Fast as Flash.

Everybody who I compete against in hockey tournaments, games, or whatever. Always ask for the workout routine I do. Well as much as I would like to give them my booklet AkA The Bible to try and better them, I can’t. The routine I have was created specifically for my goals and my athletic ability. Over this past summer I attended a hockey camp at Chelsea Piers in New York City called Bluestreak. In early April I sat down with there coaches and directors and they made a 20 week for me based on my current strength, 40, 60, 80, 100, 120 Yd time and overall speed and endurance.

My first weigh in I was a heavy 198, 40yd: 5.1, 120yd: 18.99, and a pretty bad vertical jump. Squat was around 245 due to Knee injury. All times were official too.

My workout changes from day to day and week to week. Reps, exercises and running times change weekly and daily. So for an example one week I will do 3sets of 4 and the next I will do 4sets of 15.
I will show you a sample of the workout I started April 15th and a similiar one from what I do now. Mind you from April till September, I didn’t have a rest day unless it was raining and I was unable to do my sprints.

Sunday:
Warm-up and stretching= 10 Minutes
Aerobic Training:
Running: 45 minutes

Monday:
Warm-up and stretching= 10 minutes
1. Explosive Sprints 3X50 Yards  Start every 2 minutes
2. Carioca Sprints 4X40 Yards  Start every 20 seconds
3. Downhill Sprints 3X50 Yards  Start every 2 minutes
4. High Step Crossovers 4X40 Yards  Start every 20 seconds
1. Barbell Non-lock Squat
2. Twisting crunch
3. Hamstring Leg Curl
4. Hanging Leg pull-in
5. Barbell front half squat
6. Calf Raises(seated)
 -3 sets of 4 reps 2 minutes between sets

Tuesday:
Flexibility Training: 20 minutes
Running: 30 minutes
1. Wide grip rear pull-ups
2. Flat Bench Press
2. Upright Row
4. Triceps dip
5. Standing Barbell curl
6. Seated wrist curl
 -3 sets of 4 reps 2 minutes between sets

Wednesday:
Warm-up and stretching= 10 minutes
1. Explosive Sprints 3X50 Yards  Start every 2 minutes
2. Carioca Sprints 4X40 Yards  Start every 20 seconds
3. Downhill Sprints 3X50 Yards  Start every 2 minutes
4. High Step Crossovers 4X40 Yards  Start every 20 seconds
1. Twisting Sit-up
2. Flat bench Knee tuck
3. Lower back hyperextensions
4. Lateral body curl
 -2 sets of 30 reps 30 seconds between sets

Thursday:
Same as Tuesday.

Friday:
Same as Monday.

Sunday:
Warm-up and stretching= 10 Minutes
Running: 45 minutes

I was fast but had no endurance, very strong but had control of it.
My current workout I do sprints all the time. Usually Mon-Fri then Sat&Sun I run.

An idea of the sprints I do are:
1. Sprints 4X50 secs.  2mins rest
2. Sprints 4X40 secs.  1min rest
3. Sprints 4×30 secs.  1min rest

Or
1. Jog 4.5 mins+.5 mins sprints  2 reps
2. Jog 4.0 mins+ 1.0 mins sprints 2 reps
3. Jog 3.5 mins+ 1.5 mins sprints 2 reps
4. Jog 3.0 mins+ 2.0 mins sprints 1 rep

No rest in between exercies just the rest between reps. Then go to the gym and do a complete lower body workout. For instance Monday I will do the first sprint workout then do legs, then Tuesday do the second sprint workout then do Complete upper body. Then usually Wed is only sprints, plyometrics and Anaerobic Sprints.

So basically I come home from school, eat, maybe lay in bed and watch tv for a little while, eat some more and hydrate for about an hour. Around 330 I usually head to the track first unless I have hockey practice. Otherwise I go to the track, then the gym. During the summer I was doing 2 a days. I would wake up early, do my sprints and hit the gym. Then around 5 I would do it all over again. I did this from July-Sept. Some days depending on my mood, I will wake up and go for run before school, then go to school, track, gym, then back to the track to do a light run to keep loose. I work like a clock or a machine as most my friends say. I usually get about 9 solid of sleep a night so thats usually asleep by 8/9.
Current
40yd: 4.8/9
120yd: 15.8
Squat: 315X2

So far my hardwork has been paying off during my Junior season, lets hope I don’t get burnt out and keep it going until April of next year.