View Full Version : Quest for Stronger Hockey!

07-25-2006, 04:21 PM
Well where do I start? I'm 21yrs old, 5'11, 165-170lbs probably 10-15% bf. I've worked out for about 5-6 years now(on and off). For 4 years I trained as a Football/Basketball player then I began to play hockey again(played when I was 10 until I was about 15). Now I feel I am ready to take some focus off of the techniques of hockey and put a little focus on becoming a more powerful player in all aspects of the game. My planned training will consist of weight training, dryland hockey skills anaerobic training, hockey practices/scrimmages, power skating sessions. I also work at an ice rink where im constantly skating and/or carrying semi heavy objects(people, boxes of skates, whatever the boss wants). I will soon be keeping track of my diet, it is somewhat healthy with alot of carbs, meats, fruits, veggies, protein shakes and vitamins.

First day back in the gym.
Friday July, 14
Legs and Abs
135 x 12
145 x 10
165 x 8
165 x 5

Leg Ext.
65 x 10 x 3

Hamstring Curls
80 x 10 x 3

Seated Calf Raises
50 x 15 x 3

50 x 3

Weak workout but hey, it feels good to be back.

07-25-2006, 04:30 PM
Day 2 in the gym
Saturday July, 15
Chest, Forearms, Tri's, and Abs.
135 x 15
155 x 12
165 x 10
185 x 8

Hammer Press Incline
90 x 12
140 x 10
160 x 8
160 x 5

Hammer Press Decline
90 x 12
140 x 10
160x 8
160x 5

Tricep Ext.
70 x 15
90 x 10
110 x 10
120 x 10

Forearm Rope Pulls and Shoulder Raises
18lbs x 3

Hanging Leg Pulls
30 X 4

07-25-2006, 04:36 PM
July 19th
Back / Shoulders
Mchn Shoulder Press
60 x 15
70 x 12
100 x 10
110 x 8

Wide Grip Lat Pulldowns
65 x 15
75 x 12
100 x 10
112 x 8

Seated Cable Rows
50 x 15
70 x 12
90 x 10

Batter Ups (Torso Swings)
30 x 12 x 2
40 x 12 x 4

Deadlifts(Just to get a feel for form again)
45 x 12 x 3

07-25-2006, 07:20 PM
Saturday July, 22
45 x 15
135 x 12
155 x 10
175 x 8
185 x 5

Leg Curls
75 x 10 x 2

Leg Ext.
65x 10 x 2

DB Side Lunges
25 x 12 x 2

DB Fwd Lunges
50 x 12 x 2

Standing Calf Raises
15 x 145 x 4

Forearm Rope Pulls
18lbs x 4 (up&down=8)

50 x 4

Took it somewhat easy today since I have pick up hockey at 10am tomm then work from 1-5pm..Ill pick up the weight my next squat workout(not this wk's but next). Ill be doing some hack squats and single leg-leg press next wk:french: .

07-25-2006, 07:27 PM
Tuesday 25th
45 x 15
115 x 10
165 x 8
115 x 10
45 x 15

Batter ups (torso twist w/ top pulley)
30 x 10 x 2
40 x 10 x 2
50 x 10 x 2

Wide Grip Lat Pulls
75 x 15
100 x 10
115 x 8
125 x 5
115 x 8
100 x10

90 x 15
140 x 10
190 x 8
190 x 5

DB Back Rows
30 x 12
40 x 10 x 2

Seated Mchn Preacher Curls
25 x 12 x 3

Feeling better in the gym and on the ice..last few scrimmages we've had ive played better and better hopefully fatigue wont set in and I can keep all this going when school starts. Oh yeah, feel free to critique and reply I know my workouts need some tweakening to get optimal results.

07-27-2006, 12:32 PM
Coaching a hockey class today 6:00-7:00pm then hockey scrimmage from 9:30-11:00pm. Will keep track of everything I eat from now on and will post my diet sometime soon. Pics will be up as well therefore I can keep track of my progression.

07-28-2006, 02:07 PM
Fri. July 28
Chest, Shoulders, Tri's
DB Bench Press
20lbs x 18reps
25 x 15
35 x 10
40 x 8
25 x 15

Hammer Press Incline
90 x 12
140 x 10
160 x 3(fail), 110 x 5

Hammer Press Decline
90 x 15
140 x 10
170 x 8

Seated Mchn Shoulder Press
50 x 20
80 x 15
100 x 8
120 x 5

Tricep Pulldowns(ext.)
90 x 10
100 x 10
110 x 4,(fail) 90 x 6

Hanging Crunches
40reps x 3 sets

Felt somewhat weak today, probably because of all the hockey I played yesterday and I only had oatmeal for breakfast. Legs tomm. Will start taking 5g of creatine daily for the next two wks then take two wks off of it, by then it should be around Sep. 1 in which I will be playing in a hockey tournanment in Monterrey MX(of all places?!?). Pending on advice im going to get I will likely restart my creatine phase the day before our first game. If anyone would like to critique and help me out please feel free haha.

