Aces High Bulletin Board
General Forums => The O' Club => Topic started by: Vudak on November 13, 2006, 10:20:20 PM
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Ok, here's the basic deal. I've signed up to play some recreational roller hockey. Unfortunately, I'm completely out of shape, underweight, and basically a spitting image of Harry Hopkins, cigarettes and all.
I have three weeks before the season starts. Now I know that's not much time to accomplish much, but I'd like to get at least a bit more fit before the first face off.
I have about three months before the playoffs, should we make it. For that, I'd like to be very much more in shape.
Suppose I can devote an hour a day. The tools I have to work with are a bunch of dumbells, some little ankle weight type things, a flat bench, and an incline bench.
What (besides the obvious, "quit smoking idiot!") would you suggest I do?
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Hockey of any sort requires ALOT of stamina. Id suggest running. Alot of it. Also skating around your block (if you have one). Take a ball and your stick and skate from one side of the street to the other continuing around the block. Its great for working muscles in your body that you normally wouldnt get to skating in strait lines or running.
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Take up street fighting for the real reason why people watch hockey.
(http://i59.photobucket.com/albums/g308/txflood77598/david_woodersonSMALL.jpg)
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Bluej1 is right. Run. Forget the weights, strength is worthless if you don't have the stamina to back it up. Run, then run some more, then, when you can't run any farther, turn back and run home. When you get home, reach for the door knob and ask yourself if that's the best you can do, is that all you got, there is no other way to stop running than to fall or quit. Then decide to go in or go back out.
Now, suppose you only do have 1 hour a day to do this. Regardless of whether or not you are going to play hockey, ask yourself this.
What on earth are you doing in a 24 hour day that only allows you 1 hour to get in shape? And, is it worth it?
If you run for 2 weeks, and really put your heart into it, I'll challenge you Not to run on that 15th day and tell me your body doesn't kick your butt for not being UP.
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do suicides till you almost die.
it worked for the 1980 US olympic hockey team
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Originally posted by ROC
What on earth are you doing in a 24 hour day that only allows you 1 hour to get in shape? And, is it worth it?
School, job, etc. ;)
Now if you can tell me a good way to explain to my boss & professors that I can't go to work/class because I have to run around a track, (but they should still pay and pass me) I'll be down.
Thanks for the replies fellas :)
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And on top of all that eat 5 times a day try a low carb diet 5 times a day its helping me lose the pounds to get back into the Army.
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Now if you can tell me a good way to explain to my boss & professors that I can't go to work/class because I have to run around a track, (but they should still pay and pass me) I'll be down.
Just get a doc to give ya a note syaing you have to run They cant tell ya NO because its because of a medical reason. Worked for me!!
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etc
That's the stuff you gotta watch out for lol
Good luck on the hocky by the way, didn't mention that last time. I wish I still had the legs for it, hell to get older.
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Run a mile the first week, then bump it up .5 mile the next, and make it 2 miles the next. You'll do more than ANY weights could.
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Karaya's advice on incrementally increasing your workouts is excellent...you don't want to do too much, too early. 3 months is plenty of time to get in shape.
You could also try adding in some strength work as well, emphasizing leg, back and abdominal strength. I've played roller hockey before and roller bladed for cross-training for other sports I've competed in.
I'd use the flat bench for "step-up" excercises to work on quad strength. This will be important for accelerations. Quads also one of the biggest muscle groups so you'll gain weight quickly here. You can use dumbells to increase the workload. Stupid as they seem, squatjacks are also awesome for developing bursts of speed. Lunges, squats, leg-press all important too.
Keep your days varied, so that you don't get bored, something like:
Mon/Wed-30 min cardio, 30 min strength (weight room or lunges/squats with dumbells)
Tues/Thu - 45 min to 1 hr cardio
Fri--rest and party
Sat/Sun Rollerblade or practice
If you're in school, I'd recommend going to the campus weight room. Find a workout buddy from your team to help spot you. Don't be embarrassed about starting with tiny weights...better safe than sorry.
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Do what i do. Be the goaltender!
:aok
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Originally posted by loser
Do what i do. Be the goaltender!
:aok
What do you do about the burn on the back of your neck from the red light always going off? :p
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Originally posted by Masherbrum
Run a mile the first week, then bump it up .5 mile the next, and make it 2 miles the next. You'll do more than ANY weights could.
I hate qouting myself. Blue, I thought initially you had three weeks.
I now realize you have three months.
Run a mile (say M-Th or F) a day for the first two weeks. Next 2 weeks, run 1.5, followed by 2 miles the following two weeks. Instead of increasing the distance, work on "pushing a little harder" in those 2 miles.
Kamilyun's advoce on training is excellent as well.
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Originally posted by Debonair
do suicides till you almost die.
And then you do it alittle more. :D
Whatever suicides are
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The heck with running on flat surfaces. Playing roller or ice hockey you'll need power along with that stamina, find a stadium nearby and run the stairs. You'll get better pushoff power from your legs and it will both build stamina and strength. Gotta have good knees though.
It's also wise to loose as many teeth, prefferably the ones in front, as possible to help your breathing. ;)
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I'll advocate weights. Your skating time will be just as good as running. In addition to the weights make certain you're skating at least 2-3 times a week.
Squats are just as good as wind sprints and they'll work your entire body. Do these religiously. Don't ignore your upper body strength. You'll need it if you're up against the boards fighting for a puck.
Keep in mind... I expect that your lines will be changing out every minute or two so when you're on the floor, it's a sprint. So you're game is explode, recover, explode, recover, explode... it's not a marathon.
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Originally posted by Masherbrum
I hate qouting myself. Blue, I thought initially you had three weeks.
I now realize you have three months.
Run a mile (say M-Th or F) a day for the first two weeks. Next 2 weeks, run 1.5, followed by 2 miles the following two weeks. Instead of increasing the distance, work on "pushing a little harder" in those 2 miles.
Kamilyun's advoce on training is excellent as well.
Wrong person. :p
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I would start out with how long your periods would be and run for the full time not necessarily as fast as you can but to get used to the time. Then add some ankle weights as it gets easier. Once the ankle weights get easy than increase the speed of your run.
Could also buy a ladder, not a ladder to climb, but a ladder you see on football fields and run through those many times with 1 foot in each hole and as fast as you can will increase your speed and condition at the same time.
If you want to get faster do power cleans with a bar.
Since hockey you do have times where you are skating slow could also do sprints. On a flat surface or a hill. Hill is probably better as it makes it tough going up needing more strength and stamina to get up the hill. Run a bunch of hills and will see a difference as sprinting distances of say 100 yards at a full sprint.
Like they said above also do suicides but those just suck.
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Originally posted by BlueJ1
Wrong person. :p
LMFAO, I'm only human. <> bud.
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Its ok sir. If it was a compliment I wouldnt have said anything.
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Originally posted by Hoarach
Could also buy a ladder, not a ladder to climb, but a ladder you see on football fields and run through those many times with 1 foot in each hole and as fast as you can will increase your speed and condition at the same time.
http://www.footballamerica.com
Agility Ladder part number price is $84.95
Get a few buddies to go in with you on it and I promise if you run your prettythang off with it after skating you will change your ability to stop and start on a dime. BUT you have to keep doing it throughout the season as well. Then try to mimic the drills with your skates on. My oldest son and I go out 4x a week and run through his speed and agility drills and then he hits the weight room twice a week for cardio and light weight work (He is only 10) and I hit the gym 6 days a week since my knees can't take the running like they used to.