Hockey Training Journal

[sohard88]

Right now Im just preparing myself to play hockey (Ice and roller) sometime this year, I use to be very good at Roller Hockey but quit once I started high school due to being on the baseball team so there wasn't enough time. Anyway Im very out of shape right now, but I have more time now because I graduated and I was spending quite a bit of time on school work.

Still need to buy all new equipment all I have now is a stick and a skill pad

need to focus on leg stength, explosiveness, and conditioning the most, also general upper body strength.

So my main indicators are squat,vj, mile time, and bench press.

been working out for about 2 weeks now

Today was leg/abs day

did squats 155 5x5 (was easy just slowly adding up the weight)
cleans 135 3x4
rdl 195 3x6
and other accessory lifts.

[shane_o_88]

In.

Are you following a programme or have you made your own?

Good luck!

[sohard88]

Thank you I'm following my own for now. I'm currently using high reps for upper body for the first time ever basically (will go back to lower reps soon), and 5x5 for squats. I may need to find a good running program because like I said I'm in terrible shape and my mile is probably around 7.00, I want to get to under 6.00.

[sohard88]

back and biceps today

did bb row 135 4x12
bent over db rows 45 4x12
plus other work with mostly cables

chin ups
2x8 was tired from back work plus biceps are weak
bb curl 50 2x12 40 2x12
db curl 25 4x12

wrist work too

weight was 170 with shoes

[sohard88]

was too sore to have a good workout today, did plyos last night djs+ bounds.

Today I bought some gloves at the rink where I will hopefully play at soon, have to get a job before I can buy the rest of the gear. I will order bauer vapor x40 skates the day I get a job. Then the rest of the gear soon after, The rink by my house is great, there are many pick up times and stick time, as well as public skate. Cant wait to get started, going to be practicing stickhandeling on my skill pad till then.

Also I think I need to go off this hypertrophy routine soon my body really cant take it. Ive been doing 4 sets of 12 for all upper body exercises. Also going to watch my friends roller hockey game today gotta see how good he's gotten so I know how good I need to be.

[Highstick12]

Cool journal bud.

I'm looking to play ice hockey as well. There's a poster 101pro that worked with the San Jose Sharks and other teams that made a thread on here about ice hockey training. He posted a workout program for it as well. It's pasted in my workout journal in my sig, or you can find it in his thread here:

http://forum.bodybuilding.com/showthread.php?t=126222593

Oh and Sub'd. :)

[sohard88]

Cool journal bud.

I'm looking to play ice hockey as well. There's a poster 101pro that worked with the San Jose Sharks and other teams that made a thread on here about ice hockey training. He posted a workout program for it as well. It's pasted in my workout journal in my sig, or you can find it in his thread here:

http://forum.bodybuilding.com/showthread.php?t=126222593

Oh and Sub'd. :)

Thanks I've seen that and I like everything he has to say about hockey training.


So I watched my friends roller hockey game, and it was pretty pathetic. He was probably the best player on his team that lost by 10. Neither team was very good and the two teams before that were even worse, and this was supposed to be the best division at the rink. I'm not really interested in playing there anymore, but I know someone else that still plays roller and Im sure he's in a good leauge, I'll probably join his team next season.

Also forgot to mention all of my goals
bench 225
squat 315
hang clean 185
mile time 6:00
vj 28 ( I did this a few years ago, when I trained almost purely to dunk) I was able to dunk off 1 foot and almost off 2 feet.)

[sohard88]

did chest tris shoulders today

205x2 bp

then 135 2x12

incline 95 4x12

db bench press max reps with 45lbs did 23 reps both time

db flys 30 4x13

close grip bp 95 2x12 105 2x12

overhead press 4x12 forgot weight

military press 65 3x10

also forgot to weigh myself, need to test mile time soon.

[sohard88]

Legs/abs

squat 185 5x5

hang clean 140 4x3

front squats 95 3x5 Im new to this lift, gotta do plenty of these plus deadlifts to get to my goal of hang cleaning 185

split squats 40lbs dbs 2x8

used a few machines so who cares about the weight

plenty of ab work

weight was 168

[Highstick12]

Nice and strong lifts!

Front squats are fun aren't they? Which grip do you use cross-arm or clean? I like the clean grip.

[sohard88]

clean, I finally learned how to do them correctly.

I was going to add 10 pounds to my squat every workout (starting from 135), but its kind of been a waste of time because its been too easy. I think I'm going to just do 205 next time, then 225 and from there add 5 pounds every workout.

[thrillin19]

clean, I finally learned how to do them correctly.

I was going to add 10 pounds to my squat every workout (starting from 135), but its kind of been a waste of time because its been too easy. I think I'm going to just do 205 next time, then 225 and from there add 5 pounds every workout.

yeah squating you can really go up fast untill you hit a plateau once you get the form down. I was a freshman last year and we have fitness testing for preseason in season and post season right before summer on squats cleans pullups and bench. The 1st testing I recieved a DQ for squat my form was so bad by the end of the year i was up to 315 and currently i am at 365. I have a good workout for forearms that my buddy sent me who plays at Umass Amherst (Hockey East, against BU BC etc.) he said he does it once a week, strengthen forearms strengthen your shot. I will post later

[sohard88]

yeah squating you can really go up fast untill you hit a plateau once you get the form down. I was a freshman last year and we have fitness testing for preseason in season and post season right before summer on squats cleans pullups and bench. The 1st testing I recieved a DQ for squat my form was so bad by the end of the year i was up to 315 and currently i am at 365. I have a good workout for forearms that my buddy sent me who plays at Umass Amherst (Hockey East, against BU BC etc.) he said he does it once a week, strengthen forearms strengthen your shot. I will post later

That would be great, I really need to work on my forearms. I even made a wrist roller.

