Everyone’s got a workout of their own—their “go-to” routine. But is your routine good enough? We asked our Men’s Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.
Brian Hannah: Men’s Fitness Facebook Friend
Goal: “Use this to test aerobic fitness and endurance for hockey players.”
“Take a 16 kg kettlebell and crank out as many full kettlebell swings as you can for 10 minutes. I usually do a nice dynamic warm-up before the workout including deep lunges, hip swings and overhead squats. I finish with frontal or transverse plane movements for the lower body such as lunge matrices or open chain hamstring exercises.”
Pros: “I love that your testing for sports performance—smart and necessary. After all, it’s hard to improve what you don’t measure. Your warm up sounds solid. And the rest of your workout sounds like it may be pretty good as well. I’m assuming this is just one workout and your overall resistance programming looks very different.”
Cons: “When testing for sports performance, you want to make sure your test correlates well with your sport. No sense on testing bicep strength for professional hop-scotch players. A 10-minute, full kettlebell swing test for hockey players isn’t the worst test you could do, but considering the demands of the sport, there are better. If your goal is to produce players for the NHL, I’d recommend taking a page out of their book. For the NHL combine, they do a 150 lbs bench press test set to a metronome, an upper body push and upper body pull power test, a push up test, a sit up test, a seated medicine ball throw, a standing long jump, a vertical jump, a grip test, a flexibility test, and a VO2 Max test. If I were to test a hockey player, I’d pick some (or all) of these. Of course, performing well in any of these tests won’t necessarily make you the next Sidney Crosby, but it doesn’t hurt your chances of being a solid player.”
Comments: “As a side not, I’m not a big fan of full kettlebell swings. They look pretty, but I almost always keep my KB swings under chin height. It’s safer, more effective, and helps emphasize what KB swings are all about—proper and powerful hip extension. The shoulders are just along for the ride. Also, as a side note—I’m not a big fan of the Penguins. In fact, I hate them. I don’t know why I used Sidney Crosby as a reference. I’m ashamed of myself. Detroit Red Wings through and through. G’luck, eh.“
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