will be tested in the technical training, conditioning and sprint circuit. variety of exercises for the upper and lower body. Home » TRX Workout Plans » TRX Training for hockey – strength and conditioning program [PDF] Ice hockey is one of the most demanding sports in the world. %���� Optional Full Body Conditioning Perform 3 rounds resting when necessary eventually building up to 5 rounds without rest. The “bath” comes in the burn as your body works to process all the lactic acid that builds up as a result of the workout’s unrelenting pace. workouts/cardio-conditioning-workouts-fat-burning Main Goal: Lose Fat Training Level: Intermediate Program Duration: 8 Weeks Days Per Week: 3 Days Time Per Workout: 30-45 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells Author: Brad Borland. ; d) be consistent and systematic with your strength and conditioning plan (including both strength and energy systems/work capacity components); Of course, we now know that a proper strength and conditioning program is essential for athletes who want to reduce their risk of injury and enhance their performance. 4 0 obj You’ll notice that I put more emphasis on conditioning for actual explosive points and less emphasis on training to run a marathon. /Length 6 0 R The term MetCon has been thrown around as of late and is a favorite of hybrid-style training such as CrossFit and other similar programming. As you progress, initially increase volume (# of reps with body Then refer back to this PDF when you need guidance on how to perform each exercise. See the Agility Chapter for the designated drills. By focusing on defense in your team practices and off-season workouts, not only will you become a more valuable player -- you’ll also dramatically improve your agility, coordination, and conditioning! Strength and Conditioning for Triathletes Using This Guide Your training plan in TrainingPeaks includes one or two Strength workouts per week. If you feel that additional aerobic work is needed then see the sec tion at /Subtype /Image 0000001567 00000 n 3. Related: Ultimate Strength and Conditioning for Athletes . Simply click on those Strength workouts to see which exercises you should do on a given day. Train the lower back and abdominals. read the Aerobic and Anaerobic >> Exercise Instruction The popular modern trends of highly variable workouts and “muscle confusion” are inefficient ways of exercising. keep up with competitors. Considered by many to be the gold standard in the strength and conditioning world, the NSCA (National Strength and Conditioning Association) delivers this 4th edition book as a comprehensive manual for all things strength and conditioning. .dvN�r8`�R8.G�0`�U5 �U���5A��w�������u�8�o�(�iu���m�5���T��_Io��SPV�����]���_���=wJ��V�h+AXl�6Ĩi6J��KN�1(xt����o���'O�����Wi/��믶�N�u�A����������o��K����%o��bTB����Zݺ�H��_I.���T������m� Workouts: 1-2: 4-5 sets x 6-8 reps (focus is more on lower body) Workouts: 3-4: 4 sets x 5-7 reps (focus is on upper and lower body) Workouts: 5-6: 5 Sets x 4-6 reps (focus on upper body core lifts) Note: Day 5 was an un-loading day and day 6 was used to re-test Jonathan’s weight room lifts to determine his new 1rm in the core lifts. soccer and the other conditioning components of speed, strength and suppleness (flexibility). Side Plank. 8 Training Variables For An Effective Functional Strength & Conditioning Workout. Helpful hints: 1. Developing peak overall physical condition is the ultimate goal while training for power, explosiveness, strength, speed, agility and muscular endurance.. /Width 1704 you must continually improve areas outside of your specific sport to reach new levels of performance. Strength and Conditioning Workouts In addition to the above requirements for all workouts, the following applies to strength and conditioning activities: • Sessions for strength and conditioning may be conducted by school coaches for students in grades 7-12 from that coach’s attendance zone. Technique: • Start outside the … AGILITY TRAINING: For a warm-up prior to strength training or skill workouts choose 2 drills to perform. Conditioning Monday. ASSIGNED CONDITIONING: For those who are not getting enough activity in (i.e. Strength and Conditioning for Triathletes Using This Guide Your training plan in TrainingPeaks includes one or two Strength workouts per week. 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