H.H.S.S. FITNESS & TRAINING PROGRAMS
FITNESS WEBSITES
Workout Programs
Hockey- Quads:squats and leg press/ at a weight that you can do 3 sets of 10
- Pecks:bench press and butterflies/ at a weight that you can do 3 sets of 10
- Triceps:dips/ at a weight that you can do 3 sets of 10
- Calves:calve raises/ at a weight that you can do 3 sets of 10
- Fore Arm:wrist curls/ at a weight that you can do 3 sets of 10
- Bicep:Curls/ at a weight that you can do 3 sets of 10
- Abdominals:crunches and leg lifts/as many as you can do
- Energy System:Bike/ number of minutes for each shift
Football- Quads:squats and leg press/ at a weight that you can do 3 sets of 10
- Tricep:dips and close grip bench/ at a weight that you can do 3 sets of 10
- Pecs:bench press and incline press/ at a weight that you can do 3 sets of 10
- Hamstring:hamstring curls/ at a weight that you can do 3 sets of 10
- Calves:calve press/ at a weight that you can do 3 sets of 10
- Shoulders:shoulder press and shrugs/ at a weight that you can do 3 sets of 10
- Bicep:curls/ at a weight that you can do 3 sets of 10
- Lats:chin ups and pulldowns/ at a weight that you can do 3 sets of 10
- neck:font and backs/ as many as you can do
- Abdominals:crunches and leg lifts/as many as you can do
Track & Field- A,B,C's
- Energy System:running, biking etc./for the distance at which you are running
- Legs:hopping exercises
- Abdominals:crunches and leglifts/as many as you can do
- See Football Training for more information.
Badminton- Energy System: running, biking etc.
- Stretching
- Fore Arm:fore arm Curls/ at a weight that you can do 3 sets of 10
- Shoulders:shoulder press, deltoid exercises and rotator cuff exercises
- Trapezius Exercises
- Leg Exercises
Volleyball- Quads:squats and leg press/ at a weight that you can do 3 sets of 10
- Tricep:dips and close grip bench/ at a weight that you can do 3 sets of 10
- Hamstring:hamstring curls/ at a weight that you can do 3 sets of 10
- Calves:raises and calve press/ at a weight that you can do 3 sets of 10
- Shoulders:rotator cuff and shoulder press/ at a weight that you can do 3 sets of 10
- Wrists:fore arm curls/ at a weight that you can do 3 sets of 10
Basketball- Hamstring:hamstring curls/ at a weight that you can do 3 sets of 10
- Quads:squats and leg press/ at a weight that you can do 3 sets of 10
- Calves:calve press/ at a weight that you can do 3 sets of 10
- Abdominals:crunches and leg lifts/as many as you can do
- Tricep:dips and close grip bench/ at a weight that you can do 3 sets of 10
- Pecks:bench press and incline press/ at a weight that you can do 3 sets of 10
Soccer- Hamstring:hamstring curls/ at a weight that you can do 3 sets of 10
- Quads:squats and leg press/ at a weight that you can do 3 sets of 10
- Calves:calve press/ at a weight that you can do 3 sets of 10
- Abdominals:crunches and leg lifts/as many as you can do
- Tricep:dips and close grip bench/ at a weight that you can do 3 sets of 10
- Neck Exercises
- Aerobic & Anaerobic Exercises
Nordic Skiing- Quads:squats and leg press/ at a weight that you can do 3 sets of 10
- Calves:calve press/ at a weight that you can do 3 sets of 10
- Abdominals:crunches and leglifts/as many as you can do
- Shoulders:rotator cuff and shoulder press/ at a weight that you can do 3 sets of 10
- Deltoid:anterior and posterior
- Tricep:close grip bench kickbacks/ at a weight that you can do 3 sets of 10
- Energy:Aerobic System
This page created by DCCOA student Jonathan Kegel