Hockey conditioning

[jumtao 0]

I've tried searching for this topic but have come up empty so hopefully either you can point me to the appropriate thread or provide some much needed insight :D

The reason why I've started this thread is because I am finding myself very gassed by the end of the 2nd period. I can barely hang on once the 3rd begins because my legs burn and I'm huffin and puffin.

What do you recommend I do to boost up my endurance and conditioning for hockey?

Thanks!

[Quintin 16]

Do you do any off-ice training/conditioning right now?

[Trooper 8]

It's pretty simple, hockey is a sport with shifts of 30-45 seconds which include a mix of submaximal and maximal effort. Your training should develop this. The anaerobic energy system (without oxygen) supplies energy for output of this duration. Your training should be based around that. Here's what I do with my players and have been for the past seven years. It's been tweaked as I picked up some new ideas or changed some things that weren't really working.

I essentially mix them up but start with more 400s early.

-always start with a dynamic warm-up

400m runs- times should be around 1:10- 1:20

200m runs- times should be around :40

-the above two should be done with a work to rest ratio of 1:5 to start, as you progress you can reduce that to 1:3 to work on recovery. I start with 4 400s or 8 200s and work up to 6 and 12 respectively, also adjusting the rest interval. You track the times and work towards the last ones being close to the first ones.

I also do run-jog-run-walk on the track. ~90% effort on the straightaway, jog the back curve, 90% effort on the straightaway, walk the front curve. I do about 4-8 of these per session depending.

The above form the basis of my dryland, I also mix in some sprint work and change of direction drills.

Key points:

1- absolutely start with a dynamic warm-up and end with static stretching

2- allow for sufficient recovery (work to rest ratio)

3- don't use aerobic work to train for anaerobic activities, adjust work to rest ratios to train recovery

Hope that helps.

[jeffw 1]

Cycling, in my experience, is an excellent way to build up a good cardio base. It also has the side benefit of making your legs much stronger and it's a lot more fun than most other forms of training. Mountain biking, IMO, is much more strenuous than hockey. Just make sure you leave enough recovery time between rides & games.

In my own experience I find that I get better as the game gets later because the other players are getting tired but I can still go hard.

*edit* I wanted to make clear that I'm a 42 year old beer leaguer. If I were a young man with a shot at playing jr or college then cycling would only be a part of my training program. Weight training, plyometrics, strict diet and something along the lines of troopers suggestions.

The key, for me at least, is to make it fun. If it's tedious then you wont stick with it unless you're the extremely driven type.

[furlanitalia 1]

Wow, some great tips already. I've also found myself just wiped sometimes in the third (although this could be playing with only 3 d and not really getting a rest).

For myself, I'm working on training my conditioning with biking (I have a spin bike which is an excellent, excellent workout), and also training my leg strength. Working on plyometric exercises that build up more lower legs and foot speed and doing power exercises to build up my upper legs. I'm hoping doing these will also help develop a stronger core so battles in the corner won't leave me so exhausted.

[jumtao 0]

Wow, these are some great tips guys! Thanks!

I'll definitely give these a try once the weather gets warmer.

[Dubbs 0]

Not to try and hijack the thread, but how do you guys go about timing yourselves in your drills? Do you have a friend do it, wear a watch and check it when you feel like you're nearing the end of the interval?

[kovyperron5727 0]

Not to try and hijack the thread, but how do you guys go about timing yourselves in your drills? Do you have a friend do it, wear a watch and check it when you feel like you're nearing the end of the interval?

I have a friend do it.

[rjw059 0]

Not to try and hijack the thread, but how do you guys go about timing yourselves in your drills? Do you have a friend do it, wear a watch and check it when you feel like you're nearing the end of the interval?

I just wear a digital workout watch (Polar) w/ a stopwatch feature...it's pretty easy to hit the start/stop button at the start/finish of the runs.

[Law Goalie 147]

Great post, Trooper. That kind of graduated interval training is by far the best way for anyone to start. My wife's long-distance running books say much the same things about work-rest ratios, though the periods are longer and the intensities lower.

My only caution about plyometrics is that if you're overweight, they can cause damage to your joints and ligaments. Any bodyweight exercise is, naturally, made more difficulty by a greater weight of the body in proportion to strength.

Jeff's suggestion of starting with a low-impact exercise like cycling is a great idea: apart from tendonitis if you *really* overdo it, it's a very good to build a foundation of cardiovascular fitness without risk of injury. A rowing ergometer, for example, gives a far better overall workout, but you're at a much greater risk if your technique isn't perfect; I've seen more idiots hurt themselves on an erg than on any weight bench.

