ISSUE
#38
INSIDE
THIS ISSUE...
-
"SPECIAL EDITION: Hockey Specific
Strength & Conditioning"
1
- HOCKEY SPECIFIC STRENGTH & CONDITIONING
Hockey
preparation must address all conditioning needs: speed,
strength, agility, power, endurance, flexibility, body composition,
and nutrition. Training hard during the off-season does
not always mean training correctly. I have provided some
tips and workouts to help prepare elite and beginner athletes
for their best hockey season.
OFF-SEASON
LEG STRENGTH TRAINING
*
Strong legs are needed for skating, balance, and checking
so training your legs is the most important thing a player
can do! Strong legs may also help prevent injury.
GENERAL
STRENGTH ACQUISITION
*
3 sets x 10-12 repetitions (*warm-up sets)
*
Rest 90-seconds between sets
*
Tempo = 3 - 0 - 1
(i.e.
in the squat, lower the weight for a 3 count and raise the
weight in a 1 count)
*
Stretching must be done every day. Do NOT neglect this component.
*
Choose 1 exercise from each block.
*
Perform this workout 3 times every two weeks.
-
SQUAT
-
FORWARD LUNGE
-
1-LEG SQUAT
-
DEADLIFT
-
WIDE-STANCE DEADLIFT
-
LOW-BACK EXTENSION
-
LATERAL STEP-UP
-
DIAGONAL LUNGE
-
SIDE LUNGE
-
CROSS-OVER STEP-UP
-
STEP-UP + CALF RAISE
-
BACKWARD LUNGE
OFF-SEASON
FITNESS TRAINING
AEROBIC
INTERVALS
:
2- to 3-minutes high-intensity (90-100% of MHR) exercise
followed by 2- to 3-minutes of low-intensity
recovery (walking)
: repeat for 6 intervals (progress from 3
intervals and add 1 interval per session)
:
2-3 sessions per week
: a moderate level of fitness is suggested
prior to using this advanced technique
This
information will help you design a basic off-season program.
However there is a lot more to great hockey performance. For information on the CB ATHLETIC CONSULTING
hockey preparation program, send CB an email for training
advice on anaerobic fitness, explosiveness, upper body strength,
nutrition, and speed development. Train hard this summer
and you will enjoy the benefits next season. Remember, the
harder you work, the luckier you get!