[thrillin19]

That would be great, I really need to work on my forearms. I even made a wrist roller.

here it is: its called the hoffman complex or something

2 to 3 sets of 10 of everything. with 65 pounds (a ten on each side of the bar)

knee ups - hold pull up bar and bring ur knees up 90 degrees for abs

curls

military press

stationary clean so no jumping just down and then full hip extentsion

military press

stationary snatch

stationary high pull - like a clean but just break your elbows dont bring ur wrist up (so a upright row basically but like a clean)

bent over row

dead lift

front or back squat

dead lift

knee ups

thats pretty much one set its a good workout nonetheless

its important to go directly from one exercise to the next without breaking, i would take a 2 or 3 minute break in between sets

[sohard88]

Cool going to try it in a few hours, I appreciate the help.

[sohard88]

back/biceps

rows 145 3x10
bb curl 65 3x12

db curls 30 3x8
bent over dbs rows 50 3x8

pull ups and chin ups 10 reps each

few other lifts

then did 2 sets of forearm workout posted above, thanks again its challenging in so many ways.

also did rope roller.

[Highstick12]

Nice session. How did the complex go? I'm tempted to try it on my sprint day.

[sohard88]

Nice session. How did the complex go? I'm tempted to try it on my sprint day.

Got my forearms really good, it kind of remined me of one of defrancos ideas where you do deadlifts and a bunch of o-lifts w/o stoping becuase both are very challenging aerobically, but this one leaves your wrists burning. Also I wouldn't worry about it messing up your schedule because the only individual challenging lift is the curl.

[Highstick12]

Haha I remember DeFranco's complex with the deadlifts, clean, push press, then squat in the built like a badass program.

I'm gonna give it a go tomorrow during my workout.

[sohard88]

bp 205 x2 (disappointed, done with the high rep nonsense)

bp 135 5x5 ^^^ why I started this rep scheme

db bp 50lbs max reps did 15 both times

bw dips 3x10

incline bp 115 3x8

close grip bp 115 3x8

millitary press 65 3x10

push ups feet on bench using bosu ball 3x10

did a few other less important lifts

weight 171

[Highstick12]

lotta volume in that workout!

good work man

[sohard88]

good workout today

hang cleans 145 3x3
squats 225 5x5
deadlifts 275 3x3 (again need to get forearms much stronger)
split squats 50lbs db's 2x6

weight 172

Now is the time for me to start running, unfortunately my ipod wont charge anymore so I will just say my starting mile time is a little north of 7:00. (tested it 4 months ago got exactly 7, was doing a tiny bit of running at the time.) The track I like the best is being remodeled anyway, so I'll be doing runs around griffith park, San Vicente (starts in Brentwood goes to beach), also the famous Santa Monica stairs, which will absolutely kill your legs.

edit: just ordered skates reebok 7k, will probably end up getting top of the line skate once I join a league.

[thrillin19]

good workout today

hang cleans 145 3x3
squats 225 5x5
deadlifts 275 3x3 (again need to get forearms much stronger)
split squats 50lbs db's 2x6

weight 172

Now is the time for me to start running, unfortunately my ipod wont charge anymore so I will just say my starting mile time is a little north of 7:00. (tested it 4 months ago got exactly 7, was doing a tiny bit of running at the time.) The track I like the best is being remodeled anyway, so I'll be doing runs around griffith park, San Vicente (starts in Brentwood goes to beach), also the famous Santa Monica stairs, which will absolutely kill your legs.

edit: just ordered skates reebok 7k, will probably end up getting top of the line skate once I join a league.

I used to have the 7ks with the pumps. do you have straps? my forearms are probably my weakest aspect and i found that they helped me a lot with both hang cleans and dead lifts. It could be kind of a placebo affect too i guess but a lot of my teammates used them and said they were awesome so I bought a pair and my hang clean max went from 185 all the way up to 235 in about a month

[sohard88]

I used to have the 7ks with the pumps. do you have straps? my forearms are probably my weakest aspect and i found that they helped me a lot with both hang cleans and dead lifts. It could be kind of a placebo affect too i guess but a lot of my teammates used them and said they were awesome so I bought a pair and my hang clean max went from 185 all the way up to 235 in about a month

No, I don't want to use them because I want to force myself to get a stronger grip. I should be ok without them because the most I will ever get to is probably about 405.

Just found out my skates were backordered to so dissapointed, cant wait to get them. I should definetely bake them right?

My workout today was back and biceps

pretty similar to last the last w/o I did.

Did a mile on tredmill, then some light plyos (no depth jumps yet). My vj went from 28 to 23

tomorrow is bench press day, I also plan on doing a lot of conditioning.

weight was 170 (expecting this to drop as I do more conditioning)

[thrillin19]

No, I don't want to use them because I want to force myself to get a stronger grip. I should be ok without them because the most I will ever get to is probably about 405.

Just found out my skates were backordered to so dissapointed, cant wait to get them. I should definetely bake them right?

My workout today was back and biceps

pretty similar to last the last w/o I did.

Did a mile on tredmill, then some light plyos (no depth jumps yet). My vj went from 28 to 23

tomorrow is bench press day, I also plan on doing a lot of conditioning.

weight was 170 (expecting this to drop as I do more conditioning)

yeah definitely bake them, it helps a little. When i get new skates i still will wear them watching tv or something for 45 minutes a day for a couple weeks just to help with the stiffness by tying and retying them

[Highstick12]

Good job on the past couple of workouts.

Hang cleans are fun. Your deadlift is good as well. One way to improve grip substantually is doing towel pull ups. Instead of your regular pull ups, wrap a towel around the bar and hang from that while doing the pull ups. They absolutely destroy your hands, but in turn will help your grip a lot especially with deadlifts.

[sohard88]

^going to try that, good idea.

bench 205 ~3 (didnt touch my chest on last 2, probably could of did it id I had a spotter)

bench 145 5x5 (adding 10 pounds next time, then start adding 5 when it gets a little challenging

db press 65lbs 3x10 (worked hard to get 10 all 3x)

dips with added 25 pounds 3x6

jm press 115 3x6

millitary press 175 3x6

db shoulder press 30lbs 3x8

tate press

[Highstick12]

Nice workout. Looks like a lot of solid work.

