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puckguy11 11-14-2010 08:47 AM

Building Stamina
 
I have been "chosen" (but will do so very willingly) to play in my HS hockey team's alumni game right before Christmas. In order to get in some shape for the game, I've been biking and lifting weights, but my real issue is building stamina. When I scrimmaged with them last year, I was shell of myself playing only a shift and despite the lack of energy I wanted back out there against my coach's wishes. I don't want a repeat this season. How does one exactly "build stamina"?

Crosbyfan 11-14-2010 10:01 AM

Basically you need all around general fitness plus some hockey specific fitness for skating shifts and recovery.

So 1. General fitness program
2. Do some skating or play some hockey (or equivalent)

Ozolinsh_27 11-14-2010 01:09 PM

Do some fitness work that resembles hockey shifts to develop your anaerobic system and recovery three times a week.

This is from New Rules of Lifting book by Alwyn Cosgrove & Lou Schuler:

Warm up 5 mins, do a couple rounds 1 minutes fast then 2 mins slow several times over and cool down 5 mins.

Start with say, three rounds week 1 and if you find it getting easier, aim for adding an additional round whenever you notice it getting easier - progression is key.

(Disclaimer: in the book, it tells you to stay at 3 rounds for first four weeks and to either complete this on a non lifting day or after lifting - never before lifting because its just too detrimental and will likely take too big of chunk out of your glycogen stores)

Fleuryoutside29 11-14-2010 02:57 PM

In addition to everything that has been said on this thread already, I have found that the best way for me to build stamina for playing hockey is to simply get on the ice beforehand. I'm a few years out of playing competitively and despite being in the gym and doing cardio, skating just uses different muscles and when I get on the ice during the summer, I build more stamina every time I step on the ice.

TBLfan 11-14-2010 07:12 PM

The trick is pushing yourself and getting used to pushing yourself past the point of being tired. Once you hit your "second wind" you will always feel a little tired but you can go on forever. I'm sure you can do this with sprints or on a bike, but I do it with playing hockey, normally 4-on-4 or 3-on-3.

The Tikkanen 11-14-2010 07:17 PM

High intensity training. No rest in between sets, low reps, hig weights, build explosive muscle that recovers quickly. Eat a banana to inhibit lactic acid buildup. Eat properly from now until you are supposed to play. Cut body fat. Do cardio. Play pickup.

ShawnTHW 11-14-2010 07:55 PM

Jump rope. Trust me.

Blues88 11-14-2010 08:19 PM

Squat for strength. 5-8 reps. 3-5 sets.

Dont make the same mistakes I made (embracing this way later than need be)

I squatted for a few weeks after I started a regimen early last year. Skating and stamina were never better. Was on the ice 3 days a week @ 2 hours/day. Squats 3x a week.

Drastic improvement.

Good luck.

Bobby 77 11-19-2010 07:22 AM

Quote:

Originally Posted by puckguy11 (Post 28936068)
I have been "chosen" (but will do so very willingly) to play in my HS hockey team's alumni game right before Christmas. In order to get in some shape for the game, I've been biking and lifting weights, but my real issue is building stamina. When I scrimmaged with them last year, I was shell of myself playing only a shift and despite the lack of energy I wanted back out there against my coach's wishes. I don't want a repeat this season. How does one exactly "build stamina"?

Add the jump robe to what ever your doing. http://hockeystrengthconditioning.co...e-jump-rope-2/

I use the one above and am in the best shape (for hockey) of all the guys on my team. There's some that have use P90X and some other programs but they don't get the same results because those programs on not for hockey.

Seriously, add the jump to your workouts a few times a week.

Ani simov mal 11-19-2010 12:41 PM

Aerobic and Anaerobic training. Aerobic is a 1:1 work-rest ratio and its the most important source of energy in your body. If you want do on ice aerobic exercise, then do something like skate laps for 10 minutes and then coast for 5 minutes for a total of half an hour. For off ice you can do pro shuttles. Anaerobic is used for bursts of speed. For on ice you can sprint full speed for 15 seconds an then coast for 45 seconds. Off ice you can do 20 yard sprints, or intervals.

Badger36 11-19-2010 04:42 PM

Theres no replacement for skating, IMO. Start going to public skate and do as many laps as you can.
Off-ice training helps, but there is no replacement for ice time.

puck noob 11-19-2010 05:42 PM

what i do is go out to a trail near my house and I will sprint full speed for 45 seconds then stop, wait 30 seconds then go again and repeat.

Ani simov mal 11-19-2010 06:50 PM

Quote:

Originally Posted by Bigchiefwantdacup (Post 29052019)
Theres no replacement for skating, IMO. Start going to public skate and do as many laps as you can.
Off-ice training helps, but there is no replacement for ice time.

Of course, but you also have to remember if you're doing on-ice aerobic training then you're going to be breaking your skating technique and building bad habits.

Halifaxhab* 11-20-2010 08:56 AM

no need for weights. Do Plyometrics 2-3 times a week and some basic areobic training. You'll notice a huge difference after 4 weeks.


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