Hockey (Pre-Season) Peaking Program (Block 5-Speed Strength)

Here is a peaking program for one of my hockey athletes I was fortunate enough to work with this summer (American Hockey League-Texas Stars). The program is a 4 day lift that emphasizes speed-strength and rate of force development specific to hockey and its on-ice demands (my aim was to address at least 3 of the 5 rules of dynamic correspondence for maximum on-ice transfer). This player was able to reach new levels of strength and explosive power with this program. I hope you like it.

Training Block 5- (<55%)/Low Force-High Velocity (Speed-Strength: PEAK)


SUMMER 2013 (SEPTEMBER)



Day 1-Monday (Ideal Time=10 seconds)


Neural Rating (100%)



High Velocity Potentiation Cluster (Lower Push-Quad Dominant)


**Use Tendo (Peak Velocity) for Reactive Sport Squat & Vertical Jump Mat for Seated V-Jump**


**4% Drop-Off (METERS PER SECOND) Using TENDO UNIT**


A1.      63% Reactive Sport Squat x 2+Depth Jump (H) x 2+Seated Box Jump (25%) x 2+Accel Band Jump x 2


BB-Rest 20 seconds (Focus on quality speed + hip extension)


A2.      63% Reactive Sport Squat x 2+Depth Jump (H) x 2+Seated Box Jump (25%) x 2+Accel Band Jump x 2


BB-Rest 20 seconds (Focus on quality speed + hip extension)


A3.      63% Reactive Sport Squat x 2+Depth Jump (H) x 2+Seated Box Jump (25%) x 2+Accel Band Jump x 2


BB-Rest 20 seconds (Focus on quality speed + hip extension)


A4.      63% Reactive Sport Squat x 2+Depth Jump (H) x 2+Seated Box Jump (25%) x 2+Accel Band Jump x 2


BB-Rest 3 minutes, then repeat for a total of 2 to 4 sets


            Active Rest-  


A4.      Anterior Tib Band Oscillatory                                                         2 x T-10+1 ea.           OC-D + 1


            Paired w/BB-Rest 30 seconds                                                                                        (as many reps as possible)*


A5.      Band Ankle Eversion/Inversion                                                    2 x 10-12 ea. side/way


            Paired w/BB-Rest 30 seconds               


A6.      RKC Plank                                                                                        2 x 30-45 seconds



B1.      Glute/Ham Barbell Lift (2-Leg)                                                       3-4 x T-10 x 30%      0:0:0:0           


            Paired w/BB-Rest 30s                                                                                                       (as many reps as possible)*


B2.      Keiser Hip Flexion (Skater Stride)                                                            2 x 2/2/2/2 ea. side   Fast-Pause*



C1.      DB/KB Goblet FW/BK Lunge Flow (Oscillatory)                                     3-4 x T-10+1ea.        Fast/Hip Hinge


            Paired w/BB-Rest 90s                                                                                                       (as many reps as possible)*


C3.      Slide-Board/Slider Single Leg Plate Curl                                                3 x 8-10 ea. leg                                            



D1.      Band Speed Abduction (Skater Stride Kick)                               3 x T-10                      Fast*


            Paired w/BB-Rest 60s                                                                                                       (as many reps as possible)*


D2.      Kettle Bell Bottoms-Up Carry                                                         3 x (1 Trip=40-Yards)


            Paired w/BB-Rest 60s


D3.      Glute Ham Supine Diagonal Reactive Core                               3 x T-10 R/L               Perturbations


            (OR)


            Single Leg Pallof Press w/ Perturbations                                                3 x T-10                      Perturbations



Energy-


Alactic Emphasis


Work: <10 seconds; Rest: 1-1/1-2/1-3; Walk Recovery)


Mode: Sled/Hill/Stair Sprint Repeats


                        W1                  W2                  W3                 


Set 1-             (1 x 10)           (1 x 12)           (1 x 6)


2:00


Set 2-             (1 x 10)           (1 x 12)           (1 x 6)



Regeneration/Restoration-


Laying Wall Shakes (30 seconds – 1:00)


Band Assisted Hip Flexor (RFE) (30-45 seconds ea. side)


Bretzel Stretch (30-45 seconds ea. side)                                    


Lax Ball (Hip-Glute)/(30 seconds-2:00 ea. side)




Training Block 5- (<55%)/Low Force-High Velocity (Speed-Strength: PEAK)


SUMMER 2013 (SEPTEMBER)



Day 2-Tuesday (Ideal Time=10 seconds)



Barbell Bench Press (Prep/Warm-Up Sets)


1 x 5 x 40%; 1 x 3 x 50%; 1 x 3** x 60% (paired w/) Tea-Cups 2 x 5 ea. side



High Velocity Potentiation Cluster (Upper Push Bilateral)


**Use Tendo (Peak Velocity) for Bench Press Reactive Toss**


**4% Drop-Off (METERS PER SECOND) Using TENDO UNIT**


A1.      25-30% Barbell Bench Press R-Toss x 1+ Box/Plate Power P-Up Tap x 2 x 1+ MB 1 Arm Throw x 2


