Chris Chelios's Hour of Power
Sixty minutes -- no rest -- keep the NHL star young
Posted: Tuesday September 11, 2007 11:58AM; Updated: Tuesday September 25, 2007 5:54PM
Forty-five-year-old Red Wings defenseman Chris Chelios came to training camp this week as the NHL's oldest player, but, says his trainer T.R. Goodman, "he has the body of a 30-year-old." This summer, six days a week, Chelios hit Gold's Gym in Venice Beach, Calif., where Goodman, a former college hockey player, trains more than 20 NHL players. Goodman's hourlong workouts include no rest between sets and emphasize correct form. On his strength-building day, Chelios does seven exercises -- those here as well as lateral raises and lunges -- repeated continuously in sequence until the hour is up.
JUMP ROPE: 50 revolutions. Builds endurance.
ONE-ARMED ROW: With right leg back, bend left leg, lower chest to knee. Grip 45-pound dumbbell in right hand and raise until elbow is at back level. Eight reps each arm. For: primarily lats.
DUMBBELL DEADLIFT: Bend at waist, head up, knees slightly bent. Grip 35-pound dumbbells with palms facing in. Straighten completely. Repeat. Eight reps. For: lower back, hamstrings, calves, glutes.
CLOSE-GRIP PRESS: Hands shoulder width apart, grip 20-pound bar, with 35-pound plates on each end. Press bar until arms are extended. Lower to upper chest. Eight reps. For: primarily triceps.
DUMBBELL PRESS: Lie on bench, grip 45-pound dumbbells in each hand. Begin with arms bent at either side of chest. Extend arms, then lower to sides of chest. Eight reps. For: chest, shoulders.
SINGLE LEG LUNGE: Grip 20 pound dumbbells in each hand. Rest top of back foot on 18-inch high bench press bench. Lunge until back knee touches ground. Front shin perpendicular to the ground. Eight reps. Switch legs. For: all the muscles in the front leg; you can't cheat and overcompensate with the other.
LATERAL RAISES: Stand with feet shoulder width apart. Grip 20 pound dumbbells in each hand in front of body with palms facing each other. Raise arms to the sides until elbows are shoulder height. Lower. Eight reps. For: deltoids; mimics checking motion.
Chelios's training days don't end when he returns to his beachfront Malibu home. He'll often take 40-mile bike rides along the Pacific Coast Highway, then spend the afternoon paddle-surfing for as much as 16 miles in the Pacific. Usually he'll be joined by his neighbor and big-wave surfer Laird Hamilton -- or by his 18-year-old son, Dean. "Paddling is underrated as an exercise," says the 5' 11", 191-pound Chelios of the ancient Hawaiian technique of standing on a 12-foot-long board while paddling with a seven-foot oar. "It's a real workout when you're dealing with waves or going against the wind. The paddle is like a hockey stick used for balance and steering. Paddling works everything: legs, stomach, shoulders, back."