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Roberto Luongo Workout



Roberto Luongo Workout

 

Roberto Luongo, star goalie of the Vancouver Canucks, has been one of the best goaltenders for the past decade in the NHL. Luongo's success is largely due to his intense workout regimen that has kept him a top goalie well into his 30's, providing longevity and a big muscular frame to block out 6 foot 9 Zdeno Chara and lots of endurance to stop shorthanded 3rd period blasts at the net.

 

He finished 2nd in the voting of all 3 of the major NHL trophies in 2006-07 season: the Vezina trophy to the best goaltender, the Lester B. Pearson Award for the NHL's most outstanding player in the regular season, and the Hart Memorial Trophy for the League's MVP for recording a .921 save percentage, a 2.29 GAA, and breaking nearly every franchise record for a goalie. Yet this year, Luongo did even better, recording a .928 save percentage and a lockdown 2.11 goals against average, and is up as a finalist for the Vezina trophy along with Tim Thomas and Pekka Rinne. 


Last night's shutout against the Boston Bruins in Game 1 of the 2011 Stanley Cup Final just goes to show you his dominance this year on the ice. Luongo has played flawless all year long; he has carried Vancouver on his back throughout the regular season and the playoffs. Luongo is a warrior and prides himself on starting nearly every game, which is completely unheard of for a goalie. In 2008, he started the team's final 31 games. His ability to be a backbone support for the team, both as a verbal captain and through leading by example, definitely comes with his work ethic and the benefits that a hard workout 6-7 days a week provides both mentally and physically.


Here is a sample of his calves and back training workout as dictated by nhlplayerworkouts.com:

CALVES (3-3-3 Tempo, 90 Second Rests)
and BACK (Fast Tempo, 90 Second Rests)

SEATED CALF RAISE (5 sets)
225 x 10
315 x 5
315 x 4
360 x 3
360 x 3 / 270 x 2 / 180 x 2
 

STRAIGHT LEG CALF PRESS (INCLINE LEG PRESS MACHINE) (3 sets)
100 x 8
110 x 6
120 x 5
130 x 4
150 x 3 / 100 x 3


REVERSE CALF PRESS (INCLINE LEG PRESS MACHINE) (3 sets)
70 x 10
90 x 8
110 x 6
130 x 5
150 x 4 / 100 x 3


WIDE GRIP REAR PULL-UPS (3 sets)
- Fast Tempo, 60 Second Rests
Body x 15
Body x 8
Body x 6


CLOSE GRIP UNDERHAND PULL-UPS (3 sets)

- Fast Tempo, 60 Second Rests
Body x 10
Body x 8
Body x 6


 

 

 

 

If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.


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CLOSE GRIP MACHINE PULL-DOWNS (3 sets)
3-3-3 Tempo, 90 Second Rests
150 x 9
200 x 5
250 x 3

 

CLOSE GRIP SEATED CABLE ROW (SHRUGS) (3 sets)
Fast Tempo, 90 Second Rests
120 x 10
150 x 7
180 x 5

BENT OVER BARBELL ROWS (3 sets)
- Fast Tempo, 60 Second Rests
135 x 10
135 x 10
135 x 10

BACK EXTENSIONS (3 sets)
- 5-1-5 Tempo, 90 Second Rests
Torso x 10
Torso x 8
Torso x 7

 

As you can see with his workout above, Luongo really emphasizes training the calf muscles and back muscles. Having strong calfs can help you skate faster on the ice and jump higher. Also, hockey players tend to get tired in the calf muscles since they are on skates all day. It's important to condition this muscle. In addition, Luongo does a lot of back training. A strong back is important in hockey because it helps avoid injuries for the unnatural positions ice hockey sometimes puts you in. During his training, Luongo keeps his rest time to 90 seconds to keep his heart rate up and his muscular pump going. Getting a 90 second rest time is ideal; you never really want to rest anything more than this amount of time between sets.


Like most hockey players, Luongo trains to increase his strength and power for quick bursts and his VO2 max. Hockey is a game of short bursts of sprints receovered by little recovery time, so you have to be in top-notch shape to handle both anaerobic capacity and aerobic endurance. Exercising to increase your VO2 max will allow you to take in more oxygen to be able to get through those high intensity bursts for a longer duration.

 
 
 

 

 

 

Take a look at some of his videos demonstrating his work ethic and his ability:

 

 

 

 

 

Source
http://www.nhlplayerworkouts.com/roberto-luongo

 

 

 

 

 

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DISCLAIMER: The athlete on this page is not affiliated with MP45. This is not a paid endorsement. Muscle Prodigy LLC makes no claim that the celebrities and athletes featured on the site are promoting Muscle Prodigy or are users of the products mentioned throughout the website. Please read our Terms of Use.



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Date Published : 2011-12-10 04:21:44
Written By : Jaret Grossman

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