Workout Plan [In Gym] ?

[GoaliexKid9393]

** I did a search regarding workout plans and machines but they do not relate to my situation **

I've been playing goal for about 2 years and I'm 15 and recently just got signed up to a gym with my mom and they have many machines like the Hip Adduction, Hip Abduction, Elliptical Trainers, Stationary Bikes, Leg Extensions, Squats, Leg Press, Etc. I've gone here a few times, mostly doing 90 pounds for 100 reps on both the Adduct and Abduct machines and on the elliptical machine a few miles.

The problem is, I want to get on some sort of plan that i can strengthen my legs and core to be in goaltender shape and put some cardio workout in too. I've never worked out in my life before to a high point and im not really sure how to start off. I've seen threads on here about squats that are good but not sure with what weight to start off with.

Could you guys please help me get started here? I'm not asking for alot just something that you guys do when you first started exercise or using these kinds of machines. I realize it takes ALOT of work to get in shape and i am more then willing to commit and plus my summer just started so thats good


Once again, thanks for the help BB members you all are a tremendous help!

[Toadwart]

Check out the link below. Blaine is a former Western Hockey League and minor pro goalie. He has a sample program and if you want he will set you up on a conditioning program.

Online Fitness Training

[WithOutFear]

First of all, why would you ever do 100 reps of anything? If you can do that many reps it's time to turn up the weight.

Have a look at this
Bodybuilding.com - Ryan Foster - Gladiator Training - Part 1!

[Ryeno42]

IT's the offseason that means time to strength your base and not worry about goaltending shape.

Find some one on the highschool football team and train with them over the summer and then find someone on the cross country time and run with them in the morning.

Work on your stretching before and after as well.


When sept rolls around then concentrate on the goaltending skills.

That's a pretty much good short summary.

YOu could also goto youtube.com and search "p90x" and do that workout as well.

[fiveholegoalie]

Originally Posted by GoaliexKid9393

** I did a search regarding workout plans and machines but they do not relate to my situation **

I've been playing goal for about 2 years and I'm 15 and recently just got signed up to a gym with my mom and they have many machines like the Hip Adduction, Hip Abduction, Elliptical Trainers, Stationary Bikes, Leg Extensions, Squats, Leg Press, Etc. I've gone here a few times, mostly doing 90 pounds for 100 reps on both the Adduct and Abduct machines and on the elliptical machine a few miles.

The problem is, I want to get on some sort of plan that i can strengthen my legs and core to be in goaltender shape and put some cardio workout in too. I've never worked out in my life before to a high point and im not really sure how to start off. I've seen threads on here about squats that are good but not sure with what weight to start off with.

Could you guys please help me get started here? I'm not asking for alot just something that you guys do when you first started exercise or using these kinds of machines. I realize it takes ALOT of work to get in shape and i am more then willing to commit and plus my summer just started so thats good


Once again, thanks for the help BB members you all are a tremendous help!

Check these sites out:

GSBB Strength And Conditioning Workout

GSBB Weekly Summer Workout Program - Full Body

Good luck!

[Gators76]

Learn how to do the Olympic lifts over the next 2 months. Stay away from the machines, they're a waste of your time.

[ThePM]

Originally Posted by WithOutFear

First of all, why would you ever do 100 reps of anything? If you can do that many reps it's time to turn up the weight.

I found an excellent 100 rep system that has dramatically increased my leg strength.

Squat the bar (10 reps), then add 5lb's each side (10 reps again), etc. going until you hit 45lb's each side. As you get stronger, you start off 5lb's higher than the previous time for the exercise. This, coupled with lunges with weights, has made a huge difference in my stride.

[WithOutFear]

Originally Posted by ThePM

I found an excellent 100 rep system that has dramatically increased my leg strength.

Squat the bar (10 reps), then add 5lb's each side (10 reps again), etc. going until you hit 45lb's each side. As you get stronger, you start off 5lb's higher than the previous time for the exercise. This, coupled with lunges with weights, has made a huge difference in my stride.

