Field Hockey Weight Training

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Hey all,

So been on this site loads and finally decided to get an account. Hope everyone is well!

I was going to ask for your opinions on the following programme for hockey training. Main aim is for strength (upper body for drag-flicks/on-ball bouldering my way through the defence), explosive power (quick turn of pace given the game is v counter-attacking in nature).

Day 1 - LEGS - Main Squat 5/3/1 // Assistance Weighted Lungesx3/Hamstring curlsx3/Leg extensionsx3/Core work.

Day 2 - CHEST - Main DB Bench 5/3/1 (i’ve always done DBs as have a slight assymetric chest, so if I work bar one side always seems to help out, so gone more isolation. Assistance - DB Fly x3; Tri pull downs 100 reps, Fat bar 50-100reps; press ups to failure.

Day 3 - BACK - Main - Deadlift 5/3/1; Secondary - Bodyweight pull-ups x3 to failure; DB rowx3. hand cleans in here maybe?! Core work

Day 4 - SHOULDERS - Main DB Press 5/3/1; Secondary: Laterals - Front/Side/bent over combox3;Box Jumps, sledge push

Day 5/6 - Usually hockey training and hockey game - cardio/conditioning based type workouts as well as skill training. 70mins full game and for training.

That’s what I was thinking. Feel free to burnt it to the ground/provide changes etc always happy to hear people’s thoughts.

Thanks!

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  1. Use a barbell, not DB’s for main lifts.
  2. This is set up like a BB routine.

You need to approach your training from an athletic POV.

3

[quote]Jim Wendler wrote:

  1. Use a barbell, not DB’s for main lifts.
  2. This is set up like a BB routine.

You need to approach your training from an athletic POV.[/quote]

Appreciated Jim…will have a re-think!