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60 Minute Practice Plan – Hockey

There’s practicing and there’s practicing with a purpose. For hockey players eager to improve your skills and up your overall game, you’ll want to practice with a purpose. This means having a plan for each training session, practice, or drill that you do. Since ice time is usually hard to come by and can also be very expensive, we’ve organized a 60-minute practice plan to maximize your time on the ice. You can choose to either do most of these drills on your own or with a small group of friends – let’s say two forwards, two defensemen, and a goalie. We’ve also selected several drills that you’ll be able to do with only half the ice in case you’re able to find stick and puck skates near you where not too many people attend. And who knows, maybe the skaters who show up will want to join in on your practice session. 

Pre-Practice Preparation 

Before getting out on the ice, it’s important to set a goal (or goals) for yourself at the start of your training so you can track your progress as you go. As long as you know that you’re working toward something greater and can see yourself improving each and every practice session, it’ll keep you motivated and wanting to come back for more. For those of you who are looking for an edge on your opponents, there are sports nutrition supplements like Six Star’s Pre-Workout Explosion that offer extreme energy and focus with a scientifically researched dose of caffeine. 

Since ice time usually comes at a premium, you’ll want to arrive early and give yourself enough time (at least 10 to 15 minutes) to do dynamic stretches at the rink before getting dressed. Then make sure you’re dressed and ready to go as soon as the Zamboni’s off the ice. 

Drill 1: On-Ice Warm-Up Skating Drill (5 Minutes)

After taking a few laps around the ice and loosening up, it’s time to get going. Set aside 5 minutes for you (and your teammates practicing with you) to do this “Half Ice All Out” skating and warm-up drill. Start in one of the corners and skate backwards down the wall. Once you’re in between the blue line and redline, skate forward to the far dot in the neutral zone and then do a hard turn around that dot. Then skate backward toward the bottom of the defensive zone circle (your back facing the glass) and then transition to skating forward. Complete the rest of the circle skating forward, go behind the net, and then return to the start line. 

When doing this drill, and all of the drills, it’s important to skate hard and go as close to game speed as you can. This drill will improve your ability to switch from skating forward to backwards and backwards to forward in game situations. It’ll also get your heart rate up and ready for the next drill.  

Drill 2: Double Pass Transition Drill (10 Minutes)

The Double Pass Transition Drill is ideal if you’re practicing with four skaters and a goalie and only have half the ice to work with. Separate yourself into groups of two and then skate just inside the red line. Player one will kick the drill off by taking three hard strides off the wall and then transitioning to skating backwards to receive a pass from the player who was closest to him or her. Player 1 passes the puck back to the player who passed it to him or her and then will transition to skating forward to receive a pass from one of the players in the other line on the opposite side of the rink. Player 1 will pass the puck back again and then skate as fast as he or she can as they cross over to the blue line, out to the red line, and then call a pass from the line where Player 1 started. Player 1 will then skate in with the puck and take a shot on the goalie. After that, Player 2, on the opposite side from where Player 1 started, will do the same exact thing that Player 1 just did. It’s important for the players receiving the passes to call for them, and also to keep his or her feet moving through the neutral zone. You can also do a variation of this drill by passing to yourself off the boards and then coming in and shooting on an empty net, as well. 

Drill 3: 1 On 1 – Inside/Outside Gap Drill (10 Minutes)

This 1 On 1 – Inside/Outside Gap Drill requires at least 2 players who will be going head-to-head. The defensive player will be working on his or her gap control with the player who is skating in on him or her. This drill can be done either with or without a goalie. 

Using half the ice, the forward, who will start off near the faceoff circle in the middle of the ice, will dump the puck in. The defenseman will retrieve the puck and break out the forward. The forward will skate up the ice and out of the zone, heading toward the red line. Then the forward will turn back around and come in on the defenseman for a 1 on 1. The defenseman must close the gap and play the 1 on 1 tight, as the forward will do his or her best to get a quality shot off on the goalie. 

Switch up so both players have the opportunity to defend and work on gap control, as well as trying to stick handle and skate around the defenseman in order to score on the goalie when they’re on the offensive side of the puck. Take quick breaks during this ten-minute drill to rest and then get back out there. 

