CEP Level 3 Manual - Rushmore Hockey Association

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T A B L E O F C O N T E N T SPRE SEASONFRIDAYWarm Up1. Dynamic Mobility2. Stretch3. MB WorkAbs/Low Back1. Rev. Crunch 2 x 302. Alt V Twist 3 x 103. Hip Thrust 3 x 204. Alt Superman 2 x 10Agilities1. W Drill 5x’s2. Pro Agility 3x’sPlyometrics1. Tuck Jumps 2 x 82. Lat. Cone Hops 4 x 4 R/LConditioning (post lift)1. Slide Boards 15 minWarm-Up / Stretch 10 Min.Abs/Starts/PDay 1 WK 1 WK 2 WK 3EXERCISE REST WT. REPS WT. REPS WT. REPSHang Clean 2:00 x4 x4 x4x4 x4 x4x4 x4 x4Back Squat none x8 x8 x8x8 x8 x8pair w/ x8 x8 x8SampleWarm-Up / StretchAbs/Sprints/ShuttlesDay 2 WK 1 WK 2 WK 3EXERCISE REST WT. REPS WT. REPS WT. REPSAlt DB Push 2:00 x3R/L x3R/L x3R/LJerk x3R/L x3R/L x3R/Lx3R/L x3R/L x3R/L1 Leg Squat none x8 x8 x8x8 x8 x8pair w/ x8 x8 x8OFF SEASONSample ProgramWEDNESDAYWarm Up1. Easy Jog2. Stretch3. Agility LadderAbs/Low Back1. Flat Foot w/twist 2 x 202. Bicycles 2 x 303. Off Bench Obliques 3 x 104. Bird Dogs 2 x 15Sprints1. Chase Sprints 6 x 15 yds2. Resistive Runs 4 x 15 ydsConditioning (pre lift)1. 60 yard Shuttle 3x’sDB Row x6 x6 x6x6 x6 x6x6 x6 x6Angle Lunge none x8R/L x8R/L x8R/Lx8R/L x8R/L x8R/Lpair w/ x8R/L x8R/L x8R/LDB Bench x8 x8 x8x8 x8 x8x8 x8 x8Warm-Up / StretchAgilities/Plyos/Tempo RunsDay 3 WK 1 WK 2 WK 3EXERCISE REST WT. REPS WT. REPS WT. REPSDB Incline x8 x8 x8x8 x8 x8x8 x8 x8Hypers w/ none x8R/L x8R/L x8R/LTwist x8R/L x8R/L x8R/Lpair w/ x8R/L x8R/L x8R/LChin Ups x5 x5 x55/0/1 x5 x5 x5x5 x5 x5Hang Clean/ 2:00 x3R/L x3R/L x3R/LFront Squat x3R/L x3R/L x3R/Lx3R/L x3R/L x3R/LMONDAYWarm Up1. Dynamic Mobility2. StretchAbs/Low Back1. Crunches 3 x 202. Russian Twist 2 x 10 R/L3. Supermans 3 x 10Starts1. Ball Drops 10 x 5 yds2. Lean Fall Run 5 x 5 ydsPlyometrics1. Dot Drill2. Box JumpsStep Ups none x8R/L x8R/L x8R/Lx8R/L x8R/L x8R/Lpair w/ x8R/L x8R/L x8R/LDips x6 x6 x62/0/2 x6 x6 x6x6 x6 x6Glute-Ham none x8 x8 x8x8 x8 x8pair w/V Grip Pull Up none x8 x8 x8x8 x8 x8x8 x8 x8158 | USA Hockey Coaching Education Program Level 3 ManualGrowth and Fitness Development | 159
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CEP Level 3 Manual - Rushmore Hockey Association

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