Re: Inseason Hockey Conditioning

[Guest guest]

Hi Nate,

These are HS age kids and if they're just starting out with weights, you might

stick with dynamic effort lifts and explosive leg work to increase explosion

on-ice.  Spend time teaching proper technique, because these kids are probably

all over the place technically.  If you go too heavy- they'll end up sore and

with dead legs, you'll lose the kids and the coaches. If you had them all

season, then you could lift fairly heavy, but not starting at mid-season.  On

the other hand, if they're good with technique and have some weightlifting

experience, then don't be afraid to lift them heavy.

As far as the bike, I'd first try to sell the coaches on doing as much

conditioning on-ice as possible, but bike intervals can bring up their

conditioning levels and anyone with weight issues should do extra work before

and after practice.

As far as specific exercises- squat, deads, single leg work, jumping and

posterior chain work for the legs.  Hit the shoulders hard on upper body days.

You're going to have to be creative depending on space and equipment available.

 

Mark , MS, ATC, CSCS

Syracuse, NY

From: Nate Severson <nate_23seve@...>

Subject: Inseason Hockey Conditioning

Supertraining

Date: Thursday, January 14, 2010, 11:32 AM

 

I am fairly new to hockey training and was asked this by our Coach:  " How

does our hockey team go about trying to improve their conditioning mid

season? Is it possible? How much is too much?  By conditioning what I mean is-

how do we improve our ability to play with SPEED for 60 full minutes.  "  

 

Things I do know is we have Friday and Saturday night games (United States

Hockely League) for the next six weeks  with Lifting on Mondays and Tuesday

total body.  On-ice conditioning with additional bike work is what I have to

work with, and I do not have control over the on-ice conditioning. 

 

My initial thoughts to this question are interval type condtioning utilizing

stationary bikes that we have, and to maximize restoration methods, nutrition,

and hydration.

I would appreciate any thoughts or direction to learn more.

 

Thank you for your time and knowledge

Nate Severson

Cedar Rapids, IA

[Guest guest]

Perhaps you can give us more information.

What type of stationary bikes do you have to work with?

Do the bikes have a power meter?

Do you have access to a heart rate monitor (polar or other).

Ice hockey athletes work in shifts. How long are the shifts? how many

shifts/period? how much time between shifts?

I am aware that hockey players are generally on the ice for 2-3 minutes at a

time and for the front line there are generally 3 lines. I would assume that

they are on the ice for 2-3 minutes and off for 4-6 minutes. The defense men

are generally on for longer shifts. Each period is 20 minutes so each line will

have 3-4 shifts/ period.

To be able to play 60 minutes of hockey each player will have to be able to do

9-12, 2-3 minute shifts and recover completely between shifts.

With the schedule they have there probably is not much time left to build proper

high intensity endurance without tiring them out for the weekend. If they play

Fri and Sat- Sunday is a recovery day and Thursday should be a light workout.

That leaves you with Wednesday unless they are willing to do bike work on Monday

and Tuesday.

Ralph Giarnella MD

Southington Ct USA

________________________________

From: Nate Severson <nate_23seve@...>

Supertraining

Sent: Thu, January 14, 2010 11:32:58 AM

Subject: Inseason Hockey Conditioning

I am fairly new to hockey training and was asked this by our Coach: " How does

our hockey team go about trying to improve their conditioning mid season? Is it

possible? How much is too much? By conditioning what I mean is- how do we

improve our ability to play with SPEED for 60 full minutes. "

Things I do know is we have Friday and Saturday night games (United States

Hockely League) for the next six weeks with Lifting on Mondays and Tuesday

total body. On-ice conditioning with additional bike work is what I have to

work with, and I do not have control over the on-ice conditioning.

My initial thoughts to this question are interval type condtioning utilizing

stationary bikes that we have, and to maximize restoration methods, nutrition,

and hydration.

I would appreciate any thoughts or direction to learn more.

======================

[Guest guest]

Hello Nate,

Just another ideas, seem like your program already set for strength (wt

training) and drills/skills (ice-conditioning) trainings...Hockey needs speed

and agility. Definitely, hockey is the sport to stop and go and interval

training is such a perfect fit. What about plyometric training to add agility

and perhaps you can add interval training in this plyometric program also.

Any other ideas, please let me know. I am training for myself also.

Thank you!

Kwan L

[Mod: Please don't forget to sign posts with your full name, country and city of

residence - many thanks]

> From: Nate Severson <nate_23seve@...>

> Subject: Inseason Hockey Conditioning

> Supertraining

> Date: Thursday, January 14, 2010, 10:32 AM

> I am fairly new to hockey training

> and was asked this by our Coach:  " How does our hockey

> team go about trying to improve their conditioning mid

> season? Is it possible? How much is too much?  By

> conditioning what I mean is- how do we improve our ability

> to play with SPEED for 60 full minutes.  "  

>  

> Things I do know is we have Friday and Saturday night games

> (United States Hockely League) for the next six weeks  with

> Lifting on Mondays and Tuesday total body.  On-ice

> conditioning with additional bike work is what I have to

> work with, and I do not have control over the on-ice

> conditioning. 

>  

> My initial thoughts to this question are interval type

> condtioning utilizing stationary bikes that we have, and to

> maximize restoration methods, nutrition, and hydration.

> I would appreciate any thoughts or direction to learn

> more.

