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Yorkton RawTec Maulers
Member of Saskatchewan AAA Midget Hockey League
“The highest compliment that you can pay me is to say that I work hard every day, that I never dog it.” –
Wayne Gretzky
Developed by Mauler Coaching Staff
“Right now, your competition is training”
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Contents Preface:................................................................................................................................................................................................................................................ 2
Player Letter ......................................................................................................................................................................................................................................... 3
Yorkton RawTec Maulers AAA Midget Summer Program Overview .......................................................................................................................................................... 4
Mental Toughness............................................................................................................................................................................................................................. 4
What is Mental Toughness? ........................................................................................................................................................................................................... 4
Sleep ................................................................................................................................................................................................................................................ 5
Nutrition........................................................................................................................................................................................................................................... 5
Exercise ............................................................................................................................................................................................................................................ 6
Stretching ..................................................................................................................................................................................................................................... 6
Technique – Quality not Quantity ................................................................................................................................................................................................... 6
Equipment and Exercise Selection .................................................................................................................................................................................................. 6
Cardio ........................................................................................................................................................................................................................................... 7
Reps, Weight and Rest between Sets .............................................................................................................................................................................................. 7
Outside the Program ......................................................................................................................................................................................................................... 8
Testing ............................................................................................................................................................................................................................................. 9
Workout Libraries ............................................................................................................................................................................................................................... 11
Stretching Routine Library ............................................................................................................................................................................................................... 11
Conditioning Routine Library ........................................................................................................................................................................................................... 12
Speed, Agility and Power Drill Library ............................................................................................................................................................................................... 12
Plyometric Drill Library .................................................................................................................................................................................................................... 13
Lifts and Exercise Library ................................................................................................................................................................................................................. 14
Lift #1 Exercises ........................................................................................................................................................................................................................... 14
Lift #2 Exercises ........................................................................................................................................................................................................................... 16
Core Exercises ............................................................................................................................................................................................................................. 19
Offseason Calendar ............................................................................................................................................................................................................................. 20
Daily Sleep, Nutrition and Exercise Logs ............................................................................................................................................................................................... 25
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Preface: The Season Workout Schedule will be tracked online and discussed during season planning meetings, this guide will take you up to the first week of RawTec Mauler practice. It is comprehensive and all workouts have both weight and non -weight options depending on your age and/or stage of development. 2004-05 players we highly recommend you do all the non-weight exercises. If you have any questions, please contact Kevin Rawlick.
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Player Letter
Dear RawTec Maulers’ Players and Prospects,
We hope this letter finds you working hard in school, getting ready for the summer and enjoying some much needed time away from the rink. With a few weeks off
after Spring Camp it is getting to that time of the year where the blood, sweat and tears that come with training are upon us. We have spent a great deal of focus
developing the training plan that fits well with Midget age hockey players. Our testing is based on the NHL entry draft testing and the training as hard as the pros, so
get ready. With it being a few weeks late getting out this year please start the program on the correct date but put your initial testing in before you begin and
document.
The Offseason Handbook includes this letter, program overview, offseason calendar, workout libraries and a detailed workout log. All blue underlined text can be
clicked on to view the web article or video. Please print out this program and put into a three-ring binder for your documentation over the summer.
Please look through all materials and if you have any questions please contact Coach Kevin Rawlick. You will be doing baseline testing at the start of the program to
find your 3-rep max and a final test at the end of it to measure your progress.
Document every workout with the log provided and bring the documents with you to camp. If you are on a separate program with a trainer, please have them provide
you with a baseline and progress test results and a daily workout log that you can provide us at camp. Either way, please bring the documents to camp, they are
required.
Friday afternoon at camp will be fitness testing and school tours. There will be minimum test standards that will need to be achieved before you are allowed on the
ice. These are listed in the Fall Fitness Tests section of this handbook. Prospective players will be asked to leave camp and returning players and committed to players
this will forfeit your roster spot. See the testing section for minimums.
Players that show up in the best shape for the season always have the most successful year. Sleep, eat and train right and a successful season awaits you. Remember
this is one part of your career you can control.
Have a fun and productive summer, see you at Fall Camp!
Sincerely,
Coach Kevin
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is a disease.” – V.L. Allinear
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Yorkton RawTec Maulers AAA Midget Summer Program Overview
Mental Toughness
What is Mental Toughness?
Vince Lombardi explained mental toughness as good as one can when he said, "Mental toughness is many things and rather difficult to explain. Its qualities are sacrifice
and self-denial. Also, most importantly, it is combined with a perfectly disciplined will that refuses to give in. It’s a state of mind – you could call it ‘character in action.’"
Dr. Jim Loehr defines it as, "the ability to consistently perform towards the upper range of your talent and skill regardless of competitive circumstances ."
“The U.S. Navy SEALs are among the most courageous men on earth. Their secret: mental conditioning.” Men’s Health
To train, compete and play hockey at the level you are at, you already have mental toughness. To continuing competing at the “next level” in your hockey career, just like
physical training, you will have to train your brain to develop your mental toughness. Mind and body preparedness, drive, visualization and confidence help with mental
toughness. Doing things outside of your comfort level and taking on new challenges are important to your development. It will help you train with a purpose, compete
with confidence, set and achieve goals, manage success and failure, develop as an athlete and as a team win a championship continually getting betting as a person and
teammate.
Test Your Mental Toughness, click here
Below is a list of articles, movies and links to videos that will help you develop your “Mental Toughness.” Each is a little different so try to take at least 1 lesson from them
that is going to help you develop as a leader, athlete and a person. Watch them over the course of the summer and be sure you research more online, remember
knowledge is power.
Books and Articles (click on links) Videos (click on links)
Hockey Tough: Saul Mi ller Sidney Crosby: On The Ice and Beyond
The New Toughness Training for Sports:…by Dr. Jim Loehr Navy SEAL Tra ining - Self Confidence
Movies and Documentaries (click on links) US Navy SEAL Paul Tharp on Mental Toughness
The Rocket Invincible MICHAEL JORDAN: " The Flu Game "
Remember the Titans Rudy Mental Training for Hockey
Hoos iers Rocky 1-4 Mental Toughness: The X-Factor in Sport and Li fe
Glory Road Bi l ly Jack TEDxVictoria - Dr. Sean Richardson - Mental Toughness
42 Miracle Mental Toughness Training
We Are Marshall Raging Bull 10 MAXIMS OF MENTAL TRAINING
Pumping Iron w/ Arnold Schwarzenegger Sport psychology - inside the mind of champion athletes
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Primetime with Coach K
John Wooden: The difference between winning and succeeding
Sports Psychology: Visualization-Performance Coaching Tips
Motivational Coach Speeches to Pump You Up for Sports
Sleep The most overlooked component of any training regime is sleep. Chances are, you should be getting 1-2 hours more than you currently are getting. Athletes your age in
training typically need 10-11 hours of sleep daily. For your age group this is critical as hormones are released for growth and muscle recovery is at its peak during sleep.
Your sleep pattern should be regular times to bed each night and getting up each morning. Take a short nap if needed during the day. Please document it in your daily
workout log. Sleep is your secret weapon to a successful off season.
Read more on the importance of sleep to athletes here (click links to view articles):
Sleep Increase Athletic Performance, Click Here for More
Sleep a Priority in Training for Athletes, Click Here for More
Nutrition It is very important that you eat and hydrate properly all summer, remember, “You can't out-train bad nutrition.” The most important aspect over looked is your
water intake. So be sure to focus on lean protein, nuts, fruits, and vegetables and drink a ton of water. Before and after workouts make sure you stay hydrated. Your
body absorbs most nutrients it needs to replenish up to 60 minutes after working out, at practice and at games. Make sure you get a good post workout meal or shake
into your body as soon as possible after these activities.
Depending on whether you are trying to add, maintain or lose weight will dictate how much and what proportions of Protein, Carbs and Fat you need to intake. There is a
link below to a calculator for designing your nutrition diet based on Gain Muscle, Maintain Weight and Lose Weight. Everyone is different, but the suggested Calories
Strategy is listed in the “Summer Workout, Health and Nutrition Log.” There is also as a link to a food nutritional value database for easy lookup of food caloric values.
Use these resources to design your diet and keep track of it in your “Summer Workout, Health and Nutrition Log.” Remember to take your total calories needed from
Protein, Carbs and Fat and split them up into 5-7 meals including your health shakes and smoothies, for example; Breakfast, Snack, Lunch, Pre-Workout, Post Work-Out,
Supper and Snack. (I don’t recommend them but if you are going to use them, make sure your protein drinks, health shakes are manufactured in Canada and not just
bottled here. You never know what is put into them. The US, China, Thailand, etc have no regulations for health shakes, protein bars, etc. Your healthiest choice is to eat
properly.)
Find your athletic edge: Brendan Brazier at TEDxFremont, Click Here for More
Calorie Intake Calendar (use 18 for age on calculator), Click Here for More
Food Nutritional Value Database, Click Here for More
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Exercise “Check Ego at Door, Work Hard, Train Smart”
All stretches, lifts, plyometric, power/agility/speed drills have instructional video in the video library. Review them for proper technique and guidance. If you have any
questions or are unsure about something, please contact us.
Exercise is mentioned last simply for the fact that any weight you lift, mile you run or sprint you do are fruitless if your Mental Toughness, Nutrition and Sleep are not
taken care of first. The most important thing when training is SAFETY. Make sure you always have a lifting partner/spotter and during your testing, try and have two or
more.
Stretching
Stretching will be done before and after all training sessions. These will consist of a 15-30 minute stretch detailed in the stretching section, developed for your specific age
group. It is focused on static, yoga and dynamic hitting all muscle groups at least twice. I know you want to pump the biceps but this is hockey not body building, YOU
NEED TO BE FLEXIBLE. You will also do a Dynamic Stretch before cardio, power/agility or plyometric. Overall you will spend close to 30-45 minutes per workout dedicated
to flexibility and muscle injury prevention. You should be stretching in front of the TV, sitting at the beach, etc. You can never stretch enough, it is crucial for injury
prevention, muscle growth, muscle repair, lactic acid removal and increased strength.
Technique – Quality not Quantity
Focus on technique rather than weight, number and speed, remember check your ego at the door. If you are not using proper technique you are going to hurt yourself or
damage growth plates. Please review the lifting videos and plyometric/power/agility drills in detail and make sure your partner is diligent in watching your form. If your
form is not there, drop the amount of weight or remove weight and master the technique or slow down on the plyometric or agility/power drill.
Equipment and Exercise Selection
Many of the drills, lifts and stretches can be done with little to no equipment. The start of the program will not use much weight at all focusing on technique. After this
we will test your 3-rep max, if weight training is okay for you considering your development. Younger guys especially 2004 and 2005’s will not do their 3-rep max and will
not use weights during the workouts. This is a parent’s decision but if you have questions please do not hesitate to contact us.
Once we get done the testing, the weight based lifts will increase and we will add drills that require a ladder rope, weight bench, resistant bands, weight sled, jump rope,
heavy bag for boxers, stationary and/or normal bike, medicine ball, Swiss Ball, pool for swimming, leg press, etc. You may not have access to all the equipment which is
fine substituting it for another targeting the same muscle group. Some of the equipment such as ladder rope can be made with masking tape, etc. The suggested
workout is that, suggested. If you can increase your reps, need to take it down a step, have time for another set, have another exercise or equipment that targets the
same muscle group use it and document it.