[sohard88]

hang clean 150 3x3

squat 235 3x5

deadlift 295 3x3

split squats 60lbs dbs 2x6

after deadlifts my CNS was pretty much fried, walking straight was a challenge

still managed to do a decent amount of ab work.

weight was 170

[sohard88]

back/biceps

notable exercises were

did 22 pull ups

and 17 chin ups

also did plenty of forearm work, need to memorize that forearm routine for next time.

[sohard88]

Bench

205 x1 (hopefully because of high volume lately)

155 5x5

db press 65lbs 3x6

incline db 35 3x8

jm press, ticep extensions, dips, close grip, push press, military press, db shoulder press, lateral flys

next bench day 160 5x5 (keep doing this till I fail, then find a new routine)

[shane_o_88]

next bench day 160 5x5 (keep doing this till I fail, then find a new routine)

If you are looking to develop strength, look at the 5/3/1 programme I would reccommend. I used it at the beginning of the season and found it worked great. Brilliant for developing strength in your core lifts.

[sohard88]

If you are looking to develop strength, look at the 5/3/1 programme I would reccommend. I used it at the beginning of the season and found it worked great. Brilliant for developing strength in your core lifts.

I probably will do that one in the future, probably going to do something similar to a westside split next, but hopefully I don't fail on my 5x5 bench soon.

I missed yesterday because my dog ran away and I spent all of yesterday and half of today looking for it and making fliers etc. The stress made me very sick, until I got him back today. It was taken by sort of a dog napper and they kept the dog for 1+ day, until they saw the flier that had a reward on it. (The dog had tags and everything should of called animal shelter, they also had other dogs there that didn't belong to them).

Thanks for all of the suggestions guys, I was actually looking into 531 a few days ago.

Also I did the towel pull ups and my wrists are still not 100% recovered.

[thrillin19]

I probably will do that one in the future, probably going to do something similar to a westside split next, but hopefully I don't fail on my 5x5 bench soon.

I missed yesterday because my dog ran away and I spent all of yesterday and half of today looking for it and making fliers etc. The stress made me very sick, until I got him back today. It was taken by sort of a dog napper and they kept the dog for 1+ day, until they saw the flier that had a reward on it. (The dog had tags and everything should of called animal shelter, they also had other dogs there that didn't belong to them).

Thanks for all of the suggestions guys, I was actually looking into 531 a few days ago.

Also I did the towel pull ups and my wrists are still not 100% recovered.

over the summer for bench i did sets of 6 5 4 3 and 2 super setting those with clap pushups of 4 5 6 7 and 8... great pump

[sohard88]

over the summer for bench i did sets of 6 5 4 3 and 2 super setting those with clap pushups of 4 5 6 7 and 8... great pump

I like that idea, I've been using almost the same rep scheme for bench pretty much my whole life, going to try all of these new ideas. When I finally get a job, I'll be going to so many pick ups and then I'll really need your advice, because I never played ice before. Frankly I'm not even interested in roller anymore. There are 5 divisions in the adult league my goal is to play in div 1 eventually. Obviously ice time is going to be much more important than anything I can do in the gym.

[HockeyPlayer84]

Keep on going bro!

[Highstick12]

Haha told you the towel pull ups burn. Good workout man. 531 is a pretty cool program.

Happy to hear you got your dog back as well.

[SgSpartan]

i play hockey too!

have fun brah!

[thrillin19]

I like that idea, I've been using almost the same rep scheme for bench pretty much my whole life, going to try all of these new ideas. When I finally get a job, I'll be going to so many pick ups and then I'll really need your advice, because I never played ice before. Frankly I'm not even interested in roller anymore. There are 5 divisions in the adult league my goal is to play in div 1 eventually. Obviously ice time is going to be much more important than anything I can do in the gym.

yeah there's nothing that helps more than being on the actual ice. the fact that you never played ice before shouldn't be too bad, i feel like a lot of the roller stuff transfers over ( especially if you play with a puck instead of a ball) once you get the feel of it you should be fine.

[sohard88]

Thanks everyone.

ran/walked 4 miles



bench 160 5x5
db press 65 3x8
dips +25 lbs 3x8
close grip 135 3x5
jm 115 3x7
triceps extensions 95 3x6
millitary press 65 (over and back head) 3x7
push press 105 3x5

[sohard88]

squat 240 3x5 was a little difficult
assesory leg stuff and abs

[sohard88]

back + biceps

notable lifts

2x 10 pull ups with added 25 pounds
did forearm exercise
and more ab stuff.

tomorrow plyos and bench

[sohard88]

bench 165 5x5
185x3 (all the reps I could do after the previous 5 sets)
incline 50lbs db 3x8
flat 65lbs 2x8

dips plus 25 2x6
military press 75 3x8 shoulders felt stronger first thing I've noticed improve in a long time.
clean and jerks with 135

close grip 135 3x6
bb extensions 95 2x8
press down with rope

I really hope I don't fail on this program until I get to 185 5x5

bicycle for a little going to do jumps and shuttle runs tonight.

[sohard88]

7wO472lrYnw

just wanted to post my favorite player ever training

I did that
jumps over a cone as fast as I could for 30 reps
sprints and shuttles also marked my best broad jump.
heidens with med ball then w/ stick

My vert was a little better, not going to do real plyos untill I get much stronger, focusing on conditioning. I made the mistake of doing too many jumps on cement a few years ago and my knee was bad for a long time, very depressing my knees feel great now though.

don't worry did jumps on mat

[Highstick12]

Sweet past couple sessions. Your bench is solid.

