goergen1
10-15-2007, 10:59 AM
Time table for hockey off-season Training
by HockeyNut
In my experience, this has proven to be especially effective in training for hockey:
The hockey season lasts anywhere from 5-8 months, this gives you anywhere from 7 to 4 months for very specific training. Assuming we have a 7-month hockey season well look at what a 5-month off season training program can consist of.
The initial 2.5 to 3 months will be put into size/strength gains in the legs. Without a doubt, squatting will get this done. Leg programs based on squats is key, hip sled is also a good secondary exercise to the squat and roman deadlift is effective for the hamstrings. The goal is to eat huge and make large gains in the weights you are lifting in the squat. This will give you a good strong base for the rest of the training.
At the 3 month point the goal changes from size/strength gains to explosive training through plyometric training, mostly consisting in jump variations. 1-leg jumps are very important in this phase because of the position you are in during skating. (Weights will still be used in this 2nd phase, however, if the initial portion saw you doing 3 leg workouts a week. [2-3 heavys a week in the initial phase will be sufficient] you may dial it down to 2 workouts in the weight room with lighter weights and lower sets, or just less sets)
Either way the emphasis changes from size/strength gains in the weight room to turning that new muscle into explosive muscle. 2-3 times a week plyos for a month is the 2nd phase. After the 4th month (end of 2nd phase), you will add sprints with the plyos and now cut weights down to 1 day a week. (a mon-wed-fri program works best always allowing 4 days a week of rest, this program will keep the players working very hard and rest is vital.)
Plyos are still done but not as much as in phase 2. Now, in the 3rd phase the sprints will start short and get longer (such as 30-50 yard straight sprints in the beginning, and 300-400 yard shuttles by the end). The longer shuttle "sprints" will not be true sprints, but will heavily emphasize the conditioning portion of summer training.
Hockey is a power sport but without a very high level of endurance conditioning players will not have the stamina to use their power. That is why the last phase will focus on these shuttles to help condition the player, before the actual one-ice training and conditioning of the season begins.
Therefore, it is a very logical program with 3 phases:
1) strength/size phase where the goal is to gain muscular weight and increase poundage lifted.
2) A plyometric phase to turn that new muscle into explosive muscle.
3) a sprinting/conditioning phase to adjust the body to the new gained muscle/speed and work on hockey style endurance (a work to rest ratio of between 1:2 or 1:3 [like 40 seconds on 1:20 off]).
Of course, you need to know what kind of specific lifts, sets, reps and poundage to use, this is far beyond the scope of this post. This is a guideline on structuring a 3 phase training program. And upper body, core and grip development is still done this entire time (in fact, grip development has always proven to give very big gains as most hockey players seem to neglect this type of training, yet the improvements it provides to shooting and stick-handling is staggering).
The upper body program will remain 2 days a week (mon-fri) on top of the leg workouts. Stick with the major pressing/pulling movements, no more than 2-3 for each, 2 heavy sets around 8-12 reps and you should be fine.
This system has been used very effectively for years at my local high school and every single year the press, scouts, fans and opponents marvel over the amazing level of speed and conditioning our boys play at each season.
It is no surprise that every year we are a state title contender (an occasional champion), which in a 300+ team league is not too bad.
Keep up the hard work players and coaches!
by HockeyNut
In my experience, this has proven to be especially effective in training for hockey:
The hockey season lasts anywhere from 5-8 months, this gives you anywhere from 7 to 4 months for very specific training. Assuming we have a 7-month hockey season well look at what a 5-month off season training program can consist of.
The initial 2.5 to 3 months will be put into size/strength gains in the legs. Without a doubt, squatting will get this done. Leg programs based on squats is key, hip sled is also a good secondary exercise to the squat and roman deadlift is effective for the hamstrings. The goal is to eat huge and make large gains in the weights you are lifting in the squat. This will give you a good strong base for the rest of the training.
At the 3 month point the goal changes from size/strength gains to explosive training through plyometric training, mostly consisting in jump variations. 1-leg jumps are very important in this phase because of the position you are in during skating. (Weights will still be used in this 2nd phase, however, if the initial portion saw you doing 3 leg workouts a week. [2-3 heavys a week in the initial phase will be sufficient] you may dial it down to 2 workouts in the weight room with lighter weights and lower sets, or just less sets)
Either way the emphasis changes from size/strength gains in the weight room to turning that new muscle into explosive muscle. 2-3 times a week plyos for a month is the 2nd phase. After the 4th month (end of 2nd phase), you will add sprints with the plyos and now cut weights down to 1 day a week. (a mon-wed-fri program works best always allowing 4 days a week of rest, this program will keep the players working very hard and rest is vital.)
Plyos are still done but not as much as in phase 2. Now, in the 3rd phase the sprints will start short and get longer (such as 30-50 yard straight sprints in the beginning, and 300-400 yard shuttles by the end). The longer shuttle "sprints" will not be true sprints, but will heavily emphasize the conditioning portion of summer training.
Hockey is a power sport but without a very high level of endurance conditioning players will not have the stamina to use their power. That is why the last phase will focus on these shuttles to help condition the player, before the actual one-ice training and conditioning of the season begins.
Therefore, it is a very logical program with 3 phases:
1) strength/size phase where the goal is to gain muscular weight and increase poundage lifted.
2) A plyometric phase to turn that new muscle into explosive muscle.
3) a sprinting/conditioning phase to adjust the body to the new gained muscle/speed and work on hockey style endurance (a work to rest ratio of between 1:2 or 1:3 [like 40 seconds on 1:20 off]).
Of course, you need to know what kind of specific lifts, sets, reps and poundage to use, this is far beyond the scope of this post. This is a guideline on structuring a 3 phase training program. And upper body, core and grip development is still done this entire time (in fact, grip development has always proven to give very big gains as most hockey players seem to neglect this type of training, yet the improvements it provides to shooting and stick-handling is staggering).
The upper body program will remain 2 days a week (mon-fri) on top of the leg workouts. Stick with the major pressing/pulling movements, no more than 2-3 for each, 2 heavy sets around 8-12 reps and you should be fine.
This system has been used very effectively for years at my local high school and every single year the press, scouts, fans and opponents marvel over the amazing level of speed and conditioning our boys play at each season.
It is no surprise that every year we are a state title contender (an occasional champion), which in a 300+ team league is not too bad.
Keep up the hard work players and coaches!