XLAthlete.com Hockey Advanced Off-Season Strength Training...XLAthlete.com Hockey Advanced Off-Season Strength Training € Eccentric Emphasis Week 2 - Workout 3 € Eccentric Emphasis

XLAthlete.com Hockey Advanced Off-Season Strength Training

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Eccentric Emphasis Week 1 - Workout 1 Eccentric Emphasis Week 1 - Workout 2Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps

Dynamic Warm Up 2-3 Minutes


Piston Squat 3 sets of 5 per leg Cuban Press With

Figure 83 sets of 5

Overhead Squat 3 sets of 5 withempty bar

Hip FlexorEccentric Prone

3 Sets of 5 with 3-second count on

way down

Internal ExternalShoulder Shock

3 sets of 10 perarm

Strength Exercises Weight Reps Per Set Rest After Set Information Strength Exercises Weight Reps Per Set Rest After Set Information

Back Squat 0.0 5 1:30Warm Up Sets

Bench Press 0.0 5 1:30Warm Up Sets 0.0 3 1:30 0.0 3 1:30

0.0 1 1:30 0.0 1 1:30

Perform each highlightedset of this exercise with aset of each exercise below

0.0 3 3:00 6-Second Count OnWay Down Perform each highlighted

set of this exercise with aset of each exercise below

0.0 3 3:00 6-Second Count OnWay Down0.0 3

0.0 3

0.0 3Use Chains or Bands


0.0 3 0.0 3

Deep Squat BenchDrop

No Load 4 Rest only after youfinish one set ofeach highlighted

exercise

Med Ball Pass

10 to 15 lbs 4 Rest only after youfinish one set ofeach highlighted

exercise

No Load 4 10 to 15 lbs 4



Hurdle HopNo Load 4

Clap Push UpNo Load 4

No Load 4 No Load 4

No Load 4 No Load 4

No Load 4 No Load 4

RDL0.0 5 2:00

Lat Pull Down0.0 8 2:00

0.0 5 2:00 0.0 8 2:00 6-Second Count OnWay Up

0.0 5 2:00 0.0 8 2:00 0.0 5 2:00 0.0 8 2:00

Overhead Sit UpChoose 10 2:00 Overhead Lateral

Raise0.0 10 2:00

Choose 10 2:00 0.0 10 2:00

Choose 10 2:00 0.0 10 2:00

Back ExtensionChoose 10 2:00 Dual Action Tricep

Extension

Choose 8 2:00 6-Second Count OnWay DownChoose 10 2:00 Choose 8 2:00

Choose 10 2:00 Choose 8 2:00

Dual Action BicepCurls

Choose 8 2:00 6-Second Count OnWay DownRecovery Sets/Reps Choose 8 2:00

Isometric Split 2 sets of 30seconds per leg

Choose 8 2:00

Lying Wall Shakes 2 sets of 30seconds

Recovery Sets/Reps

Isometric Chest Hold2 sets of 30

seconds

Foam Roller Quads and I-Band

Partner Stretching2 sets of 30

seconds each

Laying Relaxation 2:00

http://www.xlathlete.com/browse_drills.jsp?sport_program_id=55&browse_sport_id=11&drill_type=0


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=piston%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=cuban%20press%20figure%208


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=overhead%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=hip%20flexor%20eccentric%20prone


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=internal%20external%20shoulder%20shock


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=back%20squat

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=bench%20press

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=deep%20squat%20bench%20drop


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=med%20ball%20pass

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=hurdle%20hop

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=clap%20push%20up

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=rdl

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=lat%20pull%20down

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=glute%20ham%20over%20head%20sit%20up

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=over%20head%20lateral%20raise


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=back%20extension

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=dual%20action%20tricep%20band%20extension


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=dual%20action%20bicep%20curls


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=isometric%20split

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=laying%20wall%20shakes

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=isometric%20chest%20hold

http://www.xlathlete.com/view_drill.jsp?drill_id=419&browse_sport_program_id=27&drill_type=0


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=laying%20relaxation





Piston Squat 3 sets of 5 per leg

Chest Band Adduction 3 sets of 5 per arm


Bench GluteEccentric Lift


way down

Infraspinatus 3 sets of 5




0.0 1 1:30 0.0 1 1:30 0.0 2 3:00

Use 25 lb WeightReleasers For 1st Rep

0.0 2 3:00Use 15 lb Weight

Releasers For 1st Rep 0.0 2 3:00 0.0 2 3:00 0.0 1 3:00 0.0 1 3:00 0.0 1 3:00 3-Second Count On

