Workout Wisdom #5 - McDavid Bodyweight & Speed

Connor McDavid Bodyweight & Speed Workouts
 
Over the past month, NHL Superstar Connor McDavid has posted one 15-minute bodyweight workout per week, giving young players four different workouts they can do alone or in combination with other workouts that we have posted here to keep fit and active during the COVID-19 shutdown. We thought it would make things easier to post all four of his workouts in one place with links to the videos demonstrating the exercises.
 
Feel free to combine one full-body workout with another of the more-specific workouts to create a nice 30-minute program for a day. Of course, you also can do a workout and head to the garage or basement or driveway right away and try some of the off ice skills and shooting drills we posted previously. Another great idea is to combine one of these 15-minute workouts with the interval running workout we posted not too long ago. 
 
The key is to stay active and keep those hockey muscles working so that you are one step ahead whenever the ice rinks open.
 
And because we are talking about Connor McDavid, the fastest human on ice, there also is a video and write-up for a workout from HockeyTraining.com that will help you improve your speed and explosiveness at the bottom of the page. 
 
Always remember to warm up first!
 
Examples of warm-up movements:
  • 30 jumping jacks
  • jogging in place or slow jogging
  • high-knees walking/running with arm swing or arm pump
  • walking lunges (backward and forward), core tight, back straight, twist before after each
  • high-knees skipping with exaggerated arm swing
  • long-stride bounding with exaggerated arm swing
  • large arm circles
  • small arm circles
  • single-leg hip circles 10-12 each side
  • zombie squat arms straight out, reach through legs and stand back up 10-12 reps
  • mountain climbers
There are many more options. Feel free to do whatever gets your heart rate up, loosens most joints and muscle groups and gets a little bit of a sweat started. If you have a treadmill or stationary bike you can warm up using those as well, but make sure you get all body parts moving and warm before starting any workout. Your warm-up should last 5-6 minutes.
 
 
Connor McDavid Workout #1 – Full Body
  • Body-weight Squats x 10
  • Wall Sit 45 seconds
  • Push-ups x 10
  • Split-squad hold 30 seconds each side
 
 
Repeat four times or go for 15 minutes and work your way up!
 
 
Connor McDavid Workout #2 – Back, Legs, Core
  • Back burn  45 seconds
  • Lunges x 10 each leg
  • Plank 45 seconds
  • Side plank 30 seconds
 
Perform one after another with no rest.
Repeat four times or go for 15 minutes and work your way up!
 
 
 
Connor McDavid Workout #3 – Full Body
  • Push-ups x 10
  • Glute Bridge x 10 each leg
  • Lunges x 10 each leg
  • Squats x 10
 
Repeat four times or go for 15 minutes and work your way up!
 
 
 
Connor McDavid Workout #4 – Back, Glutes, Core
  • Single-leg Glute Bridge x 10 each leg
  • Side Plank x 30 sec. each side
  • Shoulder Taps x 10 each shoulder
  • Back Burn x 5
 
Perform one after another with no rest.
Repeat four times or go for 15 minutes and work your way up!
 
 
 
Hockey Speed Workout (start with warm-up if you haven't been exercising):
  1. Box Jumps - 8 x 1 jump [30 secs rest]
  2. Triple Broad Jump - 6 x 1 [60 secs rest]
  3. Mountain Climber Sprints - 6 x 25 yards [75 secs rest]
  4. Alternating Split Squat Jumps - 3 x 5/side [0 secs rest]
  • Followed immediately by Plank - 3 x 60 secs [0 secs rest]
  • Followed immediately by Ankle Pogo Hops - 3 x 8 [90 secs rest]

Number 4 is a tri-set, so you would complete those three back to back to back, rest 90 seconds and repeat for the 3 sets.

 

PAST WORKOUTS

Workout Wisdom: #1

Workout Wisdom #2

Workout Wisdom #3

Workout Wisdom #4

 

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