This week was…different. Gym was closed on Monday and Wednesday so I went 4 straight days (Tuesday-Friday) instead of Monday, Tuesday, Thursday, Friday. Wednesday I did 100 rep chin-up and 100 rep push-up tests in the shortest time possible. That was probably the worst feeling ever-Everyone should do it once…no one should do it twice.
An older guy in the gym approached me last week and said something about doing a bench press rep test at my body weight. Apparently they were collecting data on it. I didn’t do it for him that day because I had only gotten 5 hours of sleep the night before and didn’t want to throw off his data, but I was curious this week (although I probably felt worse), so I gave it a shot. I weigh just under 170 at this point, so I did 170 as many times as possible. Not my specialty.
And against all my stubbornness, I decided it was time to start doing some form of consistent conditioning. Since I was on the road with my hockey team, I decided to hit the bike in the hotel Saturday night and this morning. I understand now why people quit exercise programs so early (at least those that involve conditioning). Energy systems work isn’t so bad after a few weeks, but getting started from scratch blows. Luckily I’ve been doing some circuit training on both my lower and upper body days. Otherwise I might still be on the floor next to the bike at the Holiday Inn in Kingston, Rhode Island. I gotta get back to the Super Bowl. Training program below.
Jan 27, 2009
A1) Back Squat: 3s Negative: 135 x 5; 225 x 3; 315 x 2; 335 x 2; 345 x 3 sets of 2
A2) Bird Dog Hold: 3 x 15s each
B1) Stiff-Legged Deadlift: 225 x 4; 315 x 4; 325 x 4; 335 x 4; 345 x 4
B2) Front Plank March: 4 x 20s
C1) 1-Leg Squat:3s Negative: 3 x 6 each
C2) Glute Ham Raise: 3 x 10
Jan 28, 2009
A1) Chin-Up 100 rep Marathon: 18 mins 20 secs
B1) Push-Up 100 rep Marathon: 6 mins 13 secs
C1) Side Plank: 1 x 60s each; 2 x (2 x 30s) each
Jan 29, 2009
A1) Front Squat: 135 x 5; 185 x 3; 205 x 3; 225 x 3; 245 x 3; 255 x 3
A2) Side Plank w/ Abduction Hold: 3 x 15s each
B1) DB Back Leg Raised Split Squat: 2 x 65 DB 3 x 6 each
B2) 1-Arm DB 1-Leg SLDL: 40 DB 3 x 6 each
B3) Bar Rollout: 3 x 10
B4) Stability Ball Hamstring Curl: 3 x 12
Jan 30, 2009
A1) Bench Press: 135 x 5; 170 x 21; 205 x 7 + Help; 205 x 5
A2) I, Y, T Holds: 1 x 30s each
B1) 1-Arm DB Row: 85 DB x 6 each; 90 DB 2 x 6 each
B2) Standing Cable Chop Left to Right Only: 50 lbs 3 x 8
B3) 1-Arm DB Push Press: 50 DB 3 x 6 each
B4) DB Hang Clean-to-Curl Eccentric: 2 x 40 DB 3 x 6
B5) Bird Dog: 3 x 8 each
Jan 31, 2009 30 Min Low-Medium Intensity Bike RIde
Feb 1, 2009 30 Min Medium Intensity Bike Ride
Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.