Hockey is a Dynamic Sport involving strength, power, speed, quickness, and  agility as well as cardio vascular training for both the aerobic (with oxygen - i.e. jogging) and anaerobic (without oxygen - i.e.  weight lifting) systems.

The objective of this page is to provide the player with sport specific training exercises for micro-skill set fundamentals as well as for specific macro-skill game fundamentals. 

There are many texts, magazines, and articles on training programs for sport.  Whether focusing on size, strength, power, flexibility or cardio vascular training, everybody seems to have a slightly different approach. I have reviewed pro workout programs for the Toronto Maple Leafs, Carolina Hurricanes, Florida Panthers, Edmonton Oilers, as well as University training programs  for such schools as Harvard, Cornell, Yale, Michigan, and Wisconsin and what amazes  all player programs differ.  

Science has basically already determined how muscle growth takes place. Through a process of muscle irritation and rest or, overload and recovery combined with basic diet requirements such as protein, carbohydrate and other essential nutrients, one can expect to attain certain results. Of course we must also take into consideration genetic potential.  Training philosophies even differ from one country to the next. All we have to do is look at Olympic competition as see which countries dominate in what strength sports. Much of this controversy stems from "questionable" substance abuse, but training methodologies really start to differ when moving into high skill requirement sports such as hockey.  Track and field muscle specific training (sprinting and jumping) as well as muscle specific training for power lifting has been more less refined over the past decade. Many of these training principles have been applied with success to power specific sports such as football where direct strength training to sport specific movements can be related to their Olympic counterparts. But,  hockey strength and power specific training seems to be, in my opinion, confused and miss-directed. 

In football we can identify roles such as linemen who remain static on the line then have to be linearly explosive. Volleyball and basketball can be cross-referenced as well due to the vertical requirements.. However,  hockey, due to its complexity of movement and skill as well as, specific role requirements within the parameters of the game; goal scorers, play makers and  enforcers, make generic training programs limited specifically to foundation strength. Sport specific training programs have been "developed" and materialize as the training "fad" of the year. Again, applications from other semi-related movement training programs have players performing "Plyo-metrics, Core Training or,  using parachutes, bungee cords, weight vests, and other paraphernalia. Of course all of these developmental programs have some benefit to the player.  However, how many players can attribute these techniques to improving their point production significantly so as to propel them to the next level where they can say that they "now" dominate the game. 

What I find particularly interesting is that most of these trainers, especially in the states, have a power-football strength background which is understandable when we look at the immersion of hockey in the U.S. in the past 5 years. .  When we look at muscle development for hockey, it is my opinion and I must stress this fact, that we must first analyze the requirements of the sport from a skill perspective as well as from a player's role or functionality within a team environment.. We all know that genetics play an intrinsic role in muscle growth as well as quality and type.

Due to the delicate relationship between skill, strength, and the mental side of the game, I have found that   a player's physiological  improvements generally are short lived.   An improvement of 50 lbs  in one's maximum lift in the squat or bench press may be a good goal for the summer but  would that "improvement" impact game play, and if so, by how much.  Would this increase result in more ice time during game play? Is the new found strength applied properly in game play?  Is it maintained or supported during the regular season? In most cases this new found strength (using strength as an example) and its correct application during game play may not be supported by the coaching philosophy or may not be able to be maintained due to lack of adequate time management skills or training habits by the player.

The following information is a combined mixture of personal experiences and knowledge as well as a combination of many texts and articles that I have researched.  Please take them at face value and experiment with them using what works and discarding what doesn't. I have used the following training philosophies with much success with both Professional and Junior hockey players with great success. Please remember that the workout described is a summer or post season foundation strength program.  However, the recovery principles apply to pre, post and regular season training. 

1. Big muscles take longer to recover than smaller ones.

2. Fast-Twitch muscles (your explosive muscles) take longer to recover than slow-twitch muscles (endurance muscles).

3. You recover faster from slow movements than from fast movements.

4. You recover faster from low-intensity training than from high intensity training.

On thing that is often overlooked is that you can’t always train hard. You have to balance periods of high intensity training with periods of low intensity training.

Working various body parts utilizing different kinds of training intensity means that each muscle or muscle group will require a different length of recovery (recuperation or rest).

