Archive | Workouts & Routines

Hockey Workouts For 12-14 Year Old Players – Off-Ice Training to Help Young Teens Dominate the Ice

Hockey workouts should be something every young teen player looking to make an impact on the ice should be doing, yet very few ever do. Generally speaking, only the kids playing at the very top elite levels will focus on physical training, and even then it’s not as common as it should be. The fact is though, no matter what level a young player is playing at, hockey specific physical training will help them meet their full potential and reach their goals on the ice. Here are some tips to consider for any young teen looking to start an off-ice training program.

Understand the unique needs of young teens:

Young teens bodies aren’t yet quite as developed as the bodies of older teens and adult players. By the time a player is 15 or 16 years old, their bodies are developed enough to do the same workouts as an adult player would. However, prior to that, doing an adult workout can actually hinder their progress and comes with a high risk of injury. The key is to get the young player on a workout program that is specifically tailored to their age group. This offers all the benefits of physical training, with complete safety.

Make sure the workouts are enjoyable for the teen:

Young teens don’t generally have the discipline to stick to a workout routine they don’t find enjoyable simply because they know it will get them results on the ice. Forcing them might also result in burnout or loss of interest, which can kill the love of the game. The key is to make the workouts simple and enjoyable so that the young player doesn’t dread their off-ice training. A great way to do this is to have the player workout along with one or more teammates. This way, their workout is a social experience and they won’t get bored, while also getting all the on-ice benefits that the workouts provide.

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3 Tips to Burning Fat and Getting Ripped For Summer in 40 Days

Have you ever wondered if it’s really possible to achieve significant fat loss and muscle gain in around 6 weeks? Many workout routines make similar claims though are often hard to implement or fail to deliver the stated results. 

Herein I’d like to give an overview of the three key factors in achieving significant fat loss and simultaneous muscle gain. By the end of this article, you will not only know the details of the three pronged approach, but how to integrate it into your exercise regimen. 

The three key factors are: 

1) Weight training

2) A smart eating plan &

3) High intensity Cardio workout 

Weight Training: 

Lets start with the generally approach of the masses towards fat loss. Many men and women want to burn fat and go about it in a fairly predictable way. They choose to walk or jog, ride or swim; all of which are cardiovascular exercises. This is a good start, though cardio only burns fat for the amount of time you are doing the exercise. When you stop, so too does the fat burning. 

Weight training on the other hand consumes energy both during the exercise and after, during the recuperative phase, hence burning fat for longer. The result of effective weight training, is that you not only get thinner around the middle, but bigger up top and in the legs simultaneously. 


The second factor in effectively cutting fat and building muscle mass in around six weeks is managing what goes in your stomach. Basically, you should aim to eat less, more often. What you eat and when you eat it has a much greater impact on muscle growth and fat loss than you may believe. 

What we are aiming for in this program is to increase your protein intake, while managing your carbohydrates and simple sugars. You should aim to eat 5 to 7 times a day, loading at three meals into the first half of the day and the others throughout the afternoon and evening.

Now, while you will be eating more often, you’ll be consuming less than you may in your regular diet. Let’s take a look at a typical daily meal plan: 

Breakfast: A small bowl of cereal & two boiled eggs. (Carbs & Protein, with a minimum of fat) 

Meal 2 (Mid Morning): A piece of fruit such as a banana or apple, plus a few strips of grilled chicken breast. 

Meal 3: A small bowl of pasta or fried rice. (Carbs to fuel your afternoon, that will take longer to break down.)

Meal 4: A handful of mixed nuts and another piece of fruit. 

Meal 5: Protein Shake Pre workout 

Meal 6: Optional Protein shake post workout. 

Meal 7: Small dinner. 

Basically, by eating smaller meals throughout the day, you will give your body the energy it needs, when it needs it. As you’ll be working out, your body will be hungry for fuel. 

High Intensity Cardio:

The final factor in high speed muscle gain and simultaneous fat loss is a form of cardio workout known as High Intensity Interval Training or HIIT for short. 

In HIIT training, you continue to do the same kind of exercise you’re familiar with, such as biking or jogging, except you alternate between high output and low output over a shorter period of total training time. 

