EXS-455
Aerobic and/or Anaerobic Endurance Training Program Design
The rationale for my aerobic training program is basically that hockey players need to focus more on aerobic training because
that is what is required of them in their sport. They won’t really need to focus on training their anaerobic system because with working
their aerobic system they build their anaerobic. Not only will the aerobic system be built up during the exercises it will also be built
during the resting periods between sets. I decided that it would be good for the in-season to keep everything the same because we are
just trying to maintain what was built during the off-season because we don’t want to risk injury or over exhaustion. This would just
be for one meso cycle and then we would alter it for the next one because we would need to up the reps and weight in the next off-
season to buildup more.
4-week aerobic training program (in-season):
Week 1 Week 2 Week 3 Week 4
, DAY 1: REPS WT. REPS WT. REPS WT. REPS WT.
weighted side lunges 15 10 15 10 20 15 20 15
3 sets 15 10 15 10 20 15 20 15
15 10 15 10 20 15 20 15
fire hydrants 10 BW* 10 BW* 15 BW* 15 BW*
2 sets 10 BW* 10 BW* 15 BW* 15 BW*
leg extension machine 10 20 10 20 15 25 15 25
3 sets 10 20 10 20 15 25 15 25
10 20 10 20 15 25 15 25
incline dumbbell 15 15 15 15 20 20 20 20
bench press 15 15 15 15 20 20 20 20
3 sets 15 15 15 15 20 20 20 20
bent over rows 15 20 15 20 20 25 20 25
2 sets 15 20 15 20 20 25 20 25
standing tricep 10 20 10 20 15 25 15 25
extensions 10 20 10 20 15 25 15 25
3 sets 10 20 10 20 15 25 15 25
DAY 2: REPS WT. REPS WT. REPS WT. REPS WT.
incline push ups 15 BW* 15 BW* 20 BW* 20 BW*
3 sets 15 BW* 15 BW* 20 BW* 20 BW*
15 BW* 15 BW* 20 BW* 20 BW*
30-sec plank 1 BW* 1 BW* 2 BW* 2 BW*
2 sets 1 BW* 1 BW* 2 BW* 2 BW*
weighted oblique 10 10 10 10 15 20 15 20
Aerobic and/or Anaerobic Endurance Training Program Design
The rationale for my aerobic training program is basically that hockey players need to focus more on aerobic training because
that is what is required of them in their sport. They won’t really need to focus on training their anaerobic system because with working
their aerobic system they build their anaerobic. Not only will the aerobic system be built up during the exercises it will also be built
during the resting periods between sets. I decided that it would be good for the in-season to keep everything the same because we are
just trying to maintain what was built during the off-season because we don’t want to risk injury or over exhaustion. This would just
be for one meso cycle and then we would alter it for the next one because we would need to up the reps and weight in the next off-
season to buildup more.
4-week aerobic training program (in-season):
Week 1 Week 2 Week 3 Week 4
, DAY 1: REPS WT. REPS WT. REPS WT. REPS WT.
weighted side lunges 15 10 15 10 20 15 20 15
3 sets 15 10 15 10 20 15 20 15
15 10 15 10 20 15 20 15
fire hydrants 10 BW* 10 BW* 15 BW* 15 BW*
2 sets 10 BW* 10 BW* 15 BW* 15 BW*
leg extension machine 10 20 10 20 15 25 15 25
3 sets 10 20 10 20 15 25 15 25
10 20 10 20 15 25 15 25
incline dumbbell 15 15 15 15 20 20 20 20
bench press 15 15 15 15 20 20 20 20
3 sets 15 15 15 15 20 20 20 20
bent over rows 15 20 15 20 20 25 20 25
2 sets 15 20 15 20 20 25 20 25
standing tricep 10 20 10 20 15 25 15 25
extensions 10 20 10 20 15 25 15 25
3 sets 10 20 10 20 15 25 15 25
DAY 2: REPS WT. REPS WT. REPS WT. REPS WT.
incline push ups 15 BW* 15 BW* 20 BW* 20 BW*
3 sets 15 BW* 15 BW* 20 BW* 20 BW*
15 BW* 15 BW* 20 BW* 20 BW*
30-sec plank 1 BW* 1 BW* 2 BW* 2 BW*
2 sets 1 BW* 1 BW* 2 BW* 2 BW*
weighted oblique 10 10 10 10 15 20 15 20
