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Workout For The Lazy Athlete |
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One of the greatest problems
in the United States right now is that we like things made easy.
Fast food, convenience stores and on-line degrees are three
examples of how things are more streamlined. An athlete asked me
five days ago about an ad he had seen on television for a pill
that would make him more flexible. There is no such pill, and
the ad was preying on people like him; people who want to take
the easy way out.
Training for hockey is no different. I know how I want my
players to train and I know how well my regimens work. There are
many of them that will do whatever is asked of them to improve.
They look for every advantage possible and will make improvement
a priority in their lives. Those are the easiest to train and
the most fun. I don’t write articles about those athletes
because hard work everyday is boring to most people. This
article is for those who talk a great game but usually just go
through the motions.
Let’s make it easy for everyone. The questions asked are usually
similar in nature. What is the best food to eat, the best way to
train, the best exercise to do, etc.? Everyone wants to be
spoon-fed and they want it easy. I always ask groups of hockey
players if they want to be great. After they answer yes, I ask
them if they slept eight hours last night, ate a healthy
breakfast and packed a lunch for school that day. One out of
every 30 athletes has done all three. The message is, I will do
whatever it takes except anything that is tough for me. If
that’s you, then keep reading this article.
Here are our top four exercises that will give you the most
benefit with the least amount of effort and equipment. You may
not even need to go to the gym to do this workout. If you are
going to do the bare minimum, then here you go.
Pull-ups
A great exercise for your back and shoulders, with many simple
variations involving grip and tempo. Straighten your arms at the
bottom and put your chin on top of the bar without swinging your
body. It may be old, but you are strong if you can do three sets
of 12. Practice makes perfect, so try to go to the jungle gym
three times a week.
Lying hip extension
This exercise is as simple as the concept. Get your glutes to
fire and your back and hamstrings will be strong. Lay flat on
your back with your knees bent, then squeeze your cheeks as
tight as you can as you lift them as high as you can. Hold for a
two count with tight glutes and then relax back to the ground
and repeat. Do three sets of 10 and add two reps each workout
until you can do 50.
Push-ups
Always underrated, the variations are endless and the results
are terrific. If you don’t think so, you didn’t watch Olympic
gymnastics. Strict form is encouraged with your bellybutton
pulled in and your body straight. You should lower your body
down for three seconds and lift it as fast as you can. Start
with three sets of 20 and add two reps each time you practice.
If you can do 50 in a row, or 100 in a workout, you are strong.
Leg Squat
The true test, as hockey is a game played on one leg with
balance and speed. Stand on a bench, with one leg on and one leg
off. Squat down on one leg by pushing your butt out and keeping
the leg you’re standing on in a straight line (ankle/knee/hip).
Keep your chest up and sit so the top of your quad is parallel
to the ground. Form is important, so start with two sets of 5
and progress slowly to three sets of 10.
This is a workout you could find at the park or at the gym. Help
yourself with a little preparation and common sense. Break out
of the mold and push yourself to do more than last year you
might enjoy the work and you will love the results. Just don’t
tell anyone you’re doing the bare minimum workout. That can be
our secret. |
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