In-Season Conditioning Program for Hockey Players

 

Every year hockey players are following hockey specific conditioning programs in the off-season to enhance the on-ice play and athletic development. These athletes push themselves to come into training camp with improved fitness levels from one year to the next. As a strength and conditioning professional, my objective is to ensure that an athlete’s physical development should improve from one year to the next, increasing their levels of strength, speed agility and power while decreasing the possibility of injury. By following a in-season conditioning program this can be accomplished.

 

In-season conditioning is often overlooked and as the season progresses as the focus is not on development but winning. As the playoffs begin, players are fatigued and their conditioning levels are far from what they were at the beginning of the season. Many athletes come back to me each summer and elicit the same testing scores that they had at the start of the previous summer. In short, we are not making any progress in their development as athletes. What can be done?

 

By following an in-season conditioning program, the athlete can maintain the level of physical conditioning attained following a comprehensive off-season training program. By completing 2 workouts every week the athlete can maintain if not improve their levels of strength, speed, agility and power. At the amateur level, this can certainly be the difference over your competition that have not considered implementing an in-season conditioning program.

 

The following are two samples of in-season workouts, which I provide my clients. Often time is limited, so if they can complete 2 workouts per week, lasting 20-25 minutes in duration; the athlete can maintain or improve the physical conditioning.

 

Workout # 1		Workout # 2
Double Leg Cone Hops	3 x 10 Sec.	Alt. DB Bench On Physio Ball	3 x 6 (Each Arm)
Squats	3 x 5	Med Ball Chest Passes	3 x 8
Hamstring Curl on Physio Ball	3 x 10	Chin Ups	3 x 6
Bench Press	3 x 5	Walking Lunges	3 x 6 (Each Leg)
Dips	3 x 8	Single Leg Cone Touches	3 x 12 Touches (Each Leg)
Med Ball Abs	3 x 20	Back Hyperextension	3 x 20
Cardio	20 min. @ 75 % Max HR	Cardio	15 min. @ 80 % Max HR

 

 

For strength exercises, the goal is to keep the reps low reducing the production of lactic acid and decreasing the possibility of muscle soreness post workout that may reduce on ice performance.

In addition, what we are targeting is maintaining the athlete’s strength levels, not muscle endurance or hypertrophy.  Aerobic workouts are included in the sample workouts. Two aerobic workouts per week are sufficient to maintain aerobic fitness. Other areas of performance conditioning such as agility and anaerobic training can take place during on-ice practice sessions. 

 

In-season conditioning is often overlooked but can provide the difference against your competition come playoff time. By training in-season we can help reduce the risk of injury while maintaining the physical gains made during off-season training.

 

 

Mike Gough, B.Sc., CSCS, CFC is the director of Optimum Performance Specialists (www.optperformance.com). Mike currently consults with amateur and professional athletes on sports performance conditioning programs. He recently worked with the NBA’s Toronto Raptors and the MLB’s Cleveland Indians. He can be reached via e-mail mikegough@optperformance.com or 613-261-3895.