Way Down 0.0 1 3:00 3-Second Count On

Way Down 0.0 2 3:00 0.0 2 3:00

Half Rack BackSquat

0.0 3 3:00Set rack level to half

the depth of yourregular back squat

Board Bench Press0.0 3 3:00

Use around 6 inchesof thickness0.0 3 3:00 0.0 3 3:00

0.0 3 3:00 0.0 3 3:00

Glute Ham HyperNo Load 8 2:00 6- Second Count On

Way DownBarbell Bent Over

Row0.0 8 2:00

No Load 8 2:00 0.0 8 2:00

No Load 8 2:00 0.0 8 2:00

No Load 8 2:00 0.0 8 2:00

Russian TwistChoose 10 2:00 Dumbbell Curl To

PressChoose 8 2:00



Band Pull ThroughsBand 10 2:00 Choose 8 2:00

Band 10 2:00 Dips Choose 8 2:00 6-Second Count On

Way Down Band 10 2:00 Choose 8 2:00

Choose 8 2:00

Recovery Sets/Reps Choose 8 2:00

Glute Ham Hang 1 Set of 2:00

Recovery Sets/Reps

Partner Leg Walks 2 sets per leg

Isometric Chest Hold 2 sets of 30seconds

Foam Roller Glutes and Hams

Partner Stretching 2 sets of 30seconds each





http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=chest%20band%20adduction


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=bench%20glute%20lift


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=infraspinatus



http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=half%20rack%20back%20squat


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=bench%20press%20-%20board

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=glute%20ham%20hyper

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=barbell%20bent%20over%20row


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=glute%20ham%20hyper%20russian%20twist

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=dumbbell%20curl%20to%20press


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=band%20pull%20throughs

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=dips

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=glute%20ham%20hang

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=partner%20leg%20walks










Figure 83 sets of 5




way down


3 sets of 10 perarm




0.0 1 1:30 0.0 1 1:30





0.0 3



0.0 3 0.0 3



exercise

Med Ball Pass


exercise




Hurdle HopNo Load 4


No Load 4 No Load 4

No Load 4 No Load 4

No Load 4 No Load 4

RDL0.0 5 2:00



0.0 5 2:00 0.0 8 2:00 0.0 5 2:00 0.0 8 2:00


Raise0.0 10 2:00 6-Second Count On

Way DownChoose 10 2:00 0.0 10 2:00 Choose 10 2:00 0.0 10 2:00


Extension






Choose 8 2:00


Recovery Sets/Reps


seconds



seconds each












































way down





0.0 1 1:30 0.0 1 1:30 0.0 2 3:00





Way Down 0.0 1 3:00 0.0 2 3:00

Half Rack BackSquat





0.0 3 3:00 0.0 3 3:00

Glute Ham HyperBand 8 2:00 6- Second Count On


Row0.0 8 2:00

Band 8 2:00 0.0 8 2:00

Band 8 2:00 0.0 8 2:00

Band 8 2:00 0.0 8 2:00

Russian TwistChoice 10 2:00 Dumbbell Curl To

PressChoose 8 2:00

Choice 10 2:00 Choose 8 2:00





Choose 8 2:00



Recovery Sets/Reps






































Figure 83 sets of 5




way down


3 sets of 10 perarm




0.0 1 1:30 0.0 1 1:30





0.0 3



0.0 3 0.0 3



exercise

Med Ball Pass


exercise




Hurdle HopNo Load 4


No Load 4 No Load 4

No Load 4 No Load 4

No Load 4 No Load 4

RDL0.0 4 2:00



0.0 4 2:00 0.0 6 2:00 0.0 4 2:00 0.0 6 2:00


Raise0.0 10 2:00 6-Second Count On

Way DownChoose 10 2:00 0.0 10 2:00 Choose 10 2:00 0.0 10 2:00


Extension






Choose 8 2:00


Recovery Sets/Reps


seconds



seconds each












































way down





0.0 1 1:30 0.0 1 1:30 0.0 2 3:00





Way Down 0.0 1 3:00 0.0 1 3:00

Half Rack BackSquat





0.0 3 3:00 0.0 3 3:00

Glute Ham HyperNo Load 6 2:00 6- Second Count On


Row0.0 6 2:00

No Load 6 2:00 0.0 6 2:00

No Load 6 2:00 0.0 6 2:00

No Load 6 2:00 0.0 6 2:00

Russian TwistChoice 10 2:00 Dumbbell Curl To

PressChoose 8 2:00






Choose 8 2:00



Recovery Sets/Reps


































Isometric Emphasis Week 4 - Workout 1 Isometric Emphasis Week 4 - Workout 2Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps



Piston Squat WithBand

3 sets of 5 per leg

Cuban Press InclineWith Figure 8

3 sets of 5


Hip FlexorIsometric Prone

3 Sets of 5 with 3-second hold

Extension FlexionShoulder Shock

3 sets of 10 perarm




0.0 1 1:30 0.0 1 1:30

Half Rack BackSquat

0.0 1 3:00Hold Half Squat

Isometrically UntilFatigured

Isometric Chest HoldNo Load 1 3:00

Hold Chest HoldIsometrically Until

Fatigured0.0 1 No Load 1

Hold Isometrically 0.0 1 No Load 1

0.0 1Rest only after you

finish one set ofeach highlighted

exercise

No Load 1Rest only after you


exercise

Squat Jump PauseNo Load 4


No Load 4 No Load 4

3-Second Pause At BottomNo Load 4 No Load 4

No Load 4 No Load 4

Back Squat WithPause

0.0 3 Bench Press WithPause

0.0 3

0.0 3 0.0 3

3-Second Pause At Bottom0.0 3


0.0 3 0.0 3

Box JumpNo Load 4

Close Grip BenchPress Throw

0.0 4

No Load 4 0.0 4

No Load 4 0.0 4

No Load 4 0.0 4

RDL0.0 5 2:00 Pause At Bottom Dynamic Lat Pull

Down0.0 6 2:00 Pause At Top

0.0 5 2:00 0.0 6 2:00

0.0 5 2:00 0.0 6 2:00

0.0 5 2:00 0.0 6 2:00

Glute Ham IsometricSit Up Hold

No Load 1 Set To Fatigue 2:00 Standing MilitaryPress

0.0 6 2:00 Pause At Bottom

No Load 1 Set To Fatigue 2:00 0.0 6 2:00


Back Extension WithHold

Choose 10 2:00 Pause At Top 0.0 6 2:00

Choose 10 2:00 EZ Bar Tricep

Extension

Choose 5 2:00


Glute Ham IsometricHold

No Load 4 Sets of :30 or 2sets of 1:00

Hold Isometrically

Choose 5 2:00

Choose 5 2:00

EZ Bar Bicep CurlChoose 5 2:00



Choose 5 2:00

Choose 5 2:00

Pull Up Hang 2 sets of 1:00

Dip Isometric Hold Choose 4 Sets of :30 or 2sets of 1:00

Hold Isometrically

Foam Roller Quads and I-Band Bicep Curl Isometric

Hold Choose 4 Sets of :30 or 2sets of 1:00

Hold Isometrically

Recovery Sets/Reps





http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=piston%20squat%20with%20band


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=cuban%20press%20incline%20figure%208



http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=hip%20flexor%20isometric%20prone


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=extension%20flexion%20shoulder%20shock


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=back%20squat%20with%20pause





http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=squat%20jump%20pause






http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=box%20jump

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=close%20grip%20bench%20press%20throw



http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=dynamic%20supine%20lat%20pull%20down


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=glute%20ham%20isometric%20sit%20up%20hold


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=standing%20military%20press




http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=EZ%20tricep%20extension


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=glute%20ham%20isometric%20hold


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=EZ%20bar%20curl


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=pull%20up%20hang

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=dip%20isometric%20hold

http://www.xlathlete.com/view_exercise.jsp?exercise_id=835&browse_sport_id=0

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=bicep%20curl%20isometric%20hold