>  

> Thank you for your time and knowledge

> Nate Severson

> Cedar Rapids, IA

>

>

[Guest guest]

Hi. I would suggest you to read the " Complete conditioning book for hockey "

which has written by Prof.Bompa and his colleague.This book is published in

Canada and you can find it on Amazon.

 Good luck  Nima

[Mod: Please don't forget to sign posts with your full name, country and city of

residence - many thanks]

[Guest guest]

Nate,

The following link is to a youth hockey quick reference guide.

Youth hockey quick reference guide

http://www.xlathlete.com/view_drill.jsp?drill_id=1896 & browse_sport_program_id=84\

& drill_type=1

Cal Dietz

Minneapolis, MN

From: Supertraining [mailto:Supertraining ] On

Behalf Of Ralph Giarnella

Sent: Thursday, January 14, 2010 6:31 PM

Supertraining

Subject: Re: Inseason Hockey Conditioning

Perhaps you can give us more information.

What type of stationary bikes do you have to work with?

Do the bikes have a power meter?

Do you have access to a heart rate monitor (polar or other).

Ice hockey athletes work in shifts. How long are the shifts? how many

shifts/period? how much time between shifts?

I am aware that hockey players are generally on the ice for 2-3 minutes at a

time and for the front line there are generally 3 lines. I would assume that

they are on the ice for 2-3 minutes and off for 4-6 minutes. The defense men are

generally on for longer shifts. Each period is 20 minutes so each line will have

3-4 shifts/ period.

To be able to play 60 minutes of hockey each player will have to be able to do

9-12, 2-3 minute shifts and recover completely between shifts.

With the schedule they have there probably is not much time left to build proper

high intensity endurance without tiring them out for the weekend. If they play

Fri and Sat- Sunday is a recovery day and Thursday should be a light workout.

That leaves you with Wednesday unless they are willing to do bike work on Monday

and Tuesday.

Ralph Giarnella MD

Southington Ct USA

________________________________

From: Nate Severson <nate_23seve@... <mailto:nate_23seve%40> >

Supertraining <mailto:Supertraining%40>

Sent: Thu, January 14, 2010 11:32:58 AM

Subject: Inseason Hockey Conditioning

I am fairly new to hockey training and was asked this by our Coach: " How does

our hockey team go about trying to improve their conditioning mid season? Is it

possible? How much is too much? By conditioning what I mean is- how do we

improve our ability to play with SPEED for 60 full minutes. "

Things I do know is we have Friday and Saturday night games (United States

Hockely League) for the next six weeks with Lifting on Mondays and Tuesday total

body. On-ice conditioning with additional bike work is what I have to work with,

and I do not have control over the on-ice conditioning.

My initial thoughts to this question are interval type condtioning utilizing

stationary bikes that we have, and to maximize restoration methods, nutrition,

and hydration.

I would appreciate any thoughts or direction to learn more.

======================

[Guest guest]

Nate,

The following link is to a youth hockey quick reference guide.

Youth hockey quick reference guide

http://www.xlathlete.com/view_drill.jsp?drill_id=1896 & browse_sport_program_id=84\

& drill_type=1

Cal Dietz

Minneapolis, MN

From: Supertraining [mailto:Supertraining ] On

Behalf Of Ralph Giarnella

Sent: Thursday, January 14, 2010 6:31 PM

Supertraining

Subject: Re: Inseason Hockey Conditioning

Perhaps you can give us more information.

What type of stationary bikes do you have to work with?

Do the bikes have a power meter?

Do you have access to a heart rate monitor (polar or other).

Ice hockey athletes work in shifts. How long are the shifts? how many

shifts/period? how much time between shifts?

I am aware that hockey players are generally on the ice for 2-3 minutes at a

time and for the front line there are generally 3 lines. I would assume that

they are on the ice for 2-3 minutes and off for 4-6 minutes. The defense men are

generally on for longer shifts. Each period is 20 minutes so each line will have

3-4 shifts/ period.

To be able to play 60 minutes of hockey each player will have to be able to do

9-12, 2-3 minute shifts and recover completely between shifts.

With the schedule they have there probably is not much time left to build proper

high intensity endurance without tiring them out for the weekend. If they play

Fri and Sat- Sunday is a recovery day and Thursday should be a light workout.

That leaves you with Wednesday unless they are willing to do bike work on Monday

and Tuesday.

Ralph Giarnella MD

Southington Ct USA

________________________________

From: Nate Severson <nate_23seve@... <mailto:nate_23seve%40> >

Supertraining <mailto:Supertraining%40>

Sent: Thu, January 14, 2010 11:32:58 AM

Subject: Inseason Hockey Conditioning

I am fairly new to hockey training and was asked this by our Coach: " How does

our hockey team go about trying to improve their conditioning mid season? Is it

possible? How much is too much? By conditioning what I mean is- how do we

improve our ability to play with SPEED for 60 full minutes. "

Things I do know is we have Friday and Saturday night games (United States

Hockely League) for the next six weeks with Lifting on Mondays and Tuesday total

body. On-ice conditioning with additional bike work is what I have to work with,

and I do not have control over the on-ice conditioning.

My initial thoughts to this question are interval type condtioning utilizing

stationary bikes that we have, and to maximize restoration methods, nutrition,

and hydration.

I would appreciate any thoughts or direction to learn more.

======================