Drill 4: 1v2 Forecheck Drill (10 Minutes)

Three players are needed for this 1v2 Forecheck Drill. The offensive player with the puck (Player #1) will skate behind the net and try to make his or her way out of the zone while the two defenders will work together to angle, defend, and gain possession. On a turnover, the defenders will transition to offense and then attack 2v1 on net trying to generate a scoring chance. 

After this sequence, take a quick break and switch up the positions that each player plays. For example, Player #1 who was trying to break out of the zone from behind the net will then join one of the defenders, while a defender will switch and take Player #1’s previous position – trying to skate the puck out of the zone on his or her own. Feel free to take breaks as needed during this drill. 

Drill 5: Continuous 2 on 2 Drill (15 Minutes)

If you have ten friends with you – 8 skaters and 2 goalies – you can use the full sheet of ice for this Continuous 2 on 2 Hockey Drill. There are a few defensive minded key points to this drill that you’ll want to focus on. The first is gap control. The defense shouldn’t give up the blue line to the oncoming attackers because it’s a 2 on 2. Then down low in the defensive zone, the duo playing defense should play tight man on man and not get beat back to the front of the net. The defensive pairing should also prioritize limiting the forwards’ time and space. Offensively, the forwards need to make smart plays such as chipping the puck in deep and going after it instead of forcing a play at the blue line and turning the puck over. Down low in the offensive zone, the forwards need to maintain possession of the puck and be patient to limit turnovers. 

The drill begins with two forwards in one zone at the hash marks and the puck behind the net. The defensive duo should start inline with the dots at center ice. When it’s time to start the drill, one forward should swing behind the net and pick up the puck as the other swings in front of the net. Then the two forwards will go on the attack, heading into the offensive zone, looking to score. The defensive pairing will do their best to take the puck away and start back the other way, going on the offensive themselves with the previous forwards now playing defense. After this back and forth, the four skaters who were just on the ice can switch out with the four players who have been waiting their turn. Depending on how many skaters and goalies are available, you can also cut this drill in half numbers-wise and do it with 4 skaters, 1 goalie, and use half the ice. Take short breaks, as needed.

Drill 6: 6 Pass Shoot Drill (10 Minutes)

The 6 Pass Shooting Drill is designed help you with your one touch pass skills and to get you shooting in stride. The drill also works on other fundamentals such as pivots, handling the puck backwards, creating passing angles, and receiving and shooting from high in the zone. 

This half ice drill can be done with two or three skaters and a goalie (or an empty net). There are 6 passes involved with each repetition before the shot must be taken exactly on the 6th pass – not before or after. Players should keep their feet moving (even when they shoot), give a target to receive a pass, and call for the puck when they want their teammate to pass it to them.  

After Practice Cool Down

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At the end of your 60-minute practice session, make sure that you’re properly hydrated and do some static stretching. Since hockey has an intense amount of repeated postures and positions that often lead to muscle tightness, a well-structured strength and conditioning program will help you stay healthy. For those of you looking to build muscle and increase strength, while also supporting your recovery, there are sports nutrition options available such as Six Star 100% Whey Protein Plus. This is the muscle and strength building nutrition that the pros trust post-workout, which you can add to your regimen too.

60 Minute Practice Plan: Football

Elite football players are committed to developing their skills and becoming the best possible athletes that they can be. They’re willing to show up day after day and work on drills to improve their speed, agility, explosiveness, power, reaction time, and endurance. They also make time to study and learn all the ins and outs of the game, knowing that football is more than just physical. After all, the top players in the game aren’t only the quickest, strongest, and most powerful, they’re also the ones with the highest football IQs.

Six Star Pre-Workout Explosion

Since one of the best ways to learn the game is by getting out there and playing, we’ve designed a 60-minute practice plan that you can do either by yourself or with a few teammates. These drills are intended to help you get the most out of your one-hour practice time. If you need a pick-me up before the practice session, Six Star’s Pre-Workout Explosion offers extreme energy and focus with a scientifically researched dose of caffeine. 

