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hockeygodTRX Training
I starting training with this two weeks ago and it is kicking my ass (some days, I am a bit of a masochist! Other days, I feel like a bowl of jelly!) Unreal stuff. Check it out.
Ridiculous how simple and efficient it is. Best of all, it is 'functional fitness across three dimensions' so it will directly translate into improvements in 'real world' movements! With weights, you isolate muscles and movements in a static fashion – yeah, you get stronger in 'that plane of movement', but sports are multidimensional. Best idea is to train smart!
Dr. Stephen Norris told me, "Your core is your weapons platform. If you don't train it, you are not maximizing any of your other muscles."
The TRX certainly trains core and stabilizers as well as all muscle groups of the upper and lower body. Even when you train upper or lower body, you MUST engage your stabilizers and core. Brutal / Awesome at the same time!
John and I are incorporating it into our team workouts at the U12 and U16 levels (soccer) and based on our recommendation, the Catholic School Board is looking at purchasing a bunch of these for their PE and Hockey Canada Skill Academies in Calgary. (They ordered 14 yesterday to do a trial and further evaluate them.)
I just attended a clinic this weekend where John's sons demo'd the TRX for an hour. Lots of hockey and soccer specific movements. Very little equipment / portable. You can fasten several across the top of a soccer goal. You can train 2-3 kids per unit so you get a good W:R ratio. Because everything is performed with body weight, there is no risk of damaging the growth plates in younger kids. By training with different angles, etc. this means you can easily accommodate the strength / skill level of each individual. They can make it as tough or easy as they want. You can buy a basic model with an instructional DVD and workout guide for about $180 CDN.
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Also, you could check out the Crossfit exercises online as they usually post a few free workouts per day based on beginner, intermediate, expert.
Basically, you do body weight exercises, as many as possible, in a certain time, write down the number of reps, and move to another movement. Minimal equipment again. Fun and functional. It is like circuit training. You challenge yourself to push as hard as you can for the 30 seconds / whatever, so it is as tough as you want to get it (or you can cruise along in your comfort zone, and not see much improvement.) I have a kid who trained 2 times per week starting last June while in Grade 8. He did it all summer and he was the most improved / noticeable kid come September. He moved up a couple of divisions in community hockey and just went to the U16 zone tryouts here. (He didn't make it but he said the coaches told him how fast he was / quick foot speed, never seemed to tire out, etc.) He isn't overly skilled but if he keeps working on his skills while he maintains his Crossfit – look out!
Dean
M.Ed (Coaching)
Ch.P.C. (Chartered Professional Coach)
Game Intelligence Training
"Great education depends on great teaching."