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Hello Hockey
Coaches, parents, players and
spectators,
This newsletter
is taking you straight to the gym, whether you are
working out in your home gym, in the locker room or
at the club. Here are a few tips on getting the most
of your hockey strength training
workouts.
 Form is
Everything
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Proper form,
without question, is the most important element
for safe and effective strength training. Using
the proper form will help to minimize injuries
and strains and ensure that the muscle you are
targeting is the one you are actually working.
Some of the more obvious form breaks are seen
every day in every gym. At the beginning of
every repetition remind yourself to do
the exercise correctly so you can get the most
from that rep. The three most common form
issues are speed, range of motion, and
isolation
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Range of
Motion
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Every exercise has a
correct, or optimal range of motion. To a certain
degree, however, your range of motion for a given
exercise will depend on your own flexibility or history
of injury. Always be sure to move the weight through
the entire range of motion as outlined in the exercise
description or suggested by your trainer, so that all
parts of your muscle benefit from the
exercise.
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Range of
Motion
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Every exercise has a correct,
or optimal range of motion. To a certain degree, however, your
range of motion for a given exercise will depend on your own
flexibility or history of injury. Always be sure to move the
weight through the entire range of motion as outlined in the
exercise description or suggested by your trainer, so that all
parts of your muscle benefit from the exercise.
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Speed
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Every exercise that works by
moving weights - including your own body weight - should always
be done with the weight under control. Move the weight slowly
through your range of motion, and don't use momentum to
lift the weight. Everyone has seen people jerking weights
around. Except when being done for specific reasons, this is
counter productive. If you find that you can't complete
your sets at the proper speed you are using too much weight.
Drop back a little and do the exercise at the right speed. You
will feel how much more effective working out at the right
speed
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Isolation
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Every exercise is
designed to work specific muscle group(s). When you
recruit muscles not targeted by the exercise you are
defeating the purpose of the exercise and robbing the
target muscles of their workout. Have you ever seen a
person throw their entire back into a simple biceps
curl? It is dangerous for the back and does nothing for
the biceps. Another example of this type of form break
is using your legs to get the weight moving for an arm
exercise. If you can't do the weight with the
proper form you are lifting too much or your muscle is
exhausted and you should stop (see Sets and Reps,
below).
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Swing
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Many exercises start with
weights in a hanging position before you lift them. It is often
tempting to impart a little momentum to the weights by swinging
on the horizontal before you lift them. This is cheating - but
cheating yourself and your workout. Most often swing is done
unconsciously. Try to concentrate on your form as you lift, and
eliminate the swing.
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Breathing
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Breathing correctly is an
important aspect of proper form, and a simple one to master.
As a rule of thumb, inhale when you are working with gravity,
and exhale when you are working against it. You should not
hold your breath and bear down during normal strength
training. Your muscles need oxygen to work properly - give it
to them by breathing correctly
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Eccentric
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Use the "Negative" or
"eccentric" part of the exercise to help get the most from your
workout. Every resistance exercise has to parts - the positive
lift and the negative drop. Always execute the negative part of
the exercise under control as this will significantly benefit
the effectiveness of your overall
training.
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Get the most out of your training
from Cardio Moves Online
Yours In
Hockey,
Eloise
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