Based on the following:

A – Low intensity

B – Moderate intensity

C – High intensity

Recovery Days Per Intensity Level:

Body Part:          A     B     C                               Body Part:          A     B     C

Chest                 2     3     4                                Shoulders           2      3     4

Back                  3     4     5                                Biceps                2      3     4

Triceps               2     3     4                                Midsection          1      2     3

Legs                   3     4     5                                Hamstrings         3      4     5

Calves                1     2     3                                Forearms             1     2     3

Depending of stage of growth, experience and desire - intensity and program type differs from what is shown below. When training younger players it is important to take into consideration maturity level. For example,  I was growing a mustache at 12 years old and never grew in height after 13 years of age. I was therefore able to train more intensely than other boys at my age.  There is much controversy regarding strength training for players over 10 years of age. We have to look at weight training as scientific exercise.  For example, young athletes run, sprint, jump and climb as a natural part of their everyday activities.  Looking to the Gymnastic field as an example of strength training we find that athletes start training at a very early age.  However, it must be noted that while strength becomes a critical component of the sport, correct form, function and flexibility is not compromised.  This is necessary to minimize potential for injury while maximizing performance.

Some more information:

Exercise stimulates hGH (human growth hormone) release in the body. So do high temperatures. It is recommended that you train in a warm environment – above 74 to 76 degrees.

Avoid going to bed with a bellyful of carbohydrates. High blood glucose will inhibit hGH release exactly when you need it the most.

Avoid doing the same old exercises or training protocol all the time. Changing routines will inject new adaptive stress, of the positive kind, into your training and in so doing will promote hGH release.

Go to bed with little to eat, especially carbs, in order to keep blood sugar in the normal to low range.

Train with just enough blood glucose to get you through you training and to replace spent stores immediately after training. Remember, high blood sugar inhibits hGH release.

The fatter you are, the lower your hGH response to exercise will be. Get rid of excess baggage.

Take naps in the afternoon

Take naps in the morning if you can.

Keep you naps to about half and hours duration. Longer than that you go into deeper stages of sleep, causing you to feel exhausted.

Afternoon napping (around 2 o’clock) is ideal.

Eat small meals during the day so as to minimize effect on blood sugar which in turn will effect your ability to nap.

Don’t sleep 8 or more hours per night. Keep to a 6 to 7 hour sleep cycle. Thus napping during the day will help to bring you up to your 8 hours / 24 sleep cycle.

Workout Methodology:

How to perform your program: "A" workouts:

"A" workouts are characterized by adequate rest between sets (usually 2-3 minutes). For example a couple of warm-up sets with light weight (30% - 50%) of maximum and you’re ready to train. Start at 10-12 reps for a maximum effort and stop at 3 – 10 sets*. You will have to reduce to amount of weight that you train with in order to complete the required sets (depending on number of sets). Make sure that each set is near-maximum effort on the lift. Try to eliminate the eccentric part of the lift (lowering the weight) by having your partner "heavy spot" you (unload the bar for you on the way down).

"B" workouts are done with two or three exercises, with the basic exercise done with explosiveness for low reps and heavy weights. The other exercise (s) is/are done for moderate and high reps, respectively. Again lots of rest between sets (2-3 minutes). This is a moderate intensity workout.

For example, 3-4 sets of explosive reps with heavy weight (85% of maximum); then do 3-4 sets of 12-15 reps, rhythmic cadence (up and down smoothly) with moderate weight (70%-75% of maximum); then do 3-4 sets of 40 reps, slow, continuous tension with light weights (40%-50% of maximum).

5 reps/ 3 sets/ 85% maximum, explosive movements

12 reps/ 3 sets/ 70% maximum, rhythmic cadence

40 reps/ 3 sets/ 40% max, slow, continuous tension

"C" workouts are called giant sets. A "C" workout is performed nonstop, combining 2 or more exercises into one giant set. This is a maximum intensity workout.

For example, you’ll note that while the exercises that you perform in a "C" workout my be the same as in the "B" workout, but continuous (nonstop) changing back and forth from explosive, heavy movements to slow, continuous tension movements with light weights sets the holistic set system into place.

As shown in the diagram below, no rest is taken between 5s, 12s, and 40s. Instead, a total of about 200 reps is performed nonstop. Repeat this giant set once if you feel up to it, but not more than once. It’s possible to do this many repetitions because of the muscle fibers involved in the explosive movements are not the same as ones targeted in the slower movements. It is not necessary to perform forearm exercises in this manner since every time you pick up a weight you’re using your forearm muscles to grip the bar.