Do what you can with the equipment you have. Whenever you can swim for your cardio do it if you have access to a pool. A heavy bag is an excellent workout and builds
incredible confidence and I strongly suggest using. Hill sprints and beach sprints are excellent and you have access to that substitute it in your workout. The workout
libraries later give you more exercises that what we use so review them all and if you have access to that adjust your workouts or call Kevin and we can adjust them
together.
At the end of the day, there is a lot more exercises and lifts used in the plan than necessary. This is to give everyone options as everyone’s trai ning facilities will be
different.
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Remember all 2004’s and 2005’s SHOULD use non-weight exercises.
Cardio
As mentioned above alternate it, keep things fresh and use the facilities you have available. No matter what cardio you are doing make sure you are constantly checking
your heart rate, either manually or from the equipment you are using and make sure it is in your Target He art Rate.
What is a Target Heart Rate? Click Here for More
What is My Target Heart rate? Click Here for More
Reps, Weight and Rest between Sets
This workout plan is defined with sets and reps that will be changing so please make sure to follow it as the Periodization Phase changes. No matter what Periodization
Phase you are in, the most important thing at your age is not to lift weights to muscle failure. This is especially important for 15 year olds. What this means is that the
last few reps should be tough but you should be able to complete all sets and reps, so adjust your weight accordingly. If you are not fully developed, you can damage
growth plates if you take it to muscle failure. If weights are too much for the younger players substitute for non-weight exercises such as push-ups instead of bench
press, etc. Remember, work hard and train smart. Your time between sets and activities should be between 1:30-2:00 minutes unless otherwise documented such as
in most of the plyometric exercises etc.
Each Yorkton RawTec Maulers AAA Midget 2017 Summer Workout, Health and Nutrition Log day sheet has the amount of reps you do during our sets and the weight you
use. The weight we use will be a % based off your 3 rep maximum lift which you will be testing. This Periodization Lifting Plan will keep things fresh and target specific
short term goals to get you ready for camp and the upcoming season. Your plan summary is below. Remember to document your workouts daily with weights used
and/or reps achieved in each set.
3 Rep Max Testing
You will also be testing your max lifts on certain exercises. As mentioned before when doing this, be very careful, have multiple spotters and remember you are just trying
to find your 3 Rep Max lift amount so you can figure out your weights to lift during the summer. Make sure you document them once done testing. These can and will be
adjusted as the summer goes but the initial test gives you a starting point, so BE HONEST and KEEP TECHNIQUE.
As mentioned above, “Younger guys especially 2004 and 2005’s will not do their 3 rep max and will not use weights during the workouts. This is a parents decision but if
you have questions please do not hesitate to contact us. “
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Outside the Program Remember this program is going to take a few hours a day at most, the rest of the day is yours. Here are some things that you can do away from the sleep, nutrition and
workouts that will help you develop as a person and athlete.
1. Treat others the way you want to be treated, everywhere all the time.
2. Help your family they sacrifice a lot for you to play at this level.
3. Compete as hard in the classroom as you do in hockey. Finish your year strong.
4. Get a tennis or rubber ball and carry it with you, squeeze it all summer long.
5. Get a small wooden ball and stick handle it in the house, in the yard, at the campsite, etc.
6. Get something to shoot off and shoot pucks and stickhandle as often as you can.
7. Have your stick around do forearm lifts, wrist curls, etc. with stick while watching TV
8. Watch hockey videos, research more on psychology, nutrition, sleep, lifting, etc. Knowledge is power.
9. Make pro decisions, stay away from trouble. Get home early and get rested, nothing good happens after 11pm.
10. Enjoy your summer with family and friends.
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Testing Fall Testing
The following test will be conducted during Fall Camp, make sure you are prepared. The top overall average will be awarded the Tanner Jeannot Fitness Award. Last
year’s winner was our Captain, Aiden Bulych shown below and our top 11 all made the team or moved on to junior.
Player Last Player First
Final Ranking
Avg Rank
Push Ups
PU Rank
Sit Up
SU Ranks
Vert Jump
VJ Rank
Long Jump
LJ Rank
Wall Sit
WS Rank
20 Yd Shuffle
Shuffle Rank
Stand and
Reach SR
Rank Beep Beep Rank
Bulych Aiden 1 8.88 60 6 118 5 28 2 102 10 13:21 3 5.10 5 4 28
13-
01 12
Bulych Kaleb 2 9.50 51 13 120 3 27 5 110 1 12:52 4 5.10 5 4 28
12-
07 17
Maier Nolan 3 13.38 40 44 177 1 26 10 106 5 4:00 27 4.90 3 9 1 12-09 16
Schmuland Jordan 4 13.75 80 1 101 12 27 5 94 32 3:35 36 4.90 3 8 3 12-06 18
Korczak Kaedan 5 16.00 40 44 167 2 28 2 108 3 3:00 54 4.90 3 8 3 12-07 17
Korczak Ryder 6 18.50 46 25 51 52 25 17 97 20 6:00 16 4.80 2 6 9
13-
07 7
Sperling Keanan 7 18.88 59 8 85 18 28 2 106 5 2:00 83 4.90 3 6 9 12-01 23
Berezowski Jackson 8 19.25 62 4 80 22 26 10 88 60 3:23 42 4.90 3 6 9 14-01 4
Bryksa Troy 9 19.88 40 44 76 24 23 34 94 32 6:15 13 5.30 7 8 3 14-07 2
Dycer Austin 10 20.00 47 24 45 77 26 10 107 4 5:09 20 5.40 8 6 9 13-06 8
Arnold Reid 11 20.13 50 16 120 3 23 34 94 32 5:20 19 4.70 1 2 50
13-
10 6
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Test Focus Test Minimum Required
Mauler Avg
Mauler Record
Record Holder
Body Composition
Height NA NA NA
Weight NA NA NA
Body Fat NA NA NA
Wingspan NA NA NA Strength, Power and Muscular
Continuous Push-ups (No Pausing) 25 reps 43 reps 107 reps Tanner Jeannot
Continuous Curl-ups (No Pausing) 30 reps 55 reps 132 reps Tanner Jeannot
Vertical Jump NA 23 inches 29 inches Kaeden Korczak
Long Jump NA NA NA
Wall Sit 50 seconds NA NA
Chin-ups NA NA NA Agility
20 Yard Shuffle (Pro 5-10-5) 6 seconds NA NA Flexibility
Sit and Reach
Reach to toes
Plus 1 Plus 12 Turner
Ottenbreit
Aerobic/Anaerobic Test Beep Test Level 10-2 Level 11-4 Level 13-10 Brett Kemp On Ice Beep Test NA Level 5-2 Level 7-2 Kaeden Korczak
Personality
Personality Type Discovery NA NA NA
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Workout Libraries
Stretching Routine Library
Pre and Post Workout Stretch Order (Done Before and After Every Workout)
Dynamic Warm-up Order (Done Before Cardio,
Speed/Agility/Power and Plyometric) Sphinx Pose Hip Mobility Montage
Cobra Push-Up High Knee Skip - 3 x 10 yds
Kneeling Forearm Stretch Power Skip - 3 x 10 yds
Glute Bridge w/ Reach Straight-Leg Skip - 3 x 10 yds
Wrist Circle Butt Kick - 3 x 10 yds
Neck Rotations Karaoke - 3 x 10 yds
Dumbbell Arm Circles(w/ or w/out weight) Burpee x 10
Rear Bicep Stretch
Triceps Stretch
Behind Head Chest Stretch
Dynamic Chest Stretch
Standing Bench Hamstring and Calf Stretch
Runner's Stretch
Split Stance Adductor Mobilization
Kneeling Hip Flexor Stretch
Wall Hip Flexor Mobilization
Wall Push Calf Stretch
Knee-Break Ankle Mobilization
Ankle Circle
Side-to-Side Leg Swing
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Conditioning Routine Library Choose alternate activities listed in you your daily log exercises depending on equipment, weather, etc. if needed.
Monday Tuesday Wednesday Thursday Friday Saturday
Gassers (1 gasser = 4x50 yds) Running Heavy Bag Stationary Bike
Gassers (1 gasser = 4x50 yds) Heavy Bag
1/2 Gassers (1/2 gasser = 2x50 yds) Sta ir Running Swimming Bicycl ing
1/2 Gassers (1/2 gasser = 2x50 yds) Swimming
300 yd Shuttle
El l iptical Trainer
300 yd Shuttle
Hi l l Sprint Hi l l Sprint
Jump Rope Cardio Jump Rope Cardio
Speed, Agility and Power Drill Library Choose alternate activities listed in you your daily log exercises depending on equipment, weather, etc. if needed.
Agility Speed Drills Power Drills
4 Cone x 5 (Box Shuffle, Box Karaoke, X Shuffle, X Front/Backs, Reactionary)
15 yd Starts - Side Lunge Burpee Push-up
Agi l ity Ladder Side Slide with Base - 20 yds 15 yd Starts - 2 Point Double DB Rack Walk
Figure 8 Cone 2 Forward 1 Back then Sprint Sand Hill Sprint
Karaoke - 40 yds Agi l ity Sprint to Backpedal - 20 yds Sled Sprint
Pro 5-10-5 Bui ld Ups Swiss Ball Wall Squat Lateral Raise
Side Shuffle - 40 yds
Backward Sled Sprint
Tire Fl ip
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Plyometric Drill Library Choose alternate activities listed in you your daily log exercises depending on equipment, weather, etc. if needed.
Front-to-Back Hop Mountain Cl imber
Agi l ity Ladder One-Leg Drill
Single-Leg Slalom Jump Grasshopper Mountain Cl imber
Agi l ity Ladder High Knee Run
Double Leg Hop
Jump Rope Routine (Double Leg, Al ternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg Side to Side)
Agi l ity Ladder Two in Two Out
Lateral Cone Hops
Agi l ity Ladder In-Out Drill
Box Jump Squat Jumps
Agi l ity Ladder Icky Shuffle
Plyometric Lunge Plyometric Push-up Agi l ity Ladder Single-Leg Lateral Zig Zag
Spl it Squat Jump Bosu Foot Taps
Plyometric Step-Up Bosu Side to Sides
Toe Tappers
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Lifts and Exercise Library Choose alternate activities listed in you your daily log exercises depending on equipment, weather, etc. if needed.
