help designing a routine

[Alleria]

I play casual hockey every Wednesday night. Basic info, I'm almost 200lbs and my ideal playing weight is around 150 - eventually. My goal is to approach this by May 2009, may be cutting it a bit close to be healthy. I do have one restriction, Tuesday nights I don't have access to a vehicle (gym is a 15 min drive and unsafe neighborhoods to walk through). So maybe I'd make Tuesday night my Wii night haha.

I have a membership to Gold's gym I can use - I've been thinking of incorporating their spin classes twice (maybe 3x) a week + my hockey evening for cardio.

Sun: spin
Mon: light weight/cardio training
Tues: wii/light walk/rest day?
Weds: hockey
Thurs: weight training/spin class maybe?
Fri: light weight/cardio training/rest?
Sat:spin class

I'd also like to sign up for a pilates 10 week session, anyone have any input on it? I've never done serious core training much and want to know its impact on a newbie to the pilates stuff

Any feedback is appreciated!

 

[Steve]

I do have one restriction, Tuesday nights I don't have access to a vehicle (gym is a 15 min drive and unsafe neighborhoods to walk through). So maybe I'd make Tuesday night my Wii night haha.

You don't have to exercise every single day of the week ya know.

I have a membership to Gold's gym I can use - I've been thinking of incorporating their spin classes twice (maybe 3x) a week + my hockey evening for cardio.

Losing fat is priority number 1 right now, correct? Above and beyond anything else?

Are you losing fat to look good or are you losing fat to improve your performance on the ice?

You are playing casually right now on Wednesdays. Will this change... do you ever play in a full season?

Sun: spin
Mon: light weight/cardio training
Tues: wii/light walk/rest day?
Weds: hockey
Thurs: weight training/spin class maybe?
Fri: light weight/cardio training/rest?
Sat:spin class

What's with the light weight training?

It seems like you're emphasizing cardio way more than strength training which doesn't make a whole heck of a lot of sense if your goal is to optimize your body comp as well as performance.

 

[Alleria]

Losing fat is priority number 1 right now, correct? Above and beyond anything else?

Are you losing fat to look good or are you losing fat to improve your performance on the ice?

Both, actually. The extra weight I have is preventing me from doing better in my hockey league. The league only plays Wednesday nights and for some reason, the team I play with doesn't practice (I'm new to the team so not sure what their reasoning is).

What's with the light weight training?

It seems like you're emphasizing cardio way more than strength training which doesn't make a whole heck of a lot of sense if your goal is to optimize your body comp as well as performance.

I figured the cardio will help me on ice a lot, I'm pretty flexible and willing to modify it - which is why I created this thread and asked for feedback. Is there anything you can suggest as to how I should plan my weeks exercise in regards to strength training days, rest days, cardio days, etc?

 

[Steve]

I'd stick with a full body weight training session twice per week that focuses on compound movements using 6-12 reps.

This will help maintain strength and muscle while you diet.

Keep cardio to 3 days per week or so plus your game night.

Let nutrition take care of the rest.

Weight sessions should be spread out as much as they can throughout the week.

Day before game day and game day itself would be nice to rest.

So maybe something like:

Monday: Weights
Tuesday: Rest/prehad, rehab stuff
Wednesday: Game
Thursday: Weights
Friday-Sunday: Cardio/prehad, rehab stuff

That's certainly not written in stone though... just to give you a general idea.