WARM UP (10 Minutes)

Any practice that you do should include a dynamic warm-up, which will help prevent injuries and boost your performance. The warm-up should raise your core temperature slowly and go from low to moderate intensity. We’ll take you through a few different dynamic stretches that will extend your range of motion. 

Dynamic Stretch 1: High Knees

High Knees are a lower-body dynamic stretch that will increase circulation in your lower-body, improve your range of motion in your hip and knee joints, and stretch the muscles that you will be using during today’s workout. Start by running slowly with your hands on your hips. Then as you run forward on one foot, move the other knee toward your chest. You can do the high-knee run for about 20 yards, gradually picking up the pace and increasing the height you lift your knees as you go. 

Dynamic Stretch 2: Inchworms

Walk your hands out into a push-up position and then while keeping your legs straight, inch your legs up as close to your hands as possible without bending your knees or taking your hands off the floor. Then walk your hands forward to a push-up position and repeat the exercise. Inchworms will activate and stretch your core – abs, back, and hips, and will also activate your shoulder muscles. For best results, do one set of 10 reps. 

Dynamic Stretch 3: Carioca

Carioca is a dynamic stretch that involves moving while stretching and is more specific for lateral movements. By doing this dynamic stretch, you’ll be activating the muscles you’ll be using for today’s workout, improving your range of motion, and enhancing muscular performance and power. Starting in an athletic stance with your feet hip width apart, place your arms out and keep your torso upright. Staying on your toes, traverse while crossing one foot in frontand then behind the other. Do this ten times, while making sure to alternate your footwork. 

GENERAL SKILLS DRILLS (45 Minutes Total) 

Now that you’re warmed up, it’s time to get to work. While a formal team practice would probably include an Install Period to introduce new plays, as well as game preparation for your next opponent, we’re going to focus on drills that will improve your general skills. We’ll break them down into different categories that will focus on your speed, agility, and explosiveness, as well as your reaction time, power, and endurance. Most of these drills you can either do on your own or with a small group of friends.

SPEED, AGILITY, AND EXPLOSIVENESS

Drill 1 (6 Minutes): Circle-Around-The-Cone Drill

The Circle-Around-The-Cone Drill focuses on body control and the transition that occurs between short-area footwork and sprinting. This drill teaches athletes to be efficient with their footwork and requires one cone (or object) next to you and two cones (or objects) about five to eight yards away as your finish line. Starting on either the left or right side of the cone, shuffle in front of the cone before backpedaling behind it. Staying tight to the cone as you circle, move as quickly as possible, while maintaining good form. Keep your feet inside the frame of your body and try to avoid taking a false step. When you’re around the cone, explode into a five to eight yard sprint. Do six total reps of this drill, moving left around the cone three times and then switch it up and move right around the cone three times.  

Drill 2 (8 Minutes): T Drill 

Known as being one of the top football drills to increase speed and agility, the “T Drill” requires 4 cones in the shape of a “T.” Line up three cones in a row with each of them five yards apart and then set one cone five yards back from the center one. Starting at the cone farthest back, run up to the center cone (in the middle of the “T”), and then run to the right cone, the far left cone, and then back to the center cone. After that, run back to your starting cone. Do four sets of this drill, going twice in each direction. 

Drill 3 (5 Minutes): High-To-Low Drill

If you happen to be a defensive back, this drill that focuses on the transition from a sprint to a backpedal will be perfect for you. To do the High-To-Low Drill, set up four cones in a straight line about two feet apart. Then five yards beyond the final cone, set up two cones as your finish line. Start about ten yards from the first cone, skipping into the drill to emphasize arm action and high knees. Once you reach the first cone, lower your center of gravity and run to the fourth cone, but not past it. At the fourth cone, switch to a back pedal and run backward to the first cone. Then sprint to the third cone. When you reach it, backpedal to the first cone. Repeat this pattern for the second cone and then sprint from the first cone through to the finish line. Do this five times, stopping for breaks as needed. 

POWER

Drill 4 (10 Minutes): Bear Claw

The Bear Claw Drill develops power and explosion in your hips, which will help you improve your ability to drive your opponent forward. Start on your hands and feet in a 4-point stance, or almost in a pushup position. Then, remaining in the 4-point stance, lift your hips in the air and crawl on all fours as fast as you can for 20 yards. Rest for 60 seconds and then repeat. Do this drill for a total of 10 sets. 

