RPM athletics
Hockey6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Athletic Sprint/Agility Warm Up
2 minutes: on Bike/Rower/Ski/ Jog to increase heart rate 10 yards per movement High Knees x 1 Butt Kicks x 1 Frankenstein Walks x 1 Quad Pulls x 1 Figure 4s x 1 Deep Alt Lunges (Worlds Greatest Stretch) x 1 Alt Lateral Lunges x 1 A skips x1 B skips x1 Low Height Prime times x 1 Low Shuffle x 2 (down and back) Lateral A skips x 2 (down and back) High Knee Carioca x 2 (down and back)
B1
Broad Jump
3 x 2
B2
10 Yard Sprint
@ 10
C
5 Yard Shuffle to 5 Yard Sprint
D
Back Squat
4 x 5
E
Incline DB Bench Press
3 x 12
F
Romanian Deadlift with DB
3 x 12
G
1-Arm DB Row
3 x 10
H1
Calf Raise
3 x 10
H2
Banded Hip Flexor Pull
3 x 8
Prep
A
Total Body Dynamic Warm Up (GPP)
2 minutes: on Bike to increase heart rate 10 reps each side: worlds greatest stretch 10 reps each side: alternating Cossack squat 10 reps: Russian Baby Maker 10 reps: alternating horizontal arms swings 10 reps: prone scorpions - hold three seconds each side 10 reps: band pass throughs 10 reps each direction: band around the world
B1
DB Farmer's Carry
@ 0:30
B2
Copenhagen Plank
3 x 1 @ 0:20
B3
Paloff Press
3 x 10
B4
Side Plank
3 x 1 @ 0:30
C
Assault Bike
1 x 20
Prep
A
Athletic Sprint/Agility Warm Up
2 minutes: on Bike/Rower/Ski/ Jog to increase heart rate 10 yards per movement High Knees x 1 Butt Kicks x 1 Frankenstein Walks x 1 Quad Pulls x 1 Figure 4s x 1 Deep Alt Lunges (Worlds Greatest Stretch) x 1 Alt Lateral Lunges x 1 A skips x1 B skips x1 Low Height Prime times x 1 Low Shuffle x 2 (down and back) Lateral A skips x 2 (down and back) High Knee Carioca x 2 (down and back)
Prep
B
Shoulder Warm Up (Band ER & IR)
2 sets x 10 reps of each Very light weight - this is just a warm up Perform with a light band or cable machine
C
Lateral Bounds to Stabilize
3 x 3
D
High Hang Power Clean
3 x 3 @ 70 %
E
Bench Press
4 x 5
F
DB Rear Foot Elevated Split Squat
3 x 8
G1
Lat Pulldown
3 x 12
G2
Lying Leg Curl
3 x 12
H
DB Lateral Raise - Eccentric Controlled
2 x 20
Prep
A
Total Body Dynamic Warm Up (GPP)
2 minutes: on Bike to increase heart rate 10 reps each side: worlds greatest stretch 10 reps each side: alternating Cossack squat 10 reps: Russian Baby Maker 10 reps: alternating horizontal arms swings 10 reps: prone scorpions - hold three seconds each side 10 reps: band pass throughs 10 reps each direction: band around the world
B1
DB Overhead Carry
3 x 30
B2
Side Plank
3 x 0:30
B3
Copenhagen Plank
3 x 1 @ 0:20
C
Stationary Bike
1 x 30:00
Prep
A
Athletic Sprint/Agility Warm Up
2 minutes: on Bike/Rower/Ski/ Jog to increase heart rate 10 yards per movement High Knees x 1 Butt Kicks x 1 Frankenstein Walks x 1 Quad Pulls x 1 Figure 4s x 1 Deep Alt Lunges (Worlds Greatest Stretch) x 1 Alt Lateral Lunges x 1 A skips x1 B skips x1 Low Height Prime times x 1 Low Shuffle x 2 (down and back) Lateral A skips x 2 (down and back) High Knee Carioca x 2 (down and back)
B1
Max Effort Vertical Jump
3 x 3
B2
20 Yard Sprint
@ 20
C
Trap Bar Deadlift
4 x 5
D
Seated DB Press
3 x 10
E
Chest-Supported DB Row
3 x 12
F1
Single Leg Knee Extension
3 x 10
F2
Standing Cable Hip Extension
3 x 10
Prep
A
Total Body Dynamic Warm Up (GPP)
2 minutes: on Bike to increase heart rate 10 reps each side: worlds greatest stretch 10 reps each side: alternating Cossack squat 10 reps: Russian Baby Maker 10 reps: alternating horizontal arms swings 10 reps: prone scorpions - hold three seconds each side 10 reps: band pass throughs 10 reps each direction: band around the world
B1
Front Rack Carry
3 x 30
B2
Side Plank
3 x 0:20
B3
Copenhagen Plank
3 x 1 @ 0:20
C
Stationary Bike
1 x 30:00
You prepare all year around... don't let others ahead of you because you lack the off ice training
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RPM Hockey Team
RPM Hockey Team
RPM Hockey Team
