Quickest Way To Build Up Endurance

Discussion in 'The Rink' started by Fan of The Game, Jun 27, 2007.

  1. Fan of The Game

    Fan of The Game Registered User

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    Hey,

    I just recentley have started to play hockey again and my legs have left me. What is the quickest way to rebuld my endurance. Any hel would be great.

    Paul
     
  2. RangersMoogle

    RangersMoogle Registered User

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    Sled dragging. It doesn't even have to be a 'sled' per se, just drag some heavy **** behind you. Attach a tire to a piece of plywood, put some rocks in said tire, and drag it behind you. It'll kick your ass, but it's good cardio.
     
  3. KT84

    KT84 Registered User

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    High Intensity Interval Training....look it up, there is a ton of literature on it.
     
  4. vivianmb

    vivianmb Registered User

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    i hated this one in juniors , but it is still in my routine almost 20 years later.
    i put a milk crate on the floor and do lateral jumps over it for a minute. (you know side to side with your feet together) ......in the old days it was the weight bench ...sigh....
    for the second set i carry 15 lbs. in each hand and do another minute of jumps.
    third and last ( unless i'm feeling saucy) i jump for two minutes with no weights.if i'm still in the mood, i grab the weights again and jump until i'm done. this excersise helps the lungs , the calves, and at the same time helps with footspeed.



    (that after a real light strength workout, bench press light weights many reps,good mornings light weight many reps, and some light shoulder work again light weight many reps. should help. hell i'm still playing with the twenty somethings well into my thirtys and they dont laugh.)

    sounds easy, but it will help with your stamina and leg strength.
    remember, keep the feet together and try to bend the knees while youre in the air and keep your shoulders as still and level as possible. up the height of the obstacle and /or the amount of jumping for desired effect.

    and remember ... always drink tons of water.
     
  5. Crosbyfan

    Crosbyfan Registered User

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    +1

    Obviously good for stop and go hockey but also a good way to train for "steady pace" sports.
     
  6. Whiplash27

    Whiplash27 Quattro!!

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    Anyone know how to increase leg speed? I know how to increase my leg power, but not the speed.
     
  7. vivianmb

    vivianmb Registered User

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    skate weights.
     
  8. LosT_PropheT

    LosT_PropheT Registered User

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    +1? Do you play M.u.g.e.n.?

    I heard those, "herbies" really help. Skate to blue line back, center back, far blue line back, end back. Do those for a certain block of time while gradually increasing the time every day.
     
  9. dwkdnvr

    dwkdnvr Registered User

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    For hockey, if you only do one thing then KT84 got it right with intervals. You can mix up the on/off times to vary the workout somewhat. Assuming this is for rec rather than high-level competitive I'd personally start with something like 30 on/60 off, but there are lots of options

    Depending on your goals/specifics though, some steady-state training can help with recovery as well. The idea is to raise your lactate threshold (LT), to provide more time in aerobic zones and less in anaerobic. For running, LT pace is roughly your 10k pace; the classic LT run workout would be 40 minutes, with the middle 20 being at LT pace. (the 40/20 workout works for cycling as well, but determining your LT is trickier).

    Basically, practice. Once again referencing running the typical drill for this is 'pick ups' - run steady state at 'tempo' (ie moderately hard), and then do 10 second intervals where you simply 'sprint', focusing on foot turnover. The on-ice hockey equivalent is probably 'hard between the blue lines' with the adjustment that you focus on foot speed/number of strides rather than exertion level as such.
     
  10. BNHL

    BNHL Registered User Sponsor

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    I agree with intervals. Can be grueling but great for oxygen training and power. I used to alternate with my regular 30 minute run/60 minute weight training. Cross training is very effective as different muscles are used and bike riding also. Boxers do a lot of diaphragm (breathing excercises) training to increase the ability to suck in air. After all that you just gotta skate.
     
  11. BNHL

    BNHL Registered User Sponsor

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    BTW,NHL players reportedly training with Mike Boyle will do power squat thrusts with 135 lbs for fast twitch muscle training of the legs.Squat slowly and explode through the thrust (lift). 3 sets of 8-12 with a max of 60 secs between sets. Remember,these are pros,start light,any weight resting on the back of the neck (C8/T1 joint) can be bad. I prefer squats using dumbells in each hand.
     
  12. Ola

    Ola Registered User Sponsor

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    Don't be in a hurry! ;)

    But seriously, it takes time, and rest is just as important as dooing the work.

    Dragging stuff is seriously underrated.
     
  13. mooseOAK*

    mooseOAK* Guest

    The title of the thread is a bit of an oxymoron.

    Play a lot of hockey, that's really the best way.
     
  14. Brunomics

    Brunomics Registered User

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    have a lot of sex, oh wait wrong type of endurance;)
     
  15. tiger_80

    tiger_80 Registered User

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    I am not sure what exactly you mean by "leg speed"?

    The frequency with which you move your legs is genetic and you can't do much to improve it. What you CAN do is increase the length of your stride that will decrease the time it takes to get from point A to point B.

    The length of the stride can be improved by working on your leg strength--lounges with dumbbells or weights, squats.

    A very effective exercise is the following.
    Hold 2 dumbbells in your hands 40-85 lbs each (whatever you can do), squat, then jump as high into the air as you can. Repeat 8-12 times. Rest for a minute. Do 3-4 sets.

    To improve quickness (foot speed), the best exercise is skipping rope 15-30 minutes a day.

    Complement your work-outs by running. Sprints are particularly good to improve leg strength and speed.
     
  16. XX

    XX It's finally over

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    Right answer.
     
  17. Fan of The Game

    Fan of The Game Registered User

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    Thanks guys for your help. This should be fun, lol. I hate doing cardio.
     

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