If done immediately after your weight workout, you can cram more fat burning effort into a shorter period of time. HIIT cardio workouts should be limited to around 20 minutes at the outset. 

The result of this integrated approach to weight loss and working out is great efficiency and more noticeable results.

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Bob Peoples Deadlift Training

For those who don’t know of Bob Peoples, here is some background.

Peoples was born in 1910 in Johnson City, Tennessee and by the age of 9, he developed a passion for weight training. He excited that passion by purchasing the Farmer Burns course and reading “Strength” magazine.

By the time Bob had reached the age of 18 he had become very interested in the deadlift. He did all around training, but his specialty from this time on was the deadlift. He made a weight of 350 and in a year had worked up to 450 at a bodyweight of 165. His first competition of any kind was the 1937 Tennessee State Weightlifting Championships.

The next two years of training brought much improvement. Again he traveled to Chattanooga and lifted in the 1939 State Championships. His total had improved 65 pounds but the highlight of this occasion was a deadlift of 600 pounds.More competitions and higher lifts followed. His crowing moment came in during the great Red Shield Boy’s Club Variety Show of 1949. Peoples, at a bodyweight of 181 pounds, set a then world record (for his weight class) by deadlifting 725.5 pounds.

In 1979, Peoples wrote a book entitled “Developing Physical Strength,” which became an instant classic. Peoples passed away in 1992 at the age of 82.

Some of his top lifts are as follows:

Squat – 530 pounds

Bench Press – 300 pounds (didn’t work on it much)

Deadlift – 725.5 pounds

All drug free….

Here is just one of many routines Peoples liked to do.

Bob Peoples Deadlift Training

Deadlift 1 x 15-20, 1 x 10, 1 x 8, 1 x 6, 6 x 1 (10 sets total)

Squat 5 x 5

Press 5 x 5

Notes: Peoples would workout 4-5 days per week. He liked to lift heavy, so there was no light sets. On the deadlifts, he would up the weight for every set until he reached 90% of max, which he would pound out 6 sets of singles. Peoples would use the same weight on the squat and overhead press for every set. If you want to follow this routine, I suggest doing it 2-3 days per week. As always, get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Use The Psychology Of Operant Conditioning To Improve Your Fitness

How can you trick your mind into thinking it actually WANTS to exercise?

We all struggle with motivation sometimes!

Some people pay thousands of dollars for the motivation of a personal trainer. We’re afraid that if we don’t have someone to keep us accountable to our fitness – we’ll let it slide.

What if we could turn our minds into our very own personal trainer instead? For free.

By deepening your understanding of a few simple psychological phenomena, you will be able to turn your mind from something that talks you OUT of going for a run…into your biggest motivator.

Your body craves a run, but your mind says no. How can you trick your mind into thinking it wants to exercise too?

Well the first thing you need to do is make a plan. Before you can even start to use psychological conditioning, you need to create a tangible workout schedule. Start with small, attainable goals – such as going for a run every other evening for a week.

Write your plan out as a list, or write it on a calendar.

Next it’s time to apply a psychological phenomenon called operant conditioning.

Operant conditioning is a term given to the psychological effect of positive and negative reinforcement. Positive reinforcement is when we complete an action and as a direct result are given a reward. When we are given a reward, certain parts of our brains are stimulated in a way which encourages repetition of the action.

Just having a plan can really help with motivation.

How can having a check list activate operant conditioning?

Operant conditioning requires an action and a response. In this case, exercise is the action. You need to create a response for yourself in order to connect the desirable stimulus with the positive action.

Let’s start simple. Get in the habit of checking every exercise you do off of your list after you complete it. Just this simple “reward” will draw attention to your success. Repetition of this action-positive reinforcement patter will trigger pleasure in the brain. Eventually you will subconsciously look forward to checking each little achievement off your list. Suddenly going for a run is much more of an accomplishment than it was before.

Maybe list keepers aren’t as severe and strict as everyone makes them out to be.

They just know how to enjoy themselves. One little check at a time.

