Workout advise

[Family_Guy]

Hey all. Im looking to change my workout as previously ive been following a bodybuilders workout, however as i play ice hockey i need to do a workout which is more sports specific. My legs mainly need more work on as im "top heavy" if you know what i mean, ive concentrated too much on upper body without doing that much for my legs. I mainly need to strengthen up my quads and lower back. Therefore i would like my workout to be base on squats jumps, hang cleans, and bent legged deadlifts. This is for a 3 day workout by the way.

Ive been reading through journals, articles including westside stuff however felt it would be best to ask on here so it could be aimed better towards my needs. My legs really do need work so id like to do squats twice a week if possible. Anyway here is what i was thinking to do for a workout.....

DAY 1 - Legs & shoulders
Bb squats 4x6
Bb walking lunges 4x20 lunges
Leg extensions 3x10
Standing calf raise 3x10
Reverse leg curls 3x10
Db seated shoulder press 4x6
Bent-over rear lat raise 3x8


DAY 2 - Back, biceps & traps
V-bar pulldows 3x6
Low row 3x6
Bent legged deadlift 4x6
Hang cleans 4x6
Bb shrugs 5x6 (2 sec hold at top)
Bb curls 4x6
Db hammer curls 4x6

DAY 3 - Chest, triceps & squats
Bb bench press 4x6
Inlince db bench press 4x6
Weighted dips 3xfailure (usually 6-8 reps)
Tricep pushdowns 3x6
Tricep dips 3xfailure (usually 6-8 reps)
Jump squats 4x6

Usually do 2x crunches and 2x bridges in every workout.

I have no idea about how many sets x reps, plus it looks like im overtraining if i do this workout, so please could any1 help on what to do?

[Gareth83]

you seen my journal mate??

i think it's pretty good for sport!!

[Family_Guy]

Quote

you seen my journal mate??

i think it's pretty good for sport!!

Ive just had a look through your workout Gareth83 and to be honest thats not really what im looking for. I really want to keep things like walking lunges, jump squats and hang cleans in my workout as it really helps develope explosive starts, might be useful for you to try if you play football.

[Family_Guy]

Anyone able to help me here please ???

[Resurrected]

I used to play ice hockey with Solihull Barons many, many years ago

I did not do any sport specific training though. It was a very minor sport back then.

[MartinM]

Hey mate,

Are you playing much Hockey now or are you kind of 'off season'

The reason I ask is why you defo want a 3 day split and how it will fit in with training/matches etc.

Somethings in that workout arn't great. Stick to what you know i.e. don't do

Quote

Weighted dips 3xfailure (usually 6-8 reps)
Tricep pushdowns 3x6
Tricep dips 3xfailure (usually 6-8 reps)

Thats pretty much 9 sets for triceps with 6 to failure.........

If its strength/power you want for legs then a well documented technique is 4x4 as opposed to your 3x6-8. Concentrate on exploding out of the bottom position of your squats. Jump squats will also be very beneficial.....do you do any plyos/sprint work?

This is just an idea off the top of my head...

You could do 1 olympic lift based session i.e. clean, hang clean, high pull, snatch, squat type movements. Then an upper and lower session using more bodybuilder/strength type work.....how would that fit in?

Sorry for the jumbled post but lots of thoughts.....

[Family_Guy]

Quote

Hey mate,

Are you playing much Hockey now or are you kind of 'off season'

The reason I ask is why you defo want a 3 day split and how it will fit in with training/matches etc.

Somethings in that workout arn't great. Stick to what you know i.e. don't do

Quote

Weighted dips 3xfailure (usually 6-8 reps)
Tricep pushdowns 3x6
Tricep dips 3xfailure (usually 6-8 reps)

Thats pretty much 9 sets for triceps with 6 to failure.........

If its strength/power you want for legs then a well documented technique is 4x4 as opposed to your 3x6-8. Concentrate on exploding out of the bottom position of your squats. Jump squats will also be very beneficial.....do you do any plyos/sprint work?

This is just an idea off the top of my head...

You could do 1 olympic lift based session i.e. clean, hang clean, high pull, snatch, squat type movements. Then an upper and lower session using more bodybuilder/strength type work.....how would that fit in?

Sorry for the jumbled post but lots of thoughts.....

Thanks for getting back to me on this Martin . The season is just starting now, training once a week (Thursday) and playing usually one game at the weekend. So a Monday, Wednesday, Friday workout in the gym would be good so i get enough rest for hockey and have enough time for uni work.

With regard to the triceps, the first one is chest dips which i put 3x failure for. Although they do hit the triceps a bit so i see where your coming from. On the other hand i thought chest drips would be good to include as i hear they are good for building the chest.

Ok so 4x4 would be better then i take it as a pose to 3x6-8. No i dont do any plyos/spint work.

Yer that sounds ok, one olympic type of session and then one upper and one lower session.

[MartinM]

For the upper and lower workouts just do the compunds

Upper

Bench 4x6
Row4x6
Shoulder press 4x6
Chins 4x6

Lower

Squat 4x4
RDL or Glute Ham raise 4x6-8
Core work,

You could do some plyos on this lower day too, hopping/bouding type stuff....although this might lead you to overtraining as you are 'in-season' I know a few american footballers who manage it but i've seen them overtrain as soon as their diets arn't spot on or they have a late night/drink alcohol!

OL day

Cleans/power cleans/hang cleans....have you been shown the correct technique on these?? 3 x 5
Snatch 3 x 5
Deadlift 3 x 5 sets of 1 rep. LIft the bar explosively and then drop, then restart with your second rep......do this 5 times, rest for 3-5mins and then do that another 2 times.....

This is just a sketch of what yo might do......I personally couldnt do this as when I play sport it screws me up for at least 2 days.......

See how you get on

[Family_Guy]

Quote

For the upper and lower workouts just do the compunds

Upper

Bench 4x6
Row4x6
Shoulder press 4x6
Chins 4x6

Lower

Squat 4x4
RDL or Glute Ham raise 4x6-8
Core work,

You could do some plyos on this lower day too, hopping/bouding type stuff....although this might lead you to overtraining as you are 'in-season' I know a few american footballers who manage it but i've seen them overtrain as soon as their diets arn't spot on or they have a late night/drink alcohol!

OL day

Cleans/power cleans/hang cleans....have you been shown the correct technique on these?? 3 x 5
Snatch 3 x 5
Deadlift 3 x 5 sets of 1 rep. LIft the bar explosively and then drop, then restart with your second rep......do this 5 times, rest for 3-5mins and then do that another 2 times.....

This is just a sketch of what yo might do......I personally couldnt do this as when I play sport it screws me up for at least 2 days.......

See how you get on

Thanks Martin! Appreciate the help

[pupkevicius]

will it really work if yes why exactly?