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  • Xlathlete Wingate Pro Hockey Combine Prep Workout

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    Nigel MH Adrian Manobanda
    33 views5 pages
    This document outlines a 5-week training program to improve Wingate performance through lactic/anaerobic power development. Each week consists of 3 bike workouts with high intensity intervals at 100% maximum effort followed by periods of lower intensity rest. The interval durations and rest periods progressively decrease over the weeks to increase lactic threshold and power output. Conditioning should be completed separately on rest days to avoid overtraining.

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    Xlathlete Wingate Pro hockey Combine Prep Workout (1)

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    This document outlines a 5-week training program to improve Wingate performance through lactic/anaerobic power development. Each week consists of 3 bike workouts with high intensity intervals at 100% maximum effort followed by periods of lower intensity rest. The interval durations and rest periods progressively decrease over the weeks to increase lactic threshold and power output. Conditioning should be completed separately on rest days to avoid overtraining.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    33 views5 pages

    Xlathlete Wingate Pro Hockey Combine Prep Workout

    Uploaded by

    Nigel MH Adrian Manobanda
    This document outlines a 5-week training program to improve Wingate performance through lactic/anaerobic power development. Each week consists of 3 bike workouts with high intensity intervals at 100% maximum effort followed by periods of lower intensity rest. The interval durations and rest periods progressively decrease over the weeks to increase lactic threshold and power output. Conditioning should be completed separately on rest days to avoid overtraining.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    LACTIC/ANAEROBIC-POWER

    DEVELOPMENT TRAINING FOR


    WINGATE PERFORMANCE
    Week 1
    NOTE: This is not conditioning. Complete conditioning after these workouts or on off days of
    this workout.

    Bike Workout 1
    Duration Effort Resistance
    5-6 Sets 12 sec 100% Max High

    Rest In Between Sets 2 min 25% Low

    Bike Workout 2
    Duration Effort Resistance
    5-6 Sets 15 sec 100% Max High

    Rest In Between Sets 1:30 min 25% Low

    Bike Workout 3
    Duration Effort Resistance
    5-6 Sets 25 sec 100% Max High

    Rest In Between Sets 2:30 min 25% Low


    LACTIC/ANAEROBIC-POWER
    DEVELOPMENT TRAINING FOR
    WINGATE PERFORMANCE
    Week 2
    NOTE: This is not conditioning. Complete conditioning after these workouts or on off days of
    this workout.

    Bike Workout 4
    Duration Effort Resistance
    5-6 Sets 12 sec 100% Max High

    Rest In Between Sets 2 min 25% Low

    Bike Workout 5
    Duration Effort Resistance
    5-6 Sets 17 sec 100% Max High

    Rest In Between Sets 1:30 min 25% Low

    Bike Workout 6
    Duration Effort Resistance
    5-6 Sets 25 sec 100% Max High

    Rest In Between Sets 2:30 min 25% Low


    LACTIC/ANAEROBIC-POWER
    DEVELOPMENT TRAINING FOR
    WINGATE PERFORMANCE
    Week 3
    NOTE: This is not conditioning. Complete conditioning after these workouts or on off days of
    this workout.

    Bike Workout 7
    Duration Effort Resistance
    5-6 Sets 15 sec 100% Max High

    Rest In Between Sets 2 - 2:30 min 25% Low

    Bike Workout 8
    Duration Effort Resistance
    10 sec ON
    5-6 Sets 10 sec OFF 100% Max High
    10 sec ON

    Rest In Between Sets 1:30 min 25% Low

    Bike Workout 9
    Duration Effort Resistance
    10 sec ON
    10 sec OFF
    5-6 Sets 10 sec ON 100% Max High
    10 sec OFF
    10 sec ON

    Rest In Between Sets 2:30 min 25% Low


    LACTIC/ANAEROBIC-POWER
    DEVELOPMENT TRAINING FOR
    WINGATE PERFORMANCE
    Week 4
    NOTE: This is not conditioning. Complete conditioning after these workouts or on off days of
    this workout.

    Bike Workout 10
    Duration Effort Resistance
    5-6 Sets 15 sec 100% Max High

    Rest In Between Sets 2 - 2:30 min 25% Low

    Bike Workout 11
    Duration Effort Resistance
    10 sec ON
    5-6 Sets 10 sec OFF 100% Max High
    10 sec ON

    Rest In Between Sets 1:30 min 25% Low

    Bike Workout 12
    Duration Effort Resistance
    10 sec ON
    10 sec OFF
    5-6 Sets 10 sec ON 100% Max High
    10 sec OFF
    10 sec ON

    Rest In Between Sets 2:30 min 25% Low


    LACTIC/ANAEROBIC-POWER
    DEVELOPMENT TRAINING FOR
    WINGATE PERFORMANCE
    Week 5
    NOTE: This is not conditioning. Complete conditioning after these workouts or on off days of
    this workout.

    Bike Workout 13
    Duration Effort Resistance
    5-6 Sets 15 sec 100% Max High

    Rest In Between Sets 2 - 2:30 min 25% Low

    Bike Workout 14
    Duration Effort Resistance
    10 sec ON
    5-6 Sets 10 sec OFF 100% Max High
    10 sec ON

    Rest In Between Sets 1:30 min 25% Low

    Bike Workout 15
    Duration Effort Resistance
    10 sec ON
    10 sec OFF
    5-6 Sets 10 sec ON 100% Max High
    10 sec OFF
    10 sec ON

    Rest In Between Sets 3 min 25% Low

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