Lift #1 Exercises Log Code Base Muscle Groups Main Focus Muscle Group
Chest
Exercises with Weight
Bench Press Bench Press Mid Chest
DB Dec BP DB Decline Bench Press Lower Chest
DB Fly’s DB Fly’s Mid Chest
DB Inc BP DB Incline Bench Press Upper Chest
SB CP Swiss Ball Chest Press All Chest
Exercises with No Weight
Clap Push-up Clap Push-up Mid Chest
Decl Push-Up Declined Push-Up Upper Chest
Judo-Push-up Judo-Push-up Mid Chest
Push-ups Push-ups Mid Chest
Wide Push-ups Wide Push-ups Mid Chest
Shoulders
Exercises with Weight
45 Supras 45 Degree Negative Supraspinatus Shoulder
Alt DB Press Alternating Seated DB Military Press w/ Hold Shoulder
DB L Lat Raise DB L Lateral Raise Shoulder
DB Rear Lat Raise DB Rear Lateral Raise Traps
DB Up Row DB Upright Row Shoulder
Landmines Two-Handed Landmine Press Shoulder
Power Shrug Power Shrug Traps
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Thumbs-up DB LR Thumbs-Up Bent-Over DB Lateral Raise Shoulder
Exercises with No Weight
Back-to-Wall Back-to-Wall Shoulder Flexion Shoulder
Inverted Row Inverted Row Traps
Triceps
Exercises with Weight
CG Board BP Close-Grip Board Bench Press Triceps
DB JM Press DB JM Press Triceps
RG 1 Arm Cables Reverse-Grip One-Arm Cable Tricep Extension Triceps
Exercises with No Weight Triceps
Bench Dip Bench Dip Triceps
Narrow Push-ups Narrow Push-ups Triceps
Forearms
Exercises with Weight
BB Wrist Curl Behind Back Wrist Curl Wrist
KB/DB Farmer Kettlebell/DB Farmer's Walk Forearm
PUs DB Wrist Curl Palms-Up DB Bench Wrist Curl Forearm
Exercises with No Weight
Finger Push-up Fingertip Push-ups Forearm
Sledgehammer 2-Hand Sledgehammer Slam Forearm
Wrist Roller Wrist Roller Wrist
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Lift #2 Exercises Log Code Base Muscle Groups Main Focus Muscle Group
Legs
Exercises with Weight
DB Calf Raise DB Calf Raise Calves
SB Calf Raise Swiss Ball Weighted Single-Leg Wall Calf Raise Calves
Cable Hip Add Cable Hip Adduction Groin
Mach Thigh Add Machine Thigh Adductor Groin
RDL Romanian Deadlift Hamstrings
Lying Leg Curl Lying Leg Curl Hamstrings
Power Clean Power Clean Hamstrings
Sumo Deadlift Sumo Deadlift Hamstrings
Hang CP Hang Clean and Press Hamstrings
SL DB RDL Single-Leg DB Romanian Deadlift Hamstrings
W Lying Hip Abd Weighted Lying Hip Abduction Hip Flexors
Mach Thigh Abd Machine Thigh Abductor Outer Thighs
Plie DB Squat Plie DB Squat Outer Thighs
Snatch Pull Snatch Pull from Floor Quads
Squat Squat Quads
Leg Extension Leg Extension Quads
DB Step-up Dumbbell Step-Up Quads
Leg Press Leg Press Quads
Walking OH Lunge Walking Overhead Lunge Quads
DB Lunge DB Lunge Quads
2 x BOSU Ball Lunge Double BOSU Ball Lunge Quads
DB Side Lunge DB Side Lunge Quads
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DB Rev Lunge Dumbbell Reverse Lunge Quads
Exercises with No Weight
RB Ankle Twist Resistance Band Ankle Twist Ankles
RB Anterior Tibialis Resistance Band Anterior Tibialis Shins
BW Calf Raises Bodyweight Calf Raises Calves
Glute Kickback Glute Kickback Glutes
Rear Leg Lift Rear Leg Lift Glutes
Hip Raise Hip Raise Glutes
Bench Add Bench Adduction Groin
SS Add Mobs Split Stance Adductor Mobilization Groin
Groin Squeeze Inner Thigh Swiss Ball Squeeze Groin
Spidermans Walking Spiderman w/ Hip Lift and Overhead Reach Hip Flexor
Inner Thigh Add Lift Inner Thigh Abductor Lift Hip Flexor/Groin
RB Clam Shell Resistance Band Clam Shell Hip Flexors
Neg Prone Hip Flex Negative Prone Hip Flexor Hip Flexors
BW Squat Bodyweight Squat Quads
Narrow Squats Narrow Stance Static Squat Quads
Wall Sit Wall Sit Quads
BW Lunge Bodyweight Lunge Quads
RB Hip Abd Resistance Band Hip Abduction Outer Thighs
RB Lying Hip Abd Resistance Band Lying Hip Abduction Outer Thighs
Seated RB Abd Seated Resistance Band Abduction Outer Thighs
Back
Exercises with Weight
Lat Pulldown Lat Pulldown Lats
WG Lats Wide-Grip Lat Pulldown Middle Back
CG Lats Close-Grip Lat Pulldown Middle Back
SA Pulldown Straight-Arm Pulldown Lats
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One-Arm DB Row One-Arm DB Row Middle Back
Push-Up Row Push-Up Position Row Lats/Middle
Seated Rope Row Seated Rope Cable Row Lower Back
Face-up Neck Lying Face-Up Plate Neck Resistance Neck
Face-down Neck Lying Face-Down Plate Neck Resistance Neck
Exercises with No Weight
Pull-up Pull-up Lats
Chin-Up Chin-Up Lats
Back Extension Back Extension Lower Back
FB ISO Neck Front and Back Isometric Neck Neck
SS ISO Neck Isometric Side-to-Side Neck Neck
Biceps
Exercises with Weight
DB Curl DB Curl Middle Biceps
DB Alt Hammers DB Alternating Hammer Curls Lower Biceps
21's 21's Full
Preachers EZ-Bar Preacher Curl Full
Inc DB Curls Incline Seated DB Curl Upper Biceps
Rev DB Curl Reverse DB Curl Lower Biceps
Hammer to Press Hammer Curl to Press Biceps/Shoulders
Exercises with No Weight
RB Band Curl Resistance Band Curl Biceps
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Core Exercises Log Code Base Muscle Groups Main Focus Muscle Group
Abs
MB Toe Touch Medicine Ball Toe Touch Abs
MB V-up Medicine Ball V-Up Abs
MB Sit-up Medicine Ball Sit-Up Abs
MB Sit and Toss Medicine Ball Sit-Up Toss Abs
MB Circles Medicine Ball Big Circles Oblique
MB Russians Medicine Ball Russian Twist Oblique
MB Pass Medicine Ball Back to Back Pass Oblique
SB Rolls Swiss Ball Ab Rollout Abs
SB Crunch Swiss Ball Crunch Abs
SB Torso Twist Swiss Ball Torso Twist Oblique
Scissor Kick Scissor Kick Abs
2 Point Plank 3 Point Plank Abs
2-Point Rollover 2-Point Bird Dog Rollover Abs
44 Degree Plank 45 Degree Plank Abs
Full Hang Leg Raise Full Hanging Leg Raise Abs
Ab Roller Ab Roller Both
Yorkton RawTec Maulers AAA Midget Page 20 of 25 www.YorktonAAAMidget.com
Offseason Calendar
Yorkton RawTec Maulers Periodization Lifting Plan
End of Season – May 25 Active Rest: All players need to take up to a month off from intense exercise. This Active Rest period allows for focus on getting healthy, recovering from the wear and tear of the season, refreshing the body and mind. You should not be hockey training more than 2 days and those should be moderate such as, shooting pucks, stretching, etc. May 28 – June 6 Phase 1: Preparatory, understanding the Handbook, planning your goals, diet and sleep patterns. Workouts consisting of extremely high volume (up to 15 reps, three to five sets) and low resistance focusing on learning good technique and some base conditioning. Alter exercises depending on available equipment or something preferred that focuses on same muscle group. June 7 – June 30 Phase 2: Hypertrophy, or growth, consisting of high weight with low reps (4-6 reps, four to five sets) and heavy resistance (90% of three-rep max). July 1 – August 4 Phase 3: Strength, consisting of moderate volume (8-10 reps, three to five sets) and moderate resistance (75% percent of 3 Rep max). August 5 – Sept 4 Phase 4: Power/conditioning, consisting of high volume (12-14 reps, three to four sets) and light resistance (60% percent of 3 Rep max) August 28 - End of Season In-Season Workouts: We will be meeting to review in-season health and workout strategy which will be online for tracking and review. All players will be working out at the same gym and following the same strategy.
