11 Dec Alexander Ovechkin’s off ice training tips
Alexander Ovechkin’s off ice training tips. Alexander Ovechkin won a lot of awards in the NHL, but few know where the captain of Russian national team such awesome physics. Sovsport talked with the coach of Ovechkin, who made him a “universal soldier” and prepared to do great things.
Alexander Ovechkin’s off ice training tips
Usually before a session in the gym we performed cardiogranate, warming up on a stationary bike. This exercise to warm up the muscles, which took us 15-20 minutes. But if the plan is a cross, of course, on the bike to sit down not necessary.
Why do players so often turn the bike? Because the lap – hazardous area, there are often injuries. Best exercise for cardio is Jogging. But some athletes because of the patients knees can’t run. Then you sit on the bike or on the street, or on the trainer at home. You can still get up on skis, but the players do not fit, they have a physical base is laid in the summer.
I usually worked with Ovechkin a month and a half, six days a week. Each session lasted several hours. First we pulled cardiosystems, then muscle (separately work on the legs separately on the hands). Plus exercise on the balance sheet. In the middle of the plan work begins on explosive speed.
Here, we train the obliques, and shoulders working. Such a position need to keep a minute and a half. This exercise is called in Russian “most” (bridge), but all players know it as the “core muscles”. They are needed to stabilize the spine and reduce the risk of injury. If you have weak abdominal muscles and back problems are very large – for example, when you get the puck. You’ll just fall apart, will not withstand the load.
But the relief press is not important. Because all different people, from the top can be fat. It depends on the physique of the person. Look at heavyweight boxers. Only Wladimir Klitschko you can see the clear press. But without a strong abdominal muscles in professional Boxing, do nothing.
DUMBBELL BENCH PRESS ON THE BALL
Please note, we perform this exercise on the ball, not on the bench. Work is underway on the balance worked out fine muscles. And if you have a bench press works mainly chest only.
Why dumbbells? As you know, every man’s one arm is stronger, the other weaker. It’s like kicking in athletics – one will always be a shock.
The post do you often skewed. But with dumbbells on the balance of each hand is doing its job, and they will develop symmetrically.
Ovechkin is quite heavy, weighs a hundred. We worked with dumbbells, each weighing 16-20 kg. All exercises were performed in three approaches.
There is also work on the abs and oblique muscles. First, Ovechkin is body forward, then back, right elbow to left knee and Vice versa.
Here we do not, for a number of times, and on time. A minute and a half, depending on the level of preparedness. Because you first do the exercises without the ball, and then take medicinal, complicating the exercise. And here in the photo we are at the initial level.
I recommend doing two or three exercises for the back, then one on the abdominal muscles, and respite so that he could rest. It is possible to do in one day exercises for hands, another for feet. But the abdominal muscles should work every day.
STEPS ON THE CURB
One of the most powerful exercises for the quadriceps muscles of the front and back of the thigh. Do not have to keep a right angle. The exercise is done in different ways- you can step sideways or backwards, then it will work adductor muscle..
Ovechkin holding two dumbbells 16 kg. Ten steps with the left foot, ten on the right.
Here and knees pumped, and stop working well, it switches to the calf. But the main burden still is on the quadriceps.
THROWING THE BALL ON THE HEMISPHERE
Now that’s an explosive exercise. We’re starting to do on the 20th day of classes, when it got involved so that the athlete is not pulled muscles. For this coach and need to say, what to do now, what comes next?
We with Ovechkin throw each other medicinal, which weighs 8 kg, give and take. You understand how important balance for hockey, they’re pushing the left foot and right foot, and should ideally keep the balance at high speed.
I will say that Ovechkin is one of the most balanced players I knew. Remember how he scored his famous goal of “the Phoenix”, when it fell, but was able to Dodge to strike the shot with a stick from behind the head.
First, Ovechkin had a very hard time involved. But ran strong. There is a test of Cooper – need 3 km to finish in less than 12 minutes. Sasha after 10 days of training could this speed to run 5 or even 8 km. That is do two tests Cooper in one fell swoop. After two hours in the gym!
Running we had different – straight line over mountains, across the sand. Ovechkin in this respect – a big fellow. But the fastest runner and Max Afinogenov. When we took him to training, he railed Ovechkin.
While running, it is necessary to catch the pulse. Recovery run – the pulse 130. Educational – 150-160. The game took place, it is necessary to restore heart. Hockey player turns the bike for 10-15 minutes. If a person wants to live happily ever after after a career, you need to do not only workout, but also a hitch.