Yorkton RawTec Maulers - Ramp Interactivecloud.rampinteractive.com/yorktonmaulers/files/summerhandbook2018.pdf · Yorkton RawTec Maulers AAA Midget Page 3 of 25 Player Letter Dear

Yorkton RawTec Maulers

Member of Saskatchewan AAA Midget Hockey League

“The highest compliment that you can pay me is to say that I work hard every day, that I never dog it.” –

Wayne Gretzky

Developed by Mauler Coaching Staff

“Right now, your competition is training”

Yorkton RawTec Maulers AAA Midget Page 1 of 25 www.YorktonAAAMidget.com

Contents Preface:................................................................................................................................................................................................................................................ 2

Player Letter ......................................................................................................................................................................................................................................... 3

Yorkton RawTec Maulers AAA Midget Summer Program Overview .......................................................................................................................................................... 4

Mental Toughness............................................................................................................................................................................................................................. 4

What is Mental Toughness? ........................................................................................................................................................................................................... 4

Sleep ................................................................................................................................................................................................................................................ 5

Nutrition........................................................................................................................................................................................................................................... 5

Exercise ............................................................................................................................................................................................................................................ 6

Stretching ..................................................................................................................................................................................................................................... 6

Technique – Quality not Quantity ................................................................................................................................................................................................... 6

Equipment and Exercise Selection .................................................................................................................................................................................................. 6

Cardio ........................................................................................................................................................................................................................................... 7

Reps, Weight and Rest between Sets .............................................................................................................................................................................................. 7

Outside the Program ......................................................................................................................................................................................................................... 8

Testing ............................................................................................................................................................................................................................................. 9

Workout Libraries ............................................................................................................................................................................................................................... 11

Stretching Routine Library ............................................................................................................................................................................................................... 11

Conditioning Routine Library ........................................................................................................................................................................................................... 12

Speed, Agility and Power Drill Library ............................................................................................................................................................................................... 12

Plyometric Drill Library .................................................................................................................................................................................................................... 13

Lifts and Exercise Library ................................................................................................................................................................................................................. 14

Lift #1 Exercises ........................................................................................................................................................................................................................... 14

Lift #2 Exercises ........................................................................................................................................................................................................................... 16

Core Exercises ............................................................................................................................................................................................................................. 19

Offseason Calendar ............................................................................................................................................................................................................................. 20

Daily Sleep, Nutrition and Exercise Logs ............................................................................................................................................................................................... 25


Preface: The Season Workout Schedule will be tracked online and discussed during season planning meetings, this guide will take you up to the first week of RawTec Mauler practice. It is comprehensive and all workouts have both weight and non -weight options depending on your age and/or stage of development. 2004-05 players we highly recommend you do all the non-weight exercises. If you have any questions, please contact Kevin Rawlick.


Player Letter

Dear RawTec Maulers’ Players and Prospects,

We hope this letter finds you working hard in school, getting ready for the summer and enjoying some much needed time away from the rink. With a few weeks off

after Spring Camp it is getting to that time of the year where the blood, sweat and tears that come with training are upon us. We have spent a great deal of focus

developing the training plan that fits well with Midget age hockey players. Our testing is based on the NHL entry draft testing and the training as hard as the pros, so

get ready. With it being a few weeks late getting out this year please start the program on the correct date but put your initial testing in before you begin and

document.

The Offseason Handbook includes this letter, program overview, offseason calendar, workout libraries and a detailed workout log. All blue underlined text can be

clicked on to view the web article or video. Please print out this program and put into a three-ring binder for your documentation over the summer.

Please look through all materials and if you have any questions please contact Coach Kevin Rawlick. You will be doing baseline testing at the start of the program to

find your 3-rep max and a final test at the end of it to measure your progress.

Document every workout with the log provided and bring the documents with you to camp. If you are on a separate program with a trainer, please have them provide

you with a baseline and progress test results and a daily workout log that you can provide us at camp. Either way, please bring the documents to camp, they are

required.

Friday afternoon at camp will be fitness testing and school tours. There will be minimum test standards that will need to be achieved before you are allowed on the

ice. These are listed in the Fall Fitness Tests section of this handbook. Prospective players will be asked to leave camp and returning players and committed to players

this will forfeit your roster spot. See the testing section for minimums.

Players that show up in the best shape for the season always have the most successful year. Sleep, eat and train right and a successful season awaits you. Remember

this is one part of your career you can control.

Have a fun and productive summer, see you at Fall Camp!

Sincerely,

Coach Kevin

“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is a disease.” – V.L. Allinear


Yorkton RawTec Maulers AAA Midget Summer Program Overview

Mental Toughness

What is Mental Toughness?

Vince Lombardi explained mental toughness as good as one can when he said, "Mental toughness is many things and rather difficult to explain. Its qualities are sacrifice

and self-denial. Also, most importantly, it is combined with a perfectly disciplined will that refuses to give in. It’s a state of mind – you could call it ‘character in action.’"

Dr. Jim Loehr defines it as, "the ability to consistently perform towards the upper range of your talent and skill regardless of competitive circumstances ."

“The U.S. Navy SEALs are among the most courageous men on earth. Their secret: mental conditioning.” Men’s Health

To train, compete and play hockey at the level you are at, you already have mental toughness. To continuing competing at the “next level” in your hockey career, just like

physical training, you will have to train your brain to develop your mental toughness. Mind and body preparedness, drive, visualization and confidence help with mental

toughness. Doing things outside of your comfort level and taking on new challenges are important to your development. It will help you train with a purpose, compete

with confidence, set and achieve goals, manage success and failure, develop as an athlete and as a team win a championship continually getting betting as a person and

teammate.

Test Your Mental Toughness, click here

Below is a list of articles, movies and links to videos that will help you develop your “Mental Toughness.” Each is a little different so try to take at least 1 lesson from them

that is going to help you develop as a leader, athlete and a person. Watch them over the course of the summer and be sure you research more online, remember

knowledge is power.

Books and Articles (click on links) Videos (click on links)

Hockey Tough: Saul Mi ller Sidney Crosby: On The Ice and Beyond

The New Toughness Training for Sports:…by Dr. Jim Loehr Navy SEAL Tra ining - Self Confidence

Movies and Documentaries (click on links) US Navy SEAL Paul Tharp on Mental Toughness

The Rocket Invincible MICHAEL JORDAN: " The Flu Game "

Remember the Titans Rudy Mental Training for Hockey

Hoos iers Rocky 1-4 Mental Toughness: The X-Factor in Sport and Li fe

Glory Road Bi l ly Jack TEDxVictoria - Dr. Sean Richardson - Mental Toughness

42 Miracle Mental Toughness Training

We Are Marshall Raging Bull 10 MAXIMS OF MENTAL TRAINING

Pumping Iron w/ Arnold Schwarzenegger Sport psychology - inside the mind of champion athletes

https://www.competitivedge.com/athletes-%E2%80%9Chow-tough-are-you%E2%80%9D-0

http://www.amazon.com/Hockey-Tough-Saul-Miller/dp/0736051236

http://www.youtube.com/watch?v=ZFs-foMbuEo

http://www.goodreads.com/book/show/378339.The_New_Toughness_Training_for_Sports

http://www.youtube.com/watch?v=r_dtRIf0rGY

http://www.youtube.com/watch?v=ZLcnErQQ27o

http://www.sportsinmovies.com/movie.asp?mov=270


http://www.youtube.com/watch?v=rUYWwmoZREo



http://www.youtube.com/playlist?list=PLD1060BB47A6DBB9E



http://www.youtube.com/watch?v=bt1xZ540Q7s


http://www.imdb.com/title/tt0066832/

http://www.youtube.com/watch?v=LCPgvTRftZg



http://www.mensfitness.com/training/build-muscle/mental-toughness-training



http://www.youtube.com/watch?v=JXuHE4pIRxg

http://www.imdb.com/title/tt0076578/

http://www.youtube.com/watch?v=yG7v4y_xwzQ


Primetime with Coach K

John Wooden: The difference between winning and succeeding

Sports Psychology: Visualization-Performance Coaching Tips

Motivational Coach Speeches to Pump You Up for Sports

Sleep The most overlooked component of any training regime is sleep. Chances are, you should be getting 1-2 hours more than you currently are getting. Athletes your age in

training typically need 10-11 hours of sleep daily. For your age group this is critical as hormones are released for growth and muscle recovery is at its peak during sleep.

Your sleep pattern should be regular times to bed each night and getting up each morning. Take a short nap if needed during the day. Please document it in your daily

workout log. Sleep is your secret weapon to a successful off season.

Read more on the importance of sleep to athletes here (click links to view articles):

Sleep Increase Athletic Performance, Click Here for More

Sleep a Priority in Training for Athletes, Click Here for More

Nutrition It is very important that you eat and hydrate properly all summer, remember, “You can't out-train bad nutrition.” The most important aspect over looked is your

water intake. So be sure to focus on lean protein, nuts, fruits, and vegetables and drink a ton of water. Before and after workouts make sure you stay hydrated. Your

body absorbs most nutrients it needs to replenish up to 60 minutes after working out, at practice and at games. Make sure you get a good post workout meal or shake

into your body as soon as possible after these activities.

Depending on whether you are trying to add, maintain or lose weight will dictate how much and what proportions of Protein, Carbs and Fat you need to intake. There is a

link below to a calculator for designing your nutrition diet based on Gain Muscle, Maintain Weight and Lose Weight. Everyone is different, but the suggested Calories

Strategy is listed in the “Summer Workout, Health and Nutrition Log.” There is also as a link to a food nutritional value database for easy lookup of food caloric values.

Use these resources to design your diet and keep track of it in your “Summer Workout, Health and Nutrition Log.” Remember to take your total calories needed from

Protein, Carbs and Fat and split them up into 5-7 meals including your health shakes and smoothies, for example; Breakfast, Snack, Lunch, Pre-Workout, Post Work-Out,

Supper and Snack. (I don’t recommend them but if you are going to use them, make sure your protein drinks, health shakes are manufactured in Canada and not just

bottled here. You never know what is put into them. The US, China, Thailand, etc have no regulations for health shakes, protein bars, etc. Your healthiest choice is to eat

properly.)