Yorkton RawTec Maulers AAA Midget Page 21 of 25 www.YorktonAAAMidget.com
Sun Mon Tue Wed Thu Fri Sat 1
Active Rest 2
Active Rest 3
Active Rest 4
Active Rest 5
Relax-Day Off
6 Relax-Day Off
7 Active Rest
8 Active Rest
9 Active Rest
10 Active Rest
11 Active Rest
12 Relax-Day Off
13 Relax-Day Off
14 Active Rest
15 Active Rest
16 Active Rest
17 Active Rest
18 Relax-Day Off
19 Relax-Day Off
20 Relax-Day Off
21 Active Rest
22 Active Rest
23 Active Rest
24 Active Rest
25 Active Rest
26 Relax-Day Off
27 Relax-Day Off
28 Active Rest
29 Active Rest
30 Active Rest
31 Active Rest
THIS WEEK Read the Handbook, Watch Videos and
Alter Workouts Set Process Driven Offseason Goals
Plan diet and sleep
Legend
C=Chest S=Shoulders T=Trieps F=Forearms B=Back Bi=Biceps L=Legs
2018
May
Yorkton RawTec Maulers AAA Midget Page 22 of 25 www.YorktonAAAMidget.com
Sun Mon Tue Wed Thu Fri Sat
THIS WEEK Read the Handbook, Watch Videos and Alter Workouts
Set Process Driven Offseason Goals Plan diet and sleep
1 Active Rest
2 Active Rest
3 Stretch Day Off
4 Active Rest
5 Active Rest
6 Active Rest
7 Lift - L,B,Bi
Core Cardio
8 Lift - C,S,T,F
Core Cardio
9 Testing
Alter Workouts Document Weights
10 Stretch Day Off
11 Lift - L,B,Bi
Core Cardio
12 Lift - C,S,T,F
Core Cardio
13 Speed, Agility +
Power Core
14 Lift - L,B,Bi
Core Cardio
15 Lift - C,S,T,F
Core Cardio
16 Plyometrics
Cardio Core
17 Stretch Day Off
18 Lift - L,B,Bi
Core Cardio
19 Lift - C,S,T,F
Core Cardio
20 Speed, Agility +
Power Core
21 Lift - L,B,Bi
Core Cardio
22 Lift - C,S,T,F
Core Cardio
23 Plyometrics
Cardio Core
24 Stretch Day Off
25 Lift - L,B,Bi
Core Cardio
26 Lift - C,S,T,F
Core Cardio
27 Speed, Agility +
Power Core
28 Lift - L,B,Bi
Core Cardio
29 Lift - C,S,T,F
Core Cardio
30 Plyometrics
Cardio Core
2018
June
Yorkton RawTec Maulers AAA Midget Page 23 of 25 www.YorktonAAAMidget.com
Sun Mon Tue Wed Thu Fri Sat 1
Stretch Day Off
2 Lift - L,B,Bi
Core Cardio
3 Lift - C,S,T,F
Core Cardio
4 Speed, Agility +
Power Hockey Skills
Core
5 Lift - L,B,Bi
Core Cardio
6 Lift - C,S,T,F
Core Cardio
7 Plyometrics Hockey Skills
Cardio Core
8 Stretch Day Off
9 Lift - L,B,Bi
Core Cardio
10 Lift - C,S,T,F
Core Cardio
11 Speed, Agility +
Power Hockey Skills
Core
12 Lift - L,B,Bi
Core Cardio
13 Lift - C,S,T,F
Core Cardio
14 Plyometrics Hockey Skills
Cardio Core
15 Stretch Day Off
16 Lift - L,B,Bi
Core Cardio
17 Lift - C,S,T,F
Core Cardio
18 Speed, Agility +
Power Hockey Skills
Core
19 Lift - L,B,Bi
Core Cardio
20 Lift - C,S,T,F
Core Cardio
21 Plyometrics Hockey Skills
Cardio Core
22 Stretch Day Off
23 Lift - L,B,Bi
Core Cardio
24 Lift - C,S,T,F
Core Cardio
25 Speed, Agility +
Power Hockey Skills
Core
26 Lift - L,B,Bi
Core Cardio
27 Lift - C,S,T,F
Core Cardio
28 Plyometrics Hockey Skills
Cardio Core
29 Stretch Day Off
30 Lift - L,B,Bi
Core Cardio
31 Lift - C,S,T,F
Core Cardio
2018
July
Yorkton RawTec Maulers AAA Midget Page 24 of 25 www.YorktonAAAMidget.com
Sun Mon Tue Wed Thu Fri Sat 1
Speed, Agility + Power
Hockey Skills Core
2 Lift - L,B,Bi
Core Cardio
3 Lift - C,S,T,F
Core Cardio
4 Plyometrics Hockey Skills
Cardio Core
5 Stretch Day Off
6 Lift - L,B,Bi
Core Cardio
Hockey Skills
7 Lift - C,S,T,F
Core Cardio
8 Speed, Agility +
Power Hockey Skills
Core
9 Lift - L,B,Bi
Core Cardio
10 Lift - C,S,T,F
Core Cardio
11 Plyometrics Hockey Skills
Cardio Core
12 Stretch Day Off
13 Lift - L,B,Bi
Core Cardio
Hockey Skills
14 Speed, Agility +
Power Hockey Skills
Core
15 Light Cardio
Stretch
16 Main Camp
17 Main Camp
18 Main Camp
19 Main Camp
20 Stretch Day Off
21 Lift - L,B,Bi
Core Cardio
Hockey Skills
22 Speed, Agility +
Power Hockey Skills
Core
23 Lift - L,B,Bi
Core Cardio
24 Lift - C,S,T,F
Core Cardio
25 Plyometrics Hockey Skills
Cardio Core
26 Stretch Day Off
27 Lift - L,B,Bi
Core Cardio
Hockey Skills
28 Lift - C,S,T,F
Core Cardio
29 Speed, Agility +
Power Hockey Skills
Core
30 Lift - L,B,Bi
Core Cardio
31 Light Cardio
Stretch
Sept 1 Testing
Sept 2 Stretch Day Off
Sept 3 Day Off
Prep for School
Sept 4 1st Day of School & In Season Training
2018
August
Yorkton RawTec Maulers AAA Midget Page 25 of 25 www.YorktonAAAMidget.com
Daily Sleep, Nutrition and Exercise Logs
Each subsequent page is a daily log of your exercises, sleep and nutrition. Please put this Handbook into a binder and bring to camp. If you chose optional exercises, please indicate it on the logs for your
reference.
If using an alternate program, please bring a log for training, sleep and nutrition to camp.
Remember all 2004’s and 2005’s SHOULD use non-weight exercises.
PHASE 1 - Preperatory Training and Gain Caloric Strategy
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 4 x 5 90% lbs
RDL 4 x 5 90% lbs
DB Lunge 4 x 5 90% lbs
Conditioning/Power Clean 4 x 5 90% lbs
Back
Back Extension 4 x 5 NA lbs
WG Lats 4 x 5 90% lbs
CG Lats 4 x 5 90% lbs
Biceps
21's 3 x 21 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 5/side
2 Point Rollover 4 x 5/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds)
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Thursday June 7 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Hold for 3 secs
Hold for 1-2 secs
Notes
2 Gassers, Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 4 x 5 90% lbs
DB Dec BP 4 x 5 90% lbs
DB Inc BP 4 x 5 90% lbs
Judo-Push-up 4 x 10
Shoulders
Alt DB Press 4 x 5 90% lbs
Conditioning/Power Shrug 4 x 5 90% lbs
DB Up Row 4 x 5 90% lbs
Triceps
CG Board BP 4 x 5 90% lbs
Forearms
BB Wrist Curl 4 x 5 90% lbs
PUs DB Wrist Curl 4 x 5/side 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Friday June 8 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Warm-Up
Pre Program Testing
Height Feet Inches
Weight lbs
Body Fat
Continous Push-ups
Continous Curl-ups
Chin-Up
Vertical Jump
Long Jump
Wall Sit seconds
Sit and Reach Inches
Beep Test
3 Rep Max Testing for Lifting
Exercise Max Lift
Legs
Leg Press lbs
Squat lbs
Leg Extension lbs
Snatch Pull lbs
Conditioning/Power Clean lbs
Wall Sit seconds
Back
Lat Pulldown lbs
Shoulders
Alt DB Press lbs
Biceps
DB Curl lbs
Triceps
CG Board BP lbs
Chest
Bench Press lbs
Forearms
PUs DB Wrist Curl lbs
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Sunday June 10
Pre Workout Stretch
Day Off
Try and get done, if no problem
Strength, Conditioning/Power and Muscular
Make sure you have multiple
spotters and remember safety
Flexibility
Aerobic/Anaerobic Test
Minutes, Seconds
Remember your 3 Rep Max is three repetitions with proper form. Warm up with a couple of
reps with light weight before performing your 3 rep max lifts.
We have only tested major muscle groups. Some exercises we did
not test. You will have to try different weights and adjust
accordingly. Also there is no need to test if you do not have
equipment. For example if you do not have access to Leg Press do
not test and any time during the workout where it calls for Leg
Press, do Squats, etc. Remember the goal during your summer
workouts is to finish all sets listed with the last reps being difficult
and the last set, last reps you may not finish the first time with a
new weight size. Remember it is better to go light and finish all
sets and reps before moving to a new weight. Documenting your
weight you use for each exercise each day will help you adjust
accordingly. Review your logs from week to week.
10 Min Bike/Post Workout Stretch
Saturday June 9 Testing Day10 Min Bike/Pre Workout Stretch/Dynamic Warm-up
Results
"How am I to know what I can achieve
if I quit?" - Jason Bishop
Body Composition
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
START OF PHASE 2 - Hypertrophy (Growth) Training and Gain Caloric Strategy
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 5 x 6 90% lbs
RDL 5 x 6 90% lbs
DB Lunge 5 x 6 90% lbs
Sumo Deadlift 5 x 6 90% lbs
DB Step-up 5 x 6 90% lbs
Back
Back Extension 5 x 6 NA lbs
Lat Pulldown 5 x 6 90% lbs
WG Lats 5 x 6 90% lbs
CG Lats 5 x 6 90% lbs
Biceps
21's 3 x 21 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 5/side
2 Point Rollover 4 x 5/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds)
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 1-2 secs
Notes
4 Gassers, Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Monday June 11 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Hold for 3 secs
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 5 x 6 90% lbs
DB Dec BP 5 x 6 90% lbs
DB Inc BP 5 x 6 90% lbs
Judo-Push-up 5 x 6
Shoulders
Alt DB Press 5 x 6 90% lbs
Conditioning/Power Shrug 5 x 6 90% lbs
DB Up Row 5 x 6 90% lbs
Triceps
CG Board BP 5 x 6 90% lbs
Forearms
BB Wrist Curl 5 x 6 90% lbs
PUs DB Wrist Curl 5 x 6/side 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 10 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Tuesday June 12 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 5, 1:30
Agil Sprint to BP - 20 yds 4 x 5, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 4 x 5
Ab Roller 4 x 5
Conditioning Time Distance
Dynamic Stretch Routine
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Notes
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.
5 Min Jog, Post Workout Stretch
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
Wednesday June 13 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
Bench Add 4 x 10 / side
Hip Raise 5 x 6
Spidermans 5 x 6 90% lbs
Plie DB Squat 5 x 6 90% lbs
Leg Extension 5 x 6 90% lbs
Back
One-Arm DB Row 4 x 5/side 90% lbs
Pull-up 2 x10, 1 x max
Seated Rope Row 5 x 6 90% lbs
Chin-Up 2 x10, 1 x max
Biceps
Hammer to Press 5 x 6 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 5/side
2 Point Rollover 4 x 5/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Stationary Bike 20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold for 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Thursday June 14 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
DB Flys 5 x 6 90% lbs
DB Dec BP 5 x 6 90% lbs
DB Inc BP 5 x 6 90% lbs
SB CP 5 x 6 90%
Shoulders
Landmines 5 x 6 90% lbs
Thumbs-up DB LR 5 x 6 90% lbs
DB L Lat Raise 5 x 6 90% lbs
45 Supras 5 x 6 90% lbs
Triceps
Bench Dip 2 x 10, 1 x max
Forearms
Finger Push-up 5 x 6
Wrist Roller 2 x 12 lbs
KB/DB Farmer 4 x 5/side 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
300 yd Shuttle 2 Sets
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Last set max out
Last set max out
Hold for 3 secs
Hold 1-2 secs
Notes
Friday June 15 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 4 x 5/side, 0:10
Front-to-Back Hop 4 x 5, 0:10
Double Leg Hop 4 x 5, 0:30
Box Jump 4 x 5, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 3 x 8, 1:00
Mountain Climber 4 x 5
Mountain Climber 4 x 5
Toe Tappers 4 x 5
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 5
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
1 x 1
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 4 x 5
Ab Roller 4 x 5
Conditioning Time Distance
Dynamic Stretch Routine
Swimming 60 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Notes
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.5 Min Jog, Post Workout Stretch
1 Jump = 1 Rep
Sprint, run back = 1 rep
1 Jump = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10
DLFB, 10 DLSS
Saturday June 16 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Back and forth = 1 rep
Back and forth = 1 rep
1 Hop = 1 Rep
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Pre Workout Stretch
Day Off
Sunday June 17
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Lunge 5 x 6 90% lbs
Sumo Deadlift 5 x 6 90% lbs
Conditioning/Power Clean 5 x 6 90% lbs
DB Step-up 5 x 6 90% lbs
Back
Back Extension 5 x 6 NA lbs
WG Lats 5 x 6 90% lbs
CG Lats 5 x 6 90% lbs
Biceps
21's 3 x 21 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 5/side
2 Point Rollover 4 x 5/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds)
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 1-2 secs
Notes
4 Gassers, Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Monday June 18 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Hold for 3 secs
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 5 x 6 90% lbs
DB Dec BP 5 x 6 90% lbs
DB Inc BP 5 x 6 90% lbs
Judo-Push-up 5 x 6
Shoulders
Alt DB Press 5 x 6 90% lbs
Conditioning/Power Shrug 5 x 6 90% lbs
DB Up Row 5 x 6 90% lbs
Triceps
CG Board BP 5 x 6 90% lbs
Forearms
BB Wrist Curl 5 x 6 90% lbs
PUs DB Wrist Curl 4 x 5/side 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Tuesday June 19 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 5, 1:30
Agil Sprint to BP - 20 yds 4 x 5, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 4 x 5
Ab Roller 4 x 5
Conditioning Time Distance
Dynamic Stretch Routine
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Notes
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.
