program that i dont like doing (help)

[pact]

i play college hockey and we were given this "maintenance" workout from our assistant coach. i don't like it since compound movements are not emphasized and i believe the volume of sets is ridiculously high. we lift only on mondays and wednesdays since we practice monday thru thursday and play games on friday and saturday. does anyone have any comments or suggestions to help my make the best of this situation? i'd like to talk to him but i need to have good reasons to bring up cuz he'll kick me out of his office in a hurry!

here's the workout

monday
squats 4x10
lunges 4x10
leg curl 4x10
leg extension 4x10
calf raises 4x10
back ext. 3x25
barbell curls 3x10
hammer curls 3x 10
crunches 4x50

wednesday
bench 4x10
incline bench 4x10
shoulder press 4x10
lateral raises 4x10
hammer strength machine pulldowns 3x12
hammer strength machine rows 3x12
dips 3x12
tricep extensions 3x12
crunches 4x50

sorry about the long posts, but any help wiht the problems and cures to this program would greatly help. thanks

 

[gymtime]

I agree, volume's way high. Plus you're doing back and legs together, not a good idea.

Since you only have the two days to lift, I'd do arms and legs one day; back, chest, shoulders the next. Do three excercises for large muscle groups, two for small, no more than three sets, 10-8-6 reps.

Also, I'd substitute 2-3 sets of deadlifts for one of your back excercises, pick one.

Finally, don't know that 400 crunches over three days are necessary. I'd cut that down somewhat.

 

[Belial]

That's the most absurd workout I've ever seen.

If you're doing hockey, and only have two days to lift, I'd suggest a push/pull day of incline press, bent-over rows, side bends, pull-ups, and dips, followed by a leg day of squats, power cleans, SLDLs, and calf raises. You're busting your ass in practice; the weight room should be an accessory to make you stronger and build power, NOT a place to jerk off with ridiculously high volume, marginally effective lifts (Hammer curls? 75 back extensions? 400 crunches? Squats, lunges, leg curls, AND leg extension?)

The guy obviously has no sense of sport-specific training. You want to use the weight room as a way to AUGMENT your skills out on the ice.

Jesus. Give me the guy's e-mail address or something.

That kinda sh*t annoys me.

 

[Belial]

Oh, and gymtime, rumor has it that your mom's high volume, too.

 

[gymtime]

Oh, and gymtime, rumor has it that your mom's high volume, too.

My mom could kick your dad's ass too.

 

[Scotsman]

Pact- do you have time to work out more than 2 days a week? If so you need to split up your training more so that daily volume is decreased.

 

[pact]

thanks guys, it chaps my ass too cuz i feel im wasting my time and losing what i gained in the summer. as far as having more time, i suppose i could lift a little on tuesday as long as i'm not caught "skipping" some execises. for the last week, i have substituted in some deadlifts and tried to do only 3 sets per exercise. i just pisses me off cuz he won't listen to me since im just one of his players. i already got in an argument earlier in pre-season training cuz my chest was sore from bench and two days later he wanted me to do inclines saying that it is totally different(no concept of recovery period). i'd like to give his email so someone else could tell him, but i'd probably end up getting in quite some trouble. thanks guys, please keep replying and allowing me to vent!!