Pro. Hockey Conditioning - $100
Specific training for the energy systems is an essential component of the overall physical training of a hockey player.
Our conditioning program is made up of 3 specific workouts targeting each area of aerobic and anaerobic conditioning crucial for improving ones game.
Hockey is a game of constant movement, change of direction, quick acceleration and deceleration and power endurance. Intermittent actions involve both alactic, lactic and aerobic components.
The average shift is approximately 90 seconds. The shift on the ice can amount up to 40 seconds of active and 30-40 seconds moderate work.
The theories to this point are that hockey is an aerobic game and that massive amounts of long distance running will improve ones game, well those days are over.
Science has proven that the aerobic energy system supplies only a small portion of the energy for the intense effort expelled on the ice, but supplies most of the energy of moderate work such as gliding and contribute greatly to a player’s recovery between shifts and periods. This being said the anaerobic alactic and lactic acid systems are of great importance when attempting to improve ones game conditioning, and must therefore be targeted during training.
Our conditioning plan gives you all 3 workouts; a quickness and agility workout (lactic acid), a speed power component (alactic), and a separate aerobic conditioning routine (aerobic).
Remember 25% off all programs for members so CLICK ON MEMBERS and JOIN for only $7.00 per month. With your membership you’ll get access to regularly updated articles and tips and tricks, as well as having 24/7 access to our trainers via the members forum boards.
ATTAINING YOUR GOAL IS WORTH A COFFEE A WEEK
Don’t you think?
Junior Hockey Conditioning- $100
Specific training for the energy systems is an essential component of the overall physical training of a hockey player.
Our conditioning program is made up of 3 specific workouts targeting each area of aerobic and anaerobic conditioning crucial for improving ones game.
Hockey is a game of constant movement, change of direction, quick acceleration and deceleration and power endurance. Intermittent actions involve both alactic, lactic and aerobic components.
The average shift is approximately 90 seconds. The shift on the ice can amount up to 40 seconds of active and 30-40 seconds moderate work.
The theories to this point are that hockey is an aerobic game and that massive amounts of long distance running will improve ones game, well those days are over.
Science has proven that the aerobic energy system supplies only a small portion of the energy for the intense effort expelled on the ice, but supplies most of the energy of moderate work such as gliding and contribute greatly to a player’s recovery between shifts and periods. This being said the anaerobic alactic and lactic acid systems are of great importance when attempting to improve ones game conditioning, and must therefore be targeted during training.
Our conditioning plan gives you all 3 workouts; a quickness and agility workout (lactic acid), a speed power component (alactic), and a separate aerobic conditioning routine (aerobic).
Remember 25% off all programs for members so CLICK ON MEMBERS and JOIN for only $7.00 per month. With your membership you’ll get access to regularly updated articles and tips and tricks, as well as having 24/7 access to our trainers via the members forum boards.
ATTAINING YOUR GOAL IS WORTH A COFFEE A WEEK
Don’t you think?
Hockey Conditioning 101 - $75
Training for the energy systems is an essential component of the overall physical training of a hockey player from youth to pro.
THE 100 LEVEL CONDITIONING PROGRAM is made up of 3 specific workouts targeting each area of aerobic and anaerobic conditioning crucial for improving ones game. This workout is a building block to be used in developing young players. It will work primarily to build an aerobic base and working through a periodized plan will advance each player’s hockey specific anaerobic and aerobic endurance.
Hockey is made up of a menagerie of characteristics such as; change of direction, quick acceleration and deceleration and power endurance. Intermittent actions involve both alactic, lactic and aerobic components.
The average shift is approximately 90 seconds. The shift on the ice can amount up to 40 seconds of active and 30-40 seconds moderate work.
The theories to this point are that hockey is an aerobic game and that massive amounts of long distance running will improve ones game, well those days are over.
Science has proven that the aerobic energy system supplies only a small portion of the energy for the intense effort expelled on the ice, but supplies most of the energy of moderate work such as gliding and contribute greatly to a player’s recovery between shifts and periods. This being said the anaerobic alactic and lactic acid systems are of great importance when attempting to improve ones game conditioning, and must therefore be targeted during training.