5 Min Jog, Post Workout Stretch
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
Wednesday June 20 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
Bench Add 4 x 10 / side
Hip Raise 5 x 6
Spidermans 5 x 6 90% lbs
Plie DB Squat 5 x 6 90% lbs
Leg Extension 5 x 6 90% lbs
Back
One-Arm DB Row 4 x 5/side 90% lbs
Pull-up 2 x10, 1 x max
Seated Rope Row 5 x 6 90% lbs
Biceps
Hammer to Press 4 x 15 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 5/side
2 Point Rollover 4 x 5/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Stationary Bike 35 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold for 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Thursday June 21 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
DB Flys 5 x 6 90% lbs
DB Dec BP 5 x 6 90% lbs
DB Inc BP 5 x 6 90% lbs
Shoulders
Landmines 5 x 6 90% lbs
Thumbs-up DB LR 5 x 6 90% lbs
45 Supras 5 x 6 90% lbs
Triceps
Bench Dip 5 x 6
Forearms
Finger Push-up 4 x 5
Wrist Roller 2 x 12 lbs
KB/DB Farmer 4 x 5/side 90% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
300 yd Shuttle 2 Sets
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Last set max out
Last set max out
Hold for 3 secs
Hold 1-2 secs
Notes
Friday August 22 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 4 x 5/side, 0:10
Front-to-Back Hop 4 x 5, 0:10
Double Leg Hop 4 x 5, 0:30
Box Jump 4 x 5, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 3 x 8, 1:00
Mountain Climber 4 x 5
Toe Tappers 4 x 5
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 4 x 5
Ab Roller 4 x 5
Conditioning Time Distance
Dynamic Stretch Routine
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Left, Middle, Center = 1
Notes
5 Min Jog, Post Workout Stretch
Back and forth = 1 rep
Back and forth = 1 rep
1 Hop = 1 Rep
1 Jump = 1 Rep
Sprint, run back = 1 rep
1 Jump = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Hold for 5 secs
Saturday June 23 Lifting Phase = Hypertrophy Caloric Strategy = Gain
Left + Right = 1
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Sunday June 24
Pre Workout Stretch
Day Off
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 5 x 6 90% lbs
RDL 5 x 6 90% lbs
DB Lunge 5 x 6 90% lbs
Sumo Deadlift 5 x 6 90% lbs
Back
Back Extension 3 x 8 NA lbs
Lat Pulldown 5 x 6 90% lbs
WG Lats 5 x 6 90% lbs
CG Lats 5 x 6 90% lbs
Biceps
21's 3 x 21 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 8/side
2 Point Rollover 3 x 8/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds)
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Monday June 25 Lifting Phase = Strength Caloric Strategy = Gain
Hold for 3 secs
Hold for 1-2 secs
Notes
4 Gassers, Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 3 x 8 75% lbs
DB Dec BP 3 x 8 75% lbs
DB Inc BP 3 x 8 75% lbs
Judo-Push-up 4 x 10
Shoulders
Alt DB Press 3 x 8 75% lbs
Conditioning/Power Shrug 3 x 8 75% lbs
DB Up Row 3 x 8 75% lbs
Triceps
CG Board BP 3 x 8 75% lbs
Forearms
BB Wrist Curl 3 x 8 75% lbs
PUs DB Wrist Curl 3 x 8/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Tuesday June 26 Lifting Phase = Strength Caloric Strategy = Gain
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 3 x 8, 1:30
Agil Sprint to BP - 20 yds 3 x 8, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 3 x 8
Ab Roller 3 x 8
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
Notes
5 Min Jog, Post Workout Stretch
Wednesday June 27 Lifting Phase = Strength Caloric Strategy = Gain
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
Bench Add 4 x 10 / side
Hip Raise 3 x 8
Spidermans 3 x 8 75% lbs
Plie DB Squat 3 x 8 75% lbs
Leg Extension 3 x 8 75% lbs
Squat 3 x 8 75% lbs
Snatch Pull 3 x 8 75% lbs
Back
One-Arm DB Row 3 x 8/side 75% lbs
Pull-up 2 x10, 1 x max
Seated Rope Row 3 x 8 75% lbs
Chin-Up 2 x10, 1 x max
Biceps
Hammer to Press 4 x 15 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 8/side
2 Point Rollover 3 x 8/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Stationary Bike 35 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Notes
5 Min Jog, Post Workout Stretch
Lifting Phase = Strength Caloric Strategy = Gain
Hold for 3 secs
Hold for 1-2 secs
Thursday June 28
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
DB Flys 3 x 8 75% lbs
DB Dec BP 3 x 8 75% lbs
DB Inc BP 3 x 8 75% lbs
SB CP 3 x 8 75%
Shoulders
Landmines 3 x 8 75% lbs
Thumbs-up DB LR 3 x 8 75% lbs
DB L Lat Raise 3 x 8 75% lbs
45 Supras 3 x 8 75% lbs
Triceps
Bench Dip 2 x 10, 1 x max
Forearms
Finger Push-up 3 x 8
Wrist Roller 2 x 12 lbs
KB/DB Farmer 3 x 8/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
300 yd Shuttle 3 Sets
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Last set max out
Last set max out
Hold for 3 secs
Hold 1-2 secs
Notes
Friday June 29 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 3 x 8/side, 0:10
Front-to-Back Hop 3 x 8, 0:10
Double Leg Hop 3 x 8, 0:30
Box Jump 3 x 8, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 3 x 8, 1:00
Mountain Climber 3 x 8
Mountain Climber 3 x 8
Toe Tappers 3 x 8
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 5
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
1 x 1
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 3 x 8
Ab Roller 3 x 8
Conditioning Time Distance
Dynamic Stretch Routine
Swimming 60 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Notes
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.5 Min Jog, Post Workout Stretch
1 Jump = 1 Rep
Sprint, run back = 1 rep
1 Jump = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10
DLFB, 10 DLSS
Saturday June 30 Lifting Phase = Strength Caloric Strategy = Gain
Back and forth = 1 rep
Back and forth = 1 rep
1 Hop = 1 Rep
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Pre Workout Stretch
Day Off
Sunday July 1
START OF PHASE 3 - Strength Training and Gain Caloric Strategy
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 3 x 8 75% lbs
RDL 3 x 8 75% lbs
DB Lunge 3 x 8 75% lbs
Sumo Deadlift 3 x 8 75% lbs
Conditioning/Power Clean 3 x 8 75% lbs
DB Step-up 3 x 8 75% lbs
Back
Back Extension 3 x 8 NA lbs
Lat Pulldown 3 x 8 75% lbs
WG Lats 3 x 8 75% lbs
CG Lats 3 x 8 75% lbs
Biceps
21's 3 x 21 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 8/side
2 Point Rollover 3 x 8/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds)
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 1-2 secs
Notes
4 Gassers, Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Monday July 2 Lifting Phase = Strength Caloric Strategy = Gain
Hold for 3 secs
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 3 x 8 75% lbs
DB Dec BP 3 x 8 75% lbs
DB Inc BP 3 x 8 75% lbs
Judo-Push-up 4 x 10
Shoulders
Alt DB Press 3 x 8 75% lbs
Conditioning/Power Shrug 3 x 8 75% lbs
DB Up Row 3 x 8 75% lbs
Triceps
CG Board BP 3 x 8 75% lbs
Forearms
BB Wrist Curl 3 x 8 75% lbs
PUs DB Wrist Curl 3 x 8/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Tuesday July 3 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 3 x 8, 1:30
Agil Sprint to BP - 20 yds 3 x 8, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 3 x 8
Ab Roller 3 x 8
Hockey Skills Rep Goals Notes
Shot Power 125 Shots
Quick Hands Stickhandling and Passing10 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Wrist,Snap,Slap,Drops,1Ts
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
Notes
5 Min Jog, Post Workout Stretch
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Wednesday July 4 Lifting Phase = Strength Caloric Strategy = Gain
Pick 3 out of 9 to work on
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
Bench Add 4 x 10 / side
Hip Raise 3 x 8
Spidermans 3 x 8 75% lbs
Plie DB Squat 3 x 8 75% lbs
Leg Extension 3 x 8 75% lbs
Squat 3 x 8 75% lbs
Snatch Pull 3 x 8 75% lbs
Back
One-Arm DB Row 3 x 8/side 75% lbs
Pull-up 2 x10, 1 x max
Seated Rope Row 3 x 8 75% lbs
Chin-Up 2 x10, 1 x max
Biceps
Hammer to Press 4 x 15 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 8/side
2 Point Rollover 3 x 8/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Stationary Bike 35 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold for 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Thursday July 5 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
DB Flys 3 x 8 75% lbs
DB Dec BP 3 x 8 75% lbs
DB Inc BP 3 x 8 75% lbs
SB CP 3 x 8 75%
Shoulders
Landmines 3 x 8 75% lbs
Thumbs-up DB LR 3 x 8 75% lbs
DB L Lat Raise 3 x 8 75% lbs
45 Supras 3 x 8 75% lbs
Triceps
Bench Dip 2 x 10, 1 x max
Forearms
Finger Push-up 3 x 8
Wrist Roller 2 x 12 lbs
KB/DB Farmer 3 x 8/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
300 yd Shuttle 3 Sets
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Last set max out
Last set max out
Hold for 3 secs
Hold 1-2 secs
Notes
Friday July 6 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 3 x 8/side, 0:10
Front-to-Back Hop 3 x 8, 0:10
Double Leg Hop 3 x 8, 0:30
Box Jump 3 x 8, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 3 x 8, 1:00
Mountain Climber 3 x 8
Mountain Climber 3 x 8
Toe Tappers 3 x 8
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 5
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
1 x 1
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 3 x 8
Ab Roller 3 x 8
Hockey Skills Rep Goals Notes
Shooting Accuracy 125 Shots
McDavid Drill (hops,x-over,bkwd x-over)3 x 5 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Swimming 60 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Notes
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.5 Min Jog, Post Workout Stretch
1 Jump = 1 Rep
Sprint, run back = 1 rep
1 Jump = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10
DLFB, 10 DLSS
Saturday July 7 Lifting Phase = Strength Caloric Strategy = Gain
Back and forth = 1 rep
Back and forth = 1 rep
1 Hop = 1 Rep
3 movements for 5 sets
Wrist,Snap,Slap,Drops,1Ts
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Pre Workout Stretch
Day Off
Sunday July 8
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 4 x 10 75% lbs
RDL 4 x 10 75% lbs
DB Lunge 4 x 10 75% lbs
Sumo Deadlift 4 x 10 75% lbs
Conditioning/Power Clean 4 x 10 75% lbs
DB Step-up 4 x 10 75% lbs
Back
Back Extension 4 x 10 NA lbs
Lat Pulldown 4 x 10 75% lbs
WG Lats 4 x 10 75% lbs
CG Lats 4 x 10 75% lbs
Biceps
21's 4 x 10 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds)
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 1-2 secs
Notes
4 Gassers, Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Monday July 9 Lifting Phase = Strength Caloric Strategy = Gain
Hold for 3 secs
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 4 x 10 75% lbs
DB Dec BP 4 x 10 75% lbs
DB Inc BP 4 x 10 75% lbs
Judo-Push-up 4 x 10
Shoulders
Alt DB Press 4 x 10 75% lbs
Conditioning/Power Shrug 4 x 10 75% lbs
DB Up Row 4 x 10 75% lbs
Triceps
CG Board BP 4 x 10 75% lbs
Forearms
BB Wrist Curl 4 x 10 75% lbs
PUs DB Wrist Curl 4 x 10/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Tuesday July 10 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 10, 1:30