Thanks for posting the video too. Kariya has some quick feet lol

[sohard88]

squat 245 5x5 actually not hard but I got to work on keeping my back straight when I get under parallel.

deadlifted 315 PR mostly due to increased grip strength my legs used to be stronger.

[sohard88]

did back/biceps today

worked on front squat and became comfortable doing them with a good amount of weight.

Really got to work on hip flexibility still cant do an overhead squat and Im not going to free squat unitill I can do that, because I feel like doing that is the key to squating without rounding my back at the bottom.

did bb row worked up to 165 6 reps

[Highstick12]

Nice deadlift PR. Good job on the Rows, too.

Overhead squats are a pain. They are so uncomfortable lol.

[sohard88]

thanks

had a good bench day

did 170 5x5 bench w/o trouble then did 185 for 4 reps

db press 65 2x10 1x8

incline db

lots of triceps did dips. jm. close grip, and extensions

overhead press did 85 for 5 reps

think I can do next 5x5 w/o failing too

[sohard88]

still cant overhead squat yet but I got really comfortable with front squats and did not round my back on my squats.

Decided not to do box squats because the only thing I could use would be a bench and that would be above parallel and I cant take those numbers seriously.

so worked up to 245x2 good form, could of did more wanted to make sure I kept my back straight. Noticed I need to get my lower back stronger to keep good form with higher weights.

so I did good mornings 125x5 (worked up to)

did deadlifts 320 PR

front squats 145 x3 PR Im new to these

1 legged 2x8 with 45lbs on the thing that looks similar to a ghr, back extensions maybe not sure.

lots of good heavy ab work

[sohard88]

Bench 175 5x5 pretty difficult next time will be a struggle

did 24 pull ups yesterday, goal is to get 30 for both that and chin ups.

[sohard88]

Today I did the p90x plyo just to get some movment efficiency back and mostly work on my conditioning. It was actually pretty easy, I might do it a few more times just to improve my cardio.

Also after being back ordered for 3 weeks my skates are finally being shipped to me. Might go to Anaheim to get some hockey stuff this weekend (There seriously are no big stores in L.A).

I want to pick up a cheap stick with an abs blade to use outside and some sweedish stickhandling balls to work on speed.

[Highstick12]

Nice benching and congrats on getting your skates. How do they fit?

[sohard88]

Nice benching and congrats on getting your skates. How do they fit?

Didn't quite get them yet, UPS has them now. Got them from Total Hockey and they had to order them from Reebok, probably getting them next week. aside from this back order problem I like using total hockey because there is no tax and free shipping if you spend $99. They should be good I'm a 10 1/2 shoe and ordered 9D, if anything they might be a little big because I heard they are a little wider than Bauers. What kind of skates do you have?

[thrillin19]

Didn't quite get them yet, UPS has them now. Got them from Total Hockey and they had to order them from Reebok, probably getting them next week. aside from this back order problem I like using total hockey because there is no tax and free shipping if you spend $99. They should be good I'm a 10 1/2 shoe and ordered 9D, if anything they might be a little big because I heard they are a little wider than Bauers. What kind of skates do you have?

you should check out hockeymonkey.com for some sticks. we get 2 pieces in college for free but they come with wooden blades which suck and are wicked old, one curve was even the "Bure" haha but that site has some pretty sweet deals especially if you order more than one.

[sohard88]

you should check out hockeymonkey.com for some sticks. we get 2 pieces in college for free but they come with wooden blades which suck and are wicked old, one curve was even the "Bure" haha but that site has some pretty sweet deals especially if you order more than one.

Thats funny I was either going to go to hockeymonkey or hockeygiant this weekend both places are in Anaheim. Might get a good shaft there and throw on a abs blade to use in my backyard then for roller hockey.

[sohard88]

Thrillin do you know if there is a difference between pro stock sticks and the normally listed ones? I saw an 11k for only $129 that's crazy.

[Highstick12]

Didn't quite get them yet, UPS has them now. Got them from Total Hockey and they had to order them from Reebok, probably getting them next week. aside from this back order problem I like using total hockey because there is no tax and free shipping if you spend $99. They should be good I'm a 10 1/2 shoe and ordered 9D, if anything they might be a little big because I heard they are a little wider than Bauers. What kind of skates do you have?
I bought some old CCM Super Tacks for $17 at a used sporting goods store. This was before I knew I really wanted to play hockey. They are pretty good skates, especially for the price. They fit perfectly and get the job done so far, knock on wood.

[sohard88]

watched my friend play roller again today, they did better this time they tied then won the second game. It looked like so much fun, it killed me not to be playing. He wants me to play on the team that starts in 7 weeks and I said I would. This is roller so next week I'm going to buy either the 11k, s17, or x60 shaft. I might buy some roller skates too, the Ice leauge starts in the winter so this will help me be more prepared for that. So starting now my number one focus will be conditioning. Tomorrow I will probably do all upperbody something similar to a ws4sb ME day, this will give me more time for running and plyos.

[thrillin19]

Thrillin do you know if there is a difference between pro stock sticks and the normally listed ones? I saw an 11k for only $129 that's crazy.

there really is no difference for the most part. I really like pro stock sticks better because i like my sticks real long, I'm a big guy almost 6'3" so thats like 6'5" on skates and i like my stick to come up to my nose. So i look for the larger prostock sticks so I dont have to put in a buttend to smaller ones, which compromises their flex and makes them easier to break. The only bad thing about pro stock sticks I would say is that some do not abide by the 30 day warranty rule which sucks, and two being that being prostock a lot of the curves are not generic, but specific for that player so they can take getting used to.

[sohard88]

there really is no difference for the most part. I really like pro stock sticks better because i like my sticks real long, I'm a big guy almost 6'3" so thats like 6'5" on skates and i like my stick to come up to my nose. So i look for the larger prostock sticks so I dont have to put in a buttend to smaller ones, which compromises their flex and makes them easier to break. The only bad thing about pro stock sticks I would say is that some do not abide by the 30 day warranty rule which sucks, and two being that being prostock a lot of the curves are not generic, but specific for that player so they can take getting used to.

