The reason I picked this workout as the "workout of the week" is because the temperature drop has reminded me that hockey season is right around the corner! This workout is something I would program specifically for a hockey player.
To start, the first effort is lower-body oriented, but still has elements of lateral explosive agility and durability. The second effort is purely modeled around an athlete's stamina and ability to perform HARD work for a longer duration. This translates on the ice to winning the race to the puck, while still having enough gas in the tank (energy in reserve) to make explosive, smart, and demanding plays when they count the most! The third effort is core and upper body performed at an upbeat interval to keep the respiratory level high. This mimics the upper body's rigor and intensity in contact. Finally, the last effort is 100% isometric low back work. This is imperative to a hockey player, as a lot of the game is played in an athletic position with two hands on your stick and blade on the ice. This stance is hard to maintain safely without good lower back posture and stabilization. Performance at ones preferred winter sport is a matter of preparation and training. Make sure you're training correctly and safely! Have fun! Here it is:
Do it!!!
W/U: 10.8.6.4.2
-push-ups (full ROM)
-deep squat-pause-jump
-sit-ups
-instep stretch (after each round for about 10 seconds)
6 rounds:
4x Craig's Special
6x Touch-jump-touch Up/down Dog stretch
12 Minutes: AMRAP (as many rounds as possible)
1x rope climb
10x Spider-man push up
10x KB rack squats
10x ball slams
10x (5ea) KB side lunge
4 rounds Tabata (:20 sec. Work, :10 sec. Rest)
-Weighted sit ups
-Russian twist
-plate floor press
-plate plank walk up
2 Rounds: Low Back Complex
:20/:20 standing founder
:20/:20 kneeling founder
:20/:20 low back lunge
Do this workout on your own, or come to Wright Training! Trainers are happy to give pointers and encouragement.
3x Chair Hang (Grasp pull up bar with OH grip, pull up legs so quads are parallel to floor/legs in 90 degree angle; slightly tip pelvis up towards ribs; breath in deeply and exhale slowly through nose 3x's)
Standing Lateral Line QL Stretch(while standing, place right foot behind left side of body past left leg; stretch right arm over head to left side of body -arching right side out; Take 3 breaths, then switch sides)
AMRAP (as many reps as possible)
10 x DB thrusters (explosive)
10 x jump squat
20 x mountain climber (10 each leg)
20 x jump lunge (10 each leg)
10 x V sit ups
10 x burpee
(complete 4, 5 min sets (1 min rest between), start each circuit where you finished the last one.)
4 Rounds
- 30 Sec Side Plank (L side)
- 5 x push ups
- 30 sec Side Plank (R side)
(transition into each exercise without rest and without lowering your body to the ground)
Aloha ALL, Coach Ryan here to put out some tips on the "Absolutes of the Barbell Back Squat ''. My goal is to provide you, the mountain athlete with the knowledge and support to set yourself up success in gaining strength while back squatting and prevent injury. I wanted to clear the myth that the Barbell Back Squat is for "LEG DAY", well it actually focuses and depends on the stability and strength of your core area. Now here are some tips to set up under the bar, position your body and move efficiently while squatting.
1. Barbell height should be at armpit level. Many times individuals will set bar height too high then it becomes a calf raises or tippy toe off the rack. This wastes strength needed in the movement itself, instability throughout the body and an unsafe position.
2. Create a solid-stable core position when unracking the barbell. Brace core by taking a short breath into the stomach and pushing the abdominal wall out.
3. Body Position: Hands are generally placed outside the shoulders, bar is right at base of neck along the upper trapezius and along the shoulder. This is known as the high bar position. Common mistakes are bar too high on the neck and creates discomfort to lifters. Elbow along the side of the ribcage and point down to the floor. Feet are generally slightly outside the shoulder toes pointed forward. Toes may be angled out slightly for different body types to support a great depth in squat.
4. Getting off the rack. With a braced core, the lifter will place feet under the bar and maintain position as outlined in step 3. Because the bar will be lower than the chest it will create a "lifter wedge". This is where you will be in neutral spine position and braced core to drive the bar up and off rack. Lifter will maintain a braced core and take 2 steps back off of the rack. Just 2, Just enough to clear rack j-hooks. Many times we take too many steps off the rack again waiting for strength needed in the actual movement.
5. The Movement. Lifters is now off the rack, while performing the Valsalva maneuver, breathing in, pressing the abdominal wall out, holding breath. This will brace the core area. Lifters will lower hips and chest at the same rate of speed. Smooth and controlled. Hips will open, the backside will go back, lifters will maintain that postural integrity with a neutral spine. Weight on the feet should be equally distributed onto the "tripod foot". This is very important. Common mistakes or improper coaching cues are to place weight in the heels. Maintain the equal weight through the "tripod foot". Lifters should be having the mindset of pushing feet through the floor throughout the lift. Barbell is lowered until knees and hips are parallel with a hip hinge and bending of knees. All body types are different. Parallel positions will look slightly different for everyone. On the ascent while driving the "tripod foot" through the floor and maintaining a braced core by using the Valsalva technique, the lifter will ascend from the bottom parallel position and on the way up the lifter cna release breath. During the push the drive should come through the feet to the posterior chain, focusing on being upright with glutes really powering the lift. Many mistakes are that glutes are not "fired" or contracted and this lift becomes a heavy load on the low back and quadriceps.
TAKEAWAYS...focus on setup, body position, toe angle, tripod foot, hip hinge, creating torque, and postural integrity
Stay tuned for the next session with Coach and his movement reviews and disciplines of strength coach!
As ski fit is coming to a close it does not mean that your training has to be over. I am a firm believer in training year round and consistency lowers your chance of injury and increases your performance in sport. The sport maintenance classes we offer focus on what sports are in session and the program flows nicely if you are skiing, biking or hiking. It is important to keep your core strong and all your other muscle groups! This workout is an example of a sport maintenance class! It starts with some good movements and right into Curtis P which is a great total body exercise. Gets your butt, core and upper body firing. Then we move into some single leg work which is really good to alleviate compensations through the winter. We then end with a quick work capacity hit which is really good because we don’t get the anaerobic hits we need during the winter sports. We end with a good core crusher!