5 reps/ 85% maximum explosive movements

12 reps/ 75% maximum, rhythmic tension movements

40 reps/ 40% maximum, slow, continuous tension movements

 

How to perform a Holistic Set

Start set 5 reps – immediately into 1 set 12 reps – immediately into 2nd set of 5 reps – immediately into 2nd set of 12 reps – immediately into 3rd set of 5 reps – immediately into 1st set of 40 reps – immediately into 4th set of 5 reps – immediately into 3rd set of 12 reps – immediately into 5th set of 5 reps – immediately into 2nd set of 40 reps and finally last set of 5 Reps.

PLEASE NOTE: This is a ADVANCED giant set program. Beginner or intermediate athletes utilize a 1-2-1-2-3 (5 rep – 12 rep – 5 rep – 12 rep –40 rep) format. Depending on training experience move to move advanced program when ready.

This workout is one long "gigantic" set. Explosive means exactly that. If doing bench press, as soon as the bar hits your chest explode as fast as you can upwards and then repeat. It is important when doing this kind of workout to chose your exercises carefully. Some exercises are not suitable for the explosive sets.

The above information is kind of a "how to do the work" approach.  I do not want to go into depth on all of the weight training fundamentals here but will add some basic components so as to give you a basic from which to train by.

Some of the Basics:

Adaptation: Is the muscles ability to adapt to stress. If we haven't done weight training before, we would find the first weight or exercise that we did difficult or uncomfortable but over time we would "adapt" and the weight or exercise would become easy. We must therefore minimize the amount of adaptation that occurs so as to stimulate growth. We do not want the exercise to become easy.

Irritation: Is the stress placed on the body. It is possible to condition the body gradually so that it can slowly adapt to stress and/or irritation. An example of this is when we develop a sun tan in the summer. If we spend a small amount of time in the sun at first and then gradually increase exposure we would not burn. However, if the first time we were exposed to the sun for a lengthy period we would get a "burn".

Weight training is a form of irritation. The degree of irritation the body receives will demand and control the change or adaptation necessary.

The Growth Response: The results gained from training day in and day out, from eating the right foods, from getting proper rest, work together to help you achieve the end result: "the adaptation".

Adaptation is simply the body’s natural reaction to its environment or its surroundings. In training with weight we purposely irritate the muscles so that they will be forced to achieve more strength and accelerated growth. Adaptation means muscle growth.

Recovery: Any irritation received by the body puts a strain on its physical condition. The adaptation the body uses to overcome an irritation and develop a new level of conditioning that will accept the irritation in the future more comfortably is called "recovery".

Don’t confuse your body by attempting or requiring more than one type of adaptive response (size or strength) at one time. This is not to say that one will happen without the other. On the contrary, if you focus only on strength, you will also increase your size as an adaptive byproduct. If you focus on size your strength will increase as an adaptive byproduct also. Just keep in mind that size or strength as adaptive by-products will not be nearly as great as if you trained for one of them specifically.

If you desire a combination of maximum size and strength, then you should train specifically for size first. Once you have achieved the size that you want, then switch over and train for maximum strength. Research has shown that the larger the muscle, the greater the potential for developing its strength.

The first step in developing a plan is to decide specifically what you want to achieve. The key to success however, is setting measurable outcomes. Examples would be: gaining an inch on your arms, gaining 15 pounds before the next season or trimming 4% body fat within six weeks. It is important that you write our your specific goals and what you are willing to do to get them.

Develop an Evidence Procedure. An Evidence Procedure lets you know when you have satisfied the criteria for your specific goal. If your outcome is new measurements, then obviously part of you procedure will be measuring your arms to see if they measure what you wanted to achieve.

What am I will to do to get this outcome?

What am I willing to do to have this outcome?

If it is worth having, is it worth keeping?

What do I do to keep this outcome for myself?

You will need to understand that in order to achieve your goals, some sacrifices will have to be made. How will your goals effect the people and events around you? It has been said that "you can do anything that you want, you just can’t do everything that you want." Understand how your training, diet, rest, etc. is going to effect you and your surrounding and from this perspective, re-affirm your goals.

What goals do you need to focus on is probably the most asked question of any hockey player.  unfortunately, due to the lack of adequately testing and research, most players (in fact all that I have asked) are told to work on their speