Advice: Off season workouts
- Thread starter Akhockeyguy
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sanityplease
Registered User
- Jun 21, 2011
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Well thats rather generic. Yes, Strength and conditioning do boost well for anyone trying to be healthier, get faster, get stronger, get leaner, last longer... but thats all generic.
And for the ones who requested work outs to become faster, getting more mass is not the answer
sanityplease
Registered User
- Jun 21, 2011
- 1,096
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How tall are you guys?
Either way, 200 is big. Now as big as anyone is, its about having functional strength and movement. "sport specific" if you will.
If you goal is to get faster then I would suggest an ideal schedule of devoting every other day to speed work at the track. Just train your body to be faster. Usain Bolt has a documentary out about his preparation for the World Cup I believe. Sidney Crosby and Andy OBrien love hitting the track for sprinter-athletic training exercises and you should too.
This involves...
1) 400,300,200,100, 50 yard long distance sprints. When you get better at these, use some resistance. Attach a parachute or sled or weights of any sort. Be careful when doing this. They do sell easy to use equipment at your local athletic stores.
2) Suicides - 5 yards and back, 10 yards and back, 15, 20, 30. (should also be done side to side, backwards and of course straight forward). Touch the line.
3) Ladder drills. You dont need to buy the $30+ ladder at Dicks or something, you can make your own or even use a football fields grid lines. Work on quick feet and high knees
4) Stairs. Single step, double step, triple step. Also hills is good too. Dont dismiss the stairs from your weekly routine but mix in hills every so often.
5) Box drills and cone work. Work on fast pace varied movement.
6) Also at the fields, in the end work on balance, plyometrics, and make sure you cool down properly with a light mile jog or something.
Do not try to overdue the time. Try to aim for a proper 15 minute warm up, a 45 minute training session which includes some stuff above I mentioned, and a proper 10 minute cool down.
If you wish to hit the gym, fine. No problem. Just make sure to have a proper meal, and rest appropriately before you hit the gym.
For speed. Your core is very important. (Core is not just your abs but your lower back and glutes.) Make sure to work on proper form, balance, and to strengthen these muscle groups adequately to see better results in your speed.
Either way, 200 is big. Now as big as anyone is, its about having functional strength and movement. "sport specific" if you will.
If you goal is to get faster then I would suggest an ideal schedule of devoting every other day to speed work at the track. Just train your body to be faster. Usain Bolt has a documentary out about his preparation for the World Cup I believe. Sidney Crosby and Andy OBrien love hitting the track for sprinter-athletic training exercises and you should too.
This involves...
1) 400,300,200,100, 50 yard long distance sprints. When you get better at these, use some resistance. Attach a parachute or sled or weights of any sort. Be careful when doing this. They do sell easy to use equipment at your local athletic stores.
2) Suicides - 5 yards and back, 10 yards and back, 15, 20, 30. (should also be done side to side, backwards and of course straight forward). Touch the line.
3) Ladder drills. You dont need to buy the $30+ ladder at Dicks or something, you can make your own or even use a football fields grid lines. Work on quick feet and high knees
4) Stairs. Single step, double step, triple step. Also hills is good too. Dont dismiss the stairs from your weekly routine but mix in hills every so often.
5) Box drills and cone work. Work on fast pace varied movement.
6) Also at the fields, in the end work on balance, plyometrics, and make sure you cool down properly with a light mile jog or something.
Do not try to overdue the time. Try to aim for a proper 15 minute warm up, a 45 minute training session which includes some stuff above I mentioned, and a proper 10 minute cool down.
If you wish to hit the gym, fine. No problem. Just make sure to have a proper meal, and rest appropriately before you hit the gym.
For speed. Your core is very important. (Core is not just your abs but your lower back and glutes.) Make sure to work on proper form, balance, and to strengthen these muscle groups adequately to see better results in your speed.
If you cant simply do every other day. Try to do it at least 2x in a week. Like I said in earlier posts, try to get outside with your workouts. Theres plenty you can do and being outside with tons of open space is great for athletic training.
sanityplease
Registered User
- Jun 21, 2011
- 1,096
- 0
16
200 lbs
U16 Tier II trying to make high school varsity this season too
I would periodize your off-season program (I've been in your situation myself).
Something like this as linked before: http://www.bodybuilding.com/fun/berardi52.htm
Your original program seems to be everything mashed up all @ once. Also @ 16 you should be focusing on good technique to develop good form & not just focus on maximum weight lifted. Learn to lift properly & you'll reduce your chances for injury.
I'd also master counting your calories & protein intake (make sure you get enough in the first 2 parts). If you have a few pounds to lose, I'd do a bit of cutting in part 3.
All IMHO of course.
Do your quads tighten up? & Pre workout shake
I have strong legs but I am hardly effective because my quads tighten up above my knees really bad and I can't push off. This doesn't have anything to do with stretching because I do. I have previously taken True Athlete's Training Formula and it worked incredibly. I can't get that in Canada though. The main ingredient was beta-alanine and I am going to order another supplement to confirm that is what helped me.
I want to know if anyone experiences this and has a solution that's helped. I get off the ice because I can't push off anymore, not because i'm winded.
I have strong legs but I am hardly effective because my quads tighten up above my knees really bad and I can't push off. This doesn't have anything to do with stretching because I do. I have previously taken True Athlete's Training Formula and it worked incredibly. I can't get that in Canada though. The main ingredient was beta-alanine and I am going to order another supplement to confirm that is what helped me.
I want to know if anyone experiences this and has a solution that's helped. I get off the ice because I can't push off anymore, not because i'm winded.
TheSkatingDead
Registered User
Any form for static stretching is the worst thing you can do before a game... try focusing more on dynamtic stretching. And stay away from any formula or supplements before a game too... you really only need a lot of water and some Gatorade.
*** updated this to stop the confusion and misunderstanding ***
*** updated this to stop the confusion and misunderstanding ***
Last edited:
The Tikkanen
Pest
Sounds like you need more potassium. When it comes to supplements it's completely subjective. I've taken pre-workout supplements for about the last 10 years and swear by them. When I lift and play hockey I never feel worn out or weak and more importantly the next day I don't feel sore. So for me I have found a plan that works and would not deviate from it. The ingredients I like in pre-workout supplements are creatine, caffeine, arginine and beta alanine. I'd try different things to see what makes you feel 100%. You could also have some sort of injury or maybe your skates are pitched at the wrong level?
ConoR187
Registered User
Jarick
Doing Nothing
My quads are fine in hockey, but probably because I could stand to bend my knees a bit more. They do get killed on a bike though, so could you do some bike rides or workouts a couple times a week to work on endurance?
1) Stretching - What kind of stretching and how often? Static, Dynamic, PNF? Do you truly devote specific time daily for your stretches? When do you stretch? Do you do static stretches right before games? Do you warm up properly?
Theres a lot of answered needed to address the statement that you stretch. You should basically do static stretching hours away from your workouts as it has many issues dealing with injuries and performance. You should spend 20-30 minutes of static stretching, and PNF, at least 4x a week. Look into dynamic stretching and proper warm up.
2) Hydration - Could be a huge factor in your muscles tightening up. Look up online how many cups you should drink a day. I think for me, someone who is quite active daily and for my weight of 185lbs and height of 6 feet I should be having at least 11 cups a day. 9 is bare minimum and thats if i wasnt as active and i continue to eat fruits. But I typically have about 12 cups a day. Dont want to over hydrate either, there are issues in this.
3) Supplements - I am not entirely for supplements. They are meant for good necessary causes but quite frankly I think most of our society over uses them and depends on them far too much.
Unless truly needed, try to find the same vitamins and nutrients in actual food. Supplements can come with side-effects, sometimes they arent even absorbed properly and your body treats them as foreign objects that it tries to rid itself of (try to go plant based if possible or WHEY when it comes to Protein supplements).
The specific product your using...
Looked into quickly. Most people on the forums are not to happy with it in terms of ingredients, health factors and overall effect.
Foods that are high in beta-alanine are fish, chicken (poultry) and beef. If you really cant afford to just eat more of these and other types of food (along with a balanced diet) then try out the supplement.
But overall I would like to know more about your overall fitness, hydration and stretching routine.
Do you work out on game days?
I heard static stretching should not even be done after. Please correct me if im wrong.
But there have been studies, some highlited by Charles poliquin, that the static stretching should be done 3-4 hours before or after a game or work out. And to truly gain flexibility, you need to be doing this like 5x a week for at least 20 minutes at a time.
Well said,
except if he does want beta alanine a typical daily diet of fish or chicken is great
The Tikkanen
Pest
The OP could also look into doing yoga regularly in case he's somewhat robotic. What's his age, weight and height?
I really appreciate all the input.
I'm 5'9, 190-200 (been bulking and not weighing till a few more days), 28yo.
My warmup is weak; however, even with proper hydration and biking before a game I've had this issue. I will pay more attention to dynamic stretching during the next few games, add hydration, static hours before...most of what was suggested.
Could it at all be an ACL related issue? It's just the lower quad that gets super tight, not the whole thing. I don't know where exactly the ACL connects above the knee but I wouldn't be too surprised with my activity over the years.
I'm 5'9, 190-200 (been bulking and not weighing till a few more days), 28yo.
My warmup is weak; however, even with proper hydration and biking before a game I've had this issue. I will pay more attention to dynamic stretching during the next few games, add hydration, static hours before...most of what was suggested.
Could it at all be an ACL related issue? It's just the lower quad that gets super tight, not the whole thing. I don't know where exactly the ACL connects above the knee but I wouldn't be too surprised with my activity over the years.
TheSkatingDead
Registered User
Axman
MoreSkilledThanYou
- Feb 9, 2011
- 4,475
- 0
New ways to train...
Hey guys, I was trying to come up with new training ideas; something I really haven't tried before or not a lot of to keep things fresh and not boring.
I've always done what most everyone else does, that is lift, eat right, some cardio, shooting pad and stickhandling drills, etc.
I recently started slowing down on upper body lifting and working my core exercises and lower back a lot harder and incorporating a fitness ball. This has been paying off a lot. I've been considering buying a decent set of plyo-boxes and have been checking out websites looking for new hockey related training aids - I love my Swedish stickhandling ball but it gets boring.
Any new ideas or what has caused you the greatest gains and progress in your own hockey and fitness training?
Hey guys, I was trying to come up with new training ideas; something I really haven't tried before or not a lot of to keep things fresh and not boring.
I've always done what most everyone else does, that is lift, eat right, some cardio, shooting pad and stickhandling drills, etc.
I recently started slowing down on upper body lifting and working my core exercises and lower back a lot harder and incorporating a fitness ball. This has been paying off a lot. I've been considering buying a decent set of plyo-boxes and have been checking out websites looking for new hockey related training aids - I love my Swedish stickhandling ball but it gets boring.
Any new ideas or what has caused you the greatest gains and progress in your own hockey and fitness training?
I think as you get older maintaining your sense of balance becomes more and more important. Skaters at any level can always benefit from improvements there. Mix up your workout routine with single leg movements and/or bosu ball work to add a balance element to things.
The Tikkanen
Pest
I've had ACL surgery and I don't remember it effecting my quad at all. If you have access to a doctor you might want to go see a specialist and try to get an MRI to remove the guess work. Let them tell you what is wrong so you can move forward.