Haha yeah a lot of the curves were kinda crazy, I could only use closed blades. (or maybe slightly open but nothing crazy)

today did ws4sb me upper

bench worked up to 205x2 good reps the did 205 1x for 3 sets

push ups on bosu ball

rows on t machine supper seted with band pulls

db shrugs

military press 90lbs 8 reps (preety good)

curls with straight bar

[thrillin19]

Haha yeah a lot of the curves were kinda crazy, I could only use closed blades. (or maybe slightly open but nothing crazy)

today did ws4sb me upper

bench worked up to 205x2 good reps the did 205 1x for 3 sets

push ups on bosu ball

rows on t machine supper seted with band pulls

db shrugs

military press 90lbs 8 reps (preety good)

curls with straight bar

yeah im the same way, open toe curves heal curves all those shananighens no thanks. i had been using sherwood composites earlier this year because they were big, and cheap only 95 bucks a stick. but snapped them because they were only 85 flex and they had a "stasny" curve which was absolutely rediculous, i got used to it but then i had to get used to normal curves again after

[sohard88]

Just got back from Hockey Monkey it was all the way in Santa Ana (a little more south of Anaheim, so it was a long drive). I got a really nice Reebok Helmet with a cage, ice hockey pants, and a smart hockey stick hanling ball (its weighted feels like using an ice hockey puck). Should have my skates on tuesday. Also checked out the 11k stick and wow it is so light.

[sohard88]

speed squats with 135
PR in hang cleans 165
natural ghrs
speed skater 1 legged squats 2x8 with 40lbs dbs
Romanian deadlifts 3x8 with 205

[sohard88]

worked out with a friend so I did lots of random lifts to fit in with his program

for bench did 205 for 2 reps (Im getting close to getting it for 3 full reps)

PR in pull ups 25

been using the smart hockey ball a lot really like it, need to find a wooden ball to work on speed.

probably going to make an agility ladder out of tape tonight, and possibly go for a run. The guy I worked out with did track (800m)so I got to catch up on running a little before I can run with him.

Get skates tomorrow! I think a 1/2 radius should be good, what do you guys use?

[thrillin19]

Just got back from Hockey Monkey it was all the way in Santa Ana (a little more south of Anaheim, so it was a long drive). I got a really nice Reebok Helmet with a cage, ice hockey pants, and a smart hockey stick hanling ball (its weighted feels like using an ice hockey puck). Should have my skates on tuesday. Also checked out the 11k stick and wow it is so light.

nice i have one of those balls as well, used to have more but my dog loved them and destroyed a few! you should try stickhandling while balancing on an aerobic ball. good for the core, works ur hands obviously and by stickhandling its not boring and makes it harder to stay on top

[thrillin19]

worked out with a friend so I did lots of random lifts to fit in with his program

for bench did 205 for 2 reps (Im getting close to getting it for 3 full reps)

PR in pull ups 25

been using the smart hockey ball a lot really like it, need to find a wooden ball to work on speed.

probably going to make an agility ladder out of tape tonight, and possibly go for a run. The guy I worked out with did track (800m)so I got to catch up on running a little before I can run with him.

Get skates tomorrow! I think a 1/2 radius should be good, what do you guys use?

i use a 5/8ths personally but 1/2 should be fine

[sohard88]

Have the skates now they fit good, but they are kind of wide compared to Bauer Vapors. I definitely need to bake them too or I can tell they will take forever to break in. Also got them sharpened, testing them out tomorrow. Only need a few more things then I'll start going to pickups. (shoulder pads, shin, elbow, socks, jock, Bag, and practice jerseys) So I should be playing in 3 weeks.

Also set up the ladder, and used it last night definitely going to use it a lot.

[sohard88]

did 2 hours of skating, legs are only a little tired too, my skates feel much better after I baked them but they still are a little painful. I love being on the ice, it was a lot of fun.

[Highstick12]

Nice job skating. I bet the skates feel awesome being brand new.

If you are looking for equipment, check out Craigslist. I got EVERYTHING of mine besides skates for $100 total from some guy trying to get rid of it.

[sohard88]

Nice job skating. I bet the skates feel awesome being brand new.

If you are looking for equipment, check out Craigslist. I got EVERYTHING of mine besides skates for $100 total from some guy trying to get rid of it.

Actually used ones probably feel better at first, it was pretty painful, but I'm sure they will feel great soon. I really only have 200 dollars worth of stuff left to buy now (for ice) but the pick ups will cost $22 a game so I'm starting to really look hard now.

[Highstick12]

Actually used ones probably feel better at first, it was pretty painful, but I'm sure they will feel great soon. I really only have 200 dollars worth of stuff left to buy now (for ice) but the pick ups will cost $22 a game so I'm starting to really look hard now.

Oh wow $22 is a lot. How long do you have the ice for each game?

[sohard88]

Oh wow $22 is a lot. How long do you have the ice for each game?

Right now they only have one pick up a week and its from 10pm to midnight, I'm going to order the stuff soon, so I'll be playing within 3 weeks for sure. Till then I'm going to get more comfortable with skating (the turns and stoping are different than roller, plus I last roller skated 9 years ago), and also do a lot or running. I have not been running much because its been a little cold. I feel like my stick handling will still be great, but my conditioning and skating will be pretty bad in the beginning.

