Never Sacrifice Technique

Always Train with Intensity

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INTENSITY
IS THE KEY
6 7
AREAS OF FOCUS
Goal setting is about three things:
1. Where you are
2. Where you want to go
3. How you are going to get there
Answer these questions before you begin your training program
GENERAL TO SPECIFIC TRAINING
Your program starts with activities to improve your athleticism. This can include
sports like soccer, squash, tennis, and basketball, which will help improve your
overall conditioning. As you progress through the summer the focus narrows to
intense explosive movements targetted to your lower body and core.
IMPROVE ON YOUR WEAK POINTS
Athleticism, sport specificity, performance, and building for success are all about
balance. It is important that you recognize what areas need improving and work
to develop them. You should pay specific attention to the:
Rotator Cuff
Upper Back
Abdomen
Groin (Adductors)
Hamstrings
Your TeST reSulTS Your GoAlS
TeSTS IN SepTember 2008 for 2009
Body Fat
3-Lap Skating Test
15-Lap Skating Test
3-Mile Run
Vertical Jump
Chin Ups
Dips


PERSONAL GOALS FOR 2009

GOAL SETTING

YOUR GOALS
JUNE JULY AUGUST SEPT.
1 8 15 22 29 6 13 20 27 3 10 17 24 31 7

BUILD THE FOUNDATION PHASE 1

RECOVER

TRANSITION TO POWER PHASE 2

RECOVER

BE EXPLOSIVE PHASE 3

RECOVER

FOCUSED INTENSITY PH-4
(IN SEASON)

RECOVER

THE WEEK OVERVIEW / DIALY SCHEDULE
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THE SUMMER PLAN
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TRAINING SESSION OVERVIEW
Active Warm Up
Core and/or Quick Feet
Main Training Component
(Strength Training, Speed-Agility-Quickness, Plyometrics)
Cardiovascular*
Cool Down
Stretching
* You should do your cardiovascular training immediately following the warm
up if cardio is the focus of your training day. However, if you have the time,
you should perform your cardio training about 5-7 hours before or after your
strength training.
TRAINING WEEK OVERVIEW
phase 1 - June: this is based around 4 days of strength training.
phase 2 - July: If your focus is gaining size and strength you should perform 4
days of strength training. If your focus is lower body explosiveness and speed
you should perform 3 days of strength training
phase 3 - August: You should perform 3 days of strength training and focus on
explosive movements both in and out of the gym
In Season: You will train 1 day a week on explosive lower body exercises and
1-2 days per week on Upper Body/Core/Weak Points
MON TUE WED THU FRI SAT SUN
OPTION 1 ST - DAY 1 ST - DAY 2 ST - DAY 3 ST - DAY 4
SAQ SAQ
CARDIO CARDIO CARDIO CARDIO
CORE CORE CORE CORE CORE
OPTION 2 ST - DAY 1 ST - DAY 2 ST - DAY 3 ST - DAY 4
SAQ SAQ
CARDIO CARDIO CARDIO CARDIO
CORE CORE CORE CORE CORE
OPTION 3 ST - DAY 1 ST - DAY 2 ST - DAY 3
SAQ SAQ
CARDIO CARDIO CARDIO
CORE CORE CORE CORE CORE
OPTION 4 ST - DAY 1 ST - DAY 2
SAQ SAQ SAQ
CARDIO CARDIO
CORE CORE CORE CORE CORE
Note: ST - STRENGTH TRAINING
SAQ - SPEED, AGILITY, QUICKNESS TRAINING
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FITNESS TESTING

FITNESS TESTING
UPPER BODY STRENGTH
Dips
You will perform as many dips as possible without pausing or stopping. You will
need to bend your elbows to 90 degrees and extend them to a straight position.
The test will stop when you pause/stop or when you are no longer able to perform
the proper technique.
Chin Up
From a neutral grip hand position, with a chin up grip (your hands facing towards
you) perform as many chin ups as possible. You must fully extend your elbows on the
down phase and you must touch your chest to the bar on the up phase. You will
be expected to perform a minimum of 10 chin ups.
EXPLOSIVE POWER
Vertical Jump
From a standing position you will jump as high as possible reaching with one hand.
You must be stationary and will not be allowed to step into the jump. You will have
3 attempts to get your best score.
elite 30
Very Good 27
Good 24
BODY FAT %
Body Fat %
We use 6 sites for measuring skinfolds.
Subscapular
Triceps
Chest
Abdominal
SupraIliac
Thigh
We use the Yuhaz formula.

You want to strive for 10% or less
At the beginning of training camp each player will be put through the following tests:
ON-ICE
All Players will test in full equipment
3 Lap Skate Test (Repeated 6 Times)
There will be 4 groups of players with 4 to 5 players in each group. When 1 group
is being tested the other 3 groups will be sitting on the bench. Players will skate
3 laps as fast as possible. Please go immediately to the bench after you have
completed your 3 laps. We will record the time per lap and the total time for the 3
laps. The test will be completed 6 times, each time you will change the direction
you are skating. Players who are not being tested will be on the bench. Heart rate
will be recorded at the completion of each 3 lap test.
15 Lap Skate Test (Repeated 3 Times)
There will be 4 groups of players with 4 to 5 players in each group. When 1 group
is being tested the other 3 groups will be sitting on the bench. Players will skate
15 laps as fast as possible. Please go immediately to the bench after you have
completed your 15 laps. We will record the time per lap and the total time for
the 15 laps. The test will be completed 3 times, each time you will change the
direction you are skating. Players who are not being tested will be on the bench.
Heart rate will be recorded at the completion of each 15 lap test.
AEROBIC FITNESS
3-Mile Run
This will be performed on a 400 meter track. Players will run 12 laps as fast as
possible. We will record the time per lap and the total time. Heart rate will be
recorded at the completion of the test.
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RESOURCES
PERSONAL TRAINERS
Investing in a personal trainer or performance training center is an excellent idea.
These professionals will make sure you maximize the results of each training
session. They have the ability to monitor your workouts on a daily basis and make
modifications where necessary. However, there are significant differences between
personal trainers and you need to make sure you select the right one for your
needs.
Here are some things you should research when you are investing in a personal
trainer:

What is their background
education
certifications
experience
previous clients
Get References from reputable conditioning professionals.
contact me to help review your personal trainers references
TRAINING FACILITIES
As with personal trainers, training facilities vary greatly. If you have any questions
about a prospective facility or what you should look for please contact me.
TRAINING EQUIPMENT
There are many pieces of training equipment that you can purchase enabling you
to train wherever you spend your summer. I can direct you to companies who
provide this equipment and I can modify your program to incorporate it. If you
have any questions please contact me.