REACTION TIME

Drill 5 (6 Minutes): Medicine Ball Reaction

The Med Ball Reaction Drill is a two-person reaction drill that helps train side-to-side quickness and agility. Player 1 will be doing the drill while Player 2 will be facilitating it. The player taking part in the drill (Player 1) will start about five yards away from the person with the medicine ball (Player 2). Starting in a good athletic position, Player 1 will react to where Player 2 rolls the medicine ball, moving from side-to-side, scooping the ball up, and then returning it to Player 2. Player 2 will then roll the ball in different directions with Player 1 retrieving the ball and always bringing it back to Player 2. After a minute, Player 1 will switch with Player 2 with each player completing this drill three times each. This Med Ball Reaction Drill is a good way to get into football shape, while building stamina and quickness. If you don’t have a medicine ball, use a football or whatever else is available to you. 

ENDURANCE

Drill 6 (10 Minutes): Hill Runs

To increase your endurance, you and your friends can do Hill Runs. This is one of those drills that anyone can do. Just find a hill, run up the hill, and push yourself to the limit. Run without a break for the first five sets, then rest, and finish off the drill with five more hard sets. Really focus on running with good form when you do these hill runs. And if you want to make this drill even more challenging, you can wear a 10 or 15 pound weighted vest as you run the hills.

COOL DOWN (5 Minutes)

To cool down, you can do static stretches. Some popular static stretches are the hamstring stretch, quadriceps stretch, groin stretch, triceps stretch, and side stretch. Hold each stretch for at least 15 to 20 seconds. If you’re looking for new ways to support your recovery, Six Star 100% Whey Protein Plus is packed with scientifically researched key ingredients that build more muscle and increase strength. Six Star 100% Whey Protein Plus has 64 grams of protein per 2 scoops. It’s also the muscle and strength building nutrition that the pros trust post-workout.

60 Minute Practice Plan: Baseball

The ultimate compliment that any baseball player can get is that they’re a ‘five-tool player.’ This refers to a player who can hit for a high batting average, hit with power, is a fast, skilled base runner, can throw well, and also happens to be a top-notch fielder. Becoming skillful in these areas of the game requires a lot of hard work, dedication, and practice. That’s why we’ve designed a 60-minute practice plan that will focus on sharpening these specific skills. 

The majority of these drills will require two players. So, call up a buddy and head out to the ball field. 

WARMING UP

Once you’re at the field, it’s important to do at least five to 10 minutes of dynamic stretches like high-knees, forward lunges, side lunges, and shuffles before you get started. While static stretches are usually reserved for the cool down, with baseball you may choose to do a few static stretches before throwing in order to loosen up your arm.  

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THROWING (10 Minutes Total)

Baseball player throwing - Six Star

Drill 1 (5 Minutes): Grip, Release, & Rotation

For the Grip, Release & Rotation Drill, stand about five feet apart from your partner without gloves on. Focus on your grip; making sure that you’re both throwing with a 4-seem grip. Then, while being mindful of your release point, make sure that you’re getting proper rotation on the ball. The key to this drill is making sure that you’re using proper form while throwing. It’ll also warm you up for the other drills still to come. 

Drill 2 (5 Minutes): Quick Catch

This Quick Catch Drill is designed to help you with your footwork and rhythm, while using both hands to catch the ball. Standing 20 feet away from your workout buddy, play catch while getting rid of the ball as quickly as possible. As you do this drill, be aware of how you’re transferring the baseball from your glove to your throwing hand. You want to be throwing the ball, catching the ball, and then throwing it back to your partner as fast as possible, while still under control. 

FIELDING (20 Minutes)

Baseball catcher tagging player - Six Star

Drill 1 (10 Minutes): Ground Balls 

This Ground Balls Drill will reinforce the complete ground ball process for you. Have your friend hit you ground balls and focus on proper execution when fielding them. Start in ready position, with your weight on the balls of your feet for an optimal first step. Then after the ball’s hit, approach the ball and get down into the fielding triangle position, which is created by your two feet (as the base of the triangle) and your hands as the point of the triangle. This position provides the best chance for you to cleanly field a ground ball. After fielding the ball, focus on your exit footwork, which are the movements you’ll use when leaving the fielding triangle. For a right-handed thrower, the footwork will be right foot, left foot, shuffle, and throw. 

