This is the thread on which you can post your training logs.

It will allow us to help you to progress, and you can post questions if you have any problems.

Let's see what your lifting.

Train Hard
Paulv

Arnprior session for the "City guys"

Dynamic Warm-up

Explanation of changes to Phase III of the training template.

Testing;
Broad Jump:
Blair Barr 95-1/4"
Brad Vaughan 94"
Phil Doucette 97" (fell back) (92-1/2")
Dylan MacDiarmid 77"
Doug Harvey 89"
Jack Nevins 76"

Pull ups:
Blair Barr 14 reps (previous 11 reps)
Brad Vaughan 8 reps (previous 6 reps)
Phil Doucette 11 reps (previous 8 reps)
Dylan MacDiarmid 6 reps (previous 5 reps)
Doug Harvey 6 reps (previous 6 reps)
Jack Nevins 3 reps (previous 1 rep)

Push-ups:
Blair Barr 43 reps (previous 50 reps)
Brad Vaughan 27 reps (previous 23 reps)
Phil Doucette 40 reps (previous 44 reps)
Dylan MacDiarmid 40 reps (previous 41 reps)
Doug Harvey 18 reps (previous 17 reps)
Jack Nevins 40 reps (previous 22 reps

Rower: 500m
Blair Barr ???
Brad Vaughan 1:52.9
Phil Doucette 1:45.9
Dylan MacDiarmid 1:39.9
Doug Harvey 1:49.3
Jack Nevins 2:07.1

We then ran the guys through 6 exercises,
Standing DB alt press, Blackburns superset with step-ups, DB Snatches, Face pulls superset with DB incline press.

We also practiced the kneeling jumps. The guys seem to be getting better at this. It should have good carryover to the broad jump test and more importantly to their explosive power on the first three strides on the ice. (the first three strides/steps are the most important in any sport)

Broad Jump:
Doug Harvey 86"
Dylan MacDiarmid 81"
Jack Nevins 78"
Mitch Warren 87"
Brad Vaughan 86"
Scott Schroeder 89"
Matt Pecca 100"
Matt Johnston 88"
Sam Gleason 92.5"
James Bimm 94"
Steven Harhoriak 90"

Pull ups:
Doug Harvey 7 reps
Dylan Macdiarmid 6 reps
Jack Nevins 3 reps
Mitch Warren 11 reps
Brad Vaughan 9 reps
Scott Schroeder 8 reps
Matt Pecca 12 reps
Matt Johnston 10 reps
Sam Gleason 10 reps
James Bimm 5 reps
Steven Harhoriak 13 reps

Push ups: (we've gotten much more strict on the push-ups test, resulting in lower scores)
Doug Harvey 13 reps
Dylan Macdiarmid 46 reps
Jack Nevins 37 reps
Mitch Warren 44 reps
Brad Vaughan 27 reps
Scott Schroeder 30 reps
Matt Pecca 34 reps
Matt Johnston injury
Sam Gleason 41 reps
James Bimm 31 reps
Steven Harhoriak 44 reps

500m row:
Doug Harvey 1:47.9
Dylan Macdiarmid 1:36.9
Jack Nevins 2:06.9
Mitch Warren 1:54.3
Brad Vaughan 1:42.6
Scott Schroeder 1:43.9
Matt Pecca 1:56.3
Matt Johnston 1:44.3
Sam Gleason 1:52.1
James Bimm 1:40.7
Steven Harhoriak 1:58.2

We then performed lower body accesory work.

GHR or Back extensions

Step ups and an ab circuit.

I tried to give the guys some exposure to movements that they won't be able to do outside of the gym.

Make-up session for all the guys that missed the last sessions.

Testing:

Broad Jump:
Troy Anderson 91"
Blair Barr 90"
Richard Barr 89"
Phil Doucette 89"

Pull-ups:
Troy Anderson 5 reps
Blair Barr 15 reps
Richard Barr 1 rep (very close to getting 2 reps)
Phil Doucette 13 reps

Push-ups:
Troy Anderson 21 reps
Blair Barr 43 reps
Richard Barr 24 reps
Phil Doucette 29 reps

500m rower:
Troy Anderson 1:48.4
Blair Barr 1:52.0
Richard Barr 1:54.9
Phil Doucette 1:44.9

After the testing we worked up to a 5RM on the squat.
We finished with a back extension/hanging leg raise super set.

The guys are getting a little better at squatting, but still need lots of practice.

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A fist full of steel

Here's and article written by a strengtha and conditioning coach from an un-named AHL team.

http://www.elitefts.com/documents/in-season-hockey-training.htm

(copy and paste it in your browser)

It's pretty solid info. (It's also very similar to what we tried to do with you guys this winter)

I hope any of you guys that are serious are going to be on board for our off-season program.

I will be sending out the details very soon

Best
Paulv

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A fist full of steel