Find your athletic edge: Brendan Brazier at TEDxFremont, Click Here for More

Calorie Intake Calendar (use 18 for age on calculator), Click Here for More

Food Nutritional Value Database, Click Here for More

http://www.youtube.com/watch?v=XLl35v_8ppg

http://www.youtube.com/watch?v=0MM-psvqiG8

http://www.youtube.com/watch?v=oriSZjQhFLI

http://www.youtube.com/watch?v=fnrEBXwNIBQ&feature=youtu.be

http://www.webmd.com/fitness-exercise/features/sleep-athletic-performance

http://fatiguescience.com/2013/09/03/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training/

http://www.youtube.com/watch?v=Jqpjap8rewo

http://www.muscletech.com/resources/tools/calculators/caloric.php

http://caloriecount.about.com/cc/search.php?searchpro=


Exercise “Check Ego at Door, Work Hard, Train Smart”

All stretches, lifts, plyometric, power/agility/speed drills have instructional video in the video library. Review them for proper technique and guidance. If you have any

questions or are unsure about something, please contact us.

Exercise is mentioned last simply for the fact that any weight you lift, mile you run or sprint you do are fruitless if your Mental Toughness, Nutrition and Sleep are not

taken care of first. The most important thing when training is SAFETY. Make sure you always have a lifting partner/spotter and during your testing, try and have two or

more.

Stretching

Stretching will be done before and after all training sessions. These will consist of a 15-30 minute stretch detailed in the stretching section, developed for your specific age

group. It is focused on static, yoga and dynamic hitting all muscle groups at least twice. I know you want to pump the biceps but this is hockey not body building, YOU

NEED TO BE FLEXIBLE. You will also do a Dynamic Stretch before cardio, power/agility or plyometric. Overall you will spend close to 30-45 minutes per workout dedicated

to flexibility and muscle injury prevention. You should be stretching in front of the TV, sitting at the beach, etc. You can never stretch enough, it is crucial for injury

prevention, muscle growth, muscle repair, lactic acid removal and increased strength.

Technique – Quality not Quantity

Focus on technique rather than weight, number and speed, remember check your ego at the door. If you are not using proper technique you are going to hurt yourself or

damage growth plates. Please review the lifting videos and plyometric/power/agility drills in detail and make sure your partner is diligent in watching your form. If your

form is not there, drop the amount of weight or remove weight and master the technique or slow down on the plyometric or agility/power drill.

Equipment and Exercise Selection

Many of the drills, lifts and stretches can be done with little to no equipment. The start of the program will not use much weight at all focusing on technique. After this

we will test your 3-rep max, if weight training is okay for you considering your development. Younger guys especially 2004 and 2005’s will not do their 3-rep max and will

not use weights during the workouts. This is a parent’s decision but if you have questions please do not hesitate to contact us.

Once we get done the testing, the weight based lifts will increase and we will add drills that require a ladder rope, weight bench, resistant bands, weight sled, jump rope,

heavy bag for boxers, stationary and/or normal bike, medicine ball, Swiss Ball, pool for swimming, leg press, etc. You may not have access to all the equipment which is

fine substituting it for another targeting the same muscle group. Some of the equipment such as ladder rope can be made with masking tape, etc. The suggested

workout is that, suggested. If you can increase your reps, need to take it down a step, have time for another set, have another exercise or equipment that targets the

same muscle group use it and document it.

Do what you can with the equipment you have. Whenever you can swim for your cardio do it if you have access to a pool. A heavy bag is an excellent workout and builds

incredible confidence and I strongly suggest using. Hill sprints and beach sprints are excellent and you have access to that substitute it in your workout. The workout

libraries later give you more exercises that what we use so review them all and if you have access to that adjust your workouts or call Kevin and we can adjust them

together.

At the end of the day, there is a lot more exercises and lifts used in the plan than necessary. This is to give everyone options as everyone’s trai ning facilities will be

different.


Remember all 2004’s and 2005’s SHOULD use non-weight exercises.

Cardio

As mentioned above alternate it, keep things fresh and use the facilities you have available. No matter what cardio you are doing make sure you are constantly checking

your heart rate, either manually or from the equipment you are using and make sure it is in your Target He art Rate.

What is a Target Heart Rate? Click Here for More

What is My Target Heart rate? Click Here for More

Reps, Weight and Rest between Sets

This workout plan is defined with sets and reps that will be changing so please make sure to follow it as the Periodization Phase changes. No matter what Periodization

Phase you are in, the most important thing at your age is not to lift weights to muscle failure. This is especially important for 15 year olds. What this means is that the

last few reps should be tough but you should be able to complete all sets and reps, so adjust your weight accordingly. If you are not fully developed, you can damage

growth plates if you take it to muscle failure. If weights are too much for the younger players substitute for non-weight exercises such as push-ups instead of bench

press, etc. Remember, work hard and train smart. Your time between sets and activities should be between 1:30-2:00 minutes unless otherwise documented such as

in most of the plyometric exercises etc.

Each Yorkton RawTec Maulers AAA Midget 2017 Summer Workout, Health and Nutrition Log day sheet has the amount of reps you do during our sets and the weight you

use. The weight we use will be a % based off your 3 rep maximum lift which you will be testing. This Periodization Lifting Plan will keep things fresh and target specific

short term goals to get you ready for camp and the upcoming season. Your plan summary is below. Remember to document your workouts daily with weights used

and/or reps achieved in each set.

3 Rep Max Testing

You will also be testing your max lifts on certain exercises. As mentioned before when doing this, be very careful, have multiple spotters and remember you are just trying

to find your 3 Rep Max lift amount so you can figure out your weights to lift during the summer. Make sure you document them once done testing. These can and will be

adjusted as the summer goes but the initial test gives you a starting point, so BE HONEST and KEEP TECHNIQUE.

As mentioned above, “Younger guys especially 2004 and 2005’s will not do their 3 rep max and will not use weights during the workouts. This is a parents decision but if

you have questions please do not hesitate to contact us. “

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Target-Heart-Rates_UCM_434341_Article.jsp

http://www.briancalkins.com/HeartRate.htm


Outside the Program Remember this program is going to take a few hours a day at most, the rest of the day is yours. Here are some things that you can do away from the sleep, nutrition and

workouts that will help you develop as a person and athlete.

1. Treat others the way you want to be treated, everywhere all the time.

2. Help your family they sacrifice a lot for you to play at this level.

3. Compete as hard in the classroom as you do in hockey. Finish your year strong.

4. Get a tennis or rubber ball and carry it with you, squeeze it all summer long.

5. Get a small wooden ball and stick handle it in the house, in the yard, at the campsite, etc.

6. Get something to shoot off and shoot pucks and stickhandle as often as you can.

7. Have your stick around do forearm lifts, wrist curls, etc. with stick while watching TV

8. Watch hockey videos, research more on psychology, nutrition, sleep, lifting, etc. Knowledge is power.

9. Make pro decisions, stay away from trouble. Get home early and get rested, nothing good happens after 11pm.

10. Enjoy your summer with family and friends.


Testing Fall Testing

The following test will be conducted during Fall Camp, make sure you are prepared. The top overall average will be awarded the Tanner Jeannot Fitness Award. Last

year’s winner was our Captain, Aiden Bulych shown below and our top 11 all made the team or moved on to junior.

Player Last Player First

Final Ranking

Avg Rank

Push Ups

PU Rank

Sit Up

SU Ranks

Vert Jump

VJ Rank

Long Jump

LJ Rank

Wall Sit

WS Rank

20 Yd Shuffle

Shuffle Rank

Stand and

Reach SR

Rank Beep Beep Rank

Bulych Aiden 1 8.88 60 6 118 5 28 2 102 10 13:21 3 5.10 5 4 28

13-

01 12

Bulych Kaleb 2 9.50 51 13 120 3 27 5 110 1 12:52 4 5.10 5 4 28

12-

07 17

Maier Nolan 3 13.38 40 44 177 1 26 10 106 5 4:00 27 4.90 3 9 1 12-09 16

Schmuland Jordan 4 13.75 80 1 101 12 27 5 94 32 3:35 36 4.90 3 8 3 12-06 18

Korczak Kaedan 5 16.00 40 44 167 2 28 2 108 3 3:00 54 4.90 3 8 3 12-07 17

Korczak Ryder 6 18.50 46 25 51 52 25 17 97 20 6:00 16 4.80 2 6 9

13-

07 7

Sperling Keanan 7 18.88 59 8 85 18 28 2 106 5 2:00 83 4.90 3 6 9 12-01 23

Berezowski Jackson 8 19.25 62 4 80 22 26 10 88 60 3:23 42 4.90 3 6 9 14-01 4

Bryksa Troy 9 19.88 40 44 76 24 23 34 94 32 6:15 13 5.30 7 8 3 14-07 2

Dycer Austin 10 20.00 47 24 45 77 26 10 107 4 5:09 20 5.40 8 6 9 13-06 8

Arnold Reid 11 20.13 50 16 120 3 23 34 94 32 5:20 19 4.70 1 2 50

13-

10 6


Test Focus Test Minimum Required

Mauler Avg

Mauler Record

Record Holder

Body Composition

Height NA NA NA

Weight NA NA NA

Body Fat NA NA NA

Wingspan NA NA NA Strength, Power and Muscular

Continuous Push-ups (No Pausing) 25 reps 43 reps 107 reps Tanner Jeannot

Continuous Curl-ups (No Pausing) 30 reps 55 reps 132 reps Tanner Jeannot

Vertical Jump NA 23 inches 29 inches Kaeden Korczak

Long Jump NA NA NA

Wall Sit 50 seconds NA NA

Chin-ups NA NA NA Agility

20 Yard Shuffle (Pro 5-10-5) 6 seconds NA NA Flexibility

Sit and Reach

Reach to toes

Plus 1 Plus 12 Turner

Ottenbreit

Aerobic/Anaerobic Test Beep Test Level 10-2 Level 11-4 Level 13-10 Brett Kemp On Ice Beep Test NA Level 5-2 Level 7-2 Kaeden Korczak

Personality

Personality Type Discovery NA NA NA

http://www.topendsports.com/testing/tests/height.htm

http://www.topendsports.com/testing/tests/mass.htm

http://www.topendsports.com/testing/tests/skinfolds.htm

http://www.topendsports.com/testing/tests/arm-span.htm

http://www.topendsports.com/testing/tests/pushup-beep.htm

http://www.topendsports.com/testing/tests/curl-up-beep.htm

http://www.topendsports.com/testing/tests/vertjump.htm

http://www.topendsports.com/testing/tests/longjump.htm

http://www.topendsports.com/testing/tests/wall-sit.htm

http://www.weighttraining.com/exercises/chin-up

http://www.topendsports.com/testing/tests/shuttle-20yard.htm

http://www.topendsports.com/testing/tests/sit-and-reach.htm

http://www.topendsports.com/testing/tests/20mshuttle.htm

https://www.colorcode.com/


Workout Libraries

Stretching Routine Library

Pre and Post Workout Stretch Order (Done Before and After Every Workout)