Drill 2 (5 Minutes): Dive Bomber Drill 

Another two-person drill, the Dive Bomber Drill works on catching the ball while running, and proper running technique. This drill will improve your angles and lines to the ball, as well as your outfield range. Player 1 will jog to Player 2 and toss a baseball to Player 2 when close. Then Player 1 will run around Player 2 and go out for a football-style pass. Player 2 will throw the ball so Player 1 must track the ball down and catch it on the move. Each player should do a few reps from both sides in order to practice catching balls over both shoulders.

Drill 3 (5 Minutes): Come Up Throwing Drill 

The Come Up Throwing Drill is a drill designed for outfielders, which works on proper timing to and through the ball, proper outfield throwing mechanics, and accuracy. The player fielding the ball and throwing during this drill will stand about 100 feet away from his or her partner. The partner will either hit or roll a ball toward the outfielder who will charge the ball, field it outside his or her glove foot while moving, and will proceed through the proper crow hop and throwing motion for outfielders. The outfielder can throw to a base, partner, net, or the backstop. 

HITTING FOR A HIGH AVERAGE (15 Minutes Total)

Drill 1 (5 Minutes): Soft Toss 

To work on your timing, you can do this Soft Toss Drill. You’ll need another person to feed you underhand tosses from a 45-degree angle for this drill. Standing near a backstop, the batter will wait for his or her partner to toss the ball and then will hit it into the backstop. The emphasis of the batter should be keeping everything in line and focusing on quick hands, with the hands going forward really strong. Do about 25 swings and then switch with your partner. 

Drill 2 (5 Minutes): One-Handed Drill 

For this One-Handed Drill, you’ll need a soft toss thrower or you can use a tee if you’re doing this drill alone. It’s also a good idea to start with a lighter bat than you typically use when hitting since swinging with one hand is more difficult than it looks. To get started, grip the bat with your bottom hand (choke up if you need to) and place your opposite hand across your body on your opposite hip. Then take as normal of a swing as you can at the ball, making sure that your swing includes the load, swing, and follow through. In order to hit the ball effectively, you’ll need to stay ‘short to the ball.’ Take 5-10 swings with one hand and then switch to the other hand and repeat this process. You will fix any swing defects that you have by doing this drill, and will also gain forearm strength. 

Drill 3 (5 Minutes): Target Bunting 

Being able to handle the bat in all situations will make you an extremely valuable player to your team. This Target Bunting Drill is set up to improve your directional bunting skills and work on having ‘soft hands’ while bunting. Place hula hoops (or even different colored baseball hats) in front of home plate, in the first base line, and in the third base line. Then have your friend pitch to you and tell you where he or she wants you to bunt – either in or near the hula hoop in front of home plate, in the first base line, or in the third base line. As the batter, do your best to execute the bunt in the direction of your target. Then switch with your partner and let him or her practice bunting. To make a game of this drill, award points to the different colored hula hoops (or hats). The player who has the most points at the end of the drill wins. 

HITTING FOR POWER (10 Minutes Total)

Baseball player swinging - Six Star

Drill 1 (5 Minutes): The Flamingo Drill

The Flamingo Drill is a power hitting drill that focuses on balance, bat control, and lower half rotation. You can also do this drill by yourself, needing only a bat, ball, tee and a net (or a backstop) to complete it. Start on your back leg with your front leg raised at a 90-degree angle. Then from there, concentrate on controlling your stride to the tee while loading your hands. Attack the baseball as you swing, leading with your lower half as you explode through the baseball. Finish through the ball while rotating your back toward home plate. For righty hitters, your back shoulder should be pointed toward the shortstop. For lefties, your back shoulder should be pointed toward the second baseman. 