[thrillin19]

Right now they only have one pick up a week and its from 10pm to midnight, I'm going to order the stuff soon, so I'll be playing within 3 weeks for sure. Till then I'm going to get more comfortable with skating (the turns and stoping are different than roller, plus I last roller skated 9 years ago), and also do a lot or running. I have not been running much because its been a little cold. I feel like my stick handling will still be great, but my conditioning and skating will be pretty bad in the beginning.

keep the running to short distance sprints if your going to start playing soon. usually in the offseason i start the summer with more long distance 3 4 mile jogg type stuff and work my way into sprints, sprinting is better for hockey,especially your wind

[sohard88]

good leg and ab day today

worked up to another PR in deadlift 325 and a PR in hang clean 170

did natural GHR's 4x8

step ups with 45lbs dbs

15 mins on ex bike fast lap/slow lap

[thrillin19]

good leg and ab day today

worked up to another PR in deadlift 325 and a PR in hang clean 170

did natural GHR's 4x8

step ups with 45lbs dbs

15 mins on ex bike fast lap/slow lap

congrats on the PR, ive never been more jacked up then when i set my hang PR, its so tough to keep improving on the hang clean because there are so many different aspects to having the correct form that you can mess up on.

[Highstick12]

Good job on the PR's!

[sohard88]

tempo runs and 8 standing jumps yesterday (I want to deadlift 365 before I start doing plyos so my vj shoots up fast when I start.)

went skating today, just need a little more work and my skating hopefully wont stick out in a pick up game. Mostly need to work on fast sharp turns, going to work on doing turns around face off circles next time. Once I get my skating up to par I well feel comfortable playing against guys from the best division, I think the rest of my game will still be pretty good. My skates felt much better too, but I'm definitely getting bauers next, Reeboks are too wide, plus the apx and rest of new vapor line looks awesome.

[thrillin19]

tempo runs and 8 standing jumps yesterday (I want to deadlift 365 before I start doing plyos so my vj shoots up fast when I start.)

went skating today, just need a little more work and my skating hopefully wont stick out in a pick up game. Mostly need to work on fast sharp turns, going to work on doing turns around face off circles next time. Once I get my skating up to par I well feel comfortable playing against guys from the best division, I think the rest of my game will still be pretty good. My skates felt much better too, but I'm definitely getting bauers next, Reeboks are too wide, plus the apx and rest of new vapor line looks awesome.

bauers are def the best, ive had a wide variety of skates and i think that they are the best make, especially for wear and tear. i had the rbk 9k pumps and blocked a slapshot and the boot broke the 2nd time i used them. the guy was trying to tell me o the boot did its job, your foot isnt broken. I told him that for 800 bucks it should do more than not break my foot haha. so i swapped for some pro stock bauer vapor 60s, Alexandre Picards skates. He mostly plays in the AHL but i think he got called up a few times this year in montreal

[sohard88]

did bench 185 5x5 had to take long breaks to get it.
did full upper body workout

[sohard88]

deadlifted 335 PR (decided to go up by 10lbs this time)
hang cleaned 170 ( I thought this was a new pr at the time, should of tried 175)
ghrs
good mornings
light squats and front squats.

I'm really trying to get my lower back stronger so I can do a squat routine like smolov jr

[thrillin19]

deadlifted 335 PR (decided to go up by 10lbs this time)
hang cleaned 170 ( I thought this was a new pr at the time, should of tried 175)
ghrs
good mornings
light squats and front squats.

I'm really trying to get my lower back stronger so I can do a squat routine like smolov jr

smolov jr?

[sohard88]

smolov jr?

Yeah its the easier version of smolov squat program, you could even use it for bench. I did it before with very low box squats and it worked great. I had to do low box squats because I was using my garage and didn't have a squat rack. Its still very hard to complete.

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

[thrillin19]

Yeah its the easier version of smolov squat program, you could even use it for bench. I did it before with very low box squats and it worked great. I had to do low box squats because I was using my garage and didn't have a squat rack. Its still very hard to complete.

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs

sweet thats pretty cool im definitely going to try it out for squat, and god knows my benching can only get better. i wonder if it will work for something like hang clean? thats kind of a different type of lift you know

[sohard88]

not sure about clean either.

pr in hang clean 175 failed first time

pr in deadlift 345 grip is what I need to focus on.

did good mornings lower back is coming along.

[sohard88]

One-rep max
70% 1 RM 172
75% 1 RM 185
80% 1 RM 196
85% 1 RM 208

This is for smolov Jr

bassed off a 245 max squat (not true max want to make this possibe to finish)

Also ordered rest of my stuff last night.

[thrillin19]

One-rep max
70% 1 RM 172
75% 1 RM 185
80% 1 RM 196
85% 1 RM 208

This is for smolov Jr

bassed off a 245 max squat (not true max want to make this possibe to finish)

Also ordered rest of my stuff last night.

yeah i started the regular smolov workout last week but set my max at 345 rather than 385 so that i don't die, squating back to back friday and saturday is rediculous

[sohard88]

yeah i started the regular smolov workout last week but set my max at 345 rather than 385 so that i don't die, squating back to back friday and saturday is rediculous

Good luck, if you can survive it theres absolutely no way your squat will not go up a lot. Are you doing the intro cycle?


did the 6x6 175 today, real easy didn't feel like doing upperbody after my bench felt weak.

[sohard88]

went skating, I'm now really comfortable with everything.

bench 205x3 clean reps.

[thrillin19]

Good luck, if you can survive it theres absolutely no way your squat will not go up a lot. Are you doing the intro cycle?


did the 6x6 175 today, real easy didn't feel like doing upperbody after my bench felt weak.

yeah im doing the intro cycle, dont quite understand why your supposed to take a 3 week hiatus from squats after completing it though

[sohard88]

yeah im doing the intro cycle, dont quite understand why your supposed to take a 3 week hiatus from squats after completing it though

Do you mean after you finished the whole thing? I never read that, it gets you ready to do a competition on the last week. There is a 2 week break, but thats after the intro and base mesocycle.

1. Layoff or maintenance training
2. Introductory microcycle -2 weeks
3. Base mesocycle -4 weeks
4. Switching -2 weeks
5. Intense mesocycle -4 weeks
6. Taper -1 week
7. Competition

http://ontariostrongman.ca/resources/training/smolovsquatcycle.htm This explains the program the best if you didn't already see it.