How else can you incorporate the action-reward mentality of operant conditioning into your workout schedule? Make running part of a more elaborate routine. For example, if you run every Tuesday at 7, reward yourself at 8 by watching your favourite TV show. The mind loves habits, routines, and patterns. Eventually, it will feel WRONG if you don’t go for your usual run.

If you want to get even MORE serious about operant conditioning, you could introduce punishments into your routine. For example – set a jar beside your check list. Each time you successfully go for a run, add a dollar to the jar. But each time you skip out on an exercise on your list, take a dollar out. At the end of the month do something fun for yourself – budgeted by however much money you collected in the jar.

Realize that lack of motivation to exercise is something that everyone experiences.

You’re not alone.

And you can beat this laziness!

Now get out there and go for a run!

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Basketball Training Strength Workout – Hardcore Routine – First String Only


This workout starts on the track and must be done six days per week. If possible allow a 2 hour break between track workout and gym workout if you can.

On the Track

Two 800’s should be run under 2 minutes 15 seconds each, with a 2 minute break between the two 800’s.

Four 400’s should all be run around 1 minute 10 seconds each, with a 1 minute break between the four 400’s.

Eight 200’s should all be run hard, in less than 22 seconds, with a 1 minute break between each run.

Ten 100’s should all be run hard, with a 30 second break between each run.

This workout is for those who want to take basketball to the highest level, not for the casual or weekend workout person. This is for the college, and professional basketball only. But it can be used by some high school seniors starters in some cases.

In the Gym

10 10 line drills in one minute, running from baseline to baseline 10 times in one minute or less.

rest for two minute.

10 5 line drills in thirty seconds, running from baseline to baseline 5 times in 30 seconds or less.

15 Suicides, hard as possible

Jump rope 10 minutes total as follows.

left foot triangle,one minute making a triangle with your left foot while jumping rope.

right foot triangle, same as above.

both feet triangle same as above.

jumping in place 2 minutes.

Rest for 2 minutes, and repeat jump rope routine above once more.

Shooting drills with partner, begin with your weakest area first and the rest will become easier.


Three man weave


Five on Five (while running plays)

20pt drill

Do this workout for four weeks, and you will be at the top of your game.

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Reg Park’s 1951 Mr. Universe Workout

This is the same workout that Reg Park trained with to win the 1951 Mr. Universe title. He won Mr. Universe again in 1958, becoming the first to win the prestigious event twice. Park, who later went on to replace Steve Reeves as Hercules in the mid sixties, gained 25 pounds of muscle on an already solid frame in 10 months with this program.

Reg trained three days a week on this routine. He ate 3-4 meals per day and had a protein drink that was made up of milk, cream and honey, which he drank six times a day. Proof that you don’t need to buy expensive supplements.

Grab any photo of Reg Park and you’ll see what can be done with hard work and determination. Remember, Park was a pre-steroid bodybuilder, all natural. And to me he looks a lot better and more powerful than the drug induced bodybuilders of today.

The Reg Park Classic 1951 Workout

Squats 5 x 10

Bench Press 5 x 10

Weighted Dips 5 x 12

Barbell Curls 5 x 10

French Presses 5 x 10

Chins 5 x 10

Donkey Raises 5 sets

Abs 5 sets

Notes: There was no rep scheme for his abs and calves, he’d work them until they had enough. Park, like all the old timers, lifted heavy weights and didn’t use many isolation exercises in his routine. If you decide to follow this program and feel wiped out on three days a week, knock it down to two. Park had exceptional genetics and recovery ability that most don’t have.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first and get on a beginners program. End of disclaimer.

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A Mr Universe Workout

Here is a workout from 1959 Mr. Universe champion, Bruce Randall.

Randall liked to work mostly upper body with squats or deadlift being his only lower body exercise. He would change his routines frequently and went through different stages as a powerlifter, Olympic lifter and bodybuilder.

As a matter of fact, Randall went from 415 pounds (as a powerlifter and Olympic lifter) all the way down to 223 pounds as a bodybuilder!

Bruce finished second in the 1958 Mr. Universe and was bound and determined to come back stronger the next year. Of course he did and the rest is history.

Some of Randall’s best lifts were 770 pounds in the deadlift, 680 in the squat, 375 in the overhead press and 482 in the bench press.