[furlanitalia 1]

One other thing I've done (just a little thing) is filled up my stick with water and taped it shut on top. I carry my stick in every workout I can (standing squats, anything on a bosu ball, plyo jumps). It adds significant weight to the stick and when I'm resting between exercises I often just stickhandle back and forth and take about ten shots (no puck, just working on snapping my wrists for an explosive shot). The other bonus is that everything I do feels more like a game situation (even if it is no where near close to being one)

[Trooper 8]

My only caution about plyometrics is that if you're overweight, they can cause damage to your joints and ligaments. Any bodyweight exercise is, naturally, made more difficulty by a greater weight of the body in proportion to strength.

Agree. Plyos are not a conditioning activity. If someone is overweight then their relative strength is probably low (no matter how much they can lift) and they need to get stronger and loose weight.

[Jarick 5]

I remember Gary Roberts saying how too many hockey players spend too much time riding the bike and not getting stronger. He worked out Stamkos with a ton of strength training over cardio, and it looks like he did a hell of a job.

If I ever get my lungs back, I'll be doing mostly squats and core workouts with a little cardio just to burn off some of the extra 20 lbs I don't need. But I need those damn lungs to get operational.

[furlanitalia 1]

Jarick you bring up a great point from early in the year. Use the bike to get in regular shape, but be prepared to push yourself and strengthen up your legs and core to get in hockey shape.

[ReggieDunlop 3]

A great cheap training tool

http://www.amazon.com/Everlast-7000-Person...r/dp/B000KQ0TJG

You can set the interval to 2 or 3 min intervals with 30 or 60 sec rest between and up to 12 rounds - -works great while riding a bike or runner since it has a arm ban strap included.

The other thing is diet and certain supplements can help with training and fatigue factor - your body will naturally develop the physical aspects over time depending on how you train - - interval is key for building tolerance to fatiguing - if you want to supplement intervals workout then weight lighting, and plyometrics as the others suggest - I do it all - but mostly interval cardio and little weight lifting and plyometrics. Nutritional supplements are a big part of my training and production on the ice. I take specific supplements for fatigue before the game and certain ones for recovery after. I will be launching a website soon (I hope) that will have training tips and supplements and I can get you some samples in the near future if interested of game day supplements to try for yourself - -in powder form to mix with ?? I use powerade melon because it has a slight sour taste and taste good with melon flavor. Supplements can help with the burning in the legs only if it's the right supplements - caffeine can cause this pain in some because it shrinks your vessels - -avoid caffeine on game days - drink milk it has potassium to help with endurance - simple stuff can help your game!

[jumtao 0]

Great advice Reggie!

What kinds of supplements do you take pre game to help with fatigue?

[gxc999 7]

The bike is great but doesn't help explosiveness much. You need to do plyometrics, suicides etc for things like that. Everyone has been giving great advice in this thread, btw.

[kovyperron5727 0]

The bike is great but doesn't help explosiveness much. You need to do plyometrics, suicides etc for things like that. Everyone has been giving great advice in this thread, btw.

Exactly. IMHO sprints are the most beneficial thing for any athlete. Do them on ice and during off ice conditioning

[Kevin 5]

Charles Poliquin trained Roberts.

I remember Gary Roberts saying how too many hockey players spend too much time riding the bike and not getting stronger. He worked out Stamkos with a ton of strength training over cardio, and it looks like he did a hell of a job.

If I ever get my lungs back, I'll be doing mostly squats and core workouts with a little cardio just to burn off some of the extra 20 lbs I don't need. But I need those damn lungs to get operational.

[SirJW 207]

During the game I like this;

http://www.accelerade.com/

[SB39 2]

OP: Guy, you could be gassing for a bunch of different reasons, so you need to post your vital stats; height, weight, fat%, strength numbers, mile time, any medical problems. You could have bad endurance for reasons like: you're too big/fat, you have lung problems like asthma, your nutrition sucks, you have weak muscles, you have bad muscular endurance, you don't pace yourself well, you drink too much booze, you eat too close to gametime, etc. We can't blind diagnose what's the best way to get your endurance up without more info.

That said, 200 and 400 sprints are a great way to up your endurance and get lean. Hill sprints and repeats (not sprints) are great since they use pretty much the same muscles in close to the same posture as skating. Another thing that can take away from endurance is your stomach/core. If your core (abs, low back, hip flexors) isn't strong collectively, you don't transfer as much energy through your body in every motion, making you have to work harder to get the same results.

[gxc999 7]

One thing I notice, if I'm starting to get sick, even a little bit, my conditioning is cut in half. I've sometimes realized I was starting to get sick because of hockey before anything else tipped me off.

[Trooper 8]

Charles Poliquin trained Roberts.

Enough said right there. Poliquin should be required reading for anyone interested in sports conditioning.

[furlanitalia 1]

During the game I like this;

http://www.accelerade.com/

I remember drinking that stuff years ago when it first came out (or I first saw it). Was not a huge fan and it was pulled off the shelves everywhere locally within the month. Never realized it was still around.

[Jarick 5]

Noted on Poliquin. Looks like a very accomplished trainer. Going to look up some of his books.