Drill 2 (5 Minutes): Big Leg Kick Power Drill

To generate some extra power, change up your usual batting stance and add a big leg kick as you hit. Doing this during batting practice will help with your balance, timing, and make you more aware of how you’re using your lower body. For inspiration, you can watch some of your favorite hitters with a big leg kick and then try to imitate them for this drill. 

BASE RUNNING (5 Minutes Total)

Toward the end of practice, it’s a good idea to start cooling down. Running the bases will accomplish just that for you and your partner. Since you’re dedicated to honing your skills, you can add in a Sliding Drill to finish off your practice. 

Drill 1 (5 Minutes): Sliding Drill

Start at first base and wait for your partner to say, “Go!” Then sprint full speed toward second base and form a figure ‘4’ with your legs as you approach second base. Then sit down and slide into the base, holding your hands up high. By keeping your hands high when you slide, it’ll help you avoid injury, and also allow you to pop up easily and head to the next base on an overthrow. To protect your ankle, make sure that your foot is tucked under your leg when you slide. Your knees should also be flexible to avoid jamming. 

COOLING DOWN

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You can also do some static stretches at the end of practice as part of your cool down, holding each stretch for at least 15 to 20 seconds. And for those of you looking to build muscle and increase strength, while also supporting your recovery, there are sports nutrition options available such as Six Star 100% Whey Protein Plus.

Eccentrics: Elevate Your Training by Lowering Weights

[vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ description=”false” employees=”26482″][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]The Lowdown on Eccentrics[/mk_fancy_title][vc_column_text]There are two parts to most weight-bearing movements the body can perform. There is the concentric phase, when the muscle is shortening and the weight is being lifted. Then there is the eccentric phase, which is specific to the lowering phase of an exercise when the muscle is lengthening. If you’ve heard of performing “negative” repetitions of an exercise, that is referring to an exercise where the eccentric phase of the movement is being focused on. An example of this would be performing pull-up “negatives,” where you get into the “up” position of the pull-up with assistance, then you lower yourself without assistance, slow and controlled.[/vc_column_text][mk_image src=”/wp-content/uploads/dumbell-press-eccentric.jpg” image_size=”full”][vc_column_text]Several decades’ worth of research has shown eccentric training protocols to yield greater increases in strength when compared to concentric training protocols 1. There is greater muscular tension under load during eccentric contractions, when fast-twitch fibers are selectively recruited while the lifter is resisting the pull of gravity to sustain their muscular tension. There is also evidence that previously inactive motor units are recruited during the eccentric contraction2. In fact, our muscles are actually stronger during eccentric muscle actions! This phenomenon is referred to as muscle elasticity, triggered by the muscle spindle – also known as a “stretch reflex”3.[/vc_column_text][mk_image src=”/wp-content/uploads/curl-eccentric.jpg” image_size=”full”][mk_fancy_title font_family=”none”]Benefits of Eccentric Training[/mk_fancy_title][vc_column_text]When performed correctly and safely, eccentric exercise may have several benefits including:

  • Improved muscle coordination and balance
  • Increased strength in the entire range of motion of each joint
  • Increased muscle power and sport performance
  • Increase in the cross-sectional area of type II muscle fibers
  • Recovery from tendon injuries

[/vc_column_text][mk_image src=”/wp-content/uploads/deadlift-eccentric.jpg” image_size=”full”][vc_column_text]The greatest difference in strength-favoring eccentric contractions is seen when both eccentric and concentric contractions are performed at a high velocity. In a study4, two eight-week strength-training phases were conducted on 26 untrained individuals (male and female) split evenly into a fast-velocity and a slow-velocity intervention groups. The first eight-week phase was the eccentric training phase on one arm, and the second eight weeks was concentric on the opposite arm. The study findings were consistent with previous research, confirming that eccentric training was superior to concentric training for strength increases.

The study also showed that fast velocity eccentric training resulted in the greatest increases in eccentric torque. Fast and slow eccentric sessions were most beneficial for producing increases in concentric torque.

Eccentric training has been shown to cause greater neuromuscular adaptations than concentric training, even if force levels are equated during training. Research showed that exclusively eccentric submaximal training improved eccentric and isometric strength significantly (more than concentric training) and yielded greater neural adaptations 5. This study and others have proposed that exclusive eccentric training may increase the amount of and further activate satellite cells when compared to concentric training2, 5, 6.

