Pre-Training Camp Dryland Program Announced

MEMO FROM COACH JABAR

This 3-week program will take you right into our Fall Training Camp and prepare you for the upcoming season. I will know at the Camp if you have been doing this program. MAKE SURE YOU ARE READY!!!! After all it’s your future.

Please note that the Camp is $300 for both weeks. Please bring a check for this amount on the first day of the camp and make it out to "Jabar Askerov".

Weight Training: Many of you will be or have already started lifting weights. I have a Bachelor’s and Master’s Degree in Exercise Science so please read carefully what I have to say about sport-specific weight lifting for hockey.

You are not a bodybuilder or a football player. There is a lot of misleading information and training techniques that are passed on to young hockey players. Weight training is important for you but you need to know how to train smartly with weights.

Every exercise you do should be geared towards muscle recruitment and muscle endurance because hockey is an explosive sport and your shifts don’t last 5 seconds (like football). What I mean by that is that if you lift heavy weights you are not recruiting the micro fibers (inner layers of your muscles). If your micro fibers are weak, you will get injured down the road. Also, by using heavy weights it makes it harder for you to lift explosively and do more reps. More reps means more muscle endurance.

As you are lifting, use a weight that will give you a chance to do at least 18 reps in a fast pace. You need to lift the weights explosively.

Don’t forget to stretch before and after your workouts.

Duration of training:
Do this program 5 days a week. Take 2 days off. This shouldn’t take you more than 1.5hrs per day. Try to do this in the morning since the air is not as heavy as in the afternoon. If you want to lift weights, I recommend you give your body some rest after your morning training. Go lift in the afternoon…

WEEK #1:

1) Start with a 10 min. jog.

2) Stretch well for 15-20 min.

3) JUMPING SQUATS: (Your knees have to touch your shoulders)
i) Do it for 20 sec.
ii) Take 1 min. break
iii) Do it again for 20 sec.
iv) Take 2 min. break before going to “4) SPRINTS”

4) SPRINTS: (100 feet)
i) Sprint forwards: (Explode as fast as you can) Do it 2 times and take 1 min. break before going to “ii”
ii) Sprint starting on your knees: (Explode as fast as you can. Do it 2 times and take 1 min. break before going to “iii”
iii) Sprint laying on your stomach: (Explode as fast as you can)Do it 2 times and take 1 min. break before going to “iv”
iv) Sprint backwards: (Explode as fast as you can) Do it 2 times and take 2 min. break before going to “5) SQUATS”

5) SQUATS:
When squatting, bring your butt all the way down and make sure your feet are always looking forward. Don’t let your feet move sideways into a “V” position. Also, your knees have to go to the outside as your squatting down. (Not to the inside)
i) Do it for 3 minutes as fast as possible
ii) Take 1 min. break
iii) Do it again for 3 minutes

6) 10 min. jog

7) 15-20 min. Stretching


WEEK #2:

1) Start with a 10 min. jog.

2) Stretch well for 15-20 min.

3) JUMPING SQUATS: (Your knees have to touch your shoulders)
a. Do it for 25 sec.
b. Take 1 min. break
c. Do it again for 25 sec.
d. Take 1 min. break
e. Do it again for 25 sec.
f. Take 2 min. break before going to “4) SPRINTS”

4) SPRINTS: (100 feet)
a. Sprint forwards: (Explode as fast as you can) Do it 3 times and take 1 min. break before going to “b”
b. Sprint starting on your knees: (Explode as fast as you can)Do it 3 times and take 1 min. break before going to “c”
c. Sprint laying on your stomach: (Explode as fast as you can)
Do it 3 times and take 1 min. break before going to “d”
d. Sprint backwards: (Explode as fast as you can)Do it 3 times and take 2 min. break before going to “5) SQUATS”

5) SQUATS:
When squatting, bring your butt all the way down and make sure your feet are always looking forward. Don’t let your feet move sideways into a “V” position. Also, your knees have to go to the outside as your squatting down. (Not to the inside)
a. Do it for 4 minutes as fast as possible
b. Take 1 min. break
c. Do it again for 4 minutes

6) 10 min. jog

7) 15-20 min. Stretching


WEEK #3:

1) Start with a 10 min. jog.

2) Stretch well for 15-20 min.

3) JUMPING SQUATS: (Your knees have to touch your shoulders)
a. Do it for 30 sec.
b. Take 1 min. break
c. Do it again for 30 sec.
d. Take 1 min. break
e. Do it again for 30 sec.
f. Take 2 min. break before going to “4) SPRINTS”

4) SPRINTS: (100 feet)
a. Sprint forwards: (Explode as fast as you can)Do it 3 times and take 45 sec. break before going to “b”
b. Sprint starting on your knees: (Explode as fast as you can)Do it 3 times and take 45 sec. break before going to “c”
c. Sprint laying on your stomach: (Explode as fast as you can)Do it 3 times and take 45 sec. break before going to “d”
d. Sprint backwards: (Explode as fast as you can)Do it 3 times and take 2 min. break before going to “5) SQUATS”

5) SQUATS:
When squatting, bring your butt all the way down and make sure your feet are always looking forward. Don’t let your feet move sideways into a “V” position. Also, your knees have to go to the outside as your squatting down. (Not to the inside)
a. Do it for 4 minutes as fast as possible
b. Take 45 sec. break
c. Do it again for 4 minutes

6) 10 min. jog

7) 15-20 min. Stretching

ANY QUESTIONS DON’T HESITATE TO CONTACT ME (313) 354-4027