Glens Falls Hockey 2007-2008

Weight Lifting Program

Mondays: Quarter Push -ups & Sit-ups @ night

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Bench 5+ reps at each weight

          

Dumbbell Incline Press

          

Dumbbell Incline Flies

          

DB Front Shoulder Lifts

          

Wrist Curls (same weight)

          

Dips 4 sets to Failure

        

X

Tuesdays: Quarter Push –ups & Sit-ups @ Night

3-4 mile run or 10-12 mile bike ride or 5-7 mile rollerblade

Wednesdays: Quarter Push –ups & Sit –ups @ Night

Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Squats 5+reps at each weight

          

Leg Press increase each set

          

Leg Extension

          

Leg Curls

          

DB Standing Calf Raises

          

Thursdays: Quarter Push –ups & Sit –ups @ Night

3-4 mile run or 10-12 mile bike ride or 5-7 mile rollerblade

Fridays: Quarter Push –ups & Sit –ups @ Night

Set 1

Set 2

Set 3

Set 4

Set 5

Exercise
         

Bent over DB Rows
         

Lat Pull downs
         

Military Press w/ DB
        X

Pull ups 4 sets to failure
         

Wrist Curls (same weight)

This is a great program that is designed to get you ready for ice hockey and get you in and out of the weight room. You don’t need a spotter since most exercises are with dumb bells but I encourage you to go in groups. (Copy as many sheets as you need) Fall athletes should use common sense in accordance with your fall sport’s training program.