Below is a typical workout that Randall followed on his way to the 1959 Mr. Universe crown.

Mr. Universe Workout

Overhead Press 3 x 4-6

Bench Press 3 x 4-6

Incline Bench Press 3 x 4-6

Curls 3 x 4-6

Chins 3 x 4-6

Leg Raises 1 x 20-50

Squats or Deadlifts 3 x 6-8

Notes: Randall trained 3-4 days per week and would alternate squats and deadlifts. He eat three meals a day with one or two homemade protein drinks. As always, train hard and with maximum effort. If 3-4 days is too much, lower it to 2 days. Train hard and heavy.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Penis Enlargement Exercises – 2 Tips To Get Bigger With Exercises

As we all know penis enlargement exercises are very effective. Not only will a good penis exercises increase the length and thickness of your penis it will also increase sex drive, increase libido and give you harder erections. In this article I will go through 2 natural methods in which you will be able to compliment the exercises and increase the process faster. Numerous men use these two methods together and found out that they got better results much faster then usual.

The Supplements –

No matter what area you are trying to improve in your body or your overall health you will always need supplements. Whether it’s trying to gain muscles, lose weight, dieting, getting rid of fat and many other health things all require that you use a good supplement. The same goes for getting your penis bigger because you will be using supplements to compliment the exercises.

To increase the blood flow of your penis I recommend these pills, vitamins and minerals. The reason why penis exercises work so well is because the motions you do allows more blood to flow within the penis opening the shaft area. Now imagine combining the supplements with these pills and you now have a monster method.

These are the best pills, vitamins and minerals that I recommend to all men who are interested in enlarging their penis. By using this you will not only increase your sexual health you will increase your overall health in the process.

. L-Lysine ( This also helps your joints work better and helps improve skin)

.Vig RX Plus (Amazing Penis Enhancement pill what brings results all the time)

.L-arginine (Your blood flow will increase faster when you use this)

.Ginkgo Biloba (This gets rid of anxiety and depression)

.Zinc (Builds muscle and helps the tissues grow)

Everything here is what you need when you are trying to increase the size of your penis. Everything that I have listed is natural which is great because natural products are not only good for your penis but for your overall health too. When taking these things regularly your penis will see more blood flowing towards it meaning harder and longer erections. These supplements and pills have no side effects whatsoever which is a great thing to hear.

Enjoyable Exercises – When you are doing penis exercises you will notice that it is very easy to do. The exercises are quick, simple and cause no pain when you are doing it right. The reason why so many men find it so comfortable is because you do not have to use any clunky devices what take a long time to set up. Another reason why exercises are comfortable is because they are studied and researched by expert doctors who work tirelessly to create the best exercises. These professionals make tailor made methods for your anatomy to work with.

One way to enjoy the act of penis enlargement exercises is to cut of your pubic hair. When you cut of your pubic hair the exercises become better because the feeling of discomfort is not there anymore. Whichever way you choose to cut it just make sure that you do not hurt yourself in the process.

With that said you can get hurt if you do not do these exercises properly. Doing the methods taught to you wrong could cause a lot of pain and soreness in the penile area. Another reason why some men injure themselves is because they start to exercise for excessive time and exercises too rough/hard. By doing all of this you only hurt yourself causing a lot of stress and pain.

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Important Things To Consider When Choosing A Personal Trainer

So you have decided to join the gym and get the assistance of a personal trainer to do your goals. Are you maybe looking to lose weight, tone your muscles or even build muscle? A personal trainer is qualified and experienced in helping you with your fitness goals, they will tailor make a programme for you that will help you do your goals quickly and safely.

Walking into the gym and asking for a personal trainer is an easy step, but how do you chow if you are choosing the right personal trainer for you? Are you even looking at the right gym?These are important questions which could result in how often you can or are willing to train.

Some of the important factors to include in your consideration is the credentials of the personal trainer. You want someone who has completed their training effectively and received an industry recognised certification that you can rely on and trust. You want to know you are choosing someone who will benefit you in the long run and encourage a positive difference in your workout and lifestyle choices moving forward.

