Kazuma "Zuma" Morgan

71 Summer Training Bible

Road to Buffalo · Jul 15–21
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Peek a day

If sleep dropped below ~8 hrs, cut a lift set — don't push through. Quality over grinding, every time.

The Week

Hard legs never land on a heavy-ice day. Monday is the monster (double ice + ~4 hrs driving).

MonIce 3v3 · mobility only off-ice
TueIce · Day B upper+core
Wedshort speed (AM) · 3v3 PM
ThuIce · mobility+core
FriDay A lower power
SatDay C full+jumps
SunRest easy swim + mobility

Day A · Lower Power Fri

Box / broad jump power, full rest4×3
Trap-bar DL / back squat4×4–5 · RPE7
Bulgarian split squat3×6–8/leg
Romanian deadlift3×6–8
Copenhagen plank + calf/tib3 sets
Core: Pallof / hang knee raise3 sets

Day B · Upper + Core Tue

MB rotational throw power4×4/side
Bench / DB press4×5–6
Pull-ups (wt/strict)4×5–8
1-arm DB row3×8/side
DB shoulder press3×8
Face pulls / band ER3×12
Core: plank / dead bug3 sets

Day C · Full + Jumps Sat

Accel sprint 10–20 yd full rest6–8
Lateral / skater bound4×4/side
Goblet / front squat3×6
Single-leg RDL3×8/leg
Push-ups3× AMRAP−2
Carries (farmer/suitcase)3×40yd
Core: anti-rotation3 sets

Loading: RPE 6–8, leave 2–3 reps in the tank. No maxing before camp. Ugly rep = drop the weight.

Daily 10-min Mobility

  • Hip CARs + 90/90 switches
  • Couch / hip-flexor stretch (30s/side)
  • Adductor rock-backs (groin)
  • Ankle wall rocks · T-spine open books
  • Dead bug + bird dog (core)

Pre-skate activation: glute bridges, band walks, leg swings, pogo hops.

Best-Guess Daily Targets

≈3,100kcal · training day
150gprotein
~420gcarbs
~80gfat

Lighter/rest day ≈ 2,700 kcal. Best guess — have the dietitian confirm. Weight steady = dialed in; dropping → +300 kcal carbs; fat creeping up → −200.

The Anchor

Eat within ~60 min of every skate, game & lift. Protein + carbs — chocolate milk, yogurt+fruit+granola, turkey rice bowl. Biggest meals go post-skate / post-lift.

Hydration

~100–150 oz/day, more on doubles. Electrolytes when it's hot. No caffeine after ~2pm.

Grab-and-Go (rink bag)

PB&J / turkey wraps · Greek yogurt · bananas, apples · trail mix · rice cakes · bagels · jerky · hard-boiled eggs · milk / chocolate milk · protein shake · pretzels · granola bars · string cheese.

Sample Heavy Day (Mon)

6:15aOats + eggs + fruit + milk
carBanana
11:15aRecovery shake + turkey-rice bowl
1pLunch — carbs + protein + veg
4:30pFruit + pretzels + water
9pDinner — chicken/beef + rice/pasta + veg

Sleep = #1 Driver

Target 9+ hrs. Default window ~10p → 7a. Screens off 30–45 min before bed; dark, cool room.

Mon/Wed nights: home ~9p after 3v3. Dinner pre-made & waiting so it's eat → shower → sleep. Protect it like a session.

The Summer

PrimeJun18–Jul7
TaperJul8–14
★Camp15–21
Rec
Push25–Aug10
Season

No long block before camp — pre-camp we prime & peak; the real build is after.

Buffalo Camp

DatesJul 15–21 · Amherst NY
Day 1Check-in 2–5p + off-ice fitness test
OutJul 15 · SW 4566 · BWI 6:45a→BUF 8:00a
BackJul 21 · SW 958 · BUF 4:25p→BWI 5:45p
LoadTwo ice sessions/day

Test Day Plan (Jul 15)

  • ~4:30a wake · hydrate · easy carbs+protein
  • Move/stretch in the airport — don't seize up
  • Light warm-up before the 2–5p test
  • Hydrated + fed + ready to perform that afternoon

Taper Jul 8–14

Cut volume ~50%, stay crisp. Jul 13–14 = rest + sleep only. Arrive fresh, not sore.

Pack

Full HECC gear + sticks · helmet/facemask · neck guard · colored mouthguard · 2 towels · toiletries · shower sandals · workout clothes + running shoes · water bottle · phone+charger · USA Hockey credential · card + small cash.

Dorms AC'd; sheets/pillow provided (bring towel). Meals covered. No passport needed.

At Camp

  • Recover, don't add training — camp is the load
  • Eat all 3 meals + snacks · hydrate hard · sleep 9h
  • Any niggle → trainers (24/7) right away
  • Compete every shift — scouts & coaches watch

This Week's Check-In

Sunday night, 5 min. Trend > any single number. Bodyweight is monitored, not chased.

Avg sleep (hrs)
Bodyweight (lb)
Vertical jump
Broad jump
Max pull-ups
Max push-ups
10-yd sprint
Legs feel (1–10)
Niggles?

Saves automatically on this phone.

E-Bike Fund

$25/kid · usually 2+ kids = $50+/session. Goal $2,500.

$0$2,500
Add a session ($50)

Baseline (set Week 1)

Vertical & broad jump · max pull-ups & push-ups · 10-yd sprint · plank hold. Re-test jumps + sprint every 2 weeks, fresh and warmed up.