Dynamic Warm-up Order (Done Before Cardio,

Speed/Agility/Power and Plyometric) Sphinx Pose Hip Mobility Montage

Cobra Push-Up High Knee Skip - 3 x 10 yds

Kneeling Forearm Stretch Power Skip - 3 x 10 yds

Glute Bridge w/ Reach Straight-Leg Skip - 3 x 10 yds

Wrist Circle Butt Kick - 3 x 10 yds

Neck Rotations Karaoke - 3 x 10 yds

Dumbbell Arm Circles(w/ or w/out weight) Burpee x 10

Rear Bicep Stretch

Triceps Stretch

Behind Head Chest Stretch

Dynamic Chest Stretch

Standing Bench Hamstring and Calf Stretch

Runner's Stretch

Split Stance Adductor Mobilization

Kneeling Hip Flexor Stretch

Wall Hip Flexor Mobilization

Wall Push Calf Stretch

Knee-Break Ankle Mobilization

Ankle Circle

Side-to-Side Leg Swing

http://www.weighttraining.com/exercises/sphinx-pose

http://www.weighttraining.com/exercises/hip-mobility-montage

http://www.weighttraining.com/exercises/cobra-push-up

http://www.weighttraining.com/exercises/high-knee-skip

http://www.weighttraining.com/exercises/kneeling-forearm-stretch

http://www.weighttraining.com/exercises/power-skip

http://www.weighttraining.com/exercises/glute-bridge-w-reach

http://www.weighttraining.com/exercises/straight-leg-skip

http://www.weighttraining.com/exercises/wrist-circle

http://www.weighttraining.com/exercises/butt-kick

http://www.weighttraining.com/exercises/neck-rotations

http://www.weighttraining.com/exercises/karaoke

http://www.weighttraining.com/exercises/dumbbell-arm-circles

http://www.weighttraining.com/exercises/burpee

http://www.weighttraining.com/exercises/rear-bicep-stretch

http://www.weighttraining.com/exercises/tricep-stretch

http://www.weighttraining.com/exercises/behind-head-chest-stretch

http://www.weighttraining.com/exercises/dynamic-chest-stretch

http://www.weighttraining.com/exercises/standing-bench-hamstring-and-calf-stretch

http://www.weighttraining.com/exercises/runner-s-stretch

http://www.weighttraining.com/exercises/split-stance-adductor-mobilization

http://www.weighttraining.com/exercises/kneeling-hip-flexor-stretch

http://www.weighttraining.com/exercises/wall-hip-flexor-mobilization

http://www.weighttraining.com/exercises/wall-push-calf-stretch

http://www.weighttraining.com/exercises/knee-break-ankle-mobilization

http://www.weighttraining.com/exercises/ankle-circle

http://www.weighttraining.com/exercises/side-to-side-leg-swing


Conditioning Routine Library Choose alternate activities listed in you your daily log exercises depending on equipment, weather, etc. if needed.

Monday Tuesday Wednesday Thursday Friday Saturday

Gassers (1 gasser = 4x50 yds) Running Heavy Bag Stationary Bike

Gassers (1 gasser = 4x50 yds) Heavy Bag

1/2 Gassers (1/2 gasser = 2x50 yds) Sta ir Running Swimming Bicycl ing

1/2 Gassers (1/2 gasser = 2x50 yds) Swimming

300 yd Shuttle

El l iptical Trainer

300 yd Shuttle

Hi l l Sprint Hi l l Sprint

Jump Rope Cardio Jump Rope Cardio

Speed, Agility and Power Drill Library Choose alternate activities listed in you your daily log exercises depending on equipment, weather, etc. if needed.

Agility Speed Drills Power Drills

4 Cone x 5 (Box Shuffle, Box Karaoke, X Shuffle, X Front/Backs, Reactionary)

15 yd Starts - Side Lunge Burpee Push-up

Agi l ity Ladder Side Slide with Base - 20 yds 15 yd Starts - 2 Point Double DB Rack Walk

Figure 8 Cone 2 Forward 1 Back then Sprint Sand Hill Sprint

Karaoke - 40 yds Agi l ity Sprint to Backpedal - 20 yds Sled Sprint

Pro 5-10-5 Bui ld Ups Swiss Ball Wall Squat Lateral Raise

Side Shuffle - 40 yds

Backward Sled Sprint

Tire Fl ip

http://www.youtube.com/watch?v=2G5_QoAkDDs

http://www.weighttraining.com/exercises/running

http://www.weighttraining.com/exercises/heavy-bag

http://www.weighttraining.com/exercises/stationary-bicycling




http://www.weighttraining.com/exercises/stair-running

http://www.weighttraining.com/exercises/swimming

http://www.weighttraining.com/exercises/bicycling



http://www.stack.com/2011/12/07/exercise-of-the-week-300-yard-shuttle/

http://www.weighttraining.com/exercises/elliptical-trainer


http://www.weighttraining.com/exercises/hill-sprint

http://www.weighttraining.com/exercises/hill-sprint

http://www.weighttraining.com/exercises/jump-rope

http://www.weighttraining.com/exercises/jump-rope

http://www.youtube.com/watch?v=CYdkZbD8sjw


http://www.youtube.com/watch?v=obiDjN3dhEo

http://www.weighttraining.com/exercises/burpee-push-up

http://www.weighttraining.com/exercises/agility-ladder-side-slide-with-base

http://www.youtube.com/watch?v=XUcyJn_30Cc

http://www.weighttraining.com/exercises/double-dumbbell-rack-walk

http://www.youtube.com/watch?v=mEupyVdMxxE

http://www.youtube.com/watch?v=QahKhinYLQc

http://www.weighttraining.com/exercises/sand-hill-sprint


http://www.youtube.com/watch?v=FFw_iM9l1kI

http://www.weighttraining.com/exercises/sled-sprint

http://www.youtube.com/watch?v=VJF5ZEiwU4Y

http://www.stack.com/2012/01/14/sprint-drills/

http://www.weighttraining.com/exercises/swiss-ball-wall-squat-lateral-raise

http://www.youtube.com/watch?v=jw3GZZg0x8I

http://www.weighttraining.com/exercises/backward-sled-sprint

http://www.weighttraining.com/exercises/tire-flip


Plyometric Drill Library Choose alternate activities listed in you your daily log exercises depending on equipment, weather, etc. if needed.

Front-to-Back Hop Mountain Cl imber

Agi l ity Ladder One-Leg Drill

Single-Leg Slalom Jump Grasshopper Mountain Cl imber

Agi l ity Ladder High Knee Run

Double Leg Hop

Jump Rope Routine (Double Leg, Al ternate Legs, Single Right, Single Left,

Double Leg Front to Back, Double Leg Side to Side)

Agi l ity Ladder Two in Two Out

Lateral Cone Hops

Agi l ity Ladder In-Out Drill

Box Jump Squat Jumps

Agi l ity Ladder Icky Shuffle

Plyometric Lunge Plyometric Push-up Agi l ity Ladder Single-Leg Lateral Zig Zag

Spl it Squat Jump Bosu Foot Taps

Plyometric Step-Up Bosu Side to Sides

Toe Tappers

http://www.weighttraining.com/exercises/front-to-back-hop

http://www.weighttraining.com/exercises/mountain-climber

http://www.weighttraining.com/exercises/agility-ladder-one-leg-drill

http://www.weighttraining.com/exercises/single-leg-slalom-jump

http://www.weighttraining.com/exercises/grasshopper-mountain-climber

http://www.weighttraining.com/exercises/agility-ladder-high-knee-run

http://www.weighttraining.com/exercises/double-leg-hop

http://www.youtube.com/watch?v=_4wdkpXBxCY




http://www.weighttraining.com/exercises/agility-ladder-two-in-two-out

http://www.youtube.com/watch?v=SINTjDdMMkU

http://www.weighttraining.com/exercises/agility-ladder-in-out-drill

http://www.weighttraining.com/exercises/box-jump

http://www.weighttraining.com/exercises/jump-squat-8a88d4c4-c629-4442-855c-57560ffe30c8

http://www.weighttraining.com/exercises/agility-ladder-icky-shuffle

http://www.weighttraining.com/exercises/plyometric-lunge

http://www.weighttraining.com/exercises/plyometric-push-up

http://www.weighttraining.com/exercises/agility-ladder-single-leg-lateral-zig-zag

http://www.weighttraining.com/exercises/split-squat-jump

http://www.stack.com/video/49628238001/bosu-foot-taps-with-drew-brees/

http://www.weighttraining.com/exercises/plyometric-step-up

http://www.stack.com/video/49625719001/bosu-lateral-switches-with-drew-brees/

http://www.youtube.com/watch?v=W5pv9IbVtoU


Lifts and Exercise Library Choose alternate activities listed in you your daily log exercises depending on equipment, weather, etc. if needed.

Lift #1 Exercises Log Code Base Muscle Groups Main Focus Muscle Group

Chest

Exercises with Weight

Bench Press Bench Press Mid Chest

DB Dec BP DB Decline Bench Press Lower Chest

DB Fly’s DB Fly’s Mid Chest

DB Inc BP DB Incline Bench Press Upper Chest

SB CP Swiss Ball Chest Press All Chest

Exercises with No Weight

Clap Push-up Clap Push-up Mid Chest

Decl Push-Up Declined Push-Up Upper Chest

Judo-Push-up Judo-Push-up Mid Chest

Push-ups Push-ups Mid Chest

Wide Push-ups Wide Push-ups Mid Chest

Shoulders


45 Supras 45 Degree Negative Supraspinatus Shoulder

Alt DB Press Alternating Seated DB Military Press w/ Hold Shoulder

DB L Lat Raise DB L Lateral Raise Shoulder

DB Rear Lat Raise DB Rear Lateral Raise Traps

DB Up Row DB Upright Row Shoulder

Landmines Two-Handed Landmine Press Shoulder

Power Shrug Power Shrug Traps

http://www.weighttraining.com/exercises/bench-press


http://www.weighttraining.com/exercises/decline-dumbbell-bench-press


http://www.weighttraining.com/exercises/dumbbell-fly


http://www.weighttraining.com/exercises/incline-dumbbell-bench-press


http://www.weighttraining.com/exercises/swiss-ball-chest-press


http://www.weighttraining.com/exercises/clap-push-up


http://www.weighttraining.com/exercises/decline-push-up

http://www.weighttraining.com/exercises/decline-push-up

http://www.weighttraining.com/exercises/judo-push-up


http://www.weighttraining.com/exercises/push-up




http://www.weighttraining.com/exercises/45-degree-negative-supraspinatus


http://www.weighttraining.com/exercises/alternating-seated-dumbbell-military-press-with-isometric-hold


