Hi all. I am an ice hockey official and am heading to a prospects camp in late August. So, I have roughly 3 months to prepare. I currently have a basic Push-Pull workout routine, which I will outline below. I need help adding in things, or altering things, that would directly help my ability to skate, move, agility, speed, size, strength, etc.
My first and foremost goal is to gain weight. I am 20yrs old, 6’3" 179lbs. I want to hit about 190 if possible before the camp. I am currently taking Creatine Liquid 5mg, just finished the loading phase, and am doing the maintenance phase by taking one dose everyday.
Now the workout I currently have:
All sets are done as follows:
Set 1 - 10 to 12 reps - Medium Weight
Set 2 - 8 to 10 reps - Medium to Heavy Weight
Set 3 - 8 to 10 reps - Medium to Heavy Weight
Set 4 - 8 to 10 reps - Medium to Heavy Weight
Set 5 - 8 to 10 reps - Medium to Heavy Weight (Optional Set)
Monday - Push Day
Flat Bench [or Incline Bench] - Chest
Dumbbell Press [Flat or Incline] - Chest
Military Press - Shoulders
French Curls [Brain Busters] - Triceps [Substitute Close Grip Bench]
Standing Cleans - Upper Body [Substitute Dips]
Wednesday - Pull Day
Lat Pull Down - Outer Back [Substitute Low Row]
Deadlifts - Overall Back [Substitute T-Bar Rows Close or Wide Grip]
Barbell Curls - Biceps [Substitute Dumbbells]
Shrugs - Traps [Substitute Upright Rows (angle)]
Friday - Legs
Leg Extensions - Front Quads
Leg Curls - Hamstrings
Squats - Over All Leg [Substitute Hack Squats]
Leg Press - Over All Leg
Lunges - Over All Leg [Substitute Straight Leg Deadlifts]
Cal Raises - Calfs
Among these exercises I am incorporating various sit-ups, crunches, pushups, and wide grip chinups. Also, I am running roughly 1.5 to 2 miles every other day
Now, what I am looking to change is things that I use to do. I use to stand with one leg bent on an air pocket thing while doing my curls and balance, used the big balls in the gym, etc. I’m not to well-versed here with workouts, so bear with me.
Like I said, I need to gain size as quickly as possible without losing mobility, agility, and speed. It would be great if I could further work on those areas too!
Thanks in advance.