Our Hockey Conditioning 101 plan gives you 3 workouts; a quickness and agility workout (lactic acid), a speed power component (alactic), and a separate aerobic conditioning routine (aerobic), and works at a moderate pace to develop ones ability safely and efficiently.
These workouts will include a 30 minute aerobic session and two 45-60 minute anaerobic circuits.
Remember 25% off all programs for members so CLICK ON MEMBERS and JOIN for only $7.00 per month. With your membership you’ll get access to regularly updated articles and tips and tricks, as well as having 24/7 access to our trainers via the members forum boards.
A SHOT IN THE PRO'S IS WORTH A COFFEE A WEEK
Don’t you think?
Acceleration Training - $40
This Acceleration program includes 4 daily routines as well as a list and description of Ballistic, Plyometric, and other sport specific acceleration routines all custom made by Kinetic Excellence Inc.
Whether you are a professional athlete or working your way toward a goal of performing better, this program is definitely a step in the right direction.
Acceleration power is the ability to achieve peak acceleration. Sprinting speed and acceleration depend on the power and quickness of muscle contractions to drive the arms and legs to the greatest stride frequency, the shortest contact phase (least time foot on ground) when the leg reaches the ground and the highest propulsion when the leg pushes against the ground for a powerful drive forward. The capacity of athletes to accelerate depends on both arm and leg force. Specific strength training for high acceleration will benefit most team sport athletes from wide receivers in football to wingers in rugby or strikers in soccer and is of great benefit to basketball and baseball players as well. As the application of force depends on, the amount of force an athlete can apply as well as how fast they can apply it, both the Maximum Strength program as well as the Power training program would be a great compliment to any speed or agility routine.
Remember the saying “train smarter not harder” well at Kinetic Excellence we advocate “training harder by training smarter”, never compromise the intensity.
Good luck on the field and in the gym.
Deceleration Training - $30
This Deceleration program includes 4 daily routines as well as a list and description of Ballistic, Plyometric, and other sport specific acceleration routines all custom made by Kinetic Excellence Inc. This program is a perfect compliment to the Acceleration Power program as both abilities will increase an athlete’s peak performance in similar and very separate ways.
This program is essential for any athlete that depends of quick change of direction.
Deceleration power is important in sports such as soccer, basketball, football, as well as ice and field hockey and lacrosse. This type of power refers to the ability to sprint fast and constantly change direction as fast as possible. These athletes are exploders, accelerators and decelerators. This ability will compliment the acceleration program by allowing athletes to transition between full speed to change of direction and maximum acceleration as quickly as possible. Deceleration requires a lot of leg and shoulder power. The same muscles as are used in Acceleration and utilized in Deceleration as well only in an eccentric contraction. Moving quickly from one direction to another is dependant on Deceleration Power.
Remember the saying “train smarter not harder” well at Kinetic Excellence we advocate “training harder by training smarter”, never compromise the intensity.
Good luck on the field and in the gym.
Football Phase 1: Adaptation - $100
This 6 week Periodized Adaptation program is step 1 of 5 in a progression that results in peak performance. This Phase is ideal for anyone rehabing a pre-existing injury or just starting into performance training.
Phase One:
Anatomical Adaptation Training
The Anatomical Adaptation phase of training is the first phase in what is known as the Periodization of Strength. The Periodization of Strength in short is the organizing of training periods throughout the year. This mode of training alternates the type of muscle function being trained to better accommodate the athletes personal needs in terms of strengths, weaknesses, and the ability to peak for specific athletic competitions or season. To achieve maximum performance, training must be planned and periodized in such a manner that ensures performance improvements through each phase, culminating or peaking during the competitive season or event. Each sport requires specific combinations of strength, speed, agility, power, endurance etc….
