Getting Started
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30 in 30 Challenge
Day 12 - The Basics of ExerciseDay 15 - Adapting Your Training ScheduleLong Endurance Cardio
>30 minutes of Zone 2 cardio, ideally 60-75 minutes (work up to it)
- Zone 2 cardio: Breathing should be faster than normal. You should just be able to maintain a conversation.
- Two additional sessions of >30 minutes. Aim for 100-120 minutes of Zone 2 cardio per week
Examples:
- Jogging, cycling, roller blading, rowing, rucking (hiking with a weighted backpack), treadmill
High Intensity Interval Training
Try to get to maximum heart rate (Maximum heart rate = 220 - Age)
- Sprint/run, cycling, assault bike, rowing, treadmill
Sample Workout 1:
- 20-60 seconds all-out sprint + 10 seconds rest. Repeat for 8-12 rounds.
Stickhandling
10,000 Touches Stickhandling ChallengeShooting
5,000 Pucks Challenge
Strength / Resistance Training
Legs
- 10-minute warmup
- Squats, Lunges, Deadlifts, Swings, Carries
- Calves
- Rest day after training legs.
Torso and Back
- 10 minute warmup
- Chest
- Shoulders
- Back
- Core
Arms, Wrists, Neck and Calves
- 10-minute warmup
- Biceps
- Triceps
- Wrists (Curls, Extensions)
- Neck
- Calves
Speed Training
Power Training
Avs Feed The Monster Workout
See PDF
Dynamic Warm-up
Strength
Mobility
Day 1 (Sunday) | ||
Day 2 (Monday) | ||
Day 3 (Tuesday) | ||
Day 4 (Wednesday) | ||
Day 5 (Thursday) | ||
Day 6 (Friday) | ||
Day 7 (Saturday) |
Interval Training WorkoutThe Dot Drill