2020 Pirate Hockey Summer Training · 2020. 6. 4. · 2020 Pirate Hockey Summer Training The goal...

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2020 Pirate Hockey Summer TrainingThe goal of our summer training program will be to help players build

strength and stamina for the upcoming season. Below is a table for players to track their improvement through the program. All players who

successfully complete the program will have their name placed on a banner inside the arena to recognize their accomplishment as well as a custom t-shirt. Due to our late start this year only must complete the form through

week 14.

Mon Tues Wed Thurs Fri Sat Sun

week 1, 6/8-6/14 Workout Sets Reps Rest

Bodyweight Squats A 3 20-30 60 secs

Superman Holds A 3 20-30 secs 60 secs

Push Ups A 3 8-15 60 secs

Walking Lunges A 3 8-15/Leg 60 secs

Wide Stance BD Squats B 3 20-30 60 secs

Partner Towel Res Rows B 3 8-15/side 60 secs

Bench Dips B 3 8-15 60 secs

Bodyweight Split Squats B 3 8-15/Leg 60 secs

Alt Reverse Lunges C 3 8-15/Leg 60 secs

Superman Reps C 3 15-20 60 secs

Close Grip Push Ups C 3 8-15 60 secs

Russian Step Ups C 3 8-15/Leg 60 secs

week 2 6/15-6/21 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off

week 3, 6/22-6-28 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off

NORTH METRO SUMMER PROGRAM

Workout A Off Workout B OffPhase N Week 1-Week 3

Off OffWorkout C

week 4, 6/29-7/05 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off

Front Foot Ele Split Squats A 3 8-15/Leg 60 secs

Bird Dogs A 3 15-20/Side 60 secs

Sprinter Step Ups A 3 8-15/Leg 60 secs

Bicycle Crunches A 3 15-20/Side 60 secs

Pike Push Ups B 3 8-15 60 secs

Partner Towel Res Rows B 3 15-20/Side 60 secs

Prisoner Squats B 3 15-20 60 secs

Single Leg Calf Raises B 3 8-15/Leg 60 secs

Plank B 3 30-40 Sec 60 secs

Y-T-W's C 3 10 sec/Letter 60 secs

Wide Gripe Push Ups C 3 8-15 60 secs

Bodyweight Lat Reach Lunge C 3 8-15/Leg 60 secs

Bodyweight Split Squats C 3 8-15/Leg 60 secs

Side Plank C 3 15-20/Side 60 secs

Phase M Week 4-Week 6

week 7 ,7/20-7/26 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off

Shrimp Squats A 3 4-8/Leg 60 secs

Bodyweight Lat Reach Lunge A 3 8-15/Leg 60 secs

Bodyweight Inv Row w/Grip A 3 8-15 60 secs

Chin Ups B 3 4-8 60 secs

Close Grip Push Ups B 3 8-15 60 secs

Bodyweight Forward Lunges B 3 8-15/Leg 60 secs

Single Leg Hip Thrust B 3 8-15/Leg 60 secs

Plank w/ Lower Body Rotations B 3 12-15/Side 60 secs

Stop and Go Push Ups C 3 4-8 60 secs

Bodyweight Reach Lunge C 3 8-15/Leg 60 secs

Single Calf Raises C 3 8-15/Leg 60 secs

V-Ups C 3 8-15 60 secs

Phase Y Week 7-Week 9

Split Squat Jumps A 3 4-8/Leg 60 secs

Push Ups w/Feet Elevated A 3 8-15 60 secs

Alt Prisoner Rev Lunges A 3 8-15/Leg 60 secs

Side to Side Walking Plank A 3 12-15/Side 60 secs

Plyo Push Up - Plyo Clap B 3 4-8 60 secs

Archer Squat B 3 8-15/Leg 60 secs

Hindu Squats B 3 8-15 60 secs

Reverse Snow Angels B 3 5-10 60 secs

Russian Twist B 3 12-15/Side 60 secs

Plyo Chin Ups C 3 4-8 60 secs

Prisoner Step Ups C 3 8-15/Leg 60 secs

Close Stance Squats C 3 20-30 60 secs

Phase H Week 10-Week 12

Dive Bombers C 3 5-10 60 secs

Reverse Crunches C 3 12-15 60 secs

Burpee w/Plyo Push Up A 3 8-10 60 secs

Vertical Jumps A 3 8-10 60 secs

Full Sit Ups A 3 8-10 60 secs

Phase A Week 13-Week 15

Push Up w/ Bird Dogs A 3 8-10 60 secs

BW Speed Squats A 3 8-10 60 secs

Toe Touches A 3 8-10 60 secs

Mountain Climber Burpees B 3 8-10 60 secs

T Push Ups B 3 8-10 60 secs

V-Ups B 3 8-10 60 secs

Alternating T-Stands B 3 8-10 60 secs

Skater Bounds (S to S Skater Hops) B 3 8-10 60 secs

Superman Reps B 3 8-10 60 secs

Jump Back Vertical Jumps C 3 8-10 60 secs

Plyo Push Up - Plyo Clap C 3 8-10 60 secs

Plank w/Elbow to Knee Touches C 3 8-10 60 secs

Single Hip Thrust C 3 8-10 60 secs

Broad Jumps C 3 8-10 60 secs

Burpees C 3 8-10 60 secs

week 15 Workout Sets Reps Rest Workout A Off Workout B Off Workout C Off Off

week 16 Workout Sets Reps Rest Workout A Off Off Workout B Off Off Off

Push Up Start Sprint A 4 10 yds 60 secs

Seated Turn Around Sprint A 4 15 yds 60 secs

Close Grip Push Ups A 2 8-15 60 secs

Reverse Snow Angels A 2 8-15 60 secs

Plank A 2 45-60 secs 60 secs

Vertical Jump into Sprint B 4 10 yds 60 secs

Forward Jumping Single Leg into Sprint B 4 15 yds 60 secs

Speed Push Ups B 2 8-15 60 secs

Plank Jacks B 2 45-60 secs 60 secs

Phase P Week 16-Week 18

Player Signature Parent Signature

2020 Pirate Hockey Summer Training · 2020. 6. 4. · 2020 Pirate Hockey Summer Training The goal...

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