Agil Sprint to BP - 20 yds 4 x 10, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 4 x 10
Ab Roller 4 x 10
Hockey Skills Rep Goals Notes
Shot Power 125 Shots
Quick Hands Stickhandling and Passing10 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 20 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Notes
5 Min Jog, Post Workout Stretch
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
Wednesday July 11 Lifting Phase = Strength Caloric Strategy = Gain
Wrist,Snap,Slap,Drops,1Ts
Pick 3 out of 9 to work on
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
Bench Add 4 x 10 / side
Hip Raise 4 x 10
Spidermans 4 x 10 75% lbs
Plie DB Squat 4 x 10 75% lbs
Leg Extension 4 x 10 75% lbs
Squat 4 x 10 75% lbs
Snatch Pull 4 x 10 75% lbs
Back
One-Arm DB Row 4 x 10/side 75% lbs
Pull-up 3 x10, 1 x max
Seated Rope Row 4 x 10 75% lbs
Chin-Up 3 x10, 1 x max
Biceps
Hammer to Press 4 x 15 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Medicine Ball Workout 2 x 10 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Stationary Bike 35 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold for 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Thursday July 12 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
DB Flys 4 x 10 75% lbs
DB Dec BP 4 x 10 75% lbs
DB Inc BP 4 x 10 75% lbs
SB CP 4 x 10 75%
Shoulders
Landmines 4 x 10 75% lbs
Thumbs-up DB LR 4 x 10 75% lbs
DB L Lat Raise 4 x 10 75% lbs
45 Supras 4 x 10 75% lbs
Triceps
Bench Dip 2 x 10, 1 x max
Forearms
Finger Push-up 4 x 10
Wrist Roller 4 x 10 lbs
KB/DB Farmer 4 x 10/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 4 x 10/side
2 Point Rollover 4 x 10/side
Swiss Ball Workout 3 x 20 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
300 yd Shuttle 3 Sets
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Last set max out
Last set max out
Hold for 3 secs
Hold 1-2 secs
Notes
Friday July 13 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 4 x 10/side, 0:10
Front-to-Back Hop 4 x 10, 0:10
Double Leg Hop 4 x 10, 0:30
Box Jump 4 x 10, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 4 x 10, 1:00
Mountain Climber 4 x 10
Mountain Climber 4 x 10
Toe Tappers 4 x 10
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 5
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
1 x 1
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 4 x 10
Ab Roller 4 x 10
Hockey Skills Rep Goals Notes
Shooting Accuracy 125 Shots
McDavid Drill (hops,x-over,bkwd x-over)3 x 5 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Swimming 60 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Notes
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.5 Min Jog, Post Workout Stretch
1 Jump = 1 Rep
Sprint, run back = 1 rep
1 Jump = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10
DLFB, 10 DLSS
Saturday July 14 Lifting Phase = Strength Caloric Strategy = Gain
Back and forth = 1 rep
Back and forth = 1 rep
1 Hop = 1 Rep
Wrist,Snap,Slap,Drops,1Ts
3 movements for 5 sets
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Pre Workout Stretch
Day Off
Sunday July 15
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 4 x 10 75-85% lbs
RDL 4 x 10 75% lbs
DB Lunge 4 x 10 75% lbs
Sumo Deadlift 4 x 10 75% lbs
Back
Back Extension 4 x 10 NA lbs
WG Lats 4 x 10 75% lbs
CG Lats 4 x 10 75% lbs
Biceps
Preachers 4 x 10 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds) 6 Gassers
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold 1-2 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Monday July 16 Lifting Phase = Strength Caloric Strategy = Gain
Hold for 3 secs
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 4 x 10 75% lbs
DB Dec BP 4 x 10 75% lbs
DB Inc BP 4 x 10 75% lbs
Clap Push-up 2 x 12, 1 x MAX
Shoulders
Alt DB Press 4 x 10 75% lbs
Conditioning/Power Shrug 4 x 10 75% lbs
DB Up Row 4 x 10 75% lbs
Triceps
CG Board BP 4 x 10 75% lbs
Forearms
BB Wrist Curl 4 x 10 75% lbs
PUs DB Wrist Curl 4 x 10/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 35 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
3 Sets, last set burnout
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Tuesday July 17 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 10, 1:30
Agil Sprint to BP - 20 yds 4 x 10, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shot Power 125 Shots
Quick Hands Stickhandling and Passing10 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 30 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Notes
5 Min Jog, Post Workout Stretch
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
Wednesday July 18 Lifting Phase = Strength Caloric Strategy = Gain
Wrist,Snap,Slap,Drops,1Ts
Pick 3 out of 9 to work on
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
Bench Add 4 x 10 / side
Hip Raise 3 x 15
Spidermans 4 x 10 75% lbs
Plie DB Squat 4 x 10 75% lbs
Back
One-Arm DB Row 3 x 6/side 75% lbs
Seated Rope Row 4 x 5 75% lbs
Chin-Up 2 x15, 1 x max
Biceps
Hammer to Press 4 x 10 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Stationary Bike 45 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
3 Sets, last set burnout
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Thursday July 19 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
DB Flys 4 x 10 75% lbs
DB Dec BP 4 x 10 75% lbs
DB Inc BP 4 x 10 75% lbs
SB CP 4 x 10 75%
Shoulders
Landmines 4 x 10 75% lbs
Thumbs-up DB LR 4 x 10 75% lbs
45 Supras 4 x 10 75% lbs
Triceps
Bench Dip 2 x 15, 1 x max
Forearms
Finger Push-up 2 x 15, 1 x max
KB/DB Farmer 3 x 6/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
300 yd Shuttle 5 Sets
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Last set max out
Last set max out
Hold for 3 secs
Hold 1-2 secs
Notes
Friday July 20 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 4 x 5/side, 0:10
Front-to-Back Hop 4 x 5, 0:10
Double Leg Hop 4 x 5, 0:30
Box Jump 4 x 5, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 4 x 10, 1:00
Mountain Climber 4 x 5
Mountain Climber 4 x 5
Toe Tappers 4 x 5
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 15
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
1 x 1
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shooting Accuracy 125 Shots
McDavid Drill (hops,x-over,bkwd x-over)3 x 5 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Swimming 60 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Notes
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.5 Min Jog, Post Workout Stretch
1 Jump = 1 Rep
Sprint, run back = 1 rep
1 Jump = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10
DLFB, 10 DLSS
Saturday July 21 Lifting Phase = Strength Caloric Strategy = Gain
Back and forth = 1 rep
Back and forth = 1 rep
1 Hop = 1 Rep
Wrist,Snap,Slap,Drops,1Ts
3 movements for 5 sets
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Pre Workout Stretch
Day Off
Sunday July 22
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 5 x 10 75-85% lbs
RDL 5 x 10 75% lbs
DB Lunge 5 x 10 75% lbs
Sumo Deadlift 5 x 10 75% lbs
Conditioning/Power Clean 5 x 10 75% lbs
DB Step-up 5 x 10 75% lbs
Back
Back Extension 5 x 10 NA lbs
Lat Pulldown 5 x 10 75% lbs
WG Lats 5 x 10 75% lbs
CG Lats 5 x 10 75% lbs
Biceps
Preachers 5 x 10 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds) 6 Gassers
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold 1-2 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Monday July 23 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 5 x 10 75% lbs
DB Dec BP 5 x 10 75% lbs
DB Inc BP 5 x 10 75% lbs
Clap Push-up 2 x 12, 1 x MAX
Shoulders
Alt DB Press 5 x 10 75% lbs
Conditioning/Power Shrug 5 x 10 75% lbs
DB Up Row 5 x 10 75% lbs
Triceps
CG Board BP 5 x 10 75% lbs
Forearms
BB Wrist Curl 5 x 10 75% lbs
PUs DB Wrist Curl 5 x 10/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 35 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Tuesday July 24 Lifting Phase = Strength Caloric Strategy = Gain
3 Sets, last set burnout
Hold for 3 secs
Hold 1-2 secs
Notes
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 5 x 10, 1:30
15 yd Starts - 2 Point 5 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 5, 1:30
Agil Sprint to BP - 20 yds 4 x 5, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shot Power 125 Shots
Quick Hands Stickhandling and Passing10 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 30 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Notes
5 Min Jog, Post Workout Stretch
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
Wednesday July 25 Lifting Phase = Strength Caloric Strategy = Gain
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Wrist,Snap,Slap,Drops,1Ts
Pick 3 out of 9 to work on
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
Bench Add 5 x 10 / side
Hip Raise 3 x 15
Spidermans 5 x 10 75% lbs
Plie DB Squat 5 x 10 75% lbs
Leg Extension 5 x 10 75% lbs
Squat 5 x 10 75% lbs
Snatch Pull 5 x 10 75% lbs
Back
One-Arm DB Row 3 x 6/side 75% lbs
Pull-up 2 x15, 1 x max
Seated Rope Row 4 x 5 75% lbs
Chin-Up 2 x15, 1 x max
Biceps
Hammer to Press 5 x 10 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Stationary Bike 45 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Notes
5 Min Jog, Post Workout Stretch
Thursday July 26 Lifting Phase = Strength Caloric Strategy = Gain
3 Sets, last set burnout
3 Sets, last set burnout
Hold for 3 secs
Hold 1-2 secs
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
DB Flys 5 x 10 75% lbs
DB Dec BP 5 x 10 75% lbs
DB Inc BP 5 x 10 75% lbs
SB CP 5 x 10 75%
Shoulders
Landmines 5 x 10 75% lbs
Thumbs-up DB LR 5 x 10 75% lbs
DB L Lat Raise 5 x 10 75% lbs
45 Supras 5 x 10 75% lbs
Triceps
Bench Dip 2 x 15, 1 x max
Forearms
Finger Push-up 2 x 15, 1 x max
Wrist Roller 2 x 20 lbs
KB/DB Farmer 3 x 6/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
300 yd Shuttle 5 Sets
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Last set max out
Last set max out
Hold for 3 secs
Hold 1-2 secs
Notes
Friday July 27 Lifting Phase = Strength Caloric Strategy = Gain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 3 x 8/side, 0:10
Front-to-Back Hop 3 x 8, 0:10
Double Leg Hop 3 x 8, 0:30
Box Jump 3 x 8, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 3 x 8, 1:00
Mountain Climber 3 x 8
Mountain Climber 3 x 8
Toe Tappers 3 x 8
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 5
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
1 x 1
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 20
Scissor Kick 3 x 20
Full Hang Leg Raise 3 x 8
Ab Roller 3 x 8
Hockey Skills Rep Goals Notes
Shooting Accuracy 125 Shots
McDavid Drill (hops,x-over,bkwd x-over)3 x 5 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Swimming 60 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Saturday July 28 Lifting Phase = Strength Caloric Strategy = Gain
1 Jump = 1 Rep
1 Hop = 1 Rep
1 Jump = 1 Rep
Sprint, run back = 1 rep
Back and forth = 1 rep
Back and forth = 1 rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10
