you are eating in a day. An easy way to do that is a free app called MyFitnessPal and it has plenty of options to find food and calculate your calories. Once you have calculated your calories for a day and how many calories you typically burn in a day, make sure to lower your calorie intake to around 300 calories less then how many you burn. If you are working out you can add about 300 calories that you are allowed to add to your intake because most likely you will be able to burn them off.
That's all I have for you guys today, make sure to check out my Instagram and Facebook pages and stay up to date for all my upcoming content!
Thanks everyone!