The optimal way to introduce exclusive eccentric training into a program has not yet been established, but the research shows this training technique can safely be introduced to a variety of populations including young and old, male and female, etc., to significantly improve muscle strength6. Tempo reps with slow lowering phases are a great way to incorporate eccentric exercise into your regimen. I have personally experienced significant strength improvements from incorporating a few eccentric exercises into my regimen, especially with the squat. I recommend starting with this technique by incorporating three-count lowering phases of a few exercises per week. Just make sure you grab a spotter if you are going to try heavy eccentric reps for something like bench press![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References:

  1. Toigo et al., 2006. New fundamental resistance exercise determinants of molecular and cellular muscle adaptations. Eur J Appl Physiol. 97:643–663.
  2. Schoenfeld et al., B. J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research. 24(10):2857–2872.
  3. Higbie et al., 1996. Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation. J Appl Physiol. 81:2173–2181.
  4. Farthing et al., 2003. The effects of eccentric and concentric training at different velocities on muscle hypertrophy. Eur J Appl Physiol. 89:578–586.
  5. Hortoba´gyi et al., 1996. Greater initial adaptations to submaximal muscle lengthening than maximal shortening. J Appl Physiol. 81:1677–1682.
  6. Isner-Horobeti et al., 2013. Eccentric exercise training: modalities, applications and perspectives. Sports Medicine. 43(6): 483–512.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ employees=”26482″][/vc_column][/vc_row]

How to train for your goals

[vc_row][vc_column][vc_column_text]When it comes to the weight room, not everyone has the same goals. You need to make sure that your training style aligns with the goals you have set for yourself if you want to achieve them! Should you use light weight for high reps, or heavy weight for low reps? One way of determining how you should train is to use a percentage of your 1-rep max (how much weight you can lift in an exercise for one repetition) to calculate how many reps you should perform in each set. If you don’t know what your 1-rep max is, you can use this tool for a quick estimation.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][mk_fancy_title font_family=”none”]45% to 60% of 1-rep max
[/mk_fancy_title][vc_column_text]This is often considered to be the best load to use for speed work on regular strength lifts. Working on peak power output will help to improve your fast-twitch muscle fiber recruitment which plays a huge role in all athletic endeavors that require speed and power. Remember, you shouldn’t go anywhere near fatigue or failure when working in this rep range and focusing on speed. You must move explosively on all reps. Stick to 2 to 5 reps per set, while lifting as explosively as possible on each rep.

Primary Training Effect: Builds explosiveness and power[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_image src=”/wp-content/uploads/ss-gully.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][mk_fancy_title font_family=”none”]70% to 80% of 1-rep max[/mk_fancy_title][vc_column_text]This is the percentage range that is best used for stimulating hypertrophy (muscle growth). When using this weight, you should aim for 6 to 10 reps (the higher the percentage the less reps per set). Each set should be taken close to failure in order to be effective. Close to failure means that if your life depended on it, you could perform 1 or 2 more reps. Going to failure on a regular basis will just burn out your central nervous system and make it difficult to recover from training.

Primary Training Effect: Increases muscle size[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_image src=”/wp-content/uploads/ss-hook.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]85% to 90% of 1-rep max[/mk_fancy_title][vc_column_text]This is the best percentage to train for absolute strength. Doing sets at 85% to 90% of your 1-rep max is very taxing on your central nervous system and, therefore, you should not be doing any more than 1 to 3 reps per set. These are tough sets where you really test your strength in order to train your body to handle a 1-rep max that you would perform in a competition such as a powerlifting or Olympic lifting meet.

Primary Training Effect: Increases absolute strength

Remember, just because you have a single goal in mind doesn’t mean you should train in only one percentage range of your 1-rep max. Although each percentage range has a primary benefit, they can offer other secondary benefits to your main goal. For example, if your main goal is to get bigger, doing some speed and maximal strength work can help to increase the size of your fast-twitch muscle fibers and, therefore, help you to gain overall muscle size![/vc_column_text][/vc_column][/vc_row]