So just looking for some workout advice,
In training for next season of hockey I am trying to gain mass (10-15 lbs) and am wondering the best ways to go about this. I know some things like about working out like higher weights, lower reps; but I am very noob-ish on nutrition and on making an actual plan.
Can anyone give me some advice of what kind of food to eat or some guys online that have good hockey specific workouts I could follow? Also type of protein to buy (not sure if they are different)?
Thanks a lot HF.
P.S. Will shout out if I make the NHL
I will touch on the workouts. I remember when I started sports training. I was good at hockey and sports-specific training made me great. I'll never forget when I was 14-15 and started training w/ my trainer. It really did change my life. I thought I knew how to work hard and had no clue. I will try to keep this short but if you want my background and a lot more info - shoot me a PM.
- #1 thing to focus on: FUNCTIONAL strength.
- Some easy tools to buy and have at the house: Agility ladder (must own) and jump rope.
- Weight/exercises: Squats, box jumps, lunges. Legs feed the wolf.
Bottom line, footwork and leg power drive you as an athlete. Also don't just lift to lift. Build strength with a purpose. Youtube/google research is your best friend. Look for athletic functional strength. A lot of it can be bodyweighted movements. Even better - weightlifting for functional strength, too. I firmly believe there is a difference between strength and being able to use it in a sport. You might be able to bench 300lbs, but are you using that same strength when you are skating and pushing a guy off you in front of the net to create space? Your body HAS to work tired and has to work altogether in that moment.
An example of our regimen:
Monday: AM - Gym Legs (squats, squat jumps, lunges, box jumps, frog jumps, etc.)
PM: Agility ladder/footwork
Tuesday: On ice training (or if it's the offseason, work on stick handling or your shot outside. Try releases. Try things that make you feel awkward (if you are a defender - work on taking a puck off the boards and releasing it to the net while skating backwards).
Wednesday: AM - Gym Upper Body; PM Agility ladder/footwork/sprints
Thursday: On ice training
Friday: Train tired! Different workouts and then immediately doing sprints after. How does your body react when it's tired? Do 3 sets of squats, but in between do speed/agility or box jumps. 3rd period time.