My little brother plays hockey, but he is a little small. I want to make him a workout where he can gain strength and become an even quicker skater. I was thinking giving him a hiit workout, but I'm unsure. What workout would work best for him? Thanks!
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11-12-2011, 06:09 PM #1Registered User
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Workout for an 11 year old hockey player?
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11-12-2011, 06:28 PM #2Permabulk
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pushups and situps and MAYBE some 10-15 pound dumbells.
if you work him out to hard/force him hes not gonna wanna work out anymore and is gonna grow dislike for hockey b/c he'll think he has to do all this to play the sport.University of Florida
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11-12-2011, 07:41 PM #3Registered User
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But the thing is, he wants to do this. He's already doing push-ups, sit-ups and some cardio. I just figured I'm make an actual workout for him.Originally Posted by Raxx
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11-12-2011, 07:52 PM #4Registered User
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@JeromeWeinberg
Please tell me you're joking or trying to troll me...
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11-12-2011, 08:06 PM #5I eat dumbbells
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What's wrong with his idea? He'd benefit the most from that more than likely. If you want to be a good hockey player you need to be strong. Not just "toned" or "big"Originally Posted by DrPhysique
JeromeWeinberg, I thought it went like this? Was that somebody's variation?
A day
3x5 back squat
3x5 barbell bench press
1x5 deadlift
2x8 chin ups
B day
3x5 back squats
3x5 standing overhead press
1x5 deadlift
2x8 dips
ABA, BAB, repeatI can do all things through Christ who gives me strength. Philippians 4:13
Jesus is my Savior. I am proud to call myself a Christian
Biochemistry Major, Biology and History Minor; Student Researcher
Deadlift: 507
Squat: 385
Bench: 322
Total: 1214
Libertarian Party USA
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11-12-2011, 08:09 PM #6Registered User
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He's 11 years old. I don't think training with weights like that in SS would be good the best for him.Originally Posted by Maxwell1995
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11-12-2011, 08:12 PM #7Registered Alpha
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Here is a perfect sculpted routine for an 11 y/o;
eat
eat
eat
eat
eat
eat
eat
eat
eat
eat
eat
eatStarting weight: 125lbs
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#3... Always
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Rest in Peace Az
~1989-2011~
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11-12-2011, 09:09 PM #8I eat dumbbells
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Yes, it would be for gaining strength. He'll be fine. I did stupid workouts when I was younger and went nowhere. Then I actually followed a program set up by somebody who knows a LOT about the human body and especially muscular physiology and hypertrophy. I followed RSS and my strength and size went through the roof. Just make sure he's doing the exercises with proper form and he won't have any problems. Don't try to set him up on something like an unmodified version of PHAT or something with high, high volume. It's hard for me sometimes and he especially won't get far doing a ton of volume at his age.Originally Posted by DrPhysique
I can do all things through Christ who gives me strength. Philippians 4:13
Jesus is my Savior. I am proud to call myself a Christian
Biochemistry Major, Biology and History Minor; Student Researcher
Deadlift: 507
Squat: 385
Bench: 322
Total: 1214
Libertarian Party USA
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11-12-2011, 10:02 PM #9Detective.
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If you want him to be fast/explosive/strong etc get him onto a plyometric routine. A plyometric routine would be more beneficial for him with hockey. Will edit this in a few minutes and post a example routine
bro just get your brother to type in youtube "Plyometric Hockey training" there are so many videos of example routines and exercises etc which are actually demonstrated by some elite hockey players. but things like squats, box jumps, clean and jerks etc.
But best thing to do is just search it in youtube.Last edited by CawkBrah; 11-12-2011 at 10:22 PM.
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11-12-2011, 10:12 PM #10Registered User
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Practice makes perfect.
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11-12-2011, 11:15 PM #11Registered User
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If you don't want him on teh weights heres a bodyweight routine:
Pistol squats (progress into them)
Pullups
Dips, proper dips (parallel bars) not bench dips
Inverted rows
Pushups
Plank variations
Calf raises
Repeat in circuit fashion 1 or 2 more times. Don't skip any of the exercises. Do dis liek thrice a week
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11-12-2011, 11:19 PM #12Registered User
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Ah, good thinking! I actually used to do those workouts when I played goalie. We had a professional trainer make us do this stuff. I'll whip up a workout like this.Originally Posted by CawkBrah
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