http://www.weighttraining.com/exercises/dumbbell-l-lateral-raise


http://www.weighttraining.com/exercises/dumbbell-rear-delt-raise

http://www.weighttraining.com/exercises/dumbbell-rear-delt-raise

http://www.weighttraining.com/exercises/dumbbell-upright-row


http://www.weighttraining.com/exercises/two-handed-landmine-press


http://www.weighttraining.com/exercises/power-shrug



Thumbs-up DB LR Thumbs-Up Bent-Over DB Lateral Raise Shoulder


Back-to-Wall Back-to-Wall Shoulder Flexion Shoulder

Inverted Row Inverted Row Traps

Triceps


CG Board BP Close-Grip Board Bench Press Triceps

DB JM Press DB JM Press Triceps

RG 1 Arm Cables Reverse-Grip One-Arm Cable Tricep Extension Triceps

Exercises with No Weight Triceps

Bench Dip Bench Dip Triceps

Narrow Push-ups Narrow Push-ups Triceps

Forearms


BB Wrist Curl Behind Back Wrist Curl Wrist

KB/DB Farmer Kettlebell/DB Farmer's Walk Forearm

PUs DB Wrist Curl Palms-Up DB Bench Wrist Curl Forearm


Finger Push-up Fingertip Push-ups Forearm

Sledgehammer 2-Hand Sledgehammer Slam Forearm

Wrist Roller Wrist Roller Wrist

http://www.weighttraining.com/exercises/thumbs-up-bent-over-dumbbell-lateral-raise


http://www.weighttraining.com/exercises/back-to-wall-shoulder-flexion

http://www.weighttraining.com/exercises/back-to-wall-shoulder-flexion

http://www.weighttraining.com/exercises/inverted-row

http://www.weighttraining.com/exercises/inverted-row

http://www.weighttraining.com/exercises/close-grip-board-bench-press


http://www.weighttraining.com/exercises/find

http://www.weighttraining.com/exercises/find

http://www.weighttraining.com/exercises/reverse-grip-one-arm-cable-tricep-extension

http://www.weighttraining.com/exercises/reverse-grip-one-arm-cable-tricep-extension

http://www.weighttraining.com/exercises/bench-dip




http://www.weighttraining.com/exercises/behind-back-wrist-curl


http://www.weighttraining.com/exercises/kettlebell-farmer-s-walk


http://www.weighttraining.com/exercises/dumbbell-bench-wrist-curl


http://www.weighttraining.com/exercises/fingertip-push-up


http://www.weighttraining.com/exercises/2-hand-sledgehammer-slam

http://www.weighttraining.com/exercises/2-hand-sledgehammer-slam

http://www.weighttraining.com/exercises/wrist-roller



Lift #2 Exercises Log Code Base Muscle Groups Main Focus Muscle Group

Legs


DB Calf Raise DB Calf Raise Calves

SB Calf Raise Swiss Ball Weighted Single-Leg Wall Calf Raise Calves

Cable Hip Add Cable Hip Adduction Groin

Mach Thigh Add Machine Thigh Adductor Groin

RDL Romanian Deadlift Hamstrings

Lying Leg Curl Lying Leg Curl Hamstrings

Power Clean Power Clean Hamstrings

Sumo Deadlift Sumo Deadlift Hamstrings

Hang CP Hang Clean and Press Hamstrings

SL DB RDL Single-Leg DB Romanian Deadlift Hamstrings

W Lying Hip Abd Weighted Lying Hip Abduction Hip Flexors

Mach Thigh Abd Machine Thigh Abductor Outer Thighs

Plie DB Squat Plie DB Squat Outer Thighs

Snatch Pull Snatch Pull from Floor Quads

Squat Squat Quads

Leg Extension Leg Extension Quads

DB Step-up Dumbbell Step-Up Quads

Leg Press Leg Press Quads

Walking OH Lunge Walking Overhead Lunge Quads

DB Lunge DB Lunge Quads

2 x BOSU Ball Lunge Double BOSU Ball Lunge Quads

DB Side Lunge DB Side Lunge Quads

http://www.weighttraining.com/exercises/dumbbell-calf-raise


http://www.weighttraining.com/exercises/swiss-ball-weighted-single-leg-wall-calf-raise

http://www.weighttraining.com/exercises/swiss-ball-weighted-single-leg-wall-calf-raise

http://www.weighttraining.com/exercises/cable-hip-adduction

http://www.weighttraining.com/exercises/cable-hip-adduction

http://www.weighttraining.com/exercises/machine-thigh-adductor

http://www.weighttraining.com/exercises/machine-thigh-adductor

http://www.weighttraining.com/exercises/romanian-deadlift


http://www.weighttraining.com/exercises/lying-leg-curl

http://www.weighttraining.com/exercises/lying-leg-curl

http://www.weighttraining.com/exercises/power-clean


http://www.weighttraining.com/exercises/sumo-deadlift


http://www.weighttraining.com/exercises/hang-clean-and-press

http://www.weighttraining.com/exercises/hang-clean-and-press

http://www.weighttraining.com/exercises/single-leg-romanian-deadlift

http://www.weighttraining.com/exercises/single-leg-romanian-deadlift

http://www.weighttraining.com/exercises/weighted-lying-hip-abduction

http://www.weighttraining.com/exercises/weighted-lying-hip-abduction

http://www.weighttraining.com/exercises/machine-thigh-abductor

http://www.weighttraining.com/exercises/machine-thigh-abductor

http://www.weighttraining.com/exercises/plie-dumbbell-squat


http://www.weighttraining.com/exercises/snatch-pull-from-floor


http://www.weighttraining.com/exercises/squat


http://www.weighttraining.com/exercises/leg-extension


http://www.weighttraining.com/exercises/dumbbell-step-up


http://www.weighttraining.com/exercises/leg-press


http://www.weighttraining.com/exercises/overhead-walking-lunge

http://www.weighttraining.com/exercises/overhead-walking-lunge

http://www.weighttraining.com/exercises/dumbbell-lunge


http://www.weighttraining.com/exercises/double-bosu-ball-lunge

http://www.weighttraining.com/exercises/double-bosu-ball-lunge

http://www.weighttraining.com/exercises/dumbbell-side-lunge

http://www.weighttraining.com/exercises/dumbbell-side-lunge


DB Rev Lunge Dumbbell Reverse Lunge Quads


RB Ankle Twist Resistance Band Ankle Twist Ankles

RB Anterior Tibialis Resistance Band Anterior Tibialis Shins

BW Calf Raises Bodyweight Calf Raises Calves

Glute Kickback Glute Kickback Glutes

Rear Leg Lift Rear Leg Lift Glutes

Hip Raise Hip Raise Glutes

Bench Add Bench Adduction Groin

SS Add Mobs Split Stance Adductor Mobilization Groin

Groin Squeeze Inner Thigh Swiss Ball Squeeze Groin

Spidermans Walking Spiderman w/ Hip Lift and Overhead Reach Hip Flexor

Inner Thigh Add Lift Inner Thigh Abductor Lift Hip Flexor/Groin

RB Clam Shell Resistance Band Clam Shell Hip Flexors

Neg Prone Hip Flex Negative Prone Hip Flexor Hip Flexors

BW Squat Bodyweight Squat Quads

Narrow Squats Narrow Stance Static Squat Quads

Wall Sit Wall Sit Quads

BW Lunge Bodyweight Lunge Quads

RB Hip Abd Resistance Band Hip Abduction Outer Thighs

RB Lying Hip Abd Resistance Band Lying Hip Abduction Outer Thighs

Seated RB Abd Seated Resistance Band Abduction Outer Thighs

Back


Lat Pulldown Lat Pulldown Lats

WG Lats Wide-Grip Lat Pulldown Middle Back

CG Lats Close-Grip Lat Pulldown Middle Back

SA Pulldown Straight-Arm Pulldown Lats

http://www.weighttraining.com/exercises/dumbbell-reverse-lunge

http://www.weighttraining.com/exercises/dumbbell-reverse-lunge

http://www.weighttraining.com/exercises/resistance-band-ankle-twist

http://www.weighttraining.com/exercises/resistance-band-ankle-twist

http://www.weighttraining.com/exercises/resistance-band-anterior-tibialis

http://www.weighttraining.com/exercises/resistance-band-anterior-tibialis

http://www.weighttraining.com/exercises/bodyweight-calf-raise

http://www.weighttraining.com/exercises/bodyweight-calf-raise

http://www.weighttraining.com/exercises/glute-kickback

http://www.weighttraining.com/exercises/glute-kickback

http://www.weighttraining.com/exercises/rear-leg-lift

http://www.weighttraining.com/exercises/rear-leg-lift

http://www.weighttraining.com/exercises/hip-raise


http://www.weighttraining.com/exercises/bench-adduction




http://www.weighttraining.com/exercises/inner-thigh-swiss-ball-squeeze

http://www.weighttraining.com/exercises/inner-thigh-swiss-ball-squeeze

http://www.weighttraining.com/exercises/walking-spiderman-w-hip-lift-and-overhead-reach


