Dryland & On Ice Training, Fitness & Nutrition - The Do's, Don'ts, and What Worked for you

[PinkApe404 4]

Not sure if there is an organized thread on Training & Nutrition, so if there is sorry for the redundancy and if not thought it would be a benefit to the group to have an organized source of training and nutrition input.

Currently, I am looking for some solid advice on putting together a good Dryland workout routine to allow me to improve my overall game and get into shape while i am at it. My goals are to become a stronger skater, increase endurance, balance, agility, and overall performance. I play several times a week for a beer league and I see that my endurance, skating, overall game can use a serious tune up.

I am really curious what has worked for you? What is a waste of time? What is not discussed or used enough that you feel might benefit me or others reading this post?

My Bio - 32 Years Old, 205 and am 5'10" / resting BPM 95-100 ( Horrible ) / Play several times a week.

[Vet88 674]

If you can't get ice training, best off ice I have found is a set of inline skates, abs blade on a straight shaft and a green biscuit. Get out on a smoothish surface and skate your butt off as many times a week as you can. You will build base fitness, improve your hands and overall skating ability. If you can't skate because of things like weather or lack of a suitable surface then there are plenty of off ice exercises on google - ladder drills, running, gym work. For specific ice training exercises get a shooting pad and a tape to tape device, this covers hand speed, puck control, passing, shooting. Add a slide board for additional balance and fitness work. For somewhere to start, Hockeyshot.com has a lot of tools for off ice training.

[SirJW 207]

Try a search here, there are several training threads.

[PinkApe404 4]

Thank you gents. I locked down a few YouTube channels where guys actually demo drills and workouts. Not too bad. I will post up if anything pops out at me that is beyond the regular hockey workout. But it seems no one re invented the wheel yet; same deal squats, lunges, core, back, hand work.

Vet88 - Agreed, no better way to get better at anything than doing it ..often. I have been doing a daily inline sprint with stick and biscuit.. It is a great workout either way you look at it.

One downside to inline skating is that I am extremely cautious of doing any maneuvering / agility ( cross overs / backwards skating / pivots / all the fun agility stuff ..etc) because the falling is to damaging. Ice or inline sport court you have less friction.. once you hit that concrete no matter how smooth it is it eats you up. Even when I go out in inline hockey padding / shinguards / gloves / helmet.. I fell a few times it took me out of the ice for 2 weeks. I did locate some rinks that have public ice during the week and was told that it is ok to bring a stick so as long as I don't play..so

Good Luck Fellas.

[Vet88 674]

A lot of public rinks will let you get out there with a stick. If you build a good rapport with them, go often enough so you start to become a regular and can get there in the quiet times - say less than 10 people on the rink, see if they will let you do puck drills in the corner. Huge emphasis on No shooting, no passing, no pissing people off, don't get in anyone's way. If you can do this it is one of the best ways to train other than having the rink to yourself, which sometimes happens when no one turns up to the public skate :)

I rearranged my work schedule to do this and get 2 hours in the middle of the day, a lot of the time on an empty rink. When other people are there I try to help them out, especially new skaters and kids. Kind of like a quasi free coach. Once the rink management know you are also helping them out there, they don't mind at all.

Oddly enough, another way to do this is to get to know the figure skaters and try and train with them. Same rules apply and I have found them to be really helpful and supportive. And you can learn an awful lot about edge control from their training drills.

[SydNap 25]

1. Find as much ice time as possible, and work on skating, stickhandling, and shooting

2. Create a workout plan that works for you. I have a leg day, upper body day, and core day, and any other "free days" I have I try to work in cardio. I prefer full body workouts, but my legs can't recover in less than three days before a hard skate (game) so I do my legs as far away from games as possible. Just pick something that works for you and stick with it.

3. Work stickhandling in your basement / garage if you can't get ice time. It helps a lot.

4. Try to find power skating in your area. It's the nuts...

[Stewie 721]

i want to get a plyometric box, a large tire and a sledge hammer for my "home gym".

[Slash13 7]

I'm thinking about getting myself a hockey traning program from hockeytraning.com. Have anyone tried whichever program from this site? Any piece of information would be appreciated. :) 

[GQRDY 24]

1 hour ago, Slash13 said:

I'm thinking about getting myself a hockey traning program from hockeytraning.com. Have anyone tried whichever program from this site? Any piece of information would be appreciated. :) 

I also thought about either getting one from HockeyTraining.com or 247Hockey but i cant find any reviews or anything on them.

The thing that puts me off is they seem to be 3 day programs and if you play a lot like i do its too much, plus they don't say what equipment you will need, i wouldn't want to buy a program then find out my gym doesn't have a certain something.

i did find this one from Nike/Garry Roberts online a 2 day in season program and a staged off season program.

http://www.hockeyeasternontario.ca/docs/NIKE_in_season_program.pdf

http://www.hockeyeasternontario.ca/docs/NIKE_offseason_program.pdf

[Slash13 7]

Thanks for the programs. 

I play only once a week, so whichever program would suit me. If I decide any buy it, I'll let you know.

If you think that 3 times/week is too much for you I would split the one week program to 2 weeks. 

[GQRDY 24]

cool please do.

i play about 5+ hours a week and have tried a 3 days program before just to much.

[Playmakersedge 58]

On 6/9/2014 at 2:04 PM, PinkApe404 said:

Not sure if there is an organized thread on Training & Nutrition, so if there is sorry for the redundancy and if not thought it would be a benefit to the group to have an organized source of training and nutrition input.

Currently, I am looking for some solid advice on putting together a good Dryland workout routine to allow me to improve my overall game and get into shape while i am at it. My goals are to become a stronger skater, increase endurance, balance, agility, and overall performance. I play several times a week for a beer league and I see that my endurance, skating, overall game can use a serious tune up.

I am really curious what has worked for you? What is a waste of time? What is not discussed or used enough that you feel might benefit me or others reading this post?

My Bio - 32 Years Old, 205 and am 5'10" / resting BPM 95-100 ( Horrible ) / Play several times a week.

Well I'm a beat up has been, but at one time I did get paid to play the game  .  My training off the ice consisted of cycling with a track bike I think a 52tooth front sprocket and a 12 tooth rear and road hard did hills .  I weight trained ,my arms and shoulder work was all done balancing on one foot then the other on a 2×4  . I did sprints up grass hills on the golf course with a back pack full of bricks.  I stretched every day .  I did leg presses with explosive push and ankle flexion.  I built a solid steel hockey stick  and messed around on waxed ply wood stick handling and shooting.  The steel  stick over my head  legs bent in a half squat and zteped side to side .  Front and back  . Did virticle leaps  and forward and back and side to side . I did bench pressing 3 reps two sets at as heavy as I could safe (I was alone)  explosive. Then go light and till failure. Lots of explosive calf raises, leg curls,leg extensions.     Diet was eggs, oatmeal, pasta,fruit,veggies, walnuts, protein powder, aminos , drank water and milk.   This was around being on the ice when ever possible, public sessions working on edges and I was very fortunate to have a rink local that the folks that worked there let me on when ever it wasn't rented.    I was doing this stuff at 12-20  17-20 trying to come back from my knee being caved in .  In shape I played at 275 -280 and 6'8"  So I had to be very careful with weight training because I already had mass and didn't want more . As it was I was taping elbow pass on and the shoulder pad arm straps.    So you can probably go a little harder with the weights.  If you haven't had power skating training I reccomend that .  I'm in N.Y. state if you're close or want to spend a week  here I can do that with you . Grab a piece of paper and write down where you need improving .   Hope this helps you a bit