Off Ice Summer Drills

[biff44 0]

I do box jumps with my trainer, I've been with him for about 3 years now, I'm pretty flexible. But yeah, I do see where you're coming from with the injury factor

I think a trainer would put a typical person thru a month of deadlifts and other plyo (like bounding, etc) before he would start them on box jumps--and even then start you off with small boxes. There is just too much tendency for someone to rip something up otherwise. They want to build up the tendons and muscles first, before doing the box jumps to further build up the tendons and muscles!

[chuffy 2]

Hi guys,

Any tips on improving endurance? I'm trying to focus on imporving my gas tank over the off season. I think I'll be more confident on the ice knowing that I'll still have a bit left in the tank at the end of the game.

I do cardio in the gym but I know it's not effective enough as I was at a summer hockey session where we played 4v4 with 1 spare player each bench for 35 mins (wasn't a lot of people in attendance)and i was totally drained after 15mins

Am I just looking at long distance running or keep up cardio at gym? We have thoes wave machines (as seen on the other thread) and I try and do 20 mins of:

2mins high effort

1min low effort to rest (then repeat)

Just trying to simulate being on ice.

[AlphaSierra 1]

You are taking in an insane amount of protein. If your diet is not vegan, then ONE 20 to 25 gram protein shake within 30 minutes of your workout is plenty. The rest of your daily protein (1 gram per kg of bodyweight) should come from your meals. If your trainer suggested 200 grams a day for you, find a new trainer. You only need about 100 to 125 grams a day. You are going to get heavy and slow real quick on his "plan", or making the switch to football tackle. Google intake amounts if you like.

[Kevin 5]

There is big difference between box jumps (jumping onto a box) and depth jumps (jumping off a box onto the floor). Depth jumps are an advanced exercise while box jumps are an intermediate exercise.

[Quintin 16]

You are taking in an insane amount of protein. If your diet is not vegan, then ONE 20 to 25 gram protein shake within 30 minutes of your workout is plenty. The rest of your daily protein (1 gram per kg of bodyweight) should come from your meals. If your trainer suggested 200 grams a day for you, find a new trainer. You only need about 100 to 125 grams a day. You are going to get heavy and slow real quick on his "plan", or making the switch to football tackle. Google intake amounts if you like.

It definitely isn't an insane amount of protein and won't be harmful to him physically in any way. He's at the age where the body's most likely to grow and his trainer addressed that quickly with his diet and training.

Only way for him to become big and slow is if he consumes INCREDIBLE amounts of calories, carbs, proteins and fats, probably up to 10,000 calories or so. Scotty has it all down to a T when it comes to nutrition.

From reading the exercises he's doing, all the weight training is only going to make him perform better and incorporating dynamic exercises with his weight training won't hinder his mobility at all (look up Russian Conjugate training or Joe DeFranco's "Westside for Skinny Bastards").

Hi guys,

Any tips on improving endurance? I'm trying to focus on imporving my gas tank over the off season. I think I'll be more confident on the ice knowing that I'll still have a bit left in the tank at the end of the game.

I do cardio in the gym but I know it's not effective enough as I was at a summer hockey session where we played 4v4 with 1 spare player each bench for 35 mins (wasn't a lot of people in attendance)and i was totally drained after 15mins

Am I just looking at long distance running or keep up cardio at gym? We have thoes wave machines (as seen on the other thread) and I try and do 20 mins of:

2mins high effort

1min low effort to rest (then repeat)

Just trying to simulate being on ice.

No wonder you're gassed if you're taking 2 minute shifts, regardless of 4v4 or not. Stick to short 45sec to 1 min shifts. Your legs (and lungs) will thank you.

Long distance running isn't really specific to hockey. Interval training is and train at a moderate/high intensity. Most important thing I can tell you is DON'T overtrain! Listen to your body and let it recover. Only perform interval training at most twice a week (plus hockey as well). You'll feel better for it.