BB-Rest 20 seconds (Focus on quality speed)


A2.      25-30% Barbell Bench Press R-Toss x 1+ Box/Plate Power P-Up Tap x 2 x 1+ MB 1 Arm Throw x 2


BB-Rest 20 seconds (Focus on quality speed)


A3.      25-30% Barbell Bench Press R-Toss x 1+ Box/Plate Power P-Up Tap x 2 x 1+ MB 1 Arm Throw x 2 BB-Rest 3 minutes, then repeat for a total of 3 to 4 sets


            Active Rest-  


A4.      Neck Work (Anti-Concussion)                                                       2-3 x T-10                  Isometric


            Paired w/BB-Rest 30 seconds


A5.      Hanging Leg Raise (Supported)                                                   2 x 8-15                      PPT*  


Paired w/BB-Rest 30 seconds


A6.      RFE Hip Flexor Mobilization                                                          2 x 5 (2 sec)               Squeeze glute*



B1.      Band Resisted Chin-Ups (Triples CLUSTER)                            3 x 3+(20s)+3(20s)+3(20s)+3                    


            Paired w/BB-Rest 60 seconds


B2.      Band Resisted Scapular Push-Up                                                           2 x 10                         3:1:3:2


            Paired w/BB-Rest 60 seconds


B3.      Reactive Plate Toss                                                                         3 x T-10                      Core engaged*           



C1.      Sled TRX/Band Power Row                                                          3 x 6                            0:0:0:0


            Paired w/BB-Rest 30 seconds


C2.      DB 1-Arm Row Oscillatory                                                              3 x T-10+1                 OC-D+1


Paired w/BB-Rest 30 seconds


C3.      Y-Wall Slides w/ Overhead Shrug/Depression (Ankle W)       2 x 12-15                    SLOW



D1.      TRX “Y” Raise                                                                                  3 x 10                         SLOW                       


            Paired w/BB-Rest 30 seconds


D2.      DB Close Grip Press/Glute Bridge Combo                                  3 x 10                         Explosive


            Paired w/BB-Rest 30 seconds


D3.      Stability Ball Prone Plank w/ Movement                                      2 x 10                         Up/Down/R-L=1 rep



Energy- Lactic/Glycolosis Emphasis


Work: <20 seconds; Rest: 1-2/1-3/1-4; Walk Recovery)


Mode: Shuttle Work (Chaotic)


                        W1                                          W2                                          W3                             


Set 1-             (12 x 100-yds)                       (15 x 100-yds)                       (6 x 100-yds)


                        *2 round trips of 25-yds*     *2 round trips of 25-yds*     *2 round trips of 25-yds*    



Regeneration/Restoration-


Bike Flush**if required (5:00-8:00/Low Intensity**)                               Bretzel Stretch (30-45 secs ea. side)


Softball Pec Minor Tack (1 x 15-20 ea. side)                              


Band Assisted Hip Flexor (RFE) (30-45 seconds ea. side)     


Lats-Foam Roll (SAR)/(1 x 10)


Rotational Lat Stretch (30-45 secs ea. side)


Training Block 5- (<55%)/Low Force-High Velocity (Speed-Strength: PEAK)


SUMMER 2013 (SEPTEMBER)



Day 3-Thursday (Below Ideal Time=7 seconds)


Neural Rating (100%)



High Velocity Potentiation Cluster (Lower Push-Hip Dominant)


**Use Tendo (Peak Velocity) for Hex Bar 1 Leg DL & Tape Measure for Triple Jump**


**4% Drop-Off (METERS PER SECOND) Using TENDO UNIT**


A1.      73% Hex Bar 1-Leg DL x 2+Triple Jump x 2+1-Leg Step-Up Jump (30%) x 2+Side Lunge Ball Drop x 1


BB-Rest 20 seconds (Focus on quality speed + hip extension)


A2.      73% Hex Bar 1-Leg DL x 2+Triple Jump x 2+1-Leg Step-Up Jump (30%) x 2+Side Lunge Ball Drop x 1 BB-Rest 20 seconds (Focus on quality speed + hip extension)


A3.      73% Hex Bar 1-Leg DL x 2+Triple Jump x 2+1-Leg Step-Up Jump (30%) x 2+Side Lunge Ball Drop x 1


BB-Rest 20 seconds (Focus on quality speed + hip extension)


A3.      73% Hex Bar 1-Leg DL x 2+Triple Jump x 2+1-Leg Step-Up Jump (30%) x 2+Side Lunge Ball Drop x 1


BB-Rest 3 minutes, then repeat for a total of 3-4 sets


            Active Rest-  


A5.      Anterior Tib Band Oscillatory                                                         2 x T-7+1                    OC-D+1


Paired w/BB-Rest 30 seconds


A6.      Deep Neck Flexor Work (Supine Chin-Tucks)                           2 x 3-5 sec Hold (x 3)


