Around the NHL – PK Subban
Tuesday March 19, 2013
Powerful, big, confident.
These are just a few words one can use to describe Montreal Canadiens defenseman PK Subban. As a young defenseman in the league he has made a name for himself as being a fan favourite; but one of the most hated players to play against. Today we are going to take a look at one of his early off-season workout plans. This is excellent if you are looking for upper body hypertrophy. As seasons are starting to end, this is a workout that you can look to implement with more time on your hands. Remember to have a couple of weeks of active rest between the end of your season and hypertrophic training.
First he starts off with chin-ups, progressing by 10 pounds at a time. He only does 2 reps, but six sets, starting from 70 pounds and moving to 100. When that is done, he completes 6 sets of 12 reps with no weight at all. This may be difficult for most people to complete. My personal recommendation would be to only do weights around 45, 55, 65, before finishing with no weights. After trying this if you feel you can do more, go for it. Be safe, push yourself, but make sure that you are not risking injury.
Next PK completes dumbbell rows starting at 90, before hitting 100 for 6 reps, then another 100 for 8 reps. All levels are done for three sets. This should be a pretty simple drill, just make sure to keep it at your own personal level. Remember that this is an NHLers workout, and this is his full time job. Don’t push yourself too hard.
Lastly, chest press dumbbells are completed. Like the pull-ups, these are completed 2 sets at a time for 6 sets. These drills are perfect examples of making neural adaptations with strength training. The first rep is the most difficult to complete, and when constantly pressuring yourself to do this your body will start making adjustments. PK starts at 105, progressing to 125 before completing a drop set of 105.
It is awesome to see an NHLer complete workouts that show advice from the blog being put into action. I would highly recommend this strategy of 2 reps at a time. Not just for your upper body though, this can be used for all over. These types of drills will ensure an increase of explosiveness on the ice.
Until next time, eat well, keep working hard, and keep your head up.