Objectives:
The objectives of this phase are to involve most muscle groups and to prepare the muscles, ligaments, tendons, and joints to endure the subsequent lengthy and strenuous training phases. Strengthen Core areas first; including spinal column and trunk region. This is especially important in younger athlete’s mainly amateur level, high-school, and even collegiate players. In order to become a powerful athlete the bodies core area must be stable enough to compensate, for tremendous levels of exerted force, without conceding in either technical or tactical areas to balance such exertion. In other words, ones strength may be tremendous however without a strong core area the ability to apply that strength is negated.
The purpose of this phase in short is not to focus on areas which the athlete is already proficient, rather to adapt other lesser developed areas to allow the application of strength both in competition and prior to that, in the following phases of training.
Football Phase 2: Hypertrophy - $120
Phase Two: Hypertrophy
The purpose of this phase is not to gain size in terms of weight, rather to develop large, active, fat-free body mass. Force depends directly on muscle density and diameter, therefore increased active body mass is an asset to strength application.
During training in this phase an increased number of repetitions cause a relatively light weight into a sub maximum and then maximum load by the last repetition. Coinciding with fatigue, recruitment and synchronization of motor units is much greater. Increases in recruitment of muscle fibers and units often directly relate to increases in physiological effect on strength. Training in this phase is based on a 6/12 gradient where a weight which is maximal for 6 repetitions is trained until the athlete adapts to it for as many as 12 repetitions. Thus to be completely aggressive in this training method athlete’s are trained to exhaustion. Hypertrophy is the cumulative exhaustive work in total number of sets no only per set as in bodybuilding.
The exercises are performed at low to moderate speed; this is why only select power sports such as Football linemen, heavy class wrestlers/ boxers/ martial artists and some power track and field athletes are advised to complete this phase. Also differing from bodybuilding, focus is put on prime movers only during this phase and total exercises are kept low.
It is essential not to train to many individual body parts during this phase. Overtraining occurs when the livers glycogen stores can’t replenish fully between workouts. This is why Hypertrophy training is only done two to three workouts a micro-cycle with maximal time to recover between.
Football Phase 3: Max Strength - $150
This 6 to 12 week Periodized Max Strength program is step 3 of 5 in a progression that results in peak performance. This Phase is the most essential step in Performance training. Fast twitch fiber recruitment results in strength and the fast application of this is Power... therefore to be powerful, fast, or agile Max Strength is the Key to Success.
Phase Three: Maximum Strength Phase
Objectives:
Train to eliminate Central Nervous System (CNS) inhibition. A reduction in the inhibition and a overall increase in strength will yield the greatest increased strength potential.
In this phase the main objective is to develop the highest level of force possible. All sports have different dominant abilities, for some it’s power, and others muscle endurance, and others speed. The common denominator is that each of these abilities is affected directly by the athlete’s maximum strength. During this phase the athlete must strive to achieve peak maximal force and strength. The ability to efficiently recruit FT muscle fibers depends on the content of a training period, this content will include intense (max) loads and explosive or dynamic power. When one creates high tension in the muscle, strength increases, thus when utilizing high intensity training loads and technique the same will occur, as one is a precursor to the other.
Athletic strength does not depend on body weight or size rather on recruitment of FT (fast twitch or white/type II) muscle fibers and motor units. During this phase Eccentric and Concentric contractions will be utilized. This training phase is not performed into or under exhaustive conditions therefore allowing high CNS activation, resulting in improved synchronization and coordination of muscle units both agonistic and antagonistic.
This phase or perhaps more applicably this dynamic application of force and explosiveness is performed during the later stages of the preparatory phase, or in the last phase of MxS.
MxS is required before a Power phase.
Combining MxS and Power training enhances speed and explosiveness.
The initial part of the routine is performed against a heavier load this stimulates a high recruitment of Fast Twitch Muscle Fibers. The follow up explosive/ quickness movements increase the firing rate of the Fast Twitch Muscle Fibers. Preparing the athlete for the quick, explosive actions required for all speed-power sports during the competitive phase.
