Hockey Monkey Article
Coach Peter Twist:
Strength and Conditioning Coach Peter Twist of the Vancouver Canucks says, "For hockey performance, it is most important to build strength and flexibility in the 'speed center.' This includes the abdominals, low back, hip flexors, hip extensors, adductors, abductors, and glutes."
Coach Randy Lee:
Strength and Conditioning Coach Randy Lee of the Ottawa Senators adds, "Train for athleticism and a strong core. We use lots of single leg exercises, even doing dumbbell rows on a single leg. We also use the stability ball for some exercises. We do this all year round and really see the benefits, even during the season.
"These exercises even benefit the guys that are already very strong in traditional exercises. Single-leg exercises make players much more stable on the ice and help the players from getting knocked off the puck." When it comes to strength training, experienced coaches have many valuable tips.
Charles Poliquin:
Charles Poliquin recommends the use of the step-up over the use of the squat in development of skating power.1 While it is great for all of these muscles to be strong, it is also important for the player to be able to move explosively.
Coach Mike Gough:
Coach Mike Gough offers an intensive and comprehensive hockey (and football!) preparation program each summer in Ottawa, Ontario. When asked to summarize his training philosophy, Mike said, "Hockey demands high levels of speed, power, agility and anaerobic fitness.
"A comprehensive strength-training program is the foundation of a hockey specific conditioning program. But even more important are the Speed, Agility, Plyometric and Anaerobic training which is what makes the difference with elevating on-ice performance. I feel that this type of training takes my athletes to the next level."
Increases in speed, footspeed, power and lactic acid tolerance are the keys to elevating an athlete's hockey performance. I suggest 3 intense speed-agility-plyometric sessions per week complemented with three to four strength training sessions per week.
As the season draws near, I usually lighten up on the volume (reducing it to only 2 strength sessions) as the athletes are conditioning on-ice as well." You can learn more about Coach Gough's program and experience at www.optperformance.com and www.cbathletics.com.
Many players may ask why the emphasis is not on bench presses and leg extensions? Coach Gough explains the value of more important explosive training, "Train at high speeds.
Do every speed, agility and plyometric drill as fast and as explosive as possible. Constantly change exercises or drills to challenge the body, increase the difficulty, and add stability and balance into drills. Remember we must not only train the muscles but also the brain!"
Becoming Informed:
It is very different to prescribe a "one size fits all" program over the Internet. As a player, it is your best bet to become informed and to identify your priorities over the off-season. What is holding you back from being the best player you can be? If it is on-ice quickness, then focus on developing explosiveness outside of the weight room.
If you simply need to gain muscle, then you may want to include up to 4 weight workouts per week, plus a major overhaul on the nutrition program to make sure you are eating properly. The MASSIVE ACTION program has all the details for that.
The CB ATHLETICS hockey program and MASSIVE ACTION manual are not restricted to hockey players, as both will benefit all athletes in power sports. The speed-agility-conditioning sessions are also excellent for all athletes.
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