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In-Season Hockey
Strength Training Program
by
Larry Jusdanis of www.sstcanada.com
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In-Season Hockey Strength
Training Program – Another busy hockey season is
upon us and many players are trying to juggle practices, games and schoolwork. Add in-season training to this schedule and a player really
has to be disciplined with his/her time.
SST athletes maintain a 2 days per week in-season program throughout
their busy schedule. How do they
manage to do this? Time
Management and Discipline!
If what you want is a workout
schedule that will steer you into peak condition for games without sapping
your strength, here’s the workout for you.
Assuming game night is Saturday, your workout days would be:
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Sunday:
Full body workout - metabolic conditioning
Monday:
No workout
Tuesday:
Strength and Power (if this is your free night)
Wednesday:
Rest/Practice
Thursday:
Game day or night
Friday:
Rest/Practice
Saturday:
Game day or night
This is an example of one
player’s schedule. This
individual has games on Thursday and Saturday so the workout days are Sunday
and Tuesday. The main principle to remember is to complete the metabolic
conditioning workout the day after a game.
The strength and power day should be performed at least 24 hours later
and about 48 hours before the next game.
Can athletes continue to
build muscle and strength during the playing season?
Many coaches think that an athlete can’t plan to build muscle during
a busy game season. They
mistakenly claim that at best, an athlete can only hope to maintain the
strength gains they made during the off-season training.
At SST we believe strength and power can be increased even during peak
season.
SST stresses sound nutrition
practice throughout the year, which depending on the individual, may include
increasing carbohydrate-calorie intake to ensure that no muscle is burned off
due to calorie deficit. A
sensible nutrition routine enables the player to maintain the muscle he
already has, while making sure he has the nutrients necessary to build new
muscle mass. At SST we want our
players to become stronger and more powerful during the season and so we
promote this workout frequency to build strength without fatiguing the player.
Take a look at the workouts:
Sunday - Full Body
Workout
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Exercise
order
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Exercise
|
Sets
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Reps
|
Tempo
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Rest
|
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A1
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Squats
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3
|
12
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301
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60
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A2
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Db Bench
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3
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12-15
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311
|
60
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B1
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Split Squats
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3
|
10
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221
|
60
|
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B2
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Bent over rows
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3
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12
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311
|
60
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C1
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2 leg Ham Curls
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3
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8-10
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401
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60
|
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C2
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Scott Curls
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3
|
12
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301
|
60
|
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C3
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Ext. Rot w db on side*
|
3
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15
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201
|
60
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*SST includes Rotator cuff exercises throughout the year to ensure
stability of the shoulder joint.
Exercise order
- A1 and A2 are the first two exercises performed.
Superset these 2 exercises until all sets are complete before moving on
to the B exercises. Repeat the same procedure for the B’s then move to the
C’s and so forth.
Tempo = the speed of the movement. The
first number represents the speed when lowering the weight or going down with
gravity. The second number refers
to the pause between lowering and rising.
The third number refers to the speed of raising the weight.
Let’s look at the squat for an example:
The tempo is 301, therefore the athlete would lower himself to a count
of 3 seconds, no pause, then explode up in 1 second.
Sunday’s workout is
designed to flush out the lactic acid produced during the previous game day.
The intention is to use weights in the range of 50-75% of your 1 rep
maximum, depending on the exercise. This
workout duration should be 45-50 minutes.
The pace is fairly quick because of the short rest intervals, which is
why the weight on the bars should be less than your full capacity.
The first set of squats may feel easy but beware of putting the weight
up too fast because of the shorter rest intervals.
After
this 45-minute workout, head out to the field and do a light run-down for
15-20 minutes. The run should consist of 100-yard sprints at about 70% max
speed. Walk back and sprint again. Remember
this workout is designed to flush out your system from the previous day.
If you push yourself too hard all you achieve is another increase in
lactic acid and cortisol level, rather than a flushing out.
Immediately
following this workout, drink a post-workout shake consisting of protein and
carbohydrate.
Tuesday – Strength
and Power
|
Exercise
order
|
Exercise
|
Sets
|
Reps
|
Tempo
|
Rest
|
|
A1
|
Hang
Cleans
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5
|
3222
|
Xxx
|
180
|
|
B1
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Trap
bar Deadlifts
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4
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5-6
|
313
|
180
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C1
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Incline
Bench w chains
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4
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5432
|
401
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100
|
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C2
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Supinated
Chins
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4
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4-5
|
501
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100
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D1
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*Any
2 core exercises
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3
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10-12
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Moderate
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60
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*Choose a lower and rotational
abdominal exercise and perform at a moderate speed for the desired number of
reps. Alternate both exercises with a sixty second rest in between.
Tuesday’s workout consists
of only 1 power exercise - Hang Cleans. (Olympic
lifts are not paired with other exercises due to the technical demand of the
exercises.) Trap Bar Deadlifts
are used because more motor units are recruited when performing deadlifts vs.
squats. For incline press SST uses chains because the resistance matches the
strength curve. In other words
when you are at the weakest point for incline the weight is the lightest and
vice versa for your strongest point. The
reps are kept low thereby increasing the athlete’s strength levels. Maybe
you are wondering why SST does not include any isolated triceps or biceps
exercises; there is a reason for that. We
only have one day for power and strength development so we like to perform
exercises that provide the “best bang for the buck” such as dead lifts,
squats, bench, dips, incline press, chin ups and pull-ups.
Sorry if you’re one of
those guys or girls who want to get big by performing standing triceps
extensions and Db isolation curls!
Immediately following this workout, drink a
post-workout shake consisting of protein and carbohydrate.
SST changes an athlete’s
in-season workout every month. Depending
on the length of your season, you will need to keep changing some of your
exercises. Here are the
guidelines to follow:
1. Change the exercises, rep schemes, sets,
tempo or a combination of all six features.
2. Choose exercises that recruit large
motor units. For example, for your next power and strength cycle choose front
squats over deadlifts. Use
exercises such as deadlifts, squats, bench, incline, dips and behind-the-neck
press.
3. Follow the same frequency structure
ensuring you get the proper rest and recovery time.
4. Make sure to stretch with enthusiasm,
paying attention to good form, not going through the motions in a
lackadaisical way. Try to develop flexibility.
Too many athletes limit themselves because they lack flexibility.
Becoming more flexible will increase your speed!
Aim to work out 4-6 hours before your team
practice starts, allowing time to recuperate.
To register for SST’s upcoming Hockey Speed Camp or any other program
please visit www.sstcanada.com