3 sets of 5 per leg Push Up Scapula

Shrug3 sets of 5 per arm


Bench GluteIsometric Hold


Tea Cup 3 sets of 5


Back Box Squat0.0 5 1:30

Warm Up SetsBench Press

0.0 5 1:30

Warm Up Sets0.0 3 1:30 0.0 3 1:30

0.0 1 1:30 0.0 1 1:30

Pause On Box 0.0 2 3:00 0.0 2 3:00 Pause At Bottom

0.0 2 3:00 0.0 2 3:00

0.0 1 3:00 0.0 1 3:00

0.0 1 3:00 0.0 1 3:00

0.0 2 3:00 0.0 2 3:00

Half Rack BackSquat




Two or three boardsdepending on your

height0.0 3 3:00 0.0 3 3:00

0.0 3 3:00 0.0 3 3:00

Glute Ham HyperIncline

No Load 8 2:00 Pause At Bottom Dumbbell Bent OverRow

0.0 5 2:00

No Load 8 2:00 0.0 5 2:00

No Load 8 2:00 0.0 5 2:00

No Load 8 2:00 0.0 5 2:00

Partner Lateral MedBall Toss

Choose 10 2:00 Straight Bar BicepCurl

0.0 5 2:00

Choose 10 2:00 0.0 5 2:00

Choose 10 2:00 0.0 5 2:00

Zercher GoodMorning

0.0 8 2:00 0.0 5 2:00

0.0 8 2:00 EZ Bar Throat Press 0.0 5 2:00

0.0 8 2:00 0.0 5 2:00

Isometric Squat Hold No Load 4 Sets of :30 or 2sets of 1:00

Hold Isometrically AtParallel

0.0 5 2:00

0.0 5 2:00

Isometric Chest Hold No Load 4 Sets of :30 or 2sets of 1:00

Hold Isometrically AtParallelRecovery Sets/Reps

Glute Ham Hang 1 Set of 2:00 Prone Dummbell Hold

On Bench Choose 4 Sets of :30 or 2sets of 1:00

Hold Isometrically At

Parallel

Partner Back Walks 2 sets per leg

Recovery Sets/Reps








http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=push%20up%20scapula%20shrug



http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=bench%20glute%20lift%20isometric%20hold


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=tea%20cup






http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=glute%20ham%20hyper%20incline


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=dumbbell%20bent%20over%20row


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=partner%20lateral%20med%20ball%20toss


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=straight%20bar%20curl


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=zercher%20good%20morning


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=EZ%20throat%20press

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=body%20weight%20squats



http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=isometric%20dumbbell%20hold%20prone%20on%20bench