Now that you know the personal trainers credentials, you want to take a look at their personality. Ideally you want to choose someone who you will get on with during your training. Remember you are going to spend quite a bit of time with this person each week. They will be with you every step of the way, pushing you through your fitness programme, monitoring your progress and reasserting your programme to make sure you achieve the result you are looking to achieve.

Next identify if the personal trainer has any specialities. Some focus more on weight loss, others will be professional body builders, while there are those that can help with toning, nutrition, rehabilitation and more. Identify your own needs and then look at the personal trainers offering their services and try to choose someone that focuses on your goals so you can make them quickly and effectively.

Always ensure that the person you choose to help you achieve your fitness goals is available at times when you can get to the gym. If you work all day and can only get there on your way home from work, you need to ensure your trainer is available at those times, so that you can get the workout you need. This way you are assured that your appointments will be set up for each week and you get the same qualified and experienced professional that you need.

Look at the location of the gym. This can be such an important point. Ideally the gym should be close to your work or home, making it easier to stop there on your way home or on your way to work. Choosing a gym that is out-of-the-way from your regular route, makes it easier to give it a miss after a long day, where in fact a good workout will do you more good, helping relieve the stress and giving you the energy boost you need.

Set your budget and make sure you can get the gym membership and personal trainer within your budget. You will also want to take a closer look at the gyms reputation in the area. A gym that has a high demand for their personal trainers is the one you should look at it. Chances are they are in demand because they are offering the best quality services and training that you can count on when looking to achieve your goals.

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Why Most Ski Workout Programs Don’t Strengthen Your Legs Or Endurance and Invite Injuries

Whenever you pick a skiing magazine… you are going to see articles written by so called ski fitness “expert” recommending that you do his specific ski workout… and to be honest with you… most of those ski workouts are what I would call bogus. Let’s just define exactly what you SHOULD get out of an excellent and well-designed ski workout — the ability to train your body to get stronger legs and core that can endure long skiing times without feeling fatigue. Without feeling like “jelly legs!” Or much worst, getting injured.

And I don’t know about you… but when I finally show up at the slopes and it is a GREAT powder day… the last thing I want to do is call it quits after 2 to 3 hours. Or even get some nagging injuries that cut our skiing season short.

Now let me tell you what is the problem that I see with the traditional workout routines for skiers… most if not all the recommended skiing exercises are inefficient and quite frankly, have little to do with the actual movement while you ski. And to make things worst… you may be setting yourself up for a potential injury.

For instance, any workouts that involve the use of machines — leg presses, leg extensions and leg curls. Not only those machine exercises are incredibly boring… they are so dangerous that you should run… not walk away from them. In my opinion… using the machine workouts can only set you up for injuries. It won’t help make your legs stronger. And it won’t increase your leg’s endurance on the downhill slopes.

And I say this because the machine workouts have absolutely nothing to do with the actual movements your legs make when skiing. They usually follow unnatural patterns that are not biomechanically correct. Doing so would create excessive stress on your back and possible injuries in the knees. Yikes! Avoid them…

Another ski exercise that is pretty common for skiers is the wall squats. In every skiing fitness program I’ve seen on the Internet or the skiing magazines incorporate wall squats or wall sits in the workouts. Although this exercise is OK… it isn’t the best or optimal for skiers! But much better than those machine exercises by far… As I said before, wall squats are not optimal exercises that improve your legs strength and endurance over the full range of motion that you will be using when downhill or crosscountry skiing. But there are a dozen exercises that I know of that are much, much better than locking your joints over a period of time as an isometric exercises (wall squats).

Another big red flag for the typical ski workouts is they mostly ignore the right joint strength balance. To make it more simple… when you are skiing… you are putting a lot of work on your quads, hamstrings and glutes… and they must all work together. So what you want to do is find some exercises that strengthens the major muscle groups as opposed to individually working out each muscle.

And this is why most ski programs fail to strengthen and protect your legs from injuries!


Finding the right ski workout program is critical to your skiing success and shouldn’t be treated as an afterthought. You want a program that is fun and challenging… one that incorporates effective ski workouts that makes sense… so you can rule the powder on your ski vacation!

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