Tabata/HIIT question

[pizzakid13 5]

i got it.

[goosedennis 0]

I've heard 10/20/30 is good. Choose 10 reps of one exercise, do 20 of another, 30 of another and rest 20 seconds before doing it again.

[flyguy1 1]

I want to increase my endurance and stamina on ice...I feel by the 2nd period my legs are already tired. I figure I would ask in this thread instead of starting a new one.

I've been doing a lot if reading about speed endurance and quick feet drills. Now I workout in the gym a few times a week and wanted to add this side of training to help me keep my endurance and speed throughout the entire game.

I know HIIT is the best way to go, what i did a few times is stationary bike light for a minute and then hard standing riding for 1 minute to mimic a shift on ice. Then will throw a wrinkle and a set of 12-15 burpees after a minute of light riding. Do maybe 3-4 sets with the burpees. This cardio session is after weight training and usually only 15 min. If I do this a couple times a week will this help me last all game? How many sets should I try and hit? Is there anything else I can add to get me into hockey shape?

As for off ice quick feet drills, what can I do in the gym? I read something about dot jumps? Is there anything else?

I play once a week and feel like my 1st shift and the best and strong, then start to drift alittle with good bursts. I want to be able to be strong with good bursts of speed throughout the whole game, all shifts.....

Any insight would be great.

[jds 20]

I might suggest you NOT do your interval HIIT workout after a weight workout. You won't be able to push yourself as hard since you will already be fatigued. With TABATA and/or HIIT you want to hit close to 90-95% of your max which is very, very taxing and difficult. You could find yourself overtrained or not getting as much of a benefit from the interval session as you are hoping. There is, however, evidence that training muscles in a fatigued state teaches them to perform better when fatigued. Just be careful you are not doing plyometrics or anything as form is crucial and if you are fatigued you could end up getting sloppy and hurting yourself.

There is all out speed which is purely anaerobic. Short sprints at all out effort (invest in a heart rate meter if you can. You will be amazed to find out that what you thought was your maximum is NOT your maximum) This will be build your speed. Then there is threshold training which is the point at which you can work and still metabolize the lactic acid in your muscles. Your inability to not results in that burning feeling and ultimate failure of your muscles to continue.This is in the 80-85% of your maximum heart rate range. This is where your ability to continue at intense efforts for long periods of time and recover easier is improved. This training is great for improving performance late in competition. If you don't have a heart rate monitor (I did triathlons for years and was as geeked out on gear as they come) you can always use perceived exertion or the BORG scale (google it). So, to sum up, mix in some short full out sessions, and some longer not as hard sessions.

[flyguy1 1]

I might suggest you NOT do your interval HIIT workout after a weight workout. You won't be able to push yourself as hard since you will already be fatigued. With TABATA and/or HIIT you want to hit close to 90-95% of your max which is very, very taxing and difficult. You could find yourself overtrained or not getting as much of a benefit from the interval session as you are hoping. There is, however, evidence that training muscles in a fatigued state teaches them to perform better when fatigued. Just be careful you are not doing plyometrics or anything as form is crucial and if you are fatigued you could end up getting sloppy and hurting yourself.

There is all out speed which is purely anaerobic. Short sprints at all out effort (invest in a heart rate meter if you can. You will be amazed to find out that what you thought was your maximum is NOT your maximum) This will be build your speed. Then there is threshold training which is the point at which you can work and still metabolize the lactic acid in your muscles. Your inability to not results in that burning feeling and ultimate failure of your muscles to continue.This is in the 80-85% of your maximum heart rate range. This is where your ability to continue at intense efforts for long periods of time and recover easier is improved. This training is great for improving performance late in competition. If you don't have a heart rate monitor (I did triathlons for years and was as geeked out on gear as they come) you can always use perceived exertion or the BORG scale (google it). So, to sum up, mix in some short full out sessions, and some longer not as hard sessions.

thanks man, my main goal is try and not give up weight training and add HIIT to help with my speed endurance. the threshold training seems spot on to what i need most, since by the middle of 2nd period my legs feel like noodles and have only a few bursts when i can rest alittle longer on the bench. Alot of times we play with 2 shifts and its pretty taxing since im just getting back into playing.

If i understand you correctly, in order for me to be able to prolong the lactic acid or be able to still metabolize the lactic acid in muscles, i should focus on mainly getting my heart rate up to 90-95% (HIIT) or 80-85% (threshold training)? since i was thinking about doing this after the gym workout, my main exercise i was thinking was stationary bike light then hard for 1.5 minute to mimic a shift on ice. and even add a set of burpees which really gets my heart rate up. also was thinking about doing jump rope for same 1.5 minute intervals.

Ive done this a couple times and haven't really suffered with bad form. I want to step up my training and do anything that will help me improve my on ice endurance....I also play 1-2 times a week so im assuming that since the season just started im getting tired faster and i should get better as the season goes.

[jds 20]

If i understand you correctly, in order for me to be able to prolong the lactic acid or be able to still metabolize the lactic acid in muscles, i should focus on mainly getting my heart rate up to 90-95% (HIIT) or 80-85% (threshold training)?

The higher end of threshold training is where you are at a point where the lactate is starting to accumulate but not quite to the point where you can't clear it. That is what happens in the anaerobic training where your muscles ultimately fail. Just a side not, lactic acid is a fuel that your muscles use and not a waste product as previously believed. The reason it builds up is because your muscles are not able to utilize it efficiently enough.