http://www.weighttraining.com/exercises/inner-thigh-abductor-lift

http://www.weighttraining.com/exercises/inner-thigh-abductor-lift

http://www.weighttraining.com/exercises/resistance-band-clam-shell

http://www.weighttraining.com/exercises/resistance-band-clam-shell

http://www.weighttraining.com/exercises/negative-prone-hip-flexor

http://www.weighttraining.com/exercises/negative-prone-hip-flexor

http://www.weighttraining.com/exercises/bodyweight-squat

http://www.weighttraining.com/exercises/bodyweight-squat

http://www.weighttraining.com/exercises/narrow-stance-static-squat

http://www.weighttraining.com/exercises/narrow-stance-static-squat

http://www.weighttraining.com/exercises/wall-sit


http://www.weighttraining.com/exercises/bodyweight-lunge

http://www.weighttraining.com/exercises/bodyweight-lunge

http://www.weighttraining.com/exercises/resistance-band-hip-abduction

http://www.weighttraining.com/exercises/resistance-band-hip-abduction

http://www.weighttraining.com/exercises/resistance-band-lying-hip-abduction

http://www.weighttraining.com/exercises/resistance-band-lying-hip-abduction

http://www.weighttraining.com/exercises/seated-resistance-band-abduction

http://www.weighttraining.com/exercises/seated-resistance-band-abduction

http://www.weighttraining.com/exercises/lat-pulldown


http://www.weighttraining.com/exercises/wide-grip-lat-pulldown


http://www.weighttraining.com/exercises/close-grip-lat-pulldown


http://www.weighttraining.com/exercises/straight-arm-pulldown

http://www.weighttraining.com/exercises/straight-arm-pulldown


One-Arm DB Row One-Arm DB Row Middle Back

Push-Up Row Push-Up Position Row Lats/Middle

Seated Rope Row Seated Rope Cable Row Lower Back

Face-up Neck Lying Face-Up Plate Neck Resistance Neck

Face-down Neck Lying Face-Down Plate Neck Resistance Neck


Pull-up Pull-up Lats

Chin-Up Chin-Up Lats

Back Extension Back Extension Lower Back

FB ISO Neck Front and Back Isometric Neck Neck

SS ISO Neck Isometric Side-to-Side Neck Neck

Biceps


DB Curl DB Curl Middle Biceps

DB Alt Hammers DB Alternating Hammer Curls Lower Biceps

21's 21's Full

Preachers EZ-Bar Preacher Curl Full

Inc DB Curls Incline Seated DB Curl Upper Biceps

Rev DB Curl Reverse DB Curl Lower Biceps

Hammer to Press Hammer Curl to Press Biceps/Shoulders


RB Band Curl Resistance Band Curl Biceps

http://www.weighttraining.com/exercises/one-arm-dumbbell-row


http://www.weighttraining.com/exercises/push-up-position-row

http://www.weighttraining.com/exercises/push-up-position-row

http://www.weighttraining.com/exercises/seated-rope-cable-row


http://www.weighttraining.com/exercises/lying-face-up-plate-neck-resistance

http://www.weighttraining.com/exercises/lying-face-up-plate-neck-resistance

http://www.weighttraining.com/exercises/lying-face-down-plate-neck-resistance

http://www.weighttraining.com/exercises/lying-face-down-plate-neck-resistance

http://www.weighttraining.com/exercises/pull-up




http://www.weighttraining.com/exercises/back-extension


http://www.weighttraining.com/exercises/front-and-back-isometric-neck

http://www.weighttraining.com/exercises/front-and-back-isometric-neck

http://www.weighttraining.com/exercises/isometric-side-to-side-neck

http://www.weighttraining.com/exercises/isometric-side-to-side-neck

http://www.weighttraining.com/exercises/dumbbell-curl


http://www.weighttraining.com/exercises/alternating-hammer-curl

http://www.weighttraining.com/exercises/alternating-hammer-curl

http://www.weighttraining.com/exercises/21-s


http://www.weighttraining.com/exercises/ez-bar-preacher-curl


http://www.weighttraining.com/exercises/incline-dumbbell-curl

http://www.weighttraining.com/exercises/incline-dumbbell-curl

http://www.weighttraining.com/exercises/dumbbell-reverse-curl

http://www.weighttraining.com/exercises/dumbbell-reverse-curl

http://www.weighttraining.com/exercises/hammer-curl-to-press


http://www.weighttraining.com/exercises/resistance-band-curl

http://www.weighttraining.com/exercises/resistance-band-curl


Core Exercises Log Code Base Muscle Groups Main Focus Muscle Group

Abs

MB Toe Touch Medicine Ball Toe Touch Abs

MB V-up Medicine Ball V-Up Abs

MB Sit-up Medicine Ball Sit-Up Abs

MB Sit and Toss Medicine Ball Sit-Up Toss Abs

MB Circles Medicine Ball Big Circles Oblique

MB Russians Medicine Ball Russian Twist Oblique

MB Pass Medicine Ball Back to Back Pass Oblique

SB Rolls Swiss Ball Ab Rollout Abs

SB Crunch Swiss Ball Crunch Abs

SB Torso Twist Swiss Ball Torso Twist Oblique

Scissor Kick Scissor Kick Abs

2 Point Plank 3 Point Plank Abs

2-Point Rollover 2-Point Bird Dog Rollover Abs

44 Degree Plank 45 Degree Plank Abs

Full Hang Leg Raise Full Hanging Leg Raise Abs

Ab Roller Ab Roller Both

http://www.weighttraining.com/exercises/medicine-ball-toe-touch


http://www.weighttraining.com/exercises/medicine-ball-v-up


http://www.weighttraining.com/exercises/medicine-ball-sit-up


http://www.weighttraining.com/exercises/medicine-ball-sit-up-toss


http://www.weighttraining.com/exercises/big-circles-medicine-ball


http://www.weighttraining.com/exercises/medicine-ball-russian-twist


http://www.weighttraining.com/exercises/back-to-back-medicine-ball-pass


http://www.weighttraining.com/exercises/swiss-ball-ab-rollout


http://www.weighttraining.com/exercises/swiss-ball-crunch


http://www.weighttraining.com/exercises/swiss-ball-torso-twist


http://www.weighttraining.com/exercises/scissor-kick


http://www.weighttraining.com/exercises/3-point-plank


http://www.weighttraining.com/exercises/2-point-bird-dog-rollover


http://www.weighttraining.com/exercises/45-degree-plank


http://www.weighttraining.com/exercises/hanging-leg-raise


http://www.weighttraining.com/exercises/ab-roller



Offseason Calendar

Yorkton RawTec Maulers Periodization Lifting Plan

End of Season – May 25 Active Rest: All players need to take up to a month off from intense exercise. This Active Rest period allows for focus on getting healthy, recovering from the wear and tear of the season, refreshing the body and mind. You should not be hockey training more than 2 days and those should be moderate such as, shooting pucks, stretching, etc. May 28 – June 6 Phase 1: Preparatory, understanding the Handbook, planning your goals, diet and sleep patterns. Workouts consisting of extremely high volume (up to 15 reps, three to five sets) and low resistance focusing on learning good technique and some base conditioning. Alter exercises depending on available equipment or something preferred that focuses on same muscle group. June 7 – June 30 Phase 2: Hypertrophy, or growth, consisting of high weight with low reps (4-6 reps, four to five sets) and heavy resistance (90% of three-rep max). July 1 – August 4 Phase 3: Strength, consisting of moderate volume (8-10 reps, three to five sets) and moderate resistance (75% percent of 3 Rep max). August 5 – Sept 4 Phase 4: Power/conditioning, consisting of high volume (12-14 reps, three to four sets) and light resistance (60% percent of 3 Rep max) August 28 - End of Season In-Season Workouts: We will be meeting to review in-season health and workout strategy which will be online for tracking and review. All players will be working out at the same gym and following the same strategy.


