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rythashocka
01-05-2007, 11:02 PM
So whenever i work out, which is usually 2 or 3 times a week not counting when im on the ice Ill do a lot of leg work.

I do leg press, Leg Curls, and I run and spring

My question here is, what other leg workouts can i do, to make my lower body stronger so i dont get knocked around as easily, and how to get faster?

Any help would be appreciated, thanks guys

Fuzzy
01-05-2007, 11:20 PM
ditch the machines...

squat

very very very simple. squat, and then squat some more... maybe deadlift a bit, then continue squatting.

leg presses will creat an imbalancement with ur stabilization muscles and ur primary mover... so getting flung around on the ice will make it very east to hurt yourself.

Squats will develop everything in your legs and make you super strong.

so get squatting.

Ruffian
01-06-2007, 08:46 AM
leg presses will creat an imbalancement with ur stabilization muscles and ur primary mover... so getting flung around on the ice will make it very east to hurt yourself.

Dont have a clue what you are talking about fuzzy....

The squat part is true, its a natural motion, it will be good to develop strength. However, because your a hockey player I will recommend speed squats (same motion, same form, just very explosive when you are pushing up out of the bottom of the squat). Weighted lunges will also be good for you, as well as plyometrics (use the search pad for info on these). Deadlifts are great for building lower back strength.

Dont forget, you should always use a well-rounded routine no matter what you train for. Training your shoulders, upper back, pecs and arms will be beneificial to you as a hockey player, probably just as beneficial as training your legs. Use the search key, training for hockey has been covered before and you might find some very handy information about some of these excersizes!

ID recommend starting WBB1, for the first little while you will be very sore when you train, but eventually you'll just notice more and more gains all around. Dont forget about your upper body though!

Ps- I cant believe Im actually having to TELL a guy to train his upper body LOL. Usually its the other way around ;)

D Breyer
01-06-2007, 12:29 PM
I play hockey... for training in-season I focus on conditioning (read: crossfit). In the off season I hit squats and deadlifts as hard as I can, with some upper body lifts here and there (rows, pullups, bench). One thing I have just gotten out of the habit of training is my arms. I almost never do arm exercises yet it seems my arms have gotten bigger as a result..? Just hit the gym hard and stay away from the machines and you'll be good to go.

PS. Core strength is huge in hockey so be sure to do stability exercises (planks, side planks, stability ball lifts)

rythashocka
01-07-2007, 08:25 PM
Alright, thanks everyone for your info, Ill be sure to hit up the squats this week, as well as the other things you all suggested

Detard
01-07-2007, 09:06 PM
Alright, thanks everyone for your info, Ill be sure to hit up the squats this week, as well as the other things you all suggested

make sure your form is good though. get your coach or trainer to help you get the form down. or someone that is knowledgeable in your gym.

D Breyer
01-07-2007, 09:11 PM
make sure your form is good though. get your coach or trainer to help you get the form down. or someone that is knowledgeable in your gym.
yea.. this one isn't even a question. if you dont have near-perfect form you're going to end up hurting yourself.

TXslapshot
01-09-2007, 01:57 PM
Squatting will definitely help with power and balance but remember you have to stretch daily to maximize stability and resist injuries.

ddegroff
01-09-2007, 07:34 PM
I play hockey... for training in-season I focus on conditioning (read: crossfit). In the off season I hit squats and deadlifts as hard as I can, with some upper body lifts here and there (rows, pullups, bench). One thing I have just gotten out of the habit of training is my arms. I almost never do arm exercises yet it seems my arms have gotten bigger as a result..? Just hit the gym hard and stay away from the machines and you'll be good to go.

PS. Core strength is huge in hockey so be sure to do stability exercises (planks, side planks, stability ball lifts)

Exactly what I was thinking. All of the above.

D Breyer
01-09-2007, 08:33 PM
remember you have to stretch daily to maximize stability and resist injuries.
Definately.. I know my flexability has kept me from a ton of injuries.. I stretch a ton. Usually after my workout, not before.

Fuzzy
01-09-2007, 08:38 PM
Aw god... I can not wait for ice hockey season to start!!!

Best sport ever... well one of, but def. one of my favourites, its a shame these Aussie kids to busy with their cricket and panzy foot ball to play a real game.

TXslapshot
01-10-2007, 12:03 PM
Same here DB.

Ive also heard that dryland training on sand is great for speed and agility. Ill be testing it this weekend at a nearby beach. If it seems to help, Ill add one day a wk of sand training to my regimen.

D Breyer
01-10-2007, 04:13 PM
Same here DB.

Ive also heard that dryland training on sand is great for speed and agility. Ill be testing it this weekend at a nearby beach. If it seems to help, Ill add one day a wk of sand training to my regimen.
Sounds interesting. Let me know how that goes.

TXslapshot
01-13-2007, 12:31 PM
looks like I wont be able to make the beach this weekend due to more hockey being played on sunday, ill have to wait til next sunday to try the beach training but ill definitely post my thoughts on it.

RedSpikeyThing
01-13-2007, 02:53 PM
PS. Core strength is huge in hockey so be sure to do stability exercises (planks, side planks, stability ball lifts)

That's for sure. I think unilateral exercises like sploit squats or one handed DB bench (very hard!) would be good to train core strength and a heavy lift at the same time.

OP: Have a look at "Westside for Skinny Bastards". It's a strength routine that is geared for high school/college athletes.

Bupp
02-26-2007, 01:50 PM
You should consider buying

Complete Conditioning for Hockey (http://www.humankinetics.com/products/showproduct.cfm?isbn=9780736060349)

I have the Rugby/Basketball versions and they are quite good. The authors of the books are usually strength/conditioning coaches for Professional Teams.

Maki Riddington
02-26-2007, 09:27 PM
Twist has some good stuff out.

Bupp
02-26-2007, 10:43 PM
Im not sure if the Human Kinetic stuff is distributed in the states, but it is the best reading you can get at your local chapter book store in canada.

Some other really good reads are

Periodized Training for Sports and Strength Training Anatomy.