As a new user I thought I would post the weight training portion of my own personal program. This program is geared towards preparation for hockey. The exercises and basic philosophy behind the program owes a debt to many different sources(among them Coach Davies). This program has allowed me to add 10 pounds of lean mass in the past four months. In addition, I have been able to make consistant gains in strength by following this program. Perhaps the biggest benefit that I have derived from following this program is the improvement in how I feel on the ice. So anyways, here it is.
The program is designed to last for 16 weeks and is broken down into four different phases. The rep scheme unless otherwise indicated:
wks. 1-4: 4x8 reps(not including clean based lifts)
wks. 4-8: 4x3
wks. 8-12: 4x5
wks. 12-16: 4x8
The key exercise in the program is the hang clean. It is performed in some fashion on each of the three days. In the first two days, 1 day will focus on improving the amount of weight lifted, while the other will focus on increasing bar speed with a constant weight(for me 135 lbs.). In each 4 week phase, the strength and speed days will rotate after two weeks
Box Jumps 3x5
Power Jerk 1 near max attempt
Hang Clean/Power Jerk 3x3-5/5x3(135 lbs.)
Stability Ball Row 4x8
Crunch on Ball(added weight) 4x10
Hang Clean 1 near max attempt
Hang Clean 4x5(135 lbs.)/4x3-5
Bulgarian Split Squat
Straddle Bench Jumps 3x5
The Bear(complex) 4x6
Pull-ups 2x max reps
Chin-ups 2x max reps
The focus on the non weight training days(Tues, Fri, Sun) is on anaerobic/aerobic conditioning, foot speed and core stability. Depending on the response to this post, I may go into more detail on the methods I use on these other days.
In conclusion(aside from apologizing for the length of this post), I am hoping to find out what the readers of this forum think about this program. Any responses would be appreciated and any questions in regards to the program I will do my best to answer.