02-28-2006, 12:37 PM
I'm looking for an all round workout program to assit me in Roller Hockey. Speed, Power, Balance. Thanks
02-28-2006, 06:07 PM
Mick...glad to see there is a fellow roller hockey player on these boards. I used to play at a fairly high travel level of both ice and roller so Ill try to help ya out. But it would really be helpful to know what position you play (offense, defense, goalie), at what level your playing (inhouse, local tournys, regional qualifiers, nationals **narch, torhs, etc**, or are you even at a semi-pro level like PIHA or MLRH?), how often you play and how often you have access to a rink, and then age and size would also be helpful. If you either reply with this info or PM me I would be more than happy to help you come up with a program.
02-28-2006, 08:24 PM
Stick Handling w/ Smart Ball
Stick Handling w/ Smart Ball
Stick Handling w/ Smart Ball
OR OFF (depending upon body's cond.)
I also take advantage of ANY ice time I can get.
This is just one of the considered training plans I have, I'll be changing it every 4 weeks or so. Just remember, resistance training will only help so much, skills and speed > strength.
03-02-2006, 01:53 PM
Thanks Guys for the help ! Oh yes this is in house hockey. I play D. Iam 5'8 180. I work out 3 to 4 times a week. usually split routine. Back Bi's, Chest tri's
03-04-2006, 12:22 PM
Alrite MickNJ that info was really helpful and now that I know your a little bigger than me and play defense I can help ya wit a program. Ill assume you have a game once a week or so with your league so this program wil get ya on your skates more often a really push your skating (speed, technique, power, and endurance) and shooting+passing to the max (you can be a little less concerned w/stick handling playing D in roller, ice is a different story)
Hopefully you can get some rink time either twice a week (sticktimes, open skates, rink-downtime, etc talk to your rinks manager) and if that is unavailable purchase yourself a GOOD PAIR of outdoor wheels, like Rinkrat M5ís and you can work on this stuff in any open space.
DAY 1 = Whatever day your games are on...focus entirely on playing at 100% of your ability level that week. Leave everything you got out on the rink.
DAY 2 = This is the day after your game. The training today will be split into two parts. Early morning conditioning then late afternoon/early evening strength training.
EARLY MORNING CONDITIONING = 3 Mile RUN (not a jog like work your ass off for three miles), then immediatly do 200 situps, when done take a 90 second rest and flip over to doing 200 military pushups (as many sets as neccesary to get it done), then go outside and do 10x5 sprints (sprint 10 seconds, walk 50 seconds, sprint 10...etc repeat 5 times)...YOU SHOULD BE DEAD TIRED BUT TOTALLY AWAKE AFTER THIS, I know it energizes my days just make sure to properly supplement with Water, Glutamine, FAST ACTING WHEY PROTEIN ISOLATE, and simple sugars after this. So go about your day then be it work/school/whatever you do, just make sure your nutrtition is good throughout the day. Then in the early evening get to the gym and do the following workout. This workout is dedicated to building muscle..so don't be expecting to do any barbell curls, this is a football type lifting program that is going to give you alot of strength if done properly over time. Shoot for 10 reps with a weight that you can barely get 8-10 reps in with good form **key** if you go to failure by the third and fourth set IT IS A GOOD THING.
So the workout is...
Bench Press 10x4
Tricep or Close Grip Bench Press 10x4
Incline Bench Press 10x4
Military Press 10x4
Barbell Shrugs 10x4
Situps till total failure i.e. your EXHAUSTED
This should take about 1 hour maybe 1 hour 15 minutes anything longer your either resting to much in between sets or its just to much work and try to maybe take a set out here and there....after go home eat right and GET LOTS OF SLEEP.
DAY 3 = This is going to be a on rink training day focusing on skating. Get on FULL GEAR and get out on the rink. Stretch alot once out on the floor then do the following.
Drill 1 (skateboard strides) = Start in one corner. Now place your feet so they make a T, your right foot should be facing foward and the left should be parrallel to that. Then push your leftfoot back with wheels in contact with the floor (ie basic stride), complete a long stride so your knee is locked at the end of it and bring your left leg foward with your foot still sideways and place it down next to your right foot and begin the stride again. When your foot makes contact with the ground make sure theres no clicking of your wheels. This will promote good skating technique and balance. Complete 4 1/2 laps this way then for a 1/2 lap DEAD SKATING SPRINT TO THE CORNER! When you hit the starting position practice your sidways roller hockey stop, squeeking wheels loudly here will tell ya your doing good. Then repeat the same thing only striding with your right foot. After this get some water you should be tired.
