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Ladies & Gents
Welcome to the start of the UTS pre-season regime. I am trying to be as nice about this as I possibly can, so that when mid-January comes round, you will not be in too much strife, provided you do these sessions! I know not all of us are able to use the gym, so I have got hold of some very simple exercises. If you have dumb-bells, great, if not, no real train smash, but follow the technique as close as possible.
This is a 3 day program (so there are 3 different days schedules), each session will take about 25 minute to complete.
How to do it:
Do each of the 3 workouts (as posted on the web site) once a week, resting for 1 day between each, and have a break on the weekends. Also try and do some running/swimming/cycling on the days off. This will give you a good aerobic base to work on. If you skip this, you do it at your peril.
Repetitions and Weight:
Use the heaviest weight that allows you to complete all the repetitions for each exercise.
Speed of Movement:
Next to each exercise you will find a recommended tempo, listed as 3 digits or letters, or a combination. The first is the number of seconds you take to lower the weight; The second is the length of the pause; the third is the time taken to raise the weight.
An “x” instead of a number means you do that part of the move as fast as you can, but always staying in control of the weight. A “xxx” therefore means you do the exercise as explosively as possible.
General Notes:
For hockey there is no need to run much further than 5km at a time, as we are trying to build speed rather than distance. I recommend 2/3 runs per week, using the Interval training principle. It gives you dynamic fitness you can’t get from constant speed training.
Skipping is also good for coordination. Try and use low bounces, keeping the arms tucked in tight so only the lower arm is rotating. Work in 3min bursts with 30sec rest periods between. Start with 3 sessions and build up to 6 slowly.
Stretching is really important as you need to lengthen the muscles for sprinting. Use a lot of developmental stretching, where you improve the range of motion by holding the stretch till the burn subsides, then exhale, release slightly, inhale again and extend the stretch a bit further.
If you have been training, it is absolutely vital to eat within the first hour after training, or else run the risk of not recovering as well as you should. Try to have a fairly good protein intake as part of that meal/drink. Also, when planning meals, try and keep the fat content in single figures per 100g of food. (Read labels) The only exception is Omega-3 fish oils, such as the ones in fresh tuna.
“Remember that speed and quickness kills. Your opponents will be scared to death to face you.”
NOTE: This is a recommended program only; please consult your doctor first should you have any difficulties with training at any stage. It is your responsibility to ensure this program is safe for you. UTS hockey club will not be held responsible for any injury resulting from use of this program.
General Fitness:
Circuit
Treadmill/Run 10 min.
Punch Bag/Boxing 5 min.
Skipping 8 min.
Punch Bag 3 min.
Treadmill/Run 5 min.
Rowing 9 min.
Cycle 5 min.
Warm Down & Stretch
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