is fitness my problem?

[summoz 0]

Hey guys,

Iv'e been playing for a few years now, bout twice a week with 1-2 games on the weekend.

Lately i've been getting frustrated with my game play. It's only now ive actually thought about my on ice performance.

Basically, i'm fairly skilled and can definately hold my own. My problem is that i can turn the gas on in the 1st period and absolutely dominate, however halfway through, i'm gassed to the point where i'll end my shift and have no energy to get back on.

It's so frustrating because i do so well early on in the game, but get dominated due to tiredness and heavy feet.

Anyone got any recomendations where i can stop this feeling?

Thanks,

Craig

[splitbtw 2]

Sounds like fitness. Cardio or interval training wouldn't hurt. Maybe try it for a week or two and then skate again to see if a difference is noticed. Rince and repeat after a couple weeks. If you feel better after getting a couple workouts in, you have your answer.

[summoz 0]

Ya thanks for that.

Simple answer but i just wasnt sure.

Are there any programs for fitness that i can follow for a couple weeks?

[splitbtw 2]

The best I found was doing Insanity for two weeks. Other than that, I have gone from running and lifting to modified cross-fit at home. Ignorning speed, I found any exercise during the week helped in games and any exercise before pickup helped pickup. A lot was expanding lung capacity and not muscle endurance. Jump rope, interval training or long distance running should help.

What gets tired first? Legs or lungs?

[Machinehead2k5 32]

I'm about to start INSANITY next week for the same reasons and for weight loss reasons. I'll also chime in a couple of weeks. 5'8'' 225lbs starting INSANITY.

[splitbtw 2]

Insaniity was the best thing I ever did period. I am about 6'2" and 200 and Insanity was amazing. The only problem was I didn't have the time in the day as the busier I got, the less I wanted to do the daily workout.

One thing I found very helpful was timing the schedule so my off day was the day after my weekly beer league game and the hardcore stretch was the day of the game. I felt warmed up before I stepped on the ice those days.

Also, the longer you go through with it, the more shredded you will get and see the on-ice benefits with the types of workouts. It has to be the best dryland training without weights for hockey.

[summoz 0]

Hmm.. never heard of Insanity before.

Can you guys link the program please? Tried googling but only a video came up (blocked at work).

It's hard to pin point what gets tired... I know exactly when it happens though.

Example: Pucks gets loose into the corners and i spend a good minute fighting oponents digging it out. We finally dig it out and i spend another 5-10 seconds stopping and starting, shoving trying to get a clean break and make a pass. After all that, my legs are aching like f**k, it feels like im carrying 10kg on concrete on my ankles and i need to catch my breathe. I know most people would be tired after an episode as such but i don't think its normal for someone to be so gassed to the point where i'm stuffed for the rest of the game.

It almost feels asif i have 1 or 2 big bursts of energy per game and then i may aswell sit down.

I'm a stay at home defender so that probably explains why it's taken so long to realise.

[x-axis 44]

I'd make my workout more simple if your issues are stamina related, as they seem. Focus on the time domain of hockey. Ride a bike or run on a treadmill or just run on a track full out for 1-2 minutes, or however long your shift normally is. Start with 8-10 repetitions, then gradually build up to the number of shifts you'd have in a game. Then I'd mix in light plyometric and powerlifting movements, as you get comfortable, further along your training.

[summoz 0]

That sounds good.

I've got a stationary bike which i can set to soft and hard momentum.

I've also got an agility ladder which ill do straight aferwards.

How many times per week do you think i should do this? I'll probably mix in powerlifting and weighted leg exercises on the days im not on the bike for strength.

Im gonna be a busy guy as i'll have to mix in off-ice shooting/puck handling prac aswell.

Recovery will probably be an issue as i play 1-2 games every weekend.

[gxc999 7]

I don't think you answered the question yet, is it more legs, lungs or a combination? The legs will obviously require work aimed at muscular endurance, whereas lungs will simply mean time to do more cardio. So which is it?

