training once a week

Have a dilemmna. I play hockey on Tuesday, Wednesday, and Friday nights. Therefore, I only train Sunday with a full-body workout. Is this enough to see any gains? I could possible do a light upper body workout on Thursday, but legwork is probably out of the question. I know,it's alot of hockey, but when you're 39, you've got to play as much as possible to maintain your level, with all the 20-somethings coming at you. (I'm not a goalie, either) My full-body workout on Sunday listed below. I do 3 sets of 8-10 of each movement and alternate each two exercises.

Squats/Dips

Chin-ups/Calf raises

Bench or Incline press/Bi curls

Deadlifts/Shoulder press or pushdowns

I also play hockey 2 or 3 times a week and am in my 30's. Currently I'm doing HST, and it integrates excellently with hockey. HST is 3 full body workouts a week, at a progressive but typically less than 100% intensity. You are probably thinking your legs or back will be too fried to play hockey the next day, but with HST it's been the exact opposite. My current leg workout is 1 set of squats or deadlifts, 1 set SLDL, and one set barbell calf raises. Because the training frequency is high, I never suffer muscle soreness, and because the workload of each workout is low, my legs are not fatigued the next day. It's the opposite, I feel energized, and my game has gone up a notch because I feel stronger and better. When I was doing 1 muscle group a week, I felt like crap on the other hand, and had to avoid doing a workout a day or two before hockey.

Check it out at http://www.hypertrophy-specific.com. The one thing you might want to modify if you are worried about getting too fatigued is dropping the last two weeks of 5's or negatives, as you can start feeling a bit burnt out managing that plus hockey.

My son wrestles 5-6 days a week and he's doing 1 day a week for now. Low volume but moderately heavy weight.

Squat 2x3 Bench 3x3 Cleans 6 singles Deads 2x3 Lats 3x6 or 2x8

He adds 10lbs a week to his squats and deads, and 5 to bench and cleans, going for a 3 rep target at the end of 8 weeks. When he finishes, he'll start over with new targets.

He's maintained, and even gained strength in his lifts with this. Since you are older, doing lower rep sets can help by minimizing potential joint problems.

Dan

If you have access to equipment, a brief couple sets 2-3x per week will maintain your strength. How long have you used that rep scheme? What are your goals? Strength or hypertrophy?