Links - Strength Training for Hockey Optimize Your OnIce - North River Minor Hockey Association

Strength Training for Hockey Optimize Your OnIce PerformanceSearch for Hockey products Navigate MainHockey DrillsPlaying SecretsTipsHockey SkillsStrength TrainingHockey LibraryRulesMore About UsContact UsLink To UsPrivacy PolicyTerms of UseLinksSitemap Recommended Complete Conditioning for Ice Hockey by Peter Twist More Hockey Sites Equipment InfoHockey Pictureshockeysmartscom PlayBetterHockeycom The Best Strength Training Exercises for Absolute PerformanceHere we have two workout routines one for forwards and defense and one for goalies I dont suggest you do each exercise in one workout instead its best to break the workout up into two or more daysPersonally I like to separate my workout (the goalie workout) into three days One day for pushing muscles in the upper body the second day for pulling muscles in the upper body and the third day for lower bodyEvery day I add stretching and an abdominal exercise (these should be done as much as possible anyway) An alternative method of breaking up the routine is to do upper body one day and lower body another You might want to get Strength Training for Young Athletes or Complete Conditioning for Ice Hockey by Peter Twist which have some other routines The most important thing is finding something you like A In addition to these exercises you should also perform some type of cardiovascular exercise (such as jogging or aerobics) for at least 25 minutes This can be done each day you work out (although I dont recommend it on lowerbody days!) or have a separate day devoted to itYou should do cardio no fewer times than twice a week (decrease the time to 20 minutes if your cramped for time but do it before your weight lifting) Each workout should also be preceded by a 5 minute warmup (walkingjogging) and stretching See the list below of aerobic activities and the calories consumed to see your different optionsForwardDefense Workout RoutineGoalie Workout RoutineAerobic Exercises and Energy (calories) ExpendedActivity (1 hour)130lbs155lbs190lbsAerobics general354422518Aerobics high impact413493604Aerobics low impact295352604Basketball game472563690Basketball nongame general354422518Basketball shooting baskets266317388Bicycling 10mph leisure236281345Bicycling 20mph racing94411261380Bicycling 10119mph light effort354422518Bicycling 12139mph moderate effort472563690Bicycling 14159mph vigorous effort590704863Bicycling 1619mph very fast racing7088441035Bicycling BMX or mountain502598703Bicycling stationary general295352431Bicycling stationary light effort325387474Bicycling stationary moderate effort413493604Bicycling stationary very light effort177211259Bicycling stationary very vigorous effort7388801078Bicycling stationary vigorous effort620739906Calisthenics (pushups situps) vigorous effort472563690Calis...