[sohard88]

did 75% day with 185 7x5 (sets and reps)

[thrillin19]

Do you mean after you finished the whole thing? I never read that, it gets you ready to do a competition on the last week. There is a 2 week break, but thats after the intro and base mesocycle.

1. Layoff or maintenance training
2. Introductory microcycle -2 weeks
3. Base mesocycle -4 weeks
4. Switching -2 weeks
5. Intense mesocycle -4 weeks
6. Taper -1 week
7. Competition

http://ontariostrongman.ca/resources/training/smolovsquatcycle.htm This explains the program the best if you didn't already see it.

okay this is the link i was using.
http://www.joeskopec.com/smolov.html
i just completed wednesday of week 2 today, 5 sets of 7 reps of 280, this website has the intro scycle 3 weeks, 3 weeks off than 4 weeks

[sohard88]

finished week 1. legs are good back very sore.

[sohard88]

did 185 6x6

then was happy do 210 for 3 reps on bench (just made it)

[sohard88]

195 7x5 definetely going to be able to complete this, strength is already up did 275x1 just to see where I was at and it went up pretty fast.

[sohard88]

Just found out Roller Hockey starts in 2 weeks, so Im cutting smolov short. Im sure I got stronger from it, but I need to focus on speed training/plyos/and conditioning these next 2 weeks, ordering roller stuff tonight (skates, shaft, abs blade, girdle, and pants). I'm so excited right now, couldn't even sleep last night just thinking about playing.

[sohard88]

internet was down for a little

did a pr in squat of 285 yesterday (hopefully can get 315 in the summer, might have to use another smolov jr run)

ran 3 miles on treadmill (I know its close to the season starting but I neglected it early and I need to improve fast)

Been using my smart hockey ball that I really love, weighted stick, and drills outside with an old small stick because I cant ruin my ops, also I've gotten pretty good at the soft touch drill with a ball that I'm new to.

[thrillin19]

internet was down for a little

did a pr in squat of 285 yesterday (hopefully can get 315 in the summer, might have to use another smolov jr run)

ran 3 miles on treadmill (I know its close to the season starting but I neglected it early and I need to improve fast)

Been using my smart hockey ball that I really love, weighted stick, and drills outside with an old small stick because I cant ruin my ops, also I've gotten pretty good at the soft touch drill with a ball that I'm new to.

its good to use a smaller stick when using a smart hockey ball, if you use the same stick practicing that you actually use you might feel a little off, because the feel changes once your skates are on because you become taller, if you get what im saying. i usually have a seperate stick with a similar curve to use in my basement and whatever thats 2 inches shorter

[sohard88]

its good to use a smaller stick when using a smart hockey ball, if you use the same stick practicing that you actually use you might feel a little off, because the feel changes once your skates are on because you become taller, if you get what im saying. i usually have a seperate stick with a similar curve to use in my basement and whatever thats 2 inches shorter

Yeah I was actually thinking about that, maybe I'll wear my skates with a blade guard for now, then pick up a $20 dollar stick later.

[sohard88]

Got a little skating in today, felt much better probably because my legs are fresh now from not squatting so much. Picked up hockey socks, the last thing i needed so I can do stick time tomorrow. I'm so excited for tomorrow, and then to do some pickups after that, and I'm happy I now feel really comfortable on the ice. My roller stuff should come Wednesday and Friday, I'm excited about playing roller too but I like being on the ice so much more. I'm going to being playing on my friends team that only won 1 game last season. They have two good players after that the team is pretty bad, So I'm hoping with me playing we can have 1 good line. (there is only 4 players per line there, when I use to play it was 5.)

[sohard88]

went to sticktime today, now I finally know what its like to play on ice. The real difference that I noticed is the puck feels a lot heavier, you really need to put some effort into it if you want to stickhandle fast. My wrist shot and snap shot were good, backhand was ok but I didn't really do many. Only thing that I couldn't do well was my slap shot, I never used my slapshot much before but I at least had a decent one. I noticed the weight difference a lot there too. So obviously I had a lot of fun and like that its very similar to roller, so playing Ice will help me with roller and vice versa. I think I want to get a weighted puck to improve stickhadling speed. Lastly I have to say that the smart hockey ball feels exactly like a puck on ice, just might be able to move it a little faster.

Thrillin, how much different does a frozen puck feel?

[thrillin19]

went to sticktime today, now I finally know what its like to play on ice. The real difference that I noticed is the puck feels a lot heavier, you really need to put some effort into it if you want to stickhandle fast. My wrist shot and snap shot were good, backhand was ok but I didn't really do many. Only thing that I couldn't do well was my slap shot, I never used my slapshot much before but I at least had a decent one. I noticed the weight difference a lot there too. So obviously I had a lot of fun and like that its very similar to roller, so playing Ice will help me with roller and vice versa. I think I want to get a weighted puck to improve stickhadling speed. Lastly I have to say that the smart hockey ball feels exactly like a puck on ice, just might be able to move it a little faster.

Thrillin, how much different does a frozen puck feel?

i mean i dont play in the nhl so they dont you know have a special fridge for the pucks or anything like they do there haha. but the qaulity of the ice surface is usually what effects the way the puck feels the most, how often it will turn up on you, bounces etc. def stick with the smart hockey ball to mess around with things are great. i've used weighted pucks in the past as well to add velocity to my shots they can really help. Its the same concept with like pullups with a weighted vest, use the vest, lose the vest numbers bound to increase. same goes with using weighted pucks work hard with them and im sure your velocity will increase on your slapshot snap wrist and back hand

[sohard88]

i mean i dont play in the nhl so they dont you know have a special fridge for the pucks or anything like they do there haha. but the qaulity of the ice surface is usually what effects the way the puck feels the most, how often it will turn up on you, bounces etc. def stick with the smart hockey ball to mess around with things are great. i've used weighted pucks in the past as well to add velocity to my shots they can really help. Its the same concept with like pullups with a weighted vest, use the vest, lose the vest numbers bound to increase. same goes with using weighted pucks work hard with them and im sure your velocity will increase on your slapshot snap wrist and back hand

Oh I wasn't sure if most levels used a frozen puck or not, Im definitely going to get a net+backstop and a lot of weighted pucks when I get some money together. Im really focusing on my wrist strength right now, going to do the routine you gave me tomorrow. Also going to get a wood stick and put a 10 pound plate on it and do some stick handling. Thanks for the help.