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=partner%20back%20walks









3 sets of 5 per leg


3 sets of 5





3 sets of 10 perarm




0.0 1 1:30 0.0 1 1:30

Half Rack BackSquat









exercise



exercise



No Load 4 No Load 4


No Load 4 No Load 4



0.0 3

0.0 3 0.0 3



0.0 3 0.0 3

Box JumpNo Load 4


0.0 4

No Load 4 0.0 4

No Load 4 0.0 4

No Load 4 0.0 4



0.0 5 2:00 0.0 6 2:00

0.0 5 2:00 0.0 6 2:00

0.0 5 2:00 0.0 6 2:00









Extension

Choose 5 2:00



No Load 6 Sets of :30 or 3sets of 1:00

Hold Isometrically

Choose 5 2:00

Choose 5 2:00




Choose 5 2:00

Choose 5 2:00


Dip Isometric Hold Choose 6 Sets of :30 or 3sets of 1:00

Hold Isometrically


Hold Choose 6 Sets of :30 or 3sets of 1:00

Hold Isometrically

Recovery Sets/Reps




























































Tea Cup 3 sets of 5




0.0 5 1:30

Warm Up Sets0.0 3 1:30 0.0 3 1:30

0.0 1 1:30 0.0 1 1:30

Pause On Box 0.0 2 3:00 Add Chains To TheseSets


0.0 2 3:00 0.0 2 3:00

0.0 1 3:00 0.0 1 3:00

0.0 1 3:00 0.0 1 3:00

0.0 1 3:00 0.0 1 3:00

Half Rack BackSquat




Two or three boardsdepending on your

height0.0 3 3:00 0.0 3 3:00

0.0 3 3:00 0.0 3 3:00


Band 6 2:00 Pause At Bottom Dumbbell Bent OverRow

0.0 5 2:00

Band 6 2:00 0.0 5 2:00

Band 6 2:00 0.0 5 2:00

Band 6 2:00 0.0 5 2:00



0.0 5 2:00

Choose 10 2:00 0.0 5 2:00

Choose 10 2:00 0.0 5 2:00

Zercher GoodMorning

0.0 8 2:00 0.0 5 2:00

0.0 8 2:00 EZ Bar Throat Press 0.0 5 2:00

0.0 8 2:00 0.0 5 2:00

Isometric Squat Hold No Load 6 Sets of :30 or 3sets of 1:00


0.0 5 2:00

0.0 5 2:00

Isometric Chest Hold No Load 6 Sets of :30 or 3sets of 1:00



On Bench Choose 6 Sets of :30 or 3sets of 1:00


Parallel


Recovery Sets/Reps












































3 sets of 5 per leg


3 sets of 5





3 sets of 10 perarm




0.0 1 1:30 0.0 1 1:30

Half Rack BackSquat









exercise



exercise



No Load 4 No Load 3


No Load 4 No Load 3



0.0 3

0.0 3 0.0 3



0.0 3 0.0 3

Box JumpNo Load 4


0.0 3

No Load 4 0.0 3

No Load 4 0.0 3

No Load 4 0.0 3



0.0 4 2:00 0.0 5 2:00

0.0 4 2:00 0.0 5 2:00

0.0 4 2:00 0.0 5 2:00









Extension

Choose 5 2:00



No Load 4 Sets of 1:00 or 2Sets of 2:00

Hold Isometrically

Choose 5 2:00

Choose 5 2:00




Choose 5 2:00

Choose 5 2:00


Dip Isometric Hold Choose 4 Sets of 1:00 or 2Sets of 2:00

Hold Isometrically


Hold Choose 4 Sets of 1:00 or 2Sets of 2:00

Hold Isometrically

Recovery Sets/Reps




























































Tea Cup 3 sets of 5




0.0 5 1:30

Warm Up Sets0.0 3 1:30 0.0 3 1:30

0.0 1 1:30 0.0 1 1:30

Pause On Box 0.0 2 3:00 Add Bands To TheseSets


0.0 2 3:00 0.0 2 3:00

0.0 1 3:00 0.0 1 3:00

0.0 1 3:00 0.0 1 3:00

0.0 1 3:00 0.0 1 3:00

Half Rack BackSquat

0.0 3 3:00 Set rack level to halfthe depth of your

regular back squat

Board Bench Press0.0 3 3:00 Two or three boards

depending on yourheight

0.0 3 3:00 0.0 3 3:00 0.0 3 3:00 0.0 3 3:00


Band 6 2:00 Pause At Bottom Dumbbell Bent OverRow

0.0 5 2:00

Band 6 2:00 0.0 5 2:00

Band 6 2:00 0.0 5 2:00

Band 6 2:00 0.0 5 2:00



0.0 5 2:00

Choose 10 2:00 0.0 5 2:00

Choose 10 2:00 0.0 5 2:00

Zercher GoodMorning

0.0 8 2:00 0.0 5 2:00

0.0 8 2:00 EZ Bar Throat Press

0.0 5 2:00

0.0 8 2:00 0.0 5 2:00

Isometric Squat Hold No Load 4 Sets of 1:00 or 2Sets of 2:00


0.0 5 2:00

0.0 5 2:00

Isometric Chest Hold No Load 4 Sets of 1:00 or 2Sets of 2:00



On Bench Choose 4 Sets of 1:00 or 2Sets of 2:00


Parallel


Recovery Sets/Reps








































Concentric/Reactive Emphasis Week 7 - Workout 1 Concentric/Reactive Emphasis Week 7 - Workout 2Warm Up/Prehab Sets/Reps Warm Up/Prehab Sets/Reps




3 sets of 5 per leg


3 sets of 5


Hip FlexorOscillatory

Prone

3 Sets of 10oscillations


3 sets of 10 perarm




0.0 1 1:30 0.0 1 1:30

Use 25 lb Weight ReleasersFor Reps 1 and 3

0.0 2+2 4:00 Use cluster sets with15 seconds rest in

betweenUse 15 lb Weight Releasers

For Reps 1 and 3


between0.0 2+2 0.0 2+2

0.0 2+2 0.0 2+2

0.0 2+2Rest only after you


exercise

(Rep 1, Rep 2) rest(Rep 3, Rep 4)