DLFB, 10 DLSS
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Wrist,Snap,Slap,Drops,1Ts
3 movements for 5 sets
Notes
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.5 Min Jog, Post Workout Stretch
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Pre Workout Stretch
Day Off
Sunday July 29
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 4 x 10 75-85% lbs
RDL 4 x 10 75% lbs
DB Lunge 4 x 10 75% lbs
Sumo Deadlift 4 x 10 75% lbs
Back
Back Extension 4 x 10 NA lbs
WG Lats 4 x 10 75% lbs
CG Lats 4 x 10 75% lbs
Biceps
Preachers 4 x 10 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds) 6 Gassers
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Monday July 30 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain
Hold for 3 secs
Hold 1-2 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 4 x 10 75% lbs
DB Dec BP 4 x 10 75% lbs
DB Inc BP 4 x 10 75% lbs
Clap Push-up 2 x 12, 1 x MAX
Shoulders
Alt DB Press 4 x 10 75% lbs
Conditioning/Power Shrug 4 x 10 75% lbs
DB Up Row 4 x 10 75% lbs
Triceps
CG Board BP 4 x 10 75% lbs
Forearms
BB Wrist Curl 4 x 10 75% lbs
PUs DB Wrist Curl 4 x 10/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 35 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Tuesday July 31 Lifting Phase = Strength Caloric Strategy = Gain
3 Sets, last set burnout
Hold for 3 secs
Hold 1-2 secs
Notes
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 10, 1:30
Agil Sprint to BP - 20 yds 4 x 10, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shot Power 125 Shots
Quick Hands Stickhandling and Passing10 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 30 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
There, Back = 1 rep, 5 = 1 set
Wednesday August 1 Lifting Phase = Strength Caloric Strategy = Gain
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Wrist,Snap,Slap,Drops,1Ts
Pick 3 out of 9 to work on
Notes
5 Min Jog, Post Workout Stretch
1 Rep per set rest 30 secs
1 rep = 20 yds
1 rep = 20 yds
1 rep = 1 flip
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
Bench Add 4 x 10 / side
Hip Raise 3 x 15
Spidermans 4 x 10 75% lbs
Plie DB Squat 4 x 10 75% lbs
Back
One-Arm DB Row 3 x 6/side 75% lbs
Seated Rope Row 4 x 5 75% lbs
Chin-Up 2 x15, 1 x max
Biceps
Hammer to Press 4 x 10 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Stationary Bike 45 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Thursday August 2 Lifting Phase = Strength Caloric Strategy = Gain
3 Sets, last set burnout
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
DB Flys 4 x 10 75% lbs
DB Dec BP 4 x 10 75% lbs
DB Inc BP 4 x 10 75% lbs
SB CP 4 x 10 75%
Shoulders
Landmines 4 x 10 75% lbs
Thumbs-up DB LR 4 x 10 75% lbs
45 Supras 4 x 10 75% lbs
Triceps
Bench Dip 2 x 15, 1 x max
Forearms
Finger Push-up 2 x 15, 1 x max
KB/DB Farmer 3 x 6/side 75% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
300 yd Shuttle 5 Sets
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Last set max out
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Friday August 3 Lifting Phase = Strength Caloric Strategy = Gain
Last set max out
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 4 x 12/side, 0:10
Front-to-Back Hop 4 x 12, 0:10
Double Leg Hop 4 x 12, 0:30
Box Jump 4 x 12, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 3 x 8, 1:00
Mountain Climber 4 x 12
Mountain Climber 4 x 12
Toe Tappers 4 x 12
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 15
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
1 x 1
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shooting Accuracy 125 Shots
McDavid Drill (hops,x-over,bkwd x-over)3 x 5 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Swimming 60 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
3 movements for 5 sets
Saturday August 4 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain
Left and Right = 1 Rep
1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10
DLFB, 10 DLSS
Hold for 5 secs
Wrist,Snap,Slap,Drops,1Ts
Left, Middle, Center = 1
Notes
Back and forth = 1 rep
Back and forth = 1 rep
1 Hop = 1 Rep
1 Jump = 1 Rep
Sprint, run back = 1 rep
1 Jump = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.5 Min Jog, Post Workout Stretch
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 4 x 12 60% lbs
RDL 4 x 12 60% lbs
DB Lunge 4 x 12 60% lbs
Sumo Deadlift 4 x 12 60% lbs
Back
Back Extension 4 x 12 NA lbs
Lat Pulldown 4 x 12 60% lbs
Biceps
Preachers 4 x 12 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds) 6 Gassers
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Sunday August 5
Pre Workout Stretch
Day Off
Monday August 6 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain
START OF PHASE 4 - Power/Conditioning Training and Maintain Caloric Strategy
Hold for 3 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 4 x 12 60% lbs
DB Dec BP 4 x 12 60% lbs
DB Inc BP 4 x 12 60% lbs
Clap Push-up 2 x 12, 1 x MAX
Shoulders
Alt DB Press 4 x 12 60% lbs
Conditioning/Power Shrug 4 x 12 60% lbs
DB Up Row 4 x 12 60% lbs
Triceps
CG Board BP 4 x 12 60% lbs
Forearms
BB Wrist Curl 4 x 12 60% lbs
PUs DB Wrist Curl 4 x 12/side 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 35 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Tuesday August 7 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain
3 Sets, last set burnout
Hold for 3 secs
Hold 1-2 secs
Notes
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 12, 1:30
Agil Sprint to BP - 20 yds 4 x 12, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 15
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shot Power 125 Shots
Quick Hands Stickhandling and Passing10 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 30 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Notes
5 Min Jog, Post Workout Stretch
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
Wednesday August 8 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Wrist,Snap,Slap,Drops,1Ts
Pick 3 out of 9 to work on
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Lunge 4 x 12 60% lbs
Sumo Deadlift 4 x 12 60% lbs
Conditioning/Power Clean 4 x 12 60% lbs
DB Step-up 4 x 12 60% lbs
Back
WG Lats 4 x 12 60% lbs
CG Lats 4 x 12 60% lbs
Biceps
Preachers 4 x 12 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
1/2 Gassers (1/2 gasser = 2x50 yds) 4 1/2 Gasser
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep Hrs Nap Down Nap Hour Nap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold 1-2 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Thursday August 9 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 4 x 12 60% lbs
DB Dec BP 4 x 12 60% lbs
DB Inc BP 4 x 12 60% lbs
Clap Push-up 2 x 20, 1 x MAX
Shoulders
Alt DB Press 4 x 12 60% lbs
Conditioning/Power Shrug 4 x 12 60% lbs
DB Up Row 4 x 12 60% lbs
Triceps
CG Board BP 4 x 12 60% lbs
Forearms
BB Wrist Curl 4 x 12 60% lbs
PUs DB Wrist Curl 4 x 12/side 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 55 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Friday August 10 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
3 Sets, last set burnout
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 4 x 12/side, 0:10
Front-to-Back Hop 4 x 12, 0:10
Double Leg Hop 4 x 12, 0:30
Box Jump 4 x 12, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 3 x 8, 1:00
Mountain Climber 4 x 12
Mountain Climber 4 x 12
Toe Tappers 4 x 12
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 20
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
1 x 1
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shooting Accuracy 125 Shots
McDavid Drill (hops,x-over,bkwd x-over)3 x 5 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Swimming 60 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
1 Jump = 1 Rep
Sprint, run back = 1 rep
1 Jump = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10
DLFB, 10 DLSS
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Notes
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.5 Min Jog, Post Workout Stretch
Back and forth = 1 rep
Back and forth = 1 rep
1 Hop = 1 Rep
Saturday August 11 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Wrist,Snap,Slap,Drops,1Ts
3 movements for 5 sets
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Sunday August 12
Pre Workout Stretch
Day Off
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 4 x 12 60% lbs
RDL 4 x 12 60% lbs
DB Lunge 4 x 12 60% lbs
Sumo Deadlift 4 x 12 60% lbs
Back
Back Extension 4 x 12 NA lbs
Lat Pulldown 4 x 12 60% lbs
Biceps
Preachers 4 x 12 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds) 6 Gassers
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
5 Min Jog, Post Workout Stretch
Monday August 13 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Hold for 3 secs
Hold 1-2 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 12, 1:30
Agil Sprint to BP - 20 yds 4 x 12, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 5
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Quick Hands Stickhandling 10 x 30 secs
McDavid Drill (hops,x-over,bkwd x-over)3 x 5 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 45 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Left + Right = 1
1 rep = 20 yds
1 rep = 20 yds
1 rep = 1 flip
Tuesday August 14 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Hold for 5 secs
Left, Middle, Center = 1
Notes
5 Min Jog, Post Workout Stretch
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
Pick 3 out of 9 to work on
3 movements for 5 sets
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Wednesday August 15 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Thursday August 16 Lifting Phase = Conditioning/Conditioning/Power
Main Camp Take care of yourself at camp: Lots of rest, food and rest.
Pre Workout Stretch
10 Min Light Jog
Prepare for camp: Lots of rest, food and rest.Post Workout Stretch
Caloric Strategy = Maintain
Warm-Up
Pre Program Testing
Height Feet Inches
Weight lbs
Body Fat
Continous Push-ups
Continous Curl-ups
Chin-Up
Vertical Jump
Long Jump
Wall Sit seconds
Sit and Reach Inches
Beep Test
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Main Camp
Friday August 17 Lifting Phase = Conditioning/Conditioning/Power Caloric Strategy = Maintain
Conditioning/Conditioning/Power, Conditioning/Power and Muscular
Body Composition
Results
10 Min Bike/Pre Workout Stretch/Dynamic Warm-up
Minutes, Seconds
Aerobic/Anaerobic Test
Flexibility
Take care of yourself at camp: Lots of rest, food and rest.
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Take care of yourself at camp: Lots of rest, food and rest.
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Sunday August 19
Monday August 20
Pre Workout Stretch
Day Off
Saturday August 18 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Take care of yourself at camp: Lots of rest, food and rest.Main Camp
Main Camp
Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Recover from camp: Lots of rest, food and rest.
