Congratulations to Magoo and Doogie for winning the first edition of our contest receiving Thunder toques...excellent job to all that competed and completed
This session's first prize is an UnderArmour Superman long sleeve and second prize of Thunder toque (or ballcap)
To be eligible...you must hand in your exercise sheet this time..no exceptions
Contest due Dec 7 vs Midland
There are a couple variations this time around
**Note that 3 of your 5 power (OR twitch) workouts must include either;
wall squats,lunges,stair running,situps or any acceptable quad or twitch muscle training(see video link below for exercises) to total 20 mins minimun
(for example..Ty cannot claim 5 power workouts of snow shovelling/wood carrying..only two plus above)
I want us to key in on specific quad/core or twitch muscles this time around
Here are the requirements
1) 5 cardio events of 20 mins min
This can be,in preferred order;
Biking
skipping
running (anaerobic/2-1)
skating
road hockey
swimming
school sport,basketball/volleyball(not gym)
motocross
Use your imagination.The object is to push the body to exhaustion in shorter intervals then recover/repeat to replicate hockey conditions.
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2) 5 Power(isometric) OR Twitch muscle workouts;
POWER;
Wall squats
One leg 90 degrees/opposite leg fully extented
Deep knee bends
Lunges
These too should be 20 mins in duration
If you are able to hold your form for more than three minutes either add weight on your lap,close to stomach increased by 10 lb increments OR try without wall for support.
TWITCH
Here is a solid workout outlined;
http://247hockeyacademy.com/challenge/speed-challenge/
Click down below on the "+ sign" to watch the tutorial
Please note you should wear running shoes for this workout.
(The rep sets/info repeated below )
HOCKEY SPEED & QUICKNESS SERIES
HOCKEY QUICKNESS
Sets/intervals
● Instructions: Start with the first drill and work down, completing one set of each drill in order. Repeat for the assigned number of sets.
● Technique: This drill must be performed with extreme intensity to be effective. Push yourself out of your comfort zone, get explosive!
● Key Tip: Really force yourself to keep a deep knee bend and stay low. Work on keeping your head up with quick glances down as needed.
Side/Side: 2 Feet 2-4 12 sec FR
Front/Back: 2 Feet 2-4 12 sec FR
Side/ Side: 1 Foot 2-4 12 sec/leg FR
Front/Back: 1 Foot 2-4 12 sec/leg FR
In Outs 2-4 12 sec FR
Scissors 2-4 12 sec FR
Quick Twists 2-4 12 sec FR
Stride Shuffles
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3)
100 shots
Forwards; 50 high flip forehands in tight
50 high flip backhands in tight
Dmen; 50 half clappers
50 high flip shots in tight
Justin; 30 mins of ball/wall toss both hands. Add second ball if possible
That's it for this edition..please call/email with questions
Train hard and best of luck!