Before we get into today’s post, I wanted to give a quick shout out to the Braehead Clan and all of our fans from Glasgow and the surrounding areas. The season is about to get underway and you can expect nothing less than the best from this years squad.

With the likes of returning players Jordan Krestanovich, Tim Wedderburn and Kyle Bruce this years season is bound to be a good one. Unfortunately I will not be returning to the ice in Glascow this year and you will all be greatly missed.

After finishing my MBA this summer I’ve been working hard on a few business ventures and will be playing ice hockey in North America this season. I look forward to seeing all of you again sometime soon. Thanks again for all your support.

Jon

Below are a few of my on ice highlights from last years season with the Clan.
 

Men’s Beer League Hockey Workout

 
The NHL season is quickly approaching which means most men will soon be lighting the lamp and taking down a few brewskis with the start of Beer League Hockey seasons across the world.

This is also the time of year most of you die-hard’s realize you are out of shape and decide last minute to do something about it. The doing something about it usually involves going for a 10 minute ‘jog’ because this is what you know. Then 5 minutes into the run, your heart pounding, lungs gasping for air, you begin to contemplate how you let yourself get so out of shape.

Enough about how you got so out of shape this summer and more on how you plan on getting back up to speed for hockey this season.

The boys and I here at 3BG sifted through a few workouts the pros use and tailored for you your very own “Beer League Hockey Workout”. The program will get you back to All-Star form in no time as well as help rid you of the summer beer belly.

Hockey as you know is an extremely explosive and anaerobic sport. This hockey workout will focus on 45-60 second bursts of work with a minute of rest in between circuits to simulate a typical men’s league game.

A key focus of the Beer League Hockey Workout will be on quick, explosive feet with limited ground contact time. You’re feet will be moving fast as your blood pumps throughout your body.

Jon’s Dynamic Warm up (done before every workout and on ice session) approx. 5 minutes.

- Jumping Jacks (20)
- Run (light jog, 10 metres X 3)
- Butt Kicks (10 per leg)
- High Knees (10 per leg)
- Knee to Chest Pull (5 per leg, 3 second hold at top)
- Single leg walking toe touches (10 per leg)
- Walking lunge with a twist (10 per leg)
- Leg Swings (10 per leg)
- Stick Handle (To warm up the hands, arms and eyes)
 

Beer League Hockey Workout

 
Circuit 1: (3 sets)
1A – Inch Worm w/ push up (8)
1B – Forward Skater Lunge into a Reverse Lunge (8 per leg)
1C – Skater Steps over Bench (8 per leg)

Circuit 2 (3 sets)
2A – 1 arm DB Snatch (8 reps per arm)
2B – Bench Jumps (8 reps)
2C – Lateral Hurdle Bounds (can use Dumbbells if no access to hurdles)(8 reps per side)

Overtime:
- Rotating Plank (Side, Front, Side) 30 seconds each X 3

Stretch
- Cat-Camel (8)/Fire Hydrants (8 per leg)/Hip Flexors (15 second hold per leg)

All of the exercises should be performed one after the other without resting in between. Once you have completed all 3 exercises in sequence rest for 1 minute and repeat 2 more times for a total of 3 sets. Complete all 3 sets before moving on to the 2nd Circuit and repeat. The Beer League Hockey Workout should be performed 2 times per week on top of your regularly scheduled hockey games.

There you have it lads. A quick and effective hockey specific workout geared to get your foot speed going and your anaerobic power back. Stay tuned for next months 20 Minute Workout.

Keep your heads up and stick on the ice. Cheers,

Jon

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