Sun Mon Tue Wed Thu Fri Sat 1

Active Rest 2

Active Rest 3

Active Rest 4

Active Rest 5

Relax-Day Off

6 Relax-Day Off

7 Active Rest

8 Active Rest

9 Active Rest

10 Active Rest

11 Active Rest

12 Relax-Day Off

13 Relax-Day Off

14 Active Rest

15 Active Rest

16 Active Rest

17 Active Rest

18 Relax-Day Off

19 Relax-Day Off

20 Relax-Day Off

21 Active Rest

22 Active Rest

23 Active Rest

24 Active Rest

25 Active Rest

26 Relax-Day Off

27 Relax-Day Off

28 Active Rest

29 Active Rest

30 Active Rest

31 Active Rest

THIS WEEK Read the Handbook, Watch Videos and

Alter Workouts Set Process Driven Offseason Goals

Plan diet and sleep

Legend

C=Chest S=Shoulders T=Trieps F=Forearms B=Back Bi=Biceps L=Legs

2018

May


Sun Mon Tue Wed Thu Fri Sat

THIS WEEK Read the Handbook, Watch Videos and Alter Workouts

Set Process Driven Offseason Goals Plan diet and sleep

1 Active Rest

2 Active Rest

3 Stretch Day Off

4 Active Rest

5 Active Rest

6 Active Rest

7 Lift - L,B,Bi

Core Cardio

8 Lift - C,S,T,F

Core Cardio

9 Testing

Alter Workouts Document Weights

10 Stretch Day Off

11 Lift - L,B,Bi

Core Cardio

12 Lift - C,S,T,F

Core Cardio

13 Speed, Agility +

Power Core

14 Lift - L,B,Bi

Core Cardio

15 Lift - C,S,T,F

Core Cardio

16 Plyometrics

Cardio Core

17 Stretch Day Off

18 Lift - L,B,Bi

Core Cardio

19 Lift - C,S,T,F

Core Cardio

20 Speed, Agility +

Power Core

21 Lift - L,B,Bi

Core Cardio

22 Lift - C,S,T,F

Core Cardio

23 Plyometrics

Cardio Core

24 Stretch Day Off

25 Lift - L,B,Bi

Core Cardio

26 Lift - C,S,T,F

Core Cardio

27 Speed, Agility +

Power Core

28 Lift - L,B,Bi

Core Cardio

29 Lift - C,S,T,F

Core Cardio

30 Plyometrics

Cardio Core

2018

June



Stretch Day Off

2 Lift - L,B,Bi

Core Cardio

3 Lift - C,S,T,F

Core Cardio

4 Speed, Agility +

Power Hockey Skills

Core

5 Lift - L,B,Bi

Core Cardio

6 Lift - C,S,T,F

Core Cardio

7 Plyometrics Hockey Skills

Cardio Core

8 Stretch Day Off

9 Lift - L,B,Bi

Core Cardio

10 Lift - C,S,T,F

Core Cardio

11 Speed, Agility +

Power Hockey Skills

Core

12 Lift - L,B,Bi

Core Cardio

13 Lift - C,S,T,F

Core Cardio


Cardio Core

15 Stretch Day Off

16 Lift - L,B,Bi

Core Cardio

17 Lift - C,S,T,F

Core Cardio

18 Speed, Agility +

Power Hockey Skills

Core

19 Lift - L,B,Bi

Core Cardio

20 Lift - C,S,T,F

Core Cardio


Cardio Core

22 Stretch Day Off

23 Lift - L,B,Bi

Core Cardio

24 Lift - C,S,T,F

Core Cardio

25 Speed, Agility +

Power Hockey Skills

Core

26 Lift - L,B,Bi

Core Cardio

27 Lift - C,S,T,F

Core Cardio


Cardio Core

29 Stretch Day Off

30 Lift - L,B,Bi

Core Cardio

31 Lift - C,S,T,F

Core Cardio

2018

July



Speed, Agility + Power

Hockey Skills Core

2 Lift - L,B,Bi

Core Cardio

3 Lift - C,S,T,F

Core Cardio


Cardio Core

5 Stretch Day Off

6 Lift - L,B,Bi

Core Cardio

Hockey Skills

7 Lift - C,S,T,F

Core Cardio

8 Speed, Agility +

Power Hockey Skills

Core

9 Lift - L,B,Bi

Core Cardio

10 Lift - C,S,T,F

Core Cardio


Cardio Core

12 Stretch Day Off

13 Lift - L,B,Bi

Core Cardio

Hockey Skills

14 Speed, Agility +

Power Hockey Skills

Core

15 Light Cardio

Stretch

16 Main Camp

17 Main Camp

18 Main Camp

19 Main Camp

20 Stretch Day Off

21 Lift - L,B,Bi

Core Cardio

Hockey Skills

22 Speed, Agility +

Power Hockey Skills

Core

23 Lift - L,B,Bi

Core Cardio

24 Lift - C,S,T,F

Core Cardio


Cardio Core

26 Stretch Day Off

27 Lift - L,B,Bi

Core Cardio

Hockey Skills

28 Lift - C,S,T,F

Core Cardio

29 Speed, Agility +

Power Hockey Skills

Core

30 Lift - L,B,Bi

Core Cardio

31 Light Cardio

Stretch

Sept 1 Testing

Sept 2 Stretch Day Off

Sept 3 Day Off

Prep for School

Sept 4 1st Day of School & In Season Training

2018

August


Daily Sleep, Nutrition and Exercise Logs

Each subsequent page is a daily log of your exercises, sleep and nutrition. Please put this Handbook into a binder and bring to camp. If you chose optional exercises, please indicate it on the logs for your

reference.

If using an alternate program, please bring a log for training, sleep and nutrition to camp.

Remember all 2004’s and 2005’s SHOULD use non-weight exercises.

PHASE 1 - Preperatory Training and Gain Caloric Strategy

Exercise

Warm-Up10 Min Bike/Pre Workout Stretch

Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps

Legs

DB Calf Raise 4 x 5 90% lbs

RDL 4 x 5 90% lbs

DB Lunge 4 x 5 90% lbs

Conditioning/Power Clean 4 x 5 90% lbs

Back

Back Extension 4 x 5 NA lbs

WG Lats 4 x 5 90% lbs

CG Lats 4 x 5 90% lbs

Biceps

21's 3 x 21 90% lbs

Abs/Core Rep Goals Notes

3 Point Plank 4 x 5/side

2 Point Rollover 4 x 5/side

Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass

Conditioning Time Distance

Dynamic Stretch Routine

Gassers (1 gasser = 4x50 yds)

Cool Down

Nutrition Log

Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work

List Foods and Drink Totals

Protein g g g g g g g g

Carbs g g g g g g g g

Fat g g g g g g g g

Total Daily Intake g

Rest Log To Bed Out of Bed Sleep HrsNap

Down

Nap

HourNap Hours Total

pm am hrs pm pm hrs hrs

Thursday June 7 Lifting Phase = Hypertrophy Caloric Strategy = Gain

Hold for 3 secs

Hold for 1-2 secs

Notes

2 Gassers, Rest 2 minutes between Gassers, record each Gasser's time

5 Min Jog, Post Workout Stretch



















Exercise


Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps

Chest

Bench Press 4 x 5 90% lbs

DB Dec BP 4 x 5 90% lbs

DB Inc BP 4 x 5 90% lbs

Judo-Push-up 4 x 10

Shoulders

Alt DB Press 4 x 5 90% lbs

Conditioning/Power Shrug 4 x 5 90% lbs

DB Up Row 4 x 5 90% lbs

Triceps

CG Board BP 4 x 5 90% lbs

Forearms

BB Wrist Curl 4 x 5 90% lbs

PUs DB Wrist Curl 4 x 5/side 90% lbs




Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist



Running 20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold 1-2 secs

Notes


Friday June 8 Lifting Phase = Hypertrophy Caloric Strategy = Gain

















Warm-Up

Pre Program Testing

Height Feet Inches

Weight lbs

Body Fat

Continous Push-ups

Continous Curl-ups

Chin-Up

Vertical Jump

Long Jump

Wall Sit seconds

Sit and Reach Inches

Beep Test

3 Rep Max Testing for Lifting

Exercise Max Lift

Legs

Leg Press lbs

Squat lbs

Leg Extension lbs

Snatch Pull lbs

Conditioning/Power Clean lbs

Wall Sit seconds

Back

Lat Pulldown lbs

Shoulders

Alt DB Press lbs

Biceps

DB Curl lbs

Triceps

CG Board BP lbs

Chest

Bench Press lbs

Forearms

PUs DB Wrist Curl lbs

Cool Down

Nutrition Log





Fat g g g g g g g g


Sunday June 10

Pre Workout Stretch

Day Off

Try and get done, if no problem

Strength, Conditioning/Power and Muscular

Make sure you have multiple

spotters and remember safety

Flexibility

Aerobic/Anaerobic Test

Minutes, Seconds

Remember your 3 Rep Max is three repetitions with proper form. Warm up with a couple of

reps with light weight before performing your 3 rep max lifts.

We have only tested major muscle groups. Some exercises we did

not test. You will have to try different weights and adjust

accordingly. Also there is no need to test if you do not have

equipment. For example if you do not have access to Leg Press do

not test and any time during the workout where it calls for Leg

Press, do Squats, etc. Remember the goal during your summer

workouts is to finish all sets listed with the last reps being difficult

and the last set, last reps you may not finish the first time with a

new weight size. Remember it is better to go light and finish all

sets and reps before moving to a new weight. Documenting your

weight you use for each exercise each day will help you adjust

accordingly. Review your logs from week to week.

10 Min Bike/Post Workout Stretch

Saturday June 9 Testing Day10 Min Bike/Pre Workout Stretch/Dynamic Warm-up

Results

"How am I to know what I can achieve

if I quit?" - Jason Bishop

Body Composition






















Down

Nap

HourNap Hours Total


START OF PHASE 2 - Hypertrophy (Growth) Training and Gain Caloric Strategy

Exercise



Legs


RDL 5 x 6 90% lbs


Sumo Deadlift 5 x 6 90% lbs

DB Step-up 5 x 6 90% lbs

Back


Lat Pulldown 5 x 6 90% lbs



Biceps

21's 3 x 21 90% lbs








Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 1-2 secs

Notes



Monday June 11 Lifting Phase = Hypertrophy Caloric Strategy = Gain

Hold for 3 secs





















Exercise



Chest




Judo-Push-up 5 x 6

Shoulders




Triceps


Forearms









Running 10 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold 1-2 secs

Notes


Tuesday June 12 Lifting Phase = Hypertrophy Caloric Strategy = Gain

















Exercise

Warm-Up

10 Min Bike/Pre Workout Stretch

Speed/Agility/Conditioning/PowerSets x Reps or Time,

Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps


Speed Drills

15 yd Starts - Side Lunge 4 x 10, 1:30

15 yd Starts - 2 Point 4 x 10, 1:30

2 Forward 1 Back then Sprint 4 x 5, 1:30

Agil Sprint to BP - 20 yds 4 x 5, 1:30

Build Ups 3 x 3, 3:00

Agility

4 Cone (Box Shuffle, Box Karaoke, X

Shuffle, X Front/Backs, Reactionary)

10 (2 of each; 1 in each

direction) x 15 secs, 1:30

Figure 8 Cone 5 x 10 secs, 0:30

Side Shuffle - 40 yds 5 x 2, 1:30

Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30

Conditioning/Power Drills

Burpee Push-up 2 x 10

Sled Sprint 10 x 1, 1:00

Backward Sled Sprint 10 x 1, 1:00

Tire Flip 3 x 5


44 Degree Plank 3 x 20

Scissor Kick 3 x 20

Full Hang Leg Raise 4 x 5

Ab Roller 4 x 5



Jump Rope Routine (Double Leg,

Alternate Legs, Single Right, Single Left,

Double Leg Front to Back, Double Leg

Side to Side)

20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Notes

Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,

etc.


There, Back = 1 rep, 5 = 1 set

1 Rep per set rest 30 secs

1 rep = 20 yds

1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs

Left + Right = 1

Left, Middle, Center = 1

Sprint, run back = 1 rep




Drill, Rest 1 min = 1 rep

1 movement for 15 secs = 1 set (ex: Box

Shuffle for 15=1)

Hard for 15 secs rest 30 secs


Wednesday June 13 Lifting Phase = Hypertrophy Caloric Strategy = Gain
























Exercise

Warm-Up



Legs

Bench Add 4 x 10 / side

Hip Raise 5 x 6

Spidermans 5 x 6 90% lbs

Plie DB Squat 5 x 6 90% lbs

Leg Extension 5 x 6 90% lbs

Back

One-Arm DB Row 4 x 5/side 90% lbs

Pull-up 2 x10, 1 x max

Seated Rope Row 5 x 6 90% lbs

Chin-Up 2 x10, 1 x max

Biceps

Hammer to Press 5 x 6 90% lbs







Stationary Bike 20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold for 1-2 secs

Notes























Exercise



Chest

DB Flys 5 x 6 90% lbs



SB CP 5 x 6 90%

Shoulders

Landmines 5 x 6 90% lbs

Thumbs-up DB LR 5 x 6 90% lbs

DB L Lat Raise 5 x 6 90% lbs

45 Supras 5 x 6 90% lbs

Triceps

Bench Dip 2 x 10, 1 x max

Forearms

Finger Push-up 5 x 6

Wrist Roller 2 x 12 lbs

KB/DB Farmer 4 x 5/side 90% lbs







300 yd Shuttle 2 Sets

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Last set max out

Last set max out

Hold for 3 secs

Hold 1-2 secs

Notes

Friday June 15 Lifting Phase = Hypertrophy Caloric Strategy = Gain



















Exercise


PlyometricsSets x Reps or Time,



Single-Leg Slalom Jump 4 x 5/side, 0:10

Front-to-Back Hop 4 x 5, 0:10

Double Leg Hop 4 x 5, 0:30

Box Jump 4 x 5, 1:30

Plyometric Lunge 3 x 5/side, 0:15

Split Squat Jump 3 x 8, 1:00

Mountain Climber 4 x 5


Toe Tappers 4 x 5

Squat Jumps 3 x 5, 0:30

Plyometric Push-up 3 x 5




Side to Side)

1 x 1



Scissor Kick 3 x 20


Ab Roller 4 x 5



Swimming 60 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 5 secs

Left + Right = 1


Notes


etc.5 Min Jog, Post Workout Stretch

1 Jump = 1 Rep


1 Jump = 1 Rep

Left and Right = 1 Rep



1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10

DLFB, 10 DLSS

Saturday June 16 Lifting Phase = Hypertrophy Caloric Strategy = Gain

Back and forth = 1 rep


1 Hop = 1 Rep





















Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Pre Workout Stretch

Day Off

Sunday June 17

Exercise



Legs





Back




Biceps

21's 3 x 21 90% lbs








Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 1-2 secs

Notes



Monday June 18 Lifting Phase = Hypertrophy Caloric Strategy = Gain

Hold for 3 secs



















Exercise



Chest




Judo-Push-up 5 x 6

Shoulders




Triceps


Forearms









Running 20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold 1-2 secs

Notes


Tuesday June 19 Lifting Phase = Hypertrophy Caloric Strategy = Gain

















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 5



Scissor Kick 3 x 20


Ab Roller 4 x 5






Side to Side)

20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Notes


etc.




1 rep = 20 yds

1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs

Left + Right = 1








Shuffle for 15=1)



Wednesday June 20 Lifting Phase = Hypertrophy Caloric Strategy = Gain
























Exercise

Warm-Up



Legs


Hip Raise 5 x 6




Back




Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold for 1-2 secs

Notes






















Exercise



Chest




Shoulders




Triceps

Bench Dip 5 x 6

Forearms











Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Last set max out

Last set max out

Hold for 3 secs

Hold 1-2 secs

Notes

Friday August 22 Lifting Phase = Hypertrophy Caloric Strategy = Gain

















Exercise












Toe Tappers 4 x 5





Scissor Kick 3 x 20


Ab Roller 4 x 5






Side to Side)

20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Notes




1 Hop = 1 Rep

1 Jump = 1 Rep


1 Jump = 1 Rep



Hold for 5 secs

Saturday June 23 Lifting Phase = Hypertrophy Caloric Strategy = Gain

Left + Right = 1



















Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Sunday June 24

Pre Workout Stretch

Day Off

Exercise



Legs


RDL 5 x 6 90% lbs



Back





Biceps

21's 3 x 21 75% lbs








Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Monday June 25 Lifting Phase = Strength Caloric Strategy = Gain

Hold for 3 secs

Hold for 1-2 secs

Notes






















Exercise



Chest




Judo-Push-up 4 x 10

Shoulders




Triceps


Forearms









Running 20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Tuesday June 26 Lifting Phase = Strength Caloric Strategy = Gain

Hold for 3 secs

Hold 1-2 secs

Notes


















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 5



Scissor Kick 3 x 20


Ab Roller 3 x 8



Heavy Bag 20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs

Left + Right = 1








Shuffle for 15=1)



Notes


Wednesday June 27 Lifting Phase = Strength Caloric Strategy = Gain



1 rep = 20 yds





















Exercise

Warm-Up



Legs


Hip Raise 3 x 8




Squat 3 x 8 75% lbs

Snatch Pull 3 x 8 75% lbs

Back





Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Notes


Lifting Phase = Strength Caloric Strategy = Gain

Hold for 3 secs

Hold for 1-2 secs

Thursday June 28























Exercise



Chest




SB CP 3 x 8 75%

Shoulders





Triceps


Forearms











Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Last set max out

Last set max out

Hold for 3 secs

Hold 1-2 secs

Notes

Friday June 29 Lifting Phase = Strength Caloric Strategy = Gain



















Exercise













Toe Tappers 3 x 8






Side to Side)

1 x 1



Scissor Kick 3 x 20


Ab Roller 3 x 8



Swimming 60 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 5 secs

Left + Right = 1


Notes



1 Jump = 1 Rep


1 Jump = 1 Rep




1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10

DLFB, 10 DLSS

Saturday June 30 Lifting Phase = Strength Caloric Strategy = Gain



1 Hop = 1 Rep





















Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Pre Workout Stretch

Day Off

Sunday July 1

START OF PHASE 3 - Strength Training and Gain Caloric Strategy

Exercise



Legs


RDL 3 x 8 75% lbs





Back





Biceps

21's 3 x 21 75% lbs








Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 1-2 secs

Notes



Monday July 2 Lifting Phase = Strength Caloric Strategy = Gain

Hold for 3 secs






















Exercise



Chest




Judo-Push-up 4 x 10

Shoulders




Triceps


Forearms









Running 20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold 1-2 secs

Notes


Tuesday July 3 Lifting Phase = Strength Caloric Strategy = Gain

















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 5



Scissor Kick 3 x 20


Ab Roller 3 x 8

Hockey Skills Rep Goals Notes

Shot Power 125 Shots

Quick Hands Stickhandling and Passing10 x 30 secs



Heavy Bag 20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Wrist,Snap,Slap,Drops,1Ts







Shuffle for 15=1)



Notes




1 rep = 20 yds

1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs

Left + Right = 1


Wednesday July 4 Lifting Phase = Strength Caloric Strategy = Gain

Pick 3 out of 9 to work on




















https://www.youtube.com/watch?v=ipo96iWQh-E

https://www.youtube.com/watch?v=Z38QfMBqHss


Exercise

Warm-Up



Legs


Hip Raise 3 x 8




Squat 3 x 8 75% lbs


Back





Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold for 1-2 secs

Notes


Thursday July 5 Lifting Phase = Strength Caloric Strategy = Gain























Exercise



Chest




SB CP 3 x 8 75%

Shoulders





Triceps


Forearms











Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Last set max out

Last set max out

Hold for 3 secs

Hold 1-2 secs

Notes

Friday July 6 Lifting Phase = Strength Caloric Strategy = Gain



















Exercise













Toe Tappers 3 x 8






Side to Side)

1 x 1



Scissor Kick 3 x 20


Ab Roller 3 x 8


Shooting Accuracy 125 Shots

McDavid Drill (hops,x-over,bkwd x-over)3 x 5 x 30 secs



Swimming 60 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 5 secs

Left + Right = 1


Notes



1 Jump = 1 Rep


1 Jump = 1 Rep




1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10

DLFB, 10 DLSS

Saturday July 7 Lifting Phase = Strength Caloric Strategy = Gain



1 Hop = 1 Rep

3 movements for 5 sets





















https://www.youtube.com/watch?v=bCPPNBE4S2s&version=3&hl=en_US&rel=0

https://www.youtube.com/watch?v=GQK1RBm8Vx4


Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Pre Workout Stretch

Day Off

Sunday July 8

Exercise



Legs


RDL 4 x 10 75% lbs





Back





Biceps

21's 4 x 10 75% lbs








Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 1-2 secs

Notes




Hold for 3 secs






















Exercise



Chest




Judo-Push-up 4 x 10

Shoulders




Triceps


Forearms









Running 20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold 1-2 secs

Notes



















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 5



Scissor Kick 3 x 20


Ab Roller 4 x 10






Heavy Bag 20 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Notes




1 rep = 20 yds

1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs

Left + Right = 1








Shuffle for 15=1)




























Exercise

Warm-Up



Legs


Hip Raise 4 x 10




Squat 4 x 10 75% lbs


Back





Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold for 1-2 secs

Notes

























Exercise



Chest




SB CP 4 x 10 75%

Shoulders





Triceps


Forearms











Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Last set max out

Last set max out

Hold for 3 secs

Hold 1-2 secs

Notes




















Exercise








Box Jump 4 x 10, 1:30





Toe Tappers 4 x 10






Side to Side)

1 x 1



Scissor Kick 3 x 20


Ab Roller 4 x 10






Swimming 60 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 5 secs

Left + Right = 1


Notes



1 Jump = 1 Rep


1 Jump = 1 Rep




1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10

DLFB, 10 DLSS




1 Hop = 1 Rep

























Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Pre Workout Stretch

Day Off

Sunday July 15

Exercise



Legs

DB Calf Raise 4 x 10 75-85% lbs

RDL 4 x 10 75% lbs



Back




Biceps

Preachers 4 x 10 75% lbs







Gassers (1 gasser = 4x50 yds) 6 Gassers

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold 1-2 secs

Notes

Rest 2 minutes between Gassers, record each Gasser's time



Hold for 3 secs



















Exercise



Chest




Clap Push-up 2 x 12, 1 x MAX

Shoulders




Triceps


Forearms









Running 35 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


3 Sets, last set burnout

Hold for 3 secs

Hold 1-2 secs

Notes



















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 5



Scissor Kick 3 x 40


Ab Roller 3 x 15






Heavy Bag 30 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Notes




1 rep = 20 yds

1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs

Left + Right = 1








Shuffle for 15=1)




























Exercise

Warm-Up



Legs


Hip Raise 3 x 15



Back




Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Hold for 3 secs

Hold 1-2 secs

Notes





















Exercise



Chest




SB CP 4 x 10 75%

Shoulders




Triceps


Forearms

Finger Push-up 2 x 15, 1 x max









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Last set max out

Last set max out

Hold for 3 secs

Hold 1-2 secs

Notes


















Exercise













Toe Tappers 4 x 5






Side to Side)

1 x 1



Scissor Kick 3 x 40


Ab Roller 3 x 15






Swimming 60 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 5 secs

Left + Right = 1


Notes



1 Jump = 1 Rep


1 Jump = 1 Rep




1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10

DLFB, 10 DLSS




1 Hop = 1 Rep

























Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Pre Workout Stretch

Day Off

Sunday July 22

Exercise



Legs


RDL 5 x 10 75% lbs





Back





Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold 1-2 secs

Notes

























Exercise



Chest





Shoulders




Triceps


Forearms









Running 35 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total





Hold for 3 secs

Hold 1-2 secs

Notes

















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 5



Scissor Kick 3 x 40


Ab Roller 3 x 15






Heavy Bag 30 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs

Left + Right = 1


Notes






Shuffle for 15=1)





1 rep = 20 yds




























Exercise

Warm-Up



Legs


Hip Raise 3 x 15




Squat 5 x 10 75% lbs


Back





Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Notes





Hold for 3 secs

Hold 1-2 secs























Exercise



Chest




SB CP 5 x 10 75%

Shoulders





Triceps


Forearms











Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Last set max out

Last set max out

Hold for 3 secs

Hold 1-2 secs

Notes




















Exercise













Toe Tappers 3 x 8






Side to Side)

1 x 1



Scissor Kick 3 x 20


Ab Roller 3 x 8






Swimming 60 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



1 Jump = 1 Rep

1 Hop = 1 Rep

1 Jump = 1 Rep







1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10

DLFB, 10 DLSS

Hold for 5 secs

Left + Right = 1




Notes

























Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Pre Workout Stretch

Day Off

Sunday July 29

Exercise



Legs


RDL 4 x 10 75% lbs



Back




Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Monday July 30 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain