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 4 x 12 60% lbs
RDL 4 x 12 60% lbs
DB Lunge 4 x 12 60% lbs
Sumo Deadlift 4 x 12 60% lbs
Conditioning/Power Clean 4 x 12 60% lbs
DB Step-up 4 x 12 60% lbs
Back
Back Extension 4 x 12 NA lbs
Lat Pulldown 4 x 12 60% lbs
WG Lats 4 x 12 60% lbs
CG Lats 4 x 12 60% lbs
Biceps
Preachers 4 x 12 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
1/2 Gassers (1/2 gasser = 2x50 yds) 4 1/2 Gasser
Gassers (1 gasser = 4x50 yds) 6 Full Gasser
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep Hrs Nap Down Nap Hour Nap Hours Total
pm am hrs pm pm hrs hrs
Tuesday August 21 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Hold for 3 secs
Hold 1-2 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 12, 1:30
Agil Sprint to BP - 20 yds 4 x 12, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 15
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shot Power 125 Shots
Quick Hands Stickhandling and Passing10 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 30 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Wednesday August 22 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Left + Right = 1
Left, Middle, Center = 1
Wrist,Snap,Slap,Drops,1Ts
Pick 3 out of 9 to work on
Notes
5 Min Jog, Post Workout Stretch
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 4 x 12 60% lbs
RDL 4 x 12 60% lbs
DB Lunge 4 x 12 60% lbs
Sumo Deadlift 4 x 12 60% lbs
Back
Back Extension 4 x 12 NA lbs
Lat Pulldown 4 x 12 60% lbs
Biceps
Preachers 4 x 12 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds) 6 Gassers
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold 1-2 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
Thursday August 23 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 4 x 12 60% lbs
DB Dec BP 4 x 12 60% lbs
DB Inc BP 4 x 12 60% lbs
Clap Push-up 2 x 20, 1 x MAX
Shoulders
Alt DB Press 4 x 12 60% lbs
Conditioning/Power Shrug 4 x 12 60% lbs
DB Up Row 4 x 12 60% lbs
Triceps
CG Board BP 4 x 12 60% lbs
Forearms
BB Wrist Curl 4 x 12 60% lbs
PUs DB Wrist Curl 4 x 12/side 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 55 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Friday August 24 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
3 Sets, last set burnout
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
PlyometricsSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Single-Leg Slalom Jump 4 x 12/side, 0:10
Front-to-Back Hop 4 x 12, 0:10
Double Leg Hop 4 x 12, 0:30
Box Jump 4 x 12, 1:30
Plyometric Lunge 3 x 5/side, 0:15
Split Squat Jump 3 x 8, 1:00
Mountain Climber 4 x 12
Mountain Climber 4 x 12
Toe Tappers 4 x 12
Squat Jumps 3 x 5, 0:30
Plyometric Push-up 3 x 20
Jump Rope Routine (Double Leg,
Alternate Legs, Single Right, Single Left,
Double Leg Front to Back, Double Leg
Side to Side)
1 x 1
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shooting Accuracy 125 Shots
McDavid Drill (hops,x-over,bkwd x-over)3 x 5 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Swimming 60 min
Cool Down
Nutrition Log
MealsBreakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink TotalsProtein g g g g g g g g
Carbs g g g g g g g gFat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Saturday August 25 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Alternate strokes, uses flutterboards to focus on legs, use leg floats to focus on uper body,
etc.5 Min Jog, Post Workout Stretch
Notes
Back and forth = 1 rep
Back and forth = 1 rep
1 Hop = 1 Rep
1 Jump = 1 Rep
Sprint, run back = 1 rep
1 Jump = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
Left and Right = 1 Rep
1 Rep = 25 DL, 25 AL, 10 SR, 10 SL, 10
DLFB, 10 DLSS
Hold for 5 secs
Left + Right = 1
Left, Middle, Center = 1
Wrist,Snap,Slap,Drops,1Ts
3 movements for 5 sets
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Lifting Phase = Conditioning/Power Caloric Strategy = MaintainSunday August 26
Pre Workout Stretch
Day Off
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Calf Raise 4 x 12 60% lbs
RDL 4 x 12 60% lbs
DB Lunge 4 x 12 60% lbs
Sumo Deadlift 4 x 12 60% lbs
Back
Back Extension 4 x 12 NA lbs
Lat Pulldown 4 x 12 60% lbs
Biceps
Preachers 4 x 12 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
Gassers (1 gasser = 4x50 yds) 6 Gassers
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Monday August 27 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Hold for 3 secs
Hold 1-2 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - C,S,T,F Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Chest
Bench Press 4 x 12 60% lbs
DB Dec BP 4 x 12 60% lbs
DB Inc BP 4 x 12 60% lbs
Clap Push-up 2 x 20, 1 x MAX
Shoulders
Alt DB Press 4 x 12 60% lbs
Conditioning/Power Shrug 4 x 12 60% lbs
DB Up Row 4 x 12 60% lbs
Triceps
CG Board BP 4 x 12 60% lbs
Forearms
BB Wrist Curl 4 x 12 60% lbs
PUs DB Wrist Curl 4 x 12/side 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Swiss Ball Workout 3 x 40 Each Rolls Crunch Torso Twist
Conditioning Time Distance
Dynamic Stretch Routine
Running 55 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
3 Sets, last set burnout
Hold for 3 secs
Hold 1-2 secs
Notes
5 Min Jog, Post Workout Stretch
Tuesday August 28
Exercise
Warm-Up
10 Min Bike/Pre Workout Stretch
Speed/Agility/Conditioning/PowerSets x Reps or Time,
Rest/SetNotes Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Dynamic Stretch Routine
Speed Drills
15 yd Starts - Side Lunge 4 x 10, 1:30
15 yd Starts - 2 Point 4 x 10, 1:30
2 Forward 1 Back then Sprint 4 x 12, 1:30
Agil Sprint to BP - 20 yds 4 x 12, 1:30
Build Ups 3 x 3, 3:00
Agility
4 Cone (Box Shuffle, Box Karaoke, X
Shuffle, X Front/Backs, Reactionary)
10 (2 of each; 1 in each
direction) x 15 secs, 1:30
Figure 8 Cone 5 x 10 secs, 0:30
Side Shuffle - 40 yds 5 x 2, 1:30
Karaoke - 40 yds 5 x 2, 1:30
Pro 5-10-5 10 x 1, 0:30
Conditioning/Power Drills
Burpee Push-up 2 x 10
Sled Sprint 10 x 1, 1:00
Backward Sled Sprint 10 x 1, 1:00
Tire Flip 3 x 15
Abs/Core Rep Goals Notes
44 Degree Plank 3 x 30
Scissor Kick 3 x 40
Full Hang Leg Raise 3 x 20
Ab Roller 3 x 15
Hockey Skills Rep Goals Notes
Shot Power 125 Shots
Quick Hands Stickhandling and Passing10 x 30 secs
Conditioning Time Distance
Dynamic Stretch Routine
Heavy Bag 30 min
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Hard for 15 secs rest 30 secs
There, Back = 1 rep, 5 = 1 set
There, Back = 1 rep, 5 = 1 set
1 Rep per set rest 30 secs
1 rep = 20 yds
1 rep = 20 yds
1 rep = 1 flip
Hold for 5 secs
Left + Right = 1
Wednesday August 29 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Left, Middle, Center = 1
Wrist,Snap,Slap,Drops,1Ts
Pick 3 out of 9 to work on
Notes
5 Min Jog, Post Workout Stretch
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Sprint, run back = 1 rep
Drill, Rest 1 min = 1 rep
1 movement for 15 secs = 1 set (ex: Box
Shuffle for 15=1)
Exercise
Warm-Up10 Min Bike/Pre Workout Stretch
Lift - L,B,Bi Sets x Reps % of 3 Rep Max Weight Used Set 1 Reps Set 2 Reps Set 3 Reps Set 4 Reps Set 5 Reps
Legs
DB Lunge 4 x 12 60% lbs
Sumo Deadlift 4 x 12 60% lbs
Conditioning/Power Clean 4 x 12 60% lbs
DB Step-up 4 x 12 60% lbs
Back
WG Lats 4 x 12 60% lbs
CG Lats 4 x 12 60% lbs
Biceps
Preachers 4 x 12 60% lbs
Abs/Core Rep Goals Notes
3 Point Plank 3 x 15/side
2 Point Rollover 3 x 15/side
Medicine Ball Workout 2 x 20 Each Toe Touch V-up Sit-up Sit and Toss Circles Russians Pass
Conditioning Time Distance
Dynamic Stretch Routine
1/2 Gassers (1/2 gasser = 2x50 yds) 4 1/2 Gasser
Cool Down
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep Hrs Nap Down Nap Hour Nap Hours Total
pm am hrs pm pm hrs hrs
Thursday August 30 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Hold for 3 secs
Hold 1-2 secs
Notes
Rest 2 minutes between Gassers, record each Gasser's time
5 Min Jog, Post Workout Stretch
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Pre Workout Stretch
10 Min Light Jog
Prepare for testing: Lots of rest, food and rest.Post Workout Stretch
Friday August 31 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Warm-Up
Pre Program Testing
Height Feet Inches
Weight lbs
Body Fat
Continous Push-ups
Continous Curl-ups
Chin-Up
Vertical Jump
Long Jump
Wall Sit seconds
Sit and Reach Inches
Beep Test
3 Rep Max Testing for Lifting
Exercise Max Lift
Legs
Leg Press lbs
Squat lbs
Leg Extension lbs
Snatch Pull lbs
Conditioning/Power Clean lbs
Wall Sit seconds
Back
Lat Pulldown lbs
Shoulders
Alt DB Press lbs
Biceps
DB Curl lbs
Triceps
CG Board BP lbs
Chest
Bench Press lbs
Forearms
PUs DB Wrist Curl lbs
Cool Down
Testing Day10 Min Bike/Pre Workout Stretch/Dynamic Warm-up
Results
"How am I to know what I can achieve
if I quit?" - Jason Bishop
Body Composition
Try and get done, if no problem
Strength, Conditioning/Power and Muscular
Make sure you have multiple
spotters and remember safety
Flexibility
Aerobic/Anaerobic Test
Minutes, Seconds
Remember your 3 Rep Max is three repetitions with proper form. Warm up with a couple of
reps with light weight before performing your 3 rep max lifts.
We have only tested major muscle groups. Some exercises we did
not test. You will have to try different weights and adjust
accordingly. Also there is no need to test if you do not have
equipment. For example if you do not have access to Leg Press do
not test and any time during the workout where it calls for Leg
Press, do Squats, etc. Remember the goal during your summer
workouts is to finish all sets listed with the last reps being difficult
and the last set, last reps you may not finish the first time with a
new weight size. Remember it is better to go light and finish all
sets and reps before moving to a new weight. Documenting your
weight you use for each exercise each day will help you adjust
accordingly. Review your logs from week to week.
10 Min Bike/Post Workout Stretch
Saturday Sept 1
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
Nutrition Log
Meals Breakfast Lunch Supper Snack Snack Pre-Work Post-Work
List Foods and Drink Totals
Protein g g g g g g g g
Carbs g g g g g g g g
Fat g g g g g g g g
Total Daily Intake g
Rest Log To Bed Out of Bed Sleep HrsNap
Down
Nap
HourNap Hours Total
pm am hrs pm pm hrs hrs
1st Day of School
Practice Starts - InSeason Program
Sunday Sept 2 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Pre Workout Stretch
Day Off
Monday Sept 3 Lifting Phase = Conditioning/Power Caloric Strategy = Maintain
Pre Workout Stretch
Moving Day
Tuesday Sept 4 Lifting Phase = In season Caloric Strategy = Maintain