Elite Hockey series can do wonders for serious hockey players. Take Seth for instance. He’s a 14 year old from Moose Jaw, Saskatchewan and part of a Bantam team with the local minor hockey association. See how he uses the Elite Hockey Manual as part of his dry land training.
We follow Seth over a 3 day period. Seth is using the Bantam Off-Season Hockey Dryland Training Manual available from the Elite Hockey Development Centre.
Monday
Well school is finished. I’ve been waiting for summer. Kinda looking forward to no homework, and I got my first membership to a gym – I signed up last week. I don’t have soccer during my summers because I’m concentrating on training for next hockey season. My parents got my Bantam Off-Season manual from Elite Hockey. It’s pretty cool – it lays out my exercise routine and suggests a really simple, flexible and healthy diet to follow. Its more suggestions on what to eat, so you can make the most of your work outs.
It’s not complicated in terms of managing my diet. The book gives you tones of healthy suggestions. Nearly everything I’ve already been eating anyways! Today I had the following for breakfast:
1 cup of orange juice
1 bowl of cereal with 2% milk
A banana
2 slices of toast with Strawberry jam
I needed all that energy so I can start my 60 minute workout session. Today I’m focusing on strength and power training. Here’s what I’m doing, all in 3 sets at 12 reps each:
Compound crunches
Leg Extension Pull-In
Medium Grip Barbell Bench Press
Close Grip Incline Barbell Pullover
Seated Dumbbell Front and Side Lateral Raise
Wide Grip Front/Rear Lat Pulldown
Seated Dumbbell Triceps Curl and Press
Seated Medium Dumbbell Squat
One Legged Dumbbell Squat Off Bench
The manual details how to do each strength exercise so I’m not doing anything incorrectly. It even tells you how long to rest and the intensity of the exercise. But, really, it’s not difficult stuff; it’s just a matter of doing it! The warm-ups and cool-downs are jogging and stretching exercises.
So I’m off to the gym with my plan. It’s going to be nice tomorrow so I can do a routine outside instead of going to the gym and it’ll be perfect because I’m working on skating, speed, acceleration, and agility. But I’m done for now and I think I’ll just chill by the water…until Uncle Andrew’s BBQ.