Hold for 3 secs

Hold 1-2 secs

Notes





















Exercise



Chest





Shoulders




Triceps


Forearms









Running 35 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total





Hold for 3 secs

Hold 1-2 secs

Notes

















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 5



Scissor Kick 3 x 40


Ab Roller 3 x 15






Heavy Bag 30 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total




Shuffle for 15=1)




Wednesday August 1 Lifting Phase = Strength Caloric Strategy = Gain





Hold for 5 secs

Left + Right = 1




Notes



1 rep = 20 yds

1 rep = 20 yds

1 rep = 1 flip























Exercise

Warm-Up



Legs


Hip Raise 3 x 15



Back




Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Thursday August 2 Lifting Phase = Strength Caloric Strategy = Gain


Hold for 3 secs

Hold 1-2 secs

Notes




















Exercise



Chest




SB CP 4 x 10 75%

Shoulders




Triceps


Forearms










Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Last set max out

Hold for 3 secs

Hold 1-2 secs

Notes


Friday August 3 Lifting Phase = Strength Caloric Strategy = Gain

Last set max out

















Exercise








Box Jump 4 x 12, 1:30





Toe Tappers 4 x 12






Side to Side)

1 x 1



Ab Roller 3 x 15






Swimming 60 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Saturday August 4 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain


1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10

DLFB, 10 DLSS

Hold for 5 secs



Notes



1 Hop = 1 Rep

1 Jump = 1 Rep


1 Jump = 1 Rep

























Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Exercise

Warm-Up



Legs


RDL 4 x 12 60% lbs



Back



Biceps








Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Sunday August 5

Pre Workout Stretch

Day Off

Monday August 6 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain

START OF PHASE 4 - Power/Conditioning Training and Maintain Caloric Strategy

Hold for 3 secs

Notes



















Exercise



Chest





Shoulders




Triceps


Forearms









Running 35 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Tuesday August 7 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain


Hold for 3 secs

Hold 1-2 secs

Notes

















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 15



Scissor Kick 3 x 40


Ab Roller 3 x 15






Heavy Bag 30 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs

Left + Right = 1


Notes






Shuffle for 15=1)





1 rep = 20 yds

Wednesday August 8 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain



























Exercise



Legs





Back



Biceps








1/2 Gassers (1/2 gasser = 2x50 yds) 4 1/2 Gasser

Cool Down

Nutrition Log





Fat g g g g g g g g


Rest Log To Bed Out of Bed Sleep Hrs Nap Down Nap Hour Nap Hours Total


Hold for 3 secs

Hold 1-2 secs

Notes



Thursday August 9 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain


















Exercise



Chest





Shoulders




Triceps


Forearms









Running 55 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Friday August 10 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain


Hold for 3 secs

Hold 1-2 secs

Notes


















Exercise








Box Jump 4 x 12, 1:30





Toe Tappers 4 x 12






Side to Side)

1 x 1



Scissor Kick 3 x 40


Ab Roller 3 x 15






Swimming 60 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


1 Jump = 1 Rep


1 Jump = 1 Rep




1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10

DLFB, 10 DLSS

Hold for 5 secs

Left + Right = 1


Notes





1 Hop = 1 Rep

Saturday August 11 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain

























Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Sunday August 12

Pre Workout Stretch

Day Off

Exercise



Legs


RDL 4 x 12 60% lbs



Back



Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Monday August 13 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain

Hold for 3 secs

Hold 1-2 secs

Notes



















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 5



Scissor Kick 3 x 40


Ab Roller 3 x 15


Quick Hands Stickhandling 10 x 30 secs




Heavy Bag 45 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Left + Right = 1

1 rep = 20 yds

1 rep = 20 yds

1 rep = 1 flip

Tuesday August 14 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain




Hold for 5 secs


Notes





Shuffle for 15=1)





























Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Wednesday August 15 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain

Thursday August 16 Lifting Phase = Conditioning/Conditioning/Power

Main Camp Take care of yourself at camp: Lots of rest, food and rest.

Pre Workout Stretch

10 Min Light Jog

Prepare for camp: Lots of rest, food and rest.Post Workout Stretch

Caloric Strategy = Maintain

Warm-Up

Pre Program Testing

Height Feet Inches

Weight lbs

Body Fat

Continous Push-ups

Continous Curl-ups

Chin-Up

Vertical Jump

Long Jump

Wall Sit seconds


Beep Test

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Main Camp

Friday August 17 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain

Conditioning/Conditioning/Power, Conditioning/Power and Muscular

Body Composition

Results

10 Min Bike/Pre Workout Stretch/Dynamic Warm-up

Minutes, Seconds


Flexibility

Take care of yourself at camp: Lots of rest, food and rest.




http://www.topendsports.com/testing/tests/pushup-beep.htm

http://www.topendsports.com/testing/tests/curl-up-beep.htm


http://www.topendsports.com/testing/tests/vertjump.htm





Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Take care of yourself at camp: Lots of rest, food and rest.

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Sunday August 19

Monday August 20

Pre Workout Stretch

Day Off


Take care of yourself at camp: Lots of rest, food and rest.Main Camp

Main Camp

Lifting Phase = Conditioning/Power Caloric Strategy = Maintain

Recover from camp: Lots of rest, food and rest.

Exercise



Legs


RDL 4 x 12 60% lbs





Back





Biceps









Gassers (1 gasser = 4x50 yds) 6 Full Gasser

Cool Down

Nutrition Log





Fat g g g g g g g g




Tuesday August 21 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain

Hold for 3 secs

Hold 1-2 secs

Notes


























Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 15



Scissor Kick 3 x 40


Ab Roller 3 x 15






Heavy Bag 30 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total



Left + Right = 1




Notes








Shuffle for 15=1)





1 rep = 20 yds

1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs























Exercise



Legs


RDL 4 x 12 60% lbs



Back



Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold 1-2 secs

Notes





















Exercise



Chest





Shoulders




Triceps


Forearms









Running 55 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Hold for 3 secs

Hold 1-2 secs

Notes




















Exercise








Box Jump 4 x 12, 1:30





Toe Tappers 4 x 12






Side to Side)

1 x 1



Scissor Kick 3 x 40


Ab Roller 3 x 15






Swimming 60 min

Cool Down

Nutrition Log

MealsBreakfast Lunch Supper Snack Snack Pre-Work Post-Work

List Foods and Drink TotalsProtein g g g g g g g g

Carbs g g g g g g g gFat g g g g g g g g



Down

Nap

HourNap Hours Total





Notes



1 Hop = 1 Rep

1 Jump = 1 Rep


1 Jump = 1 Rep




1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10

DLFB, 10 DLSS

Hold for 5 secs

Left + Right = 1


























Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Lifting Phase = Conditioning/Power Caloric Strategy = MaintainSunday August 26

Pre Workout Stretch

Day Off

Exercise



Legs


RDL 4 x 12 60% lbs



Back



Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Monday August 27 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain

Hold for 3 secs

Hold 1-2 secs

Notes




















Exercise



Chest





Shoulders




Triceps


Forearms









Running 55 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Lifting Phase = Conditioning/Power Caloric Strategy = Maintain


Hold for 3 secs

Hold 1-2 secs

Notes


Tuesday August 28

















Exercise

Warm-Up





Speed Drills






Agility







Karaoke - 40 yds 5 x 2, 1:30

Pro 5-10-5 10 x 1, 0:30





Tire Flip 3 x 15



Scissor Kick 3 x 40


Ab Roller 3 x 15






Heavy Bag 30 min

Cool Down

Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total






1 rep = 20 yds

1 rep = 20 yds

1 rep = 1 flip

Hold for 5 secs

Left + Right = 1





Notes








Shuffle for 15=1)























Exercise



Legs





Back



Biceps









Cool Down

Nutrition Log





Fat g g g g g g g g





Hold for 3 secs

Hold 1-2 secs

Notes




















Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Pre Workout Stretch

10 Min Light Jog

Prepare for testing: Lots of rest, food and rest.Post Workout Stretch


Warm-Up

Pre Program Testing

Height Feet Inches

Weight lbs

Body Fat

Continous Push-ups

Continous Curl-ups

Chin-Up

Vertical Jump

Long Jump

Wall Sit seconds


Beep Test

3 Rep Max Testing for Lifting

Exercise Max Lift

Legs

Leg Press lbs

Squat lbs

Leg Extension lbs

Snatch Pull lbs

Conditioning/Power Clean lbs

Wall Sit seconds

Back

Lat Pulldown lbs

Shoulders

Alt DB Press lbs

Biceps

DB Curl lbs

Triceps

CG Board BP lbs

Chest

Bench Press lbs

Forearms

PUs DB Wrist Curl lbs

Cool Down

Testing Day10 Min Bike/Pre Workout Stretch/Dynamic Warm-up

Results

"How am I to know what I can achieve

if I quit?" - Jason Bishop

Body Composition

Try and get done, if no problem

Strength, Conditioning/Power and Muscular

Make sure you have multiple

spotters and remember safety

Flexibility


Minutes, Seconds

Remember your 3 Rep Max is three repetitions with proper form. Warm up with a couple of

reps with light weight before performing your 3 rep max lifts.

We have only tested major muscle groups. Some exercises we did

not test. You will have to try different weights and adjust

accordingly. Also there is no need to test if you do not have

equipment. For example if you do not have access to Leg Press do

not test and any time during the workout where it calls for Leg

Press, do Squats, etc. Remember the goal during your summer

workouts is to finish all sets listed with the last reps being difficult

and the last set, last reps you may not finish the first time with a

new weight size. Remember it is better to go light and finish all

sets and reps before moving to a new weight. Documenting your

weight you use for each exercise each day will help you adjust

accordingly. Review your logs from week to week.

10 Min Bike/Post Workout Stretch

Saturday Sept 1





















Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


Nutrition Log





Fat g g g g g g g g



Down

Nap

HourNap Hours Total


1st Day of School

Practice Starts - InSeason Program

Sunday Sept 2 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain

Pre Workout Stretch

Day Off

Monday Sept 3 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain

Pre Workout Stretch

Moving Day

Tuesday Sept 4 Lifting Phase = In season Caloric Strategy = Maintain

Documents

Yorkton RawTec Maulers - Ramp Interactivecloud.rampinteractive.com/yorktonmaulers/files/summerhandbook2018.pdf · Yorkton RawTec Maulers AAA Midget Page 3 of 25 Player Letter Dear