Jeff Everson's Hockey
Off-Season Workout
|
| "In building strength and power for sports, it is necessary to
analyze the muscular components involved in each sport and then apply the basic exercises for building strength in those
areas. In actuality, there are a good deal of exercises that overlap for
different sports because many of the muscle areas are the same. So with
a few basic exercises and a couple of supplemental ones a great deal of
power can be built." – Jeff Everson, The All Sports Training Manual - 1982 |
Time:
60-90 minutes • Three Times Per Week |
| 5
minute warm-up and stretch |
| EXERCISE |
SETS |
REPS |
| 1. Bench Press |
3 |
6-heavy |
| 2. Double Shoulder (Nautilus
or Free Wt.) |
3 |
12-heavy |
3.
Standing Press with Barbell |
3 |
12-medium |
| 4. Chin-ups on Universal |
2 |
as many as
possible |
| 5. Lat Machine Pulls to chest
on Universal |
3 |
12-heavy |
| 6. Regular Curls with Barbell |
2 |
8 |
| 7. Wrist Curls |
3 |
25 |
| 5
Minute Stretch - 5 Minute Rest |
| EXERCISE |
SETS |
REPS |
| 1. Squats to Parallel Position |
3 |
12-15-heavy |
| 2. Leg Extensions on Universal |
2 |
20 |
| 3. Leg Curls on Universal |
2 |
20 |
| 4. Calf Raises |
1 |
50 |
| 5. Ankle Exerciser in Training
Room |
|
|
| 6. Sit-ups |
3 |
30 |
|
About
Jeff Everson |
| At the time the All Sports Training Manual was printed back in
1982, Everson was the Weight Training Director at the University of Wisconsin and one-half of the National Couples Amateur
Bodybuilding Championship Team with his then wife, Corey Everson. |