[summoz 0]

It's more-so legs. They are extremely fatigued.

I force myself to breathe properly on the bench instead of slouching over which helps alot with lungs.

However it's the 50kg concrete legs that kills me.

[gxc999 7]

Well, the legs are not that difficult if they're the only issue but they may take some time. You must first identify what specific muscles are giving you a problem before creating a plan to address the issue. Is it a quad/hammy issue or more hip related?

[summoz 0]

Quad/hammy/calves bud.

[IniNew 53]

run some HIIT's. Simulates hockey perfectly. Push yourself. Profit.

[chk hrd 164]

don't overlook nutrition. you could be running out of energy because your body is out of gas. I read an article about glycemic indexes and hockey. The trainer interviewed gave his players easily digestable sugar (like jelly beans) before the game and carried some on the bench. The short term energy they got helped offset what they were loosing from thier pregame meal.

The heavy feet feeling could also be a build up of lactic acid.

[shoeshine boy 242]

an important question that no one has asked is, how long are your shifts? I know guys who try to take 3 and 4 minutes shifts and then can't understand why they're gassed in the 3rd period. in adult beer league shifts should be 1:30 TOPS for a forward.

[hunt3rsean 44]

I've had similar issues as the OP. 1st period and most of 2nd period no problem being explosive and strong on the puck. Come the end of 2nd and all of 3rd I had to take noticeably shorter shifts and wasn't as strong with the puck. Finally got to a point I knew I had to change something. Here is what I've done so far.....

- Eating differently. I've concentrated on more calorie/protein heavy foods. I'm 5'11" - 165lbs. My metabolism is through the roof and it's near impossible for me to gain weight without focusing on doing so. I've upped my intake to try and put some weight on which will go along with my other changes.

- Started weight lifting....again. I was weight lifting 4-5 days a week mainly for injury prevention. Wasn't really trying to gain mass or strength, but keep a muscle tone on to help against getting hurt. I've decided to lift again but also try to increase strength. I've just started the Westside lifting program for Skinny Bastards. I'm only a few weeks in but can already tell a difference in my body confidence on the ice. If that makes sense.

- Started cardio. I hate cardio. I think it's boring and tedious. But, it's necessary if you want to keep up your stamina on the ice. Instead of running all the time I've mixed in cycling a lot. I like cycling because not only does it allow you to get your heart rate up and keep it up, but I feel a more "all over" burn in my legs. Quads, Hamstrings, and Glutes.

I would say after 2-3 weeks of this I already noticed a difference on the ice. Board battles become easier and you have more muscle energy through all of the game. Right now I'm going to the gym 3-4 days a week lifting weights and doing a minimum of 20min cardio 3 days a week. So far, it's worked out for me.

[215BroadStBullies610 435]

Squats. Lunges. Plyometrics. Riding the bike will also help.

[summoz 0]

Cheers for the replies guys.

Few points i can answer here:

I'm very strict with my nutrition. I consume 5 meals a day (6 is very hard with my schedule). All including 1/3 Protein (fish), 1/3 brown rice and 1/3 vegies. Oats w/ banana and fish tabs for breakky.

I throw in a shake for breakfast aswell as after training. Shakes include dextrose and i've just started adding creatine for improved recovery and strength, in hoping that it works.

I have my pre-game meal + a multi vitamin 3 hours before hand, this includes on-ice training aswell. During games, i carry a water bottle and gatorade. I sip on water during periods and down the gatorade in between periods to maintain sugar levels like "chk hrd" stated. Since doing this, i found i could go a little longer but theres still a major issue.

My shifts are 1:30 - 2 mins long. Some shifts are easy, but some are painful and actually ruin my game as im on the puck the whole time. I need to get to the point where these shifts aren't going to ruin me.