Drill 2 (clock drills) = Alrite here you are going to be doing a basic clock drill. Start at a hatchmark on one of the faceoff circles. With a puck skate around the outside of the circle using only a crossing over technique. Then go to the second cirlce, third circle, fourth, and fifth doing the same thing till your at the other end of the rink. Begin again focusing on the other foot in crossovers. Do this 3 times (1 time being going to one end of the rink and then returning) THEN GET WATER YOU SHOULD REALLY NEED IT NOW!
Drill 3 (backwards clocks) = Same thing as above only go backwards. It should be real hard to keep control of the puck doing this, expect to fall alot. (do this 2 times) and take a quick break, no water!
Drill 4 (same direction clocks) = Same thing as the first two but pick a spot on the rink to look and do the clock drills always facing it (so your rotate going fowards and backwards every 1/2 circle), do this drill 3 times then get the water you will be dry mouthing for by now!
Drill 5 (skate pushups) = With all equipment on get down so your in pushup position with your stick still in between your hands and knuckles down. DO 200 pushups (as many sets as needed) this will definetly help you balance and know that this is the second to last drill....
Drill 6 (SUICIDES) = Full court suicides, i.e. spriting to every line and back, if you dont have blue lines go top of circles. Do 5 full court suicides then go home you should be DEAD BY NOW!
DAY 4 = REST DAY..your gonna need it by now, make sure to eat right and stay hydrated.
DAY 5 = This is yet another gym training day, in the morning try to do 15 to 20 minutes HIT cardio. Then in the afternoon hit the gym with the same philosophy as Day 2 in terms of sets and reps only your are going to work the lower body.
The workout is...
Barbell Squats 4x10
Power Cleans 4x10
Leg Extension 4x10
Leg Curls 4x10
Calf Raises 4x10
Situps to failure...then same as always lots of water, food, and rest!
DAY 6 = Today is a day at the rink to work on shooting, stick handling, and passing. Warmup just skating around a little and maybe taking a couple shots on a empty net. This isn't going to be a real structured day, more of just doing what you feel is neccesary to become a better player. Work for about an hour and 1/2. You can get alot of good stickhandling excersizes to do on the rink with pucks @ www.epuck.com under the trainings section and some good shooting things to do are linling up 8-10 pucks between the blue line and circles and go in a line alternating between wrist shots and slapshots just picking corners (if your not hearing the metal of the inside of the posts odds are the goal would have gotten it). Then just do some speed skating with a puck to work on control. If your sweating alot and breathing hard at the end of this you probably improved.
DAY 7 = USE ADVANCMENTS IN YOUR GAME, HAVE FUN, then repeat!
NOTE = Heres a list of good basic foods to eat, because your body will start craving them. Whey or Cassien Protein Shakes, Oats, Natural Peanut Butter, Skim Milk, All Fruits (except for mellons), turkey breast, chicken breast, tuna fish, green beans, sweet potatoes, Kashi Cereal, salads, flourless or whole wheat breads, lean beef, white and brown rice, other green veggies, whole wheat pasta and low-fat condiments/cheeses/etc.
Sorry if it's confusing don't hesitate to ask my any questiosn or anything I would be glad to help ya out.
03-05-2006, 02:26 PM
Hey guys, i know your really lookin for roller hockey stuff, but i know theres some ice guys in here too...so i thought id throw this in. I play major junior in alberta, canada..and for any player wanting to be serious about advancement or even just maintenance, you need to skate at least 3 times a week. Now, sure ice may be expensive, so call your local gyms, or major junior or semi teams, and ask them about finding a gym with a treadmill. A skating treadmill is one fo the best thigns to keep proper techs in place over the summer. Up here, most gyms, to be considered 'good' have skate treadmills, there a blast! i train with a couple D1 guys and 2 guys playin pro, so we have a blast...usually you can push each other to puke...you need to push yourself hard to want to get anywhere! im not sayin your not, but just encouraging you guys to giver!