exercise


Squat Jump WithWeight

0.0 3Close Grip Bench

Press Throw

0.0 3

0.0 3 0.0 3

0.0 3 0.0 3

0.0 3 0.0 3

Hurdle HopNo Load 4


No Load 4 No Load 3

No Load 4 No Load 3

No Load 4 No Load 3

Accclerated BandSquat Jump

Band 4 Accclerated BandPush Up

Band 3 Wrap bands around

shoulders and chest,attach to a rack above,and perform push ups

Band 4 Band 3

Band 4 Band 3

Band 4 Band 3

RDL Olympic Style0.0 4 2:00 Dynamic Lat Pull

Down0.0 6 2:00 Make EXPLOSIVE

0.0 4 2:00 0.0 6 2:00

0.0 4 2:00 0.0 6 2:00

0.0 4 2:00 0.0 6 2:00

Incline Overhead SitUp

Choose 10 2:00 Push Press

0.0 5 2:00 Make EXPLOSIVE

Choose 10 2:00 0.0 5 2:00

Choose 10 2:00 0.0 5 2:00

Back Extension WithTwist

Choose 10 2:00 0.0 5 2:00

Choose 10 2:00 Dual-Action Tricep

Band Extension

Choose 6 2:00


Partner SquatOscillatory

Partner 2 Sets of 10Oscillations 2:00 Small Range of Motion

Near Parallel

Choose 6 2:00

Dual-Action BicepCurls

Choose 6 2:00

Choose 6 2:00



Extended Oscillatory

Push Up No Load 2 Sets of 10Oscillations 2:00 Small and Fast Range of

Motion


Recovery Sets/Reps


seconds



seconds each









http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=straight%20leg%20hip%20flex%20oscillatory







http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=squat%20jump%20with%20weight






http://stage.stacktv.stack.com/showroom.aspx?lineupID=Training_2&channelID=Training&titleID=1312359398&sr=true


http://www.xlathlete.com/


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=rdl%20olympic%20style



http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=incline%20over%20head%20sit%20up


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=push%20press

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=back%20extension%20with%20twist




http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=partner%20squat%20oscillatory





http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=oscillatory%20extended%20push%20up















OscillatoryBench Glute

Lifts


Tea Cup 3 sets of 5


Back Squat WithChains

0.0 5 1:30

Warm Up Sets

Bench Press WithChains

0.0 5 1:30

Warm Up Sets0.0 3 1:30 0.0 3 1:30 0.0 1 1:30 0.0 1 1:30 0.0 2 3:00 Add Chains To These

Sets 0.0 2 3:00 Add Chains To These

Sets 0.0 2 3:00 0.0 2 3:00 0.0 1 3:00 Make Explosive! 0.0 1 3:00 Make Explosive!

0.0 1 3:00 0.0 1 3:00

0.0 2 3:00 0.0 2 3:00

Half Rack BackSquat





0.0 2 3:00 0.0 2 3:00

Glute Ham HyperWith Weight

Choose 6 2:00 Dual ActionDumbbell Rows

Choose 5 2:00





Choose 10 2:00 Band TricepExtension

Band 8 2:00 Make EXPLOSIVE

Choose 10 2:00 Band 8 2:00

Choose 10 2:00 Band 8 2:00

Zercher GoodMorning

0.0 6 2:00 Bicep Curl Shock


0.0 6 2:00 0.0 8 2:00

0.0 6 2:00 0.0 8 2:00

Oscillatory SingleLeg Squat

No Load 2 Sets of 10Oscillations Each 2:00 Small Range of Motion

Near ParallelOscillatory Box

Push UpNo Load 2 Sets of 10

Oscillations Each 2:00 Small Range of MotionNear Parallel

Recovery Sets/Reps Recovery Sets/Reps














http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=oscillatory%20bench%20glute%20lifts













http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=dual%20action%20db%20rows




http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=band%20tricep%20extension




http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=bicep%20curl%20shock

http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=oscillatory%20single%20leg%20squat


http://www.xlathlete.com/view_exercise.jsp?sport=HOCKEY&exercise_name=oscillatory%20box%20push%20up