            Paired w/BB-Rest 30 seconds


A7.      Half-Kneeling T-Spine Rotation Mobilization                             2 x 10 ea. side                     



B1.      Kettle Bell Swing w/ Band                                                              3 x T-7 ea.                  0:0:0:0


            Paired w/BB-Rest 90 seconds


B2.      Single-Leg Band Resisted Hip Thrust                                         3 x 10 ea. side          Explosive



C1.      Weighted “X” Under Box Step-Down                                           3 x 10 ea. side          Explosive


            (OR)


            2POC Lateral Bench/Box 1-Leg Skater Squat Oscillatory        3 x T-7 ea.                  2POC+1


            Paired w/BB-Rest 90 seconds


C2.      Lateral Sled Drag                                                                             3 x T-7 ea.                  Explosive/Fast



D1.      Stability Ball Adductor Oscillatory                                                 2 x T-7 ea.                  OC-D


            Paired w/BB-Rest 45 seconds


D2.      Medicine Ball Reactive Side Throw                                             2 x 5 ea.                     Explosive-Reb


Paired w/BB-Rest 45 seconds


D3.      Cross-Body Jack-Knife                                                                   2 x T-7                        Fast*




Energy-


Alactic Power Intervals (Sprint Repeats)-Lateral Based Jingle Jangle


Week 1 (6+6); Week 2 (8+8); Week 3 (4+4)


WORK-12 seconds; REST-CHAOTIC (1-1 to 1-5)



Regeneration/Restoration-


Laying Wall Shakes 30 seconds – 1:00                                     


Band Bent Knee Hamstring Mob 1 x 6-8 x 2 secs


Bretzel Stretch 30-45 seconds ea. side


Band-Kneeling Adductor Stretch 30-45 sec ea.


Band Lateral Hip Pigeon 30-45 sec ea. side







Training Block 5- (<55%)/Low Force-High Velocity (Speed-Strength: PEAK)


SUMMER 2013 (SEPTEMBER)



Day 4-Friday (Above Ideal Time=15 seconds)


Neural Rating (100%)



A1.      DB Lunge Single-Arm Wide Pendlay Row w/ Rotation                        3 x 5 ea.                     0:0:0:0


            Paired w/BB-Rest 90 seconds


A2.      Landmine Row w/ Extension                                                        3 x T-15                      Explosive



Landmine Pivot & Press (Prep/Warm-Up Sets)


1 x 5 x BAR; 1 x 3 x 50%; 1 x 3** x 70%



B1.      Landmine Pivot & Press                                                                 3 x 3 ea. x 73%         Explosive                  


Paired w/BB-Rest 30 seconds


B2.      Hanging Leg Raise                                                                         3 x 8-15                      PPT Hold @ Top



McGill Single-Arm DB Bench Press (Prep/Warm-Up Sets)


1 x 5 x 50%; 1 x 3 x 70%; 1 x 3** x 80% (paired w/) Wall Angels (or) Dynamic Blackburns 2 x 8



C1.      DB Bench Press Oscillatory 2POC                                              3 x T-7/7 x 30%         Fast


            Paired w/BB-Rest 30 seconds                                                                                        (as many reps as possible)*


C2.      Q-Ped Ball Deep Neck Flexor w/ Protraction + Scaption          3 x 8-10 ea.              Controlled


Paired w/BB-Rest 30 seconds


C3.      Band-Assisted Box Traveling Push-Up Jump                            3 x 4 ea. side             FAST 



D1.      Cuban Press Oscillatory                                                                 3 x T-15                      Fast


Paired w/BB-Rest 30 seconds                                                                                        (as many reps as possible)*


D2.      Medicine Ball Rollover (Rotational) Slam                                               3 x T-15 ea.               Explosive


Paired w/BB-Rest 30 seconds                                                                                        (as many reps as possible)*


D3.      Plate Scarecrow                                                                               3 x 12-15                    SLOW                                                           


Extra Work-


E.        Sledgehammer Bam-Bam/Supination/Pronation                      2-3 x 8+8                    SLOW



Energy-


Oxidative Emphasis


Work: Varied Work Times; Rest: 1-1/1-2/1-3/1-4)


Mode: Game-Speed; (OR) LBIPR; (OR) Tempo Runs (Work 15 seconds; Rest 60 seconds x 12-15 reps)


W1                              W2                              W3                             


Level 5 (3 sets)        Level 5 (3 sets)        Level 4 (2 sets)       



Regeneration/Restoration-


Bike Flush**if required (5:00-8:00/Low Intensity**)


Softball Pec Minor Tack (1 x 15-20 ea. side)


Band Assisted Hip Flexor (RFE) (30-45 seconds ea. side)


Bretzel Stretch (30-45 seconds ea. side)


Lats-Foam Roll (SAR)/(1 x 10)


Rotational Rack Lat Stretch (30-45 seconds ea. side)

Chris Osmond Blog

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