Last night, i tried simulating shifts in a game on the stationary bike. I started off with medium resistence, going medium to hard pace for 45 seconds x 8 sets @ 1 minute rest periods. I'm just going to say that i've never experienced so much pain in the legs in my life! It was brutal.

Had a 10 minute break aftwards and got out the ladder and spent 10 mins doing quick feet drills followed by Box jumps.

I'm going to continue doing this same routine once a week on a Wednesday with weight lifting twice a week on a Monday and Friday. Weight lifting will include basic powerlifting exercies with some leg focused lifts like the 1-legged squat and calf raises etc.

Any input on the above would be great, i'd like to know i'm on the right track and not wasting my time.

[chk hrd 164]

Not sure what level you are playing but 1:30 - 2 minutes shifts for competive (non-beer league) is way to long and should be the max even for beer league, especially if you are playing on the puck most of the time. You haven't said how long your rests are between shifts. Many people recommend a rest period twice what you shift was for recovery. You would need to sit 3-4 minutes with your shift lengths. Think about it, pros or high level players usually go 30-45 seconds and have a 15 minute break between periods. They are some of the best trained athletes in the world and don't shift for as long as you.

Your body can only do so much.

[moreoutdoor 6]

That sounds good.

I've got a stationary bike which i can set to soft and hard momentum.

I've also got an agility ladder which ill do straight aferwards.

How many times per week do you think i should do this? I'll probably mix in powerlifting and weighted leg exercises on the days im not on the bike for strength.

Im gonna be a busy guy as i'll have to mix in off-ice shooting/puck handling prac aswell.

Recovery will probably be an issue as i play 1-2 games every weekend.

your query about INSANITY - go here : http://en.wikipedia.org/wiki/Beachbody

you're asking for a fitness program here, but with no clear definitions as to where you currently are...

how old, height, weight, BMI ?

and with all your comments, it seems like you're workin out all the time.

if you're doing as much as you note, then maybe 'lack of recovery' may be a prime deterrent to expected improvements.

Proper recovery periods are as important as the actual workouts.

Cardio/Aerobic conditioning is a long term thing and mixing it with a concerted strength training program is difficult. You can overdo both, at the same time.

In addition, periodization is an accepted fact in ahtletic performance, and should be recognized in any training program.

Then, as you note, there is nutrition - both overall as well as pre-game prep.

pre-game warm-up, any?

it sounds like you really need to get focused on prioritizing improvements, go after those with a well-conceived plan. If you can't 'contain' yourself and follow something, then a find a way to get a fitness coach.

...comment from another sport I'm deeply involved with... "it never gets easier, you just go faster..." that from Greg LeMond

[jds 20]

Glutamine is also great for recovery. Throw some of that in with the creatine.

[Vulcan7905 88]

Not sure what level you are playing but 1:30 - 2 minutes shifts for competive (non-beer league) is way to long and should be the max even for beer league, especially if you are playing on the puck most of the time. You haven't said how long your rests are between shifts. Many people recommend a rest period twice what you shift was for recovery. You would need to sit 3-4 minutes with your shift lengths. Think about it, pros or high level players usually go 30-45 seconds and have a 15 minute break between periods. They are some of the best trained athletes in the world and don't shift for as long as you.

Your body can only do so much.

This right here says it best. I limit my self to 40 to 60 second shifts. I feel the same third period as I did the first with a little water when I sit down.

[summoz 0]

Yup, definately 1:30-2 minute shifts.

It's quite possible this is the issue.

I could sit here and answer with paragraphs but i won't so to put it short, i don't think i'm over training, however ive just started thinking about recovery.

I'd seriously like to find out how NHL players train with there schedule of games and on-ice training. I couldn't imagine off-ice training being as hardcore as i think as recovery would be an issue if they are playing 2-3 games a week.

[LA Dangler 0]

jump in one of those pure oxygen tanks. floods the blood with massive amounts of oxygen to feed your muscles and recover in a fraction of the time your body would naturally do it.