Programming for an Advanced Hockey Athlete

Programming for an Advanced Hockey Athlete, 6 week Triphasic Training protocol

All Names Underlined in Blue are hyperlinked in to PDF the names on PDF’s are hyperlinked to video’s.

Click here to learn how to read sheets - http://www.xlathlete.com/xl/events/Reading%20the%20Training%20Sheet%202012.pdf

In Block one of training The focus is Eccentric strength/withstanding force and Tissue remodeling with the heavy loaded eccentric training for two weeks to cause actin and myosin damage so the immune system cleans it out and then it gets rebuilt stronger.

Block 1 – 2 Weeks possible leg Programs

The leg training for the first two weeks, Block 1 Eccentric Above 80 Triphasic Training Back Squat is those athletes whose spine and physical fitness levels are acceptable to perform squatting 3 days a week. 95 percent of my athletes fall into this category. the second possible program during this Block is for this athletes that can’t due Spinal loading for any reason , Block 1 Eccentric Above 80 Triphasic Training Single Leg Strength . The third, possible is a little load single leg work, non of my athlete completed this because of the focus of remolding. Block 1 Eccentric below 80 Triphasic Training Single Legs Speed

Block 1 Eccentric above 80 percent, the eccentric focus, is a very intense nature,

Block 1 Eccentric Above 80 Triphasic Training Back Squat

http://www.xlathlete.com/xl/events/Block%201%20Eccentric%20Above%2080%20Triphasic%20Training%20Back%20Squat.pdf

The heavy Squats with 6 second eccentrics have to help

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Block 1 Eccentric Above 80 Triphasic Training Single Leg Strength

http://www.xlathlete.com/xl/events/Block%201%20Eccentric%20Above%2080%20Triphasic%20Training%20Single%20Leg%20Strength.pdf

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Block 1 Eccentric below 80 Triphasic Training Single Legs Speed

http://www.xlathlete.com/xl/events/Block%201%20Eccentric%20below%2080%20Triphasic%20Training%20Single%20Legs%20Speed.pdf

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Block 1 Eccentric Above 80 Triphasic Training upper

http://www.xlathlete.com/xl/events/Block%201%20Eccentric%20Above%2080%20Triphasic%20Training%20upper.pdf

Block 2 – 2 weeks

Block 2 Isometric Above 80 Back Squat

http://www.xlathlete.com/xl/events/Block%202%20Isometric%20Above%2080%20Back%20Squat.pdf

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Block 2 Isometric Above 80 Single leg Squat

http://www.xlathlete.com/xl/events/Block%202%20Isometric%20Above%2080%20Single%20leg%20Squat.pdf

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Block 2 Isometric Above 80 Upper Body

http://www.xlathlete.com/xl/events/Block%202%20Isometric%20Above%2080%20Upper%20Body.pdf

Block 3 - 2 Weeks

Block 3 concentric Above 80 Back Squat Heavy

http://www.xlathlete.com/xl/events/Block%203%20concentric%20Above%2080%20Back%20Squat%20Heavy.pdf

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Block 3 concentric Above 80 Single Leg Work

http://www.xlathlete.com/xl/events/Block%203%20concentric%20Above%2080%20Single%20Leg%20Work.pdf

Block 3 concentric below 80 Single Leg Work

http://www.xlathlete.com/xl/events/Block%203%20concentric%20Above%2080%20Single%20Leg%20Work.pdf

Block 3 concentric Above 80 upper body

http://www.xlathlete.com/xl/events/Block%203%20concentric%20Above%2080%20upper%20body.pdf

Block 3 concentric below 80 upper body - http://www.xlathlete.com/xl/events/Block%203%20concentric%20below%2080%20upper%20body.pdf
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