The RinkFor the not so ready for prime-time players, coaches, referees, and the people that have to live with them. Discuss experiences in local leagues, coaching tips, equipment, and training.
What you want is functional training. Not lifting weights in the gym, but working on movements. Yoga is a great way to strengthen your core and balance.
For cardio, I would recommend intervals. you are not going to be skating long distances, so necessary to run 10k. Your shifts are what a minute tops? So run on a track or carry a stop watch and while you do your runs sprint for 30s, 45s, 60s, keep going to up to about 2 min sprints then work your way back down. If you are on a track do sprints of 50m, 100m etc per lap. Great way to improve endurance and stamina. You will be able to go hard all game.
For training in the gym, find some exercises involving bosu balls, swiss balls, and medicine balls. You can do any of your typical wieght lifting involving these items.
Hills are a great natural way to improve your foot speed and power.
Really work your legs, not necessarily heavy weight but explosiveness. Whether it be squats, lunges, hops up stairs. By increasing your explosiveness you will increase your speed.
In season, really depends on how many times you skate per week.
For cardio, I would recommend intervals. you are not going to be skating long distances, so necessary to run 10k. Your shifts are what a minute tops? So run on a track or carry a stop watch and while you do your runs sprint for 30s, 45s, 60s, keep going to up to about 2 min sprints then work your way back down. If you are on a track do sprints of 50m, 100m etc per lap. Great way to improve endurance and stamina. You will be able to go hard all game.
I do this on a treadmill 2x a week for about a half hour. My third day of cardio I do a run of 3-4 miles.
For my intervals, I start with a jog at about 6 mph for about a minute, then bump it up between 7-10mph for about 60-90 seconds. Repeat for about 30-40 minutes. People around me kinda give me an odd look since I'm constantly playing with the treadmill and adjusting the speed up and down but nobody has questioned me about it yet.
The treadmill I'm running on has an interval program, but it's more of an incline run than a speed interval. Would the incline be more helpful in place of the speed?
I do this on a treadmill 2x a week for about a half hour. My third day of cardio I do a run of 3-4 miles.
For my intervals, I start with a jog at about 6 mph for about a minute, then bump it up between 7-10mph for about 60-90 seconds. Repeat for about 30-40 minutes. People around me kinda give me an odd look since I'm constantly playing with the treadmill and adjusting the speed up and down but nobody has questioned me about it yet.
The treadmill I'm running on has an interval program, but it's more of an incline run than a speed interval. Would the incline be more helpful in place of the speed?
Not unless it leaves you severely winded..
The whole concept of HIIT is to get the heart beating near it's max, working your body past the anaerobic threshold (~85-90% of max)
A lot depends on what kind of job you have, how often you're playing hockey, are you in a physical league, how old you are, etc. I have a program that works for me but I'm 35, work for FedEx so my legs are always tired and I'm in 2 ice leagues and try to play pickup once a week. So if I ran hills like you guys did I would be in a constant state of exhaustion since I don't recover as fast as I did when I was 19. When I lift weights I never go to the fatigue point, just try to build short, explosive muscles with a short recovery period. Very rarely run, usually stick to the bike, ellpitical for cardio.
I do weights for chest and back, bit of bicep curls.
Mainly lunges and leg press, abs work for stability and core strength.
Cardio on treadmill and some rowing for all over conditioning.
Always changing what i do to help promote gain. Don't like to let workouts get stale.
For Hockey players, I don't suggest cardio training during the season... Guy's are overtrain and all they need is some rest. The only cardio they do is from their games and practice that's it, no need to do some extra cardio in my mind.
They need to do some Strenght exercices to be stronger and faster on ice.
But for people who's playing one day a week and never do practice... Do some interval cardio about 3/4 day's a week.
Why do players hit the bikes and weights after games? What benefit does lifting and cardio do after a strenuous workout?
Most guys don't weight train after a game. Doing it after a practice adds an element of strength training to an otherwise skill and cardio focused session.
The bikes after a game are to get the lactic acid out and allow your muscles to cool off- get blood in there with fresh oxygen to make sure they stay fresh. If you're pushing yourself on a post game rid you're doing it wrong.
I just run on the Tread mill 3 or 4 times a week and do some weight lifting I never really trained just for hockey I should think about doing that now though.
it's an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15-30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.
----------
As a goalie I am sticking to strength training with free weights. Squat thrusts, lunges, etc with a bar/dumbbells. For endurance I still do cardio every few nights to get my heart racing.
I've wanted to get into Yoga/Stretch class for awhile for flexibility.