I hope that all my roller stuff comes tomorrow, if so I will be going to a pickup on friday. I don't know if I'm completely overestimating myself but I think I can be one of the better players in the best adult league(roller) after I get some practice in.

[sohard88]

worked up to a 275 squat, did it with good depth. Got everything but my shaft, so mad its not even in transit yet and I ordered it at the same time as the other stuff. Might have to go to a rinks pro shop and pick up one, if I can even find a suitable one. There are so many rinks around here but no big hockey shops.

[sohard88]

I've been sick these past few days, I'm mostly just going to post my hockey stuff for now on. Tomorrow I plan on going to a rink about 20 mins away for a sticktime. The rink I like thats close by and in a much better area only has a 1 hr sticktime on sundays. This place has a 3 hour ones all the time because they have 2 rinks. Then later that day, I'm doing a roller pickup with my friend who's team I'm going to be on. Also checked out the pickups at my local ice rink, most of the players are really good and I liked the drills they do the first half of it.

[thrillin19]

I've been sick these past few days, I'm mostly just going to post my hockey stuff for now on. Tomorrow I plan on going to a rink about 20 mins away for a sticktime. The rink I like thats close by and in a much better area only has a 1 hr sticktime on sundays. This place has a 3 hour ones all the time because they have 2 rinks. Then later that day, I'm doing a roller pickup with my friend who's team I'm going to be on. Also checked out the pickups at my local ice rink, most of the players are really good and I liked the drills they do the first half of it.

great to hear man, it sucks at sticktime if the players arent good, cant really get any better. The sticktime i go to over the summer me and a couple other college guys take over half the ice and do drills for our goalie friend which is fun and makes everyone better then we scrimmage.

[sohard88]

Just got back from the pickup, I was an average player there which was very strange to me. It was my first time since 8th grade but I still hated letting players get the better of me. My skates felt very slow too, maybe the bearings need to get broken in because it was the first use. My stickhadling was the only thing that was not so bad, but it use to be my best thing. My conditioning was actually a lot better than expected, but still not good at all. I was also using a blade I hated, its a heel open curve with a lie that was leaving my toe off the ground. Definitely going get rid of that blade and make another drive down to hockey monkey. One funny thing is that I'm a better ice skater than roller now.

[sohard88]

went to gym for the first time in almost two weeks, still not 100%. I lost 6 pounds and I can now wear my watch a notch tighter. Anyway thats not so important, got a practice/pickup tonight kind of nervous, I'll let you know how it goes tomorrow. Also I wanted to share my thinking on how the last pickup went, I think I didn't do so great because I had only been doing drills and lost all my hockey IQ. Like remembering what works and what doesn't, I think I still had more talent than most and could of done drills better than almost everyone there.

[sohard88]

Just got back from the pickup I did better than I expected and had a nice forehand to backhand goal. The thing I need to work on the most is accepting passes from behind me. I skated pretty good especially because my blades were getting pretty dull, they are still on their original sharpening. So I got a roller pickup on Friday, then my first game next thursday. This also helped mu conditioning tons 90 min game 3 min shifts with 2 lines and even less players later in the game. So I did a lot better than I did my first pickup which was on roller, and this was against better players.

[sohard88]

did roller pickup had 6 goals, but not the best competition. The new blade helped a lot but I still couldnt find the pattern I really like.

[thrillin19]

did roller pickup had 6 goals, but not the best competition. The new blade helped a lot but I still couldnt find the pattern I really like.

nice, i just finished the smolov cycle. tested my max today, up to 455! guna take a week off and then restart the base cycle.

[sohard88]

nice, i just finished the smolov cycle. tested my max today, up to 455! guna take a week off and then restart the base cycle.

wow most people cant come close to finishing smolov nice work. I got 2 games today, then I'm headed to the gym right after. I also did an ice pickup last night, to help prepare me. I was wondering if there are any drills that you like on or off ice to work on speed. Thanks for keeping up with me.

[sohard88]

Did ok on the two games, first game I had two goals and 1 assist. (should of been 3 ref messed up a call, on a delayed penalty). Second game my legs were gone so didn't do as good, messed up a real good scoring chance but still got two assists. The team won both games and we're in the best division so I was happy with today, but I still have tons to work on.

[sohard88]

Got new shin guards a Swedish stickhandling ball, weighted puck, and green biscuit. The green biscuit stays flat on the ground but slides very slow so I think its very overrated. Hopefully going to find a blade I like today, then get in another pickup.

[sohard88]

won the game tonight, I had no points but didn't play too bad. Didn't have a chance to have the puck much. Need to get back to doing plyos for speed.

[sohard88]

Did a sticktime/pickup with comedians and actors, even played with a little person and got to watch Vince Vaughn learn how to skate. I improved a lot this time, I was skating much better and the little plyos I did already made me faster. This was the most fun I've had playing since I started again.

[sohard88]

I've been doing pretty good in the rh league I'm 4th in goals. I'm still not nearly as good as I used to be but I think I'm starting to put everything together. Going to a sticktime today, then I'll start vjb int. plyos program tonight.

[sohard88]

Did the sticktime at a new rink for me 20 mins away, dont like the area much but they have a small rink that use to be for roller that has 2:30mins sticktimes in the middle of the day. So I got some great stickhandling practice, did tons of drills through cones. My wrist shot is getting stronger but my slapshot still sucks.