Chris Blake,MA,LATC,CSCSOwner/Pro CoachPro Athletic Training & Development, LLC

No Universal Definition of What Sports Specific Training Is.May Have Originated From Athletic Trainers.Sports-Related Injuries.

OveruseInjuries Common In Each Sport.Training Specifics For Each Sport.

What Does It Mean?

It’s Not Bodybuilding.It’s Not Powerlifting.It’s Not Worlds Strongest Man Competition (Crossfit) Training.It’s Not Training Children Like Adults Either…..

It is Simply Preparing Your Athletes For Success……

To Be More Specific…….

Creating programs that match the sport by:

Work/Rest RatiosHockey: Average Shift is 45 seconds; Powerplay is 1:30 each shift.

PositioningStanding/SittingRunning/SkatingMovements That Compliment Sport/Not Mimic Sport

BalanceFlexibilityCoordinationStrength/Power

How I Build A ProgramDecision Based On:

AgeSportActivity LevelInjured Athlete

The Primal SixSquatLungePushPullBendTwist

Of The Primal Six:BendingTwistingLungeSquat

And Then I Build A Plan To Prepare The Hockey Athlete For All Hell To Break Loose.Very Similar to How I Train Football Athletes.

Hockey Conditioning Program 2004

Weight Training:Phase 1: June 14-July 14th

Day 1 Set 1Weig

htRest Time Set 2

Weight

Rest Time Set 3

Weight

Rest Time Set 4

Weight

Rest Time

Total reps

Total time per Ex

Hang Cleans 6   2:00 6   2:00 6   2:00 6   2:00 24 10 minTotal sets: 24

Push Press 8   2:00 8   2:00 8   2:00 8   2:00 32 12 minTotal reps: 264

Barbell Shrugs 15   1:30 15   1:30 15   1:30 15   1:30 60 10 minTotal

weight:  

Romainian Deadlifts 10   1:30 10   1:30 10   1:30 10   1:30 40 10 min

Total work:

24 min

Swiss ball leg curls 15   1:00 15   1:00 15   1:00 15   1:00 60 8 min

Total rest:

36 min

Dumbbell bench rows 12   1:00 12   1:00 12   1:00 12   1:00 48 8 min W/R 1/1

9:00 9:00 9:00 9:00 264 Total: 1 hour

Day 2 Set 1Weig

htRest Time Set 2

Weight

Rest Time Set 3

Weight

Rest Time Set 4

Weight

Rest Time

Total reps

Total time per Ex

Front Squats 10   2:00 10   2:00 10   2:00 10   2:00 40 10 minTotal sets: 24

Single leg squats 8   2:00 8   2:00 8   2:00 8   2:00 32 10 minTotal reps: 236

Lunges 15   2:00 15   2:00 15   2:00 15   2:00 60 12 minTotal

weight:  

Skaters Lunge 10   1:30 10   1:30 10   1:30 10   1:30 40 8 minTotal work:

16 min

Butt Blaster/Bridging 15   1:30 15   1:30 15   1:30 15   1:30 60 10 min

Total rest:

44 min

Wall Sits 1 min   2:00 1 min   2:00 1:20   2:00 1:30   2:00 4 13 min W/R 1/3

11:00 11:00 11:00 11:00 236 Total:1 hour

Day 3 Set 1Weig

htRest Time Set 2

Weight

Rest Time Set 3

Weight

Rest Time Set 4

Weight

Rest Time

Total reps

Total time per Ex

Hang Cleans 6   1:30 6   2:00 6   1:30 6   2:00 24 10 minTotal sets: 24

Standing Cable Rows 10   1:30 10   1:30 10   1:30 10   1:30 40 8 min

Total reps: 200

Single arm DB Bench 6   2:00 6   2:00 6   2:00 6   2:00 24 10 min

Total weight:  

Single leg squats 10   2:00 10   2:00 10   2:00 10   2:00 40 12 minTotal work:

15 min

Swiss Ball pushups 10   1:30 10   1:30 10   1:30 10   1:30 40 8 min

Total rest:

43 min

Shoulder Press 8   2:00 8   2:00 8   2:00 8   2:00 32 10 min W/R 1/3

10:30 11:00 10:30 11:00 200Total: 58

min

Plane Simple® Phase 1

Weight Training:Nov 20- Dec 20, 2007

Sagittal Plane Set 1Weig

ht Rest Set 2Weig

ht Rest Set 3Weig

ht Rest Set 4Weig

ht RestTotal reps

Total time per Ex

Plate Squats 15   1:00 15   1:00 15   1:00 15   1:00 60 6 minTotal sets: 30

Plate Lunges 10   1:00 10   1:00 10   1:00 10   1:00 40 6 minTotal reps: 350

Back Rows High 15   1:00 15   1:00 15   1:00 15   1:00 60 8 minTotal

weight:  

Back Rows Midlevel 15   1:00 15   1:00 15   1:00 15   1:00 60 8 min

Total work:

32 min

Barbell Pullups 10   1:00 10   1:00 10   1:00 10   1:00 40 10 minTotal rest:

45 min

Red Sox 7 10   1:00 10   1:00 10   1:00     1:00 240 15 min W/R 1/1.3

Pushup Circuit swiss ball

10,1

0   1:00

10,1

0   1:00

10,1

0   1:00

10,1

0   1:00 80 5 min    

Forearm Series 12   1:00 12   1:00 12   1:00       36 10 min    

Total: 1hr 8min

Frontal Plane Set 1Weig

ht Rest Set 2Weig

ht Rest Set 3Weig

ht Rest Set 4 Weig

ht RestTotal reps

Total time per Ex

Side Lateral Lunges 10   1:30 10   1:30 10   1:30 10   1:30 40 8 min

Total sets: 36

Slideboard45 sec   1:30

45 sec   1:30

45 sec   1:30

45 sec   1:30 4 10 min

Total reps: 414

Side Planks/ Hip Bumps 10   1:00 10   1:00 15   1:00 10   1:00 40 6 min

Total weight:  

Side DB Crunches stand 10   1:00 10   1:00 10   1:00 10   1:00 40 5 min

Total work:

11 min

Lateral Shoulder Raises 10   1:00 10   1:00 10   1:00 10   1:00 40 6 min

Total rest:

37 min

Shoulder Shrugs 10   1:00 10   1:00 10   1:00 10   1:00 40 8 min W/R 1/3.3

Miniband Hip Walks 1   1:00 1   1:00 1   1:00 1   1:00 4 8 min    

Medball Abd w/ circles 10   1:00 10   1:00 10   1:00       30 6 min    

Hip Ball Against Wall 20   1:00 20   1:00 20   1:00 20   1:00 80 6 min    

                                 

Total: 1 hr 3min

Transverse Plane Set 1Weig

ht Rest Set 2Weig

ht Rest Set 3Weig

ht Rest Set 4 Weig

ht RestTotal reps

Total time per Ex

Hip Discos 15   1:00 15   1:00 15   1:00 15   1:00 60 10 minTotal sets: 39

Cable Kneel woodchop 10   1:00 10   1:00 10   1:00 10   1:00 40 8 min

Total reps: 444

Crossover Bench Steps 15   1:00 15   1:00 15   1:00 15   1:00 60 8 min

Total weight:  

Swiss Ball Twisting 10   1:00 10   1:00 10   1:00 10   1:00 40 8 min

Total work:

22 min

Shoulder Cable ER/IR 15   1:00 15   1:00 15   1:00 15   1:00 60 10 min

Total rest:

39 min

Red Sox 7 10   1:00 10   1:00 10   1:00       240 15 min W/R 1/1.4

Splitstance T-rotations 10   1:00 10   1:00 10   1:00 10   1:00 40 5 min    

Single leg Bridge/rotation 10   1:00 10   1:00 10   1:00 10   1:00 40 5 min    

Total:1 hr 8min

Create Program Well Ahead of TimeKeep The Program GoingMake Changes When You Have ToAlways Have Essential Exercises In Place

Time LimitsTravelEquipment Availability

Keep A Close Eye on the Injury ReportMake Sure Program Aligns With Head Coach

Chris Blake,MA,LATC,CSCSOwner/Pro CoachPro Athletic Training & Development, LLC