Strength Training

The Best Strength Training Exercises for Absolute Performance

Here we have two workout routines, one for forwards and defense and one for goalies. I don't suggest you do each exercise in one workout, instead, it's best to break the workout up into two or more days.

Personally, I like to separate my workout (the goalie workout) into three days. One day for "pushing" muscles in the upper body, the second day for "pulling" muscles in the upper body, and the third day for lower body.

Every day I add stretching and an abdominal exercise (these should be done as much as possible anyway). An alternative method of breaking up the routine is to do upper body one day, and lower body another. You might want to get Strength Training for Young Athletes or Complete Conditioning for Ice Hockey, by Peter Twist which have some other routines. The most important thing is finding something you like.

A In addition to these exercises, you should also perform some type of cardiovascular exercise (such as jogging or aerobics) for at least 25 minutes. This can be done each day you work out (although I don't recommend it on lower-body days!) or have a separate day devoted to it.

You should do cardio no fewer times than twice a week (decrease the time to 20 minutes if your cramped for time, but do it before your weight lifting). Each workout should also be preceded by a 5 minute warm-up (walking/jogging) and stretching. See the list below of aerobic activities and the calories consumed to see your different options.

Aerobic Exercises and Energy (calories) Expended

Activity (1 hour) 130lbs 155lbs 190lbs
Aerobics, general354422518
Aerobics, high impact413493604
Aerobics, low impact295352604
Basketball, game472563690
Basketball, nongame, general354422518
Basketball, shooting baskets266317388
Bicycling, <10mph, leisure236281345
Bicycling, >20mph, racing94411261380
Bicycling, 10-11.9mph, light effort354422518
Bicycling, 12-13.9mph, moderate effort472563690
Bicycling, 14-15.9mph, vigorous effort590704863
Bicycling, 16-19mph, very fast, racing7088441035
Bicycling, BMX or mountain502598703
Bicycling, stationary, general295352431
Bicycling, stationary, light effort325387474
Bicycling, stationary, moderate effort413493604
Bicycling, stationary, very light effort177211259
Bicycling, stationary, very vigorous effort 738 880 1078
Bicycling, stationary, vigorous effort 620 739 906
Calisthenics (pushups, sit-ups), vigorous effort 472 563 690
Calisthenics, home, light/moderate effort 266 317 388
Hacky sack 236 281 345
Handball, general 708 844 1035
Handball, team 472 563 690
Hockey, field 472 563 690
Hockey, ice 472 563 690
Jogging, general 413 493 604
Judo, karate, kick boxing, tae kwan do 590 704 863
Lacrosse 472 563 690
Race walking 384 457 561
Racquetball, casual, general 413 493604
Racquetball, competitive 590 704 863
Rope jumping, fast 708 844 1035
Rope jumping, moderate, general 590 704 863
Rope jumping, slow 473 563 690
Rowing, stationary, light effort 561 669 819
Rowing, stationary, moderate effort 413 493 604
Rowing, stationary, very vigorous effort 708 844 1035
Rowing, stationary, vigorous effort 502 598 703
Rugby 590 704 863
Running, 10 mph (6 min mile) 944 1126 1380
Running, 10.9 mph (5.5 min mile)1062 1267 1553
Running, 5 mph (12 min mile) 472 563 690
Running, 5.2 mph (11.5 min mile) 531 633 776
Running, 6 mph (10 min mile) 590 704 863
Running, 6.7 mph (9 min mile) 649 774 949
Running, 7 mph (8.5 min mile) 679 809 992
Running, 7.5mph (8 min mile) 738 880 1078
Running, 8 mph (7.5 min mile) 797 950 1165
Running, 8.6 mph (7 min mile) 826 985 1028
Running, 9 mph (6.5 min mile) 885 1056 1294
Running, cross country 531 633 776
Running, general 472 563 690
Running, in place 472 563 690
Running, on a track, team practice 590 704 863
Running, stairs, up 885 1056 1294
Running, training, pushing wheelchair 472 563 690
Running, wheeling, general 117 211 259
Skating, ice, 9 mph or less 325 387 474
Skating, ice, general 413 493 604
Skating, ice, rapidly, > 9 mph 531 673 776
Skating, ice, speed, competitive 885 1056 1294
Skating, roller 413 493 604
Skiing, cross-country, >8.0 mph, racing 826 925 1208
Skiing, cross-country, moderate effort 472 563 690
Skiing, cross-country, slow or light effort 413 493 604
Skiing, cross-country, uphill, maximum effort 974 1161 1423
Skiing, cross-country, vigorous effort 472 563 690
Skiing, downhill, light effort 295 352 431
Skiing, downhill, moderate effort 354 422 518
Skiing, downhill, vigorous effort, racing 472 563 690
Skiing, snow, general 413 493 604
Skiing, water 354 422 518
Soccer, casual, general 413 493 604
Soccer, competitive 590 704 863
Swimming laps, freestyle, fast, vigorous effort 590 704 863
Swimming laps, freestyle, light/moderate effort 472 563 690
Swimming, backstroke, general 472 563 690
Swimming, breaststroke, general 590 704 863
Swimming, butterfly, general 649 774 949
Swimming, leisurely, general 354 422 518
Swimming, sidestroke, general 472 563 690
Swimming, sychronized 472 563 690
Swimming, treading water, fast/vigorous 590 704 863
Swimming, treading water, moderate effort 236 281 345
Walking, 2.0 mph, slow pace 148 176 216
Walking, 3.0 mph, mod. pace, walking dog 207 246 302
Walking, 3.5 mph, uphill 354 422 518
Walking, 4.0 mph, very brisk pace 236 281 345
Walking, carrying infant or 15-lb load 207 246 302
Walking, grass track 295 352 431
Walking, upstairs 472 563 690
Walking, using crutches 236 281 345
Water aerobics, water calisthenics 236 281 345

Calories are calculated based on research data from Medicine and Science in Sports and Exercise, The Official Journal of the American College of Sports Medicine.

Also make sure you visit our section on stretching exercises, these are very vital to every workout!

Another great reference for strength training specifically for hockey is Complete Conditioning for Ice Hockey, I highly recommend it!

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