MCC Training!!!!

Each session should be completed at 100% max effort. Leave nothing behind!!!!
If your not exhausted you are not training hard enough.
If sessions are easy OVERLOAD them. Eg: increase work periods, decrease rest
times, increase distance.

Two of these sessions should be completed each week plus a recovery session
(your choice, but a 4km slow social jog is recommended) in addition to the set
MCC hockey program.

Print multiple copies of this off and Tick when completed. Each week the
program should be overloaded (your discretion).

For every session the following is to be completed.

• Warm up (10 minute jog including stretches)
• After main session a core stability/strength program.
• Cool Down (10 minutes including stretches).

Core stability/Strength Program (Continuous and in order) Option One

• 25 crunches
• 25 wide arm push ups
• 25 crunches
• 25 hands together push ups
• 25 sit ups
• 25 wide arm push ups
• 25 sit ups
• 25 push ups.
• Prone hold for 30 secs
• Rest 10 secs
• Prone hold 40 secs
• Rest 10 secs
• Prone 50 secs
• Rest 10 secs
• Prone 1 minute
• Rest 30 secs
• Prone 2 minutes

Option 2
• Prone hold 1 minute
• Rest 30 secs
• Prone 1 minute
• Rest 30 secs
• Prone 2 minutes
• Rest 1 minute
• Prone 2 minutes
 • Rest 1 minute
• Prone MAX
• Rest 3 minutes
• Leg raises fast as you can for 1 minute
• Hold 20cm off ground for 1 minute
• Rest 1 minute
• Repeat 5 times decreasing rest by 10 secs.
• 5 X max amount of push ups (complete exhaustion)

OPTION ONE
Interval.

• 10 X 400 meters
• Each 400 completed in 80secs (1.20 minutes)
• 1 minute rest for the first 5
• 2 minutes rest for last 5.
• If you are not sure how to set it up ask!

OPTION TWO
Interval

• 10 X 100 meter sprints

• Sprint for 100 meters, 20 meter recovery jog back to start line.
• 30 secs to complete 100 m sprint and 20m recovery jog.
• Shuttles: 10m, 20m, 30m, 40m, 50m.
• All out 100% sprint to each, then back again ie: 10, 20, 30, 40, 50, 50, 40, 30,
20,10, REST for 2 minutes
• Repeat 5 times.
• Wind sprints over 150 meters, sprint 20m jog 10. Repeat continuously for 10
efforts over 150 meters.

OPTION THREE
Fartlek

• 400 meter track needs to be set out with cones (or whatever) every 100 meters.
• Sprint 100m, jog for 100 X 4 laps
• Sprint 200m jog 200m X 2 laps
• Sprint 300m jog 100m X 2 laps
• Sprint 400m jog 200m X 2 laps