ATHLETIC CONSULTING TRAINING REPORT -
INSIDE THIS ISSUE…
- "Training support you won't find anywhere else".
- "Get Lean! Lose fat and gain muscle."
Useful Stuff From Men's
Men's Health magazine staff put together 100
tips for men to improve their health. You can read this
article in the July/August 2003 issue or online at this
Here are the top 10 tips…
1. Eat Macadamia nuts. These nuts reduce bad cholesterol
and increase good cholesterol because of their monounsaturated
2. Eat an apple a day.
3. Drink 2 cups of tea per day.
4. Consume a variety of fruit each day, including grapefruit,
raspberries, blueberries, grapes, and strawberries. All
of these were identified in studies to help heart health.
5. The American Heart Association recommends that you
eat fish twice per week.
6. Snack on 1 ounce of pumpkin seeds each day.
7. Include tomato sauce and salsa at your meals.
8. Be physical every day. Go for a walk on the days that
you don't go to the gym.
9. Meditate - Find a way to incorporate meditation into
your daily schedule.
10. Read for half an hour each day, preferably out loud,
perhaps to your kids.
Secrets of Strength &
Conditioning for Female Hockey Players
sat down with the coaches of a University hockey team to
find out how these athletes should train. The lessons are
applicable to all hockey players. Read the whole interview,
including equipment recommendations for females, here: http://www.grrlathlete.com/issues/issue3.asp#two
Greg Leatherland and Chuck Wight are the coaches
of the University of Guelph Gryphon's women's hockey team.
The Gryphons have been to the CIS championships twice, both
times finishing 5th in Canada.
grrlAthlete: Can you talk about in
season and off-season training programs, and things that
you think are most important to focus on?
Greg: Our off-season is broken down into 3
Part 1 - weight training/conditioning; basically
a light program to have the muscles get used to the heavy
training that will follow in the next phase. Usually 3 sets
of 12-15 reps on all muscle groups, and light conditioning
of running and biking. This phase is approx. 2-3 weeks.
Part 2 - Heavy weight training and hard conditioning;
3-4 sets of 6-8 reps to increase overall strength on all
muscle groups. Hard conditioning days of sprints, and explosive
power exercises. Also in this part is a concentration of
exercises on core strength - sit-ups, medicine ball, twists
etc. This phase is approx. 6-8 weeks
Part 3 - Maintenance weight training and conditioning.
3 sets of 10 reps on all muscle groups to maintain the strength
that was gained during the previous phase. Conditioning
consists of lower intensity explosive power exercises, some
biking and running.
Continue with the core strength exercises
but just to maintain what has been achieved in previous
phase. Phase is approx. 2-3 weeks, and this phase is timed
so that it ends just as training camp or the formal season
Total: 10-14 weeks (3 months)
GA: And what about the in-season?
Greg: There are no distinct phases. Weight
training is devoted to maintaining the strength that has
been gained during the off-season. More of a focus on conditioning
trying to devote exercises that last 35-50 seconds in duration
(i.e. sprints, agility drills, biking intervals, etc.) to
simulate 1 shift in a hockey game. Then having a rest, and
performing the exercise again.
GA: Do you do any testing to help direct
As for what to focus on, each player is individually
tested, and evaluated. It usually is a case of not having
the upper body strength, and we have the player focus on
that area. If it is a skating or quickness issue, we have
them focus on explosive power exercises (box jumps, step-ups).
Chuck: We have a post-season rest and rehab
that will last up to 6 weeks before our off-season starts.
We also have a playoff season that lasts 2-3 weeks. It involves
a peak and taper. We increase the intensity of our on ice
workload and the mental intensity. At the peak, 10 days
prior to playoffs, we decrease the workload but keep the
mental intensity at a maximum.
We give two full days off prior to competition
so the body is at its peak. All athletes are asked to maintain
the highest quality nutritional regimen possible during
the playoff phase.
GA: Are there any considerations girls
need to make when training for hockey compared to guys?
Chuck: The most obvious difference is the
upper body strength that tends to come to males easier.
We focus on upper body strength, endurance, and wrist strength.
The biggest consideration is how the female
body is designed in relation to skating. The inner Quad
muscle (vastus medialis) does not get developed like a male
due to the pelvis alignment. This causes a lot of knee and
hip flexor problems for female hockey players.
A girl's hips are wider than their knees causing
the femur to slant in on an angle to the knee. In contrast,
a male's femur is more vertical with the knee directly below
Our off ice training uses specific exercises
to develop the vastus medialis. This season we have already
seen a decrease in hip flexor problems with our returning
players. Team Captain Rachel Harrison researched this last
year and applied her findings to our off-ice training.
GA: What coaching and or training strategies
have you noticed your players benefit the most from?
Chuck & Greg: There have been a number of
strategies that we've implemented at Guelph with positive
results. Strength training programs have had the largest
impact. Once a player has had the opportunity to go through
an off-season on our program the results are quite noticeable.
Their ability to fend off checks and shoot the puck is the
We've also invested in some parachutes, where
the player is required to skate for a timed interval (simulating
1 shift) with a resistance parachute attached to them. We've
found this lengthens the skating stride, and the athlete
generates more power in order to maintain their speed. When
the parachute is removed, the athlete feels like they have
"light" feet and their quickness and speed is enhanced.
Our off-season training package has given
some great results in our testing. Our on-ice attention
to sport specific skill training has also benefited us a
lot. The use of steel pucks in training and developing upper
body strength endurance through power blocks has improved
GA: Are there any myths or misconceptions
about girl's hockey that you would like to comment on?
Chuck: The intensity of the competition and
the speed and physicality of the game are the biggest misconceptions.
These girls are excellent athletes.
Greg: There are some misconceptions that
it's "not real hockey", or that they don't "compete" at
the same intensity level as male players. I'll tell you
just the opposite is true. Our players compete as hard or
harder as their male counterparts at this level.
They devote a considerable amount of time
to their sport, and train long hours in the off-season.
This is the highest level for most of the players before
their careers are over. Other than the Canadian National
Team, and a small league called the NWHL, the CIS is the
highest level of organized women's hockey in Canada.
GA: Thanks a lot guys for the interview.
Visit www.grrlAthlete.com for many more interviews with
female coaches, players, and strength and conditioning experts.
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The information on cbathletics.com is
for education purposes only. It is not medical advice and
is not intended to replace the advice or attention of health-care
professionals. Consult your physician before beginning or
making changes in your diet or exercise program, for diagnosis
and treatment of illness and injuries, and for advice regarding
medications. CB Athletic Consulting, Inc.
The information on cbathletics.com
is for education purposes only. It is not medical advice
and is not intended to replace the advice or attention of
health-care professionals. Consult your physician before
beginning or making changes in your diet or exercise program,
for diagnosis and treatment of illness and injuries, and
for advice regarding medications.