Thats not 100 reps, you're just doing a pyramid. If you say 100 reps that usually means your doing it all in a row. It's fine if you do it in sets though it still is really high to do that much.

Like this article tells for strength training he suggests sets of 6 with 7-9 reps
Bodybuilding.com - John Berardi - Gladiator Training - Part 2!

[Ryeno42]

squating the bar is considered warmups.

135 lbs of squating. Sorry to tell you this , but if you plan on working out you better be doing way more then that.

I know every high school in sports could squat that.

leg muscles are the the largest group of muscles and could take alot more weights.

[ThePM]

Originally Posted by Ryeno42

squating the bar is considered warmups.

135 lbs of squating. Sorry to tell you this , but if you plan on working out you better be doing way more then that.

I still do the bar as a warm up to get my legs flexed, but I start much higher than that now and go further. I can start at 25lb's and go to 70lb's following the same system. Also, you don't just do that -- there are so many leg workouts it's not even funny. I've gone to sports trainers and have had my routine tailored to my needs, so I'm not too concerned. 5 days a week, 1 hour of intense training on top of ice time and soccer.

Just to note: 135lb's is my own bodyweight, so for me this is a decent accomplishment.

[Bryan]

Originally Posted by Ryeno42

squating the bar is considered warmups.

135 lbs of squating. Sorry to tell you this , but if you plan on working out you better be doing way more then that.

I know every high school in sports could squat that.

leg muscles are the the largest group of muscles and could take alot more weights.

Squatting involves a lot more than just leg strength. Some people have the right body mechanics to do them heavy, many do not. I can leg press or hack squat at least 5 times my body weight easily, but I can't even do my body weight when squatting before my back, knees, and ankles all start telling me very distinctly to stop immediately.

[Damion]

Squating requires full body strength and flexibility.

If your back and knees tell you to stop you have a strength or flexibility imbalance or possibly a flaw in your technique.

I would recomend having someone go over your form during some really low weight squats if you do it right i doubt it will hurt. then slowly over time add weight. All your leg pressing has strenghened a few of the primary movers but has done nothing for all the stabalizing, core muscles and balance needed to squat effectively. I used to be in the same boat leg press with 8 or 9 plates a side but i could not properly squat 1 plate a side.

It is very very common to see people use lots of weight on a leg press yet not be able to squat much. But anyone in the know will be far more impressed with full depth squats of two plates a side over a leg press of 7 or 8 a side.

As for the original post the internet can be a decent place to find out what you are doing but you will deffinatly need a personal trainer to show you how to do it properly machines need to be adjusted properly and free weights need to be used in a full safe range of motion.


Summary

Leg press = Ego lift

Squat = performance lift

[johnnybravo30]

Originally Posted by Bryan

Squatting involves a lot more than just leg strength. Some people have the right body mechanics to do them heavy, many do not. I can leg press or hack squat at least 5 times my body weight easily, but I can't even do my body weight when squatting before my back, knees, and ankles all start telling me very distinctly to stop immediately.

I agree with Damion. Short of having some severe growth or birth defect, body mechanics should not prevent you from squatting your bodyweight. Based on the overwhelming majority of squat problems and the symptoms you describe being caused by the same error, you are probably initiating the descent by breaking at the knees. The descent starts by pushing the hips back, the same way you would lower yourself into a chair. I have yet to come across anyone who couldn't quickly learn proper squat technique by first squatting to a bench or box.

[goalies-r-us]

There might be some different ideas for you in this video:

YouTube - No.1 Hockey Training Centre in the World

[hammer]

You're 15 and have never lifted. Try to find someone in the hockey community the also deals with weight training in your area.

You can get into trouble fast just messing around and cause perment damage. At my age I see a lot of guys with bad joints that have quit being active. Protect your joints form excessive wear and to me that is what 100 reps at a time is. There are better safer ways to get results.