Ball Hockey Training

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2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This training program will build your functional strength in all major muscle areas. This program should increase muscle strength and endurance. Depending on your level of experience exercises can be modified to increase or decrease difficulty.

With this routine you will balance working out your upper and lower body through three days of resistance training at moderate to high intensity and one day of high intensity full body training.

This isn't a bulking routine or cutting routine, this routine is focused on gaining strength, improving endurance/stamina and building muscle.

Note:

Its important to warm up before any workout to prevent pulling or injuring muscles.

Depending on how you want to train you can add in more abdominal exercises and modify exercises to ensure safety and proper technique.

On rest days you can add more cardio in to help improve stamina training.

Ensure to stretch and drink water after each workout

Day 4
Day 2
Day 1
Day 3

Upper Body 8 exercises, 52 mins

Barbell Bench Press	3x10 reps	rest: 60s
Standing Cable Row	3x10 reps	rest: 60s
Dumbbell Fly on Exercise Ball	3x10 reps	rest: 60s
Reverse Grip Lat Pull Down	3x10 reps	rest: 60s
Barbell Behind The Back Wrist Curl	3x12 reps	rest: 60s
Crunches	3x25 reps	rest: 60s
Superman	3x8 reps	rest: 20s
Air Bike	1x50 reps	rest: 60s

Lower Body 7 exercises, 45 mins

Barbell Squat	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell Lunges	3x20 reps	rest: 60s
Standing Barbell Calf Raise	3x10 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Side Bridge	2x8 reps	rest: 60s
Air Bike	1x50 reps	rest: 60s

Upper Body 2 8 exercises, 57 mins

Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Shoulder Raise on Exercise Ball	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x10 reps	rest: 60s
Crunches	3x25 reps	rest: 60s
Back Extension on Stability Ball	3x10 reps	rest: 60s
Alternate Leg Bridge	3x20 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s

Full Body - The Rest 7 exercises, 45 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Close Grip Chin Up	3x8 reps	rest: 60s
Kneeling Jump Squat	3x8 reps	rest: 60s
Single Leg Glute Bridge	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Medicine Ball Sit Up on Exercise Ball	3x8 reps	rest: 60s
Windshield Wipers	3x8 reps	rest: 60s