3 sets of 5 per leg


3 sets of 5



Prone



3 sets of 10 perarm




0.0 1 1:30 0.0 1 1:30




For Reps 1 and 3


between0.0 2+2 0.0 2+2

0.0 2+2 0.0 2+2



exercise




exercise




Press Throw

0.0 3

0.0 3 0.0 3

0.0 3 0.0 3

0.0 3 0.0 3

Hurdle HopNo Load 4


No Load 4 No Load 3

No Load 4 No Load 3

No Load 4 No Load 3





Band 4 Band 3

Band 4 Band 3

Band 4 Band 3



0.0 4 2:00 0.0 5 2:00

0.0 4 2:00 0.0 5 2:00

0.0 4 2:00 0.0 5 2:00




Choose 10 2:00 0.0 5 2:00

Choose 10 2:00 0.0 5 2:00


Choose 10 2:00 0.0 5 2:00


Band Extension

Choose 6 2:00




Near Parallel

Choose 6 2:00


Choose 6 2:00

Choose 6 2:00





Motion


Recovery Sets/Reps




























































Lifts


Tea Cup 3 sets of 5


Back Squat WithBands

0.0 5 1:30

Warm Up Sets


0.0 5 1:30

Warm Up Sets0.0 3 1:30 0.0 3 1:30 0.0 1 1:30 0.0 1 1:30 0.0 2 3:00 Add Bands To These

Sets 0.0 2 3:00 Add Bands To These

Sets 0.0 1 3:00 0.0 1 3:00 0.0 1 3:00

Push Hard On Way Up! 0.0 1 3:00 Push Hard On Way

Up! 0.0 1 3:00 0.0 1 3:00 0.0 2 3:00 0.0 2 3:00

Half Rack BackSquat





0.0 2 3:00 0.0 2 3:00



Choose 5 2:00







Choose 10 2:00 Band 8 2:00

Choose 10 2:00 Band 8 2:00

Zercher GoodMorning



0.0 6 2:00 0.0 8 2:00

0.0 6 2:00 0.0 8 2:00

























































3 sets of 5 per leg


3 sets of 5



Prone



3 sets of 10 perarm




0.0 1 1:30 0.0 1 1:30




For Reps 1 and 3


between0.0 2+1 0.0 2+1

0.0 2+1 0.0 2+1



exercise

(Rep 1, Rep 2) rest(Rep 3)



exercise

(Rep 1, Rep 2) rest(Rep 3)



Press Throw

0.0 3

0.0 3 0.0 3

0.0 3 0.0 3

0.0 3 0.0 3

Hurdle HopNo Load 4


No Load 4 No Load 3

No Load 4 No Load 3

No Load 4 No Load 3





Band 4 Band 3

Band 4 Band 3

Band 4 Band 3



0.0 3 2:00 0.0 5 2:00

0.0 3 2:00 0.0 5 2:00

0.0 3 2:00 0.0 5 2:00




Choose 10 2:00 0.0 5 2:00

Choose 10 2:00 0.0 5 2:00


Choose 10 2:00 0.0 5 2:00


Band Extension

Choose 6 2:00




Near Parallel

Choose 6 2:00


Choose 6 2:00

Choose 6 2:00





Motion


Recovery Sets/Reps




























































Lifts


Tea Cup 3 sets of 5


Back Squat WithBands

0.0 5 1:30

Warm Up Sets


0.0 5 1:30

Warm Up Sets0.0 3 1:30 0.0 3 1:30 0.0 1 1:30 0.0 1 1:30 0.0 2 3:00 Add Bands To These

Sets 0.0 2 3:00 Add Bands To These

Sets 0.0 1 3:00 0.0 1 3:00 0.0 1 3:00

Push Hard On Way Up! 0.0 1 3:00 Push Hard On Way

Up! 0.0 1 3:00 0.0 1 3:00 0.0 1 3:00 0.0 1 3:00

Half Rack BackSquat





0.0 2 3:00 0.0 2 3:00



Choose 5 2:00







Choose 10 2:00 Band 8 2:00

Choose 10 2:00 Band 8 2:00

Zercher GoodMorning



0.0 6 2:00 0.0 8 2:00

0.0 6 2:00 0.0 8 2:00













Program Designed by Jonathon Janz & Cal Dietz








































Documents

XLAthlete.com Hockey Advanced Off-Season Strength Training...XLAthlete.com Hockey Advanced Off-Season Strength Training € Eccentric Emphasis Week 2 - Workout 3 € Eccentric Emphasis