Won't kill results right?

[super_rice]

if your volume/intensity is high enough and your hockey schedule is stable, you can control your bodyweight with your workouts.

ie: eat like a horse, but stay lean because of heavy training.

 

[theguy351]

wait so is it ok to try and make gains in strength in season while maintaing the level of play that i am at? Because my legs are strong from hockey but i need them stronger ....squats

i need my back to be strong so i can be in my stance alot: deads, military press

upper body needs to be solid, bench isnt huge but its a contributing factor...bench and rows

those are what i need and those exercises match the need.....thats why i chose the 3x5.....

but if it is going to make me start to play bad i dont need that.

what if i toned the weights down a little.....idk maybe did the cardio 3 times a week anad weights twice to even it out....idk i need some help

 

[petpre61]

lol I see now why you are on the red side of karma.

I am going to tell you one more time, the 3x5 twice a week with additional work
on plyos, balance, conditioning and coordination will make you a better goalie. eat
enough to maintain/slightly increase your weight and you will be fine.


This was the goalie's in season strength/plyos routine for a D1 hockey team.

Monday

Plyometrics
Slide board/catch 3 × 6
DJ/lateral slide/catch 3 × 6

Total body
DB split alt ft alt snatch TB

Lower body
Squat/keg/log TL
Lat box jump 3 × 6

Trunk
1-leg ankle chop/twist 3 × 10

Upper body
DB alt incline TL


Wednesday

Plyometrics
Slide board/catch 3 × 6
DJ/lateral slide/catch 3 × 6

Total body
Hang squat clean TB

Lower body
Keg/log/hockey lunge TL

trunk
MB dec 1-arm throw 3 × 10
Keg twist lift 3 × 8

Sets/reps:
Sept 24–Sept 30: TB = 3 × 4 TL = 3 × 3
Oct 1–Oct 7: TB = 3 × 2@45% TL = 3 × 5
Oct 8–Oct 14: TB = 3 × 4@35% TL = 3 × 3
Oct 15–Oct 21: TB = 3 × 2@45% TL = 3 × 5
Oct 22–Oct 28: TB = 3 × 4@35% TL = 3 × 3
Oct 29–Nov 4: TB = 3 × 2@45% TL = 3 × 5

 

[theguy351]

thanks......what team is that for?

 

[petpre61]

I am not saying that it is a good routine but you see that they do lift to mantain
their strength and improve their speed...

it's from the Air Force

 

[theguy351]

Yea but the difference is I need to lift to get bigger sso when I'm at their level I only need to maintain

 

[petpre61]

Yea but the difference is I need to lift to get bigger sso when I'm at their level I only need to maintain

no because their off season routine is designed to increase strength which leads
their players to weight gains as well. since you are novice lifter it is not going to
be a big problem to increase your strength with the 3x5. players at higher levels
with less time on their hands and more demanding schedules usually try to
maintain or get a little stronger during the season.
I have a 40 hours week with hockey practice and games plus a part time job on
off days on the weekend and of course I still go to school. nevertheless I lift 2-3
times a week to get stronger.

enough now.

 

[theguy351]

ok thanks.....but you dont really have to be rude about it. "Enough now"

you play hockey? on air force?