07-28-2006, 06:36 PM
Hey welcome to the journal land. Playing one of Canada's sports, eh? ;) Monterrey MX, one of the few places I've actually heard of there. The company that I used to work for had a plant site there. lol

Best of luck with your goals and getting back into the gym. :)

07-29-2006, 06:22 PM
Thanks Rookie. I cant wait to see what Monterrey's all about, Ive seen the border towns of Mex.tuttut but i've heard that Monterrey's completely different from other places in Mexico. Plus well be traveling and staying in the same hotel with a team from Austin so it should be a grand ol time.

Sat. 29

10 min. stretch

Warm ups
Leg Ext.
50 x18 x 2

Leg Curls
50 x 18 x 2

Hack Squat
115 x 10
125 x 10
135 x fail
BB Squat(atf)
185 x 8
135 x 15

Straight Back-Straight Leg Deadlift
95 x 12 x 2

Seated Calf Raises
70 x 15
70 x 15
80 x 15

Standing Calf Raises
200 x 15 x 2

Twisting Sit-ups
50reps x 2

Today was another sloppy day in the gym. It was first time trying hack squats(im gonna get em down soon). Plus I ran into an old friend of mine whos a trainer and we sat and talked for about 15 minutes which totally ****ed my workout. The talk not only got me cold but also tightened me up a bit, so I then went into my BB squats where the lift felt great but I had a strange pain in my groin as soon as I finished my set of 15. I tried to do SL Leg Press(as I planned to) but the pain made it feel to awkward(sp?). IMO its not worth possibly injuring myself by lifting this early in my lifting and hockey career. Anyone who can offer any tips or advice on my training and/or lifestyle is very welcome to contribute. Ill post pics(soon i hope).

07-30-2006, 10:58 PM
Good to see a good 'ol hockey boy in here. Good luck with the training. My buddy played for the San Antonio Rampage last season...he said Texas was absolutely beautiful. :)

07-31-2006, 08:58 AM
It's nice to see a fellow South Texan in here. We usually don't see anybody from McAllen in here. Actually make that never! LOL.

An older member who no longer posts because she's in grad school use to have a hockey journal in here. Her name is IcerrGirl. I've put a link to her journal (and older journal) Below. Her training was hockey specific. She's a pretty serious athlete and used a sports performance trainer to design an agility and strength program for her. It might be good to read up on it.

You can link to the journal below:

Also, of all the places you can go in Mexico, Monterrey is a great one. It's probably one of the most modern and industrialized cities in Latin America. If anything, it's biggest flaw is that it's become too americanized. It is expensive, but well worth it. I strongly recommend you eat at a steakhouse called "El Regio", but make sure you take your wallet. LOL. Easily the second best steak I ever had.

07-31-2006, 03:26 PM
Workhorse- Thanks for the kind words and encouragement. Ive seen the Rampage play a few times and there freakin awesome. I plan to tryout for our local pro team for the next few yrs (just to keep me driven ha), Then its off to be a physical therapist for me.

Ectx- Well looks like im a first, hopefully ill also be the first semi pro hockey player to come out of south tx. Thanks a ton for the link to Icerrgirl's journal I will definitely read up and incorporate some of her exercises in with mine.On another note I am more than stoked about Monterrey, I just hope my wallets fat enough for the weekend haha:alcoholic .

07-31-2006, 03:38 PM
Sunday July 30

Hockey 1hr 20min.

Ice Rink Work 4hrs.

Plus I finally hit 4000cals w/ 200g protein. Diets lookin better and im feelin better.

Monday July 31
Back and Bi's
Batter ups

Deadlift(bar @ knees)

Wide Lat Pulldowns(integrated in w/ inner grip pulldowns)

Inner Reverse Grip Lat Pulldowns

DB Single-Arm Preacher Curls
25 x 10

Reverse Curls
100x8(Reg. Curls)

Lower Back Ext.
20reps x 2sets

08-01-2006, 04:44 PM
Tues. Aug 1
warm up:full body stretch + 25 pushups

Smith Bench Press

Incline Hammer Press

Pec Flys


Mchn Overhead Press

Seated Rear Lateral Raise

Forearm Rope Curls

Hanging Leg Crunches

Was a pretty light workout, I felt I couldve gone a bit heavier but I want my lower body to over power my upper body(slightly). My game keeps seeming to get better with the workouts, Im hoping with more emphasis on the trunks my speed and skating power will improve. My shot power, especially with the wrist shot has rocketed. I will be also putting a ton of emphasis on skating techinque to maximize my stride length and maximize potential power.

08-02-2006, 06:05 PM
Weds. Aug 2

Today was my day off(from work and lifting). I went out and drank about four coronas then binged on heaping loads of seafood. Until about 5:00pm I wasnt able to eat anything but a protein shake and a glass of choco milk. I suppose eating, then sleeping without letting my food digest is something I wont be doing anymore.

08-03-2006, 02:19 PM
Thurs.Aug 3
Only workouts today will be light drills/coaching on ice 1hr then game style play for 1hr:30min. Stomach is still not feeling the same, working out in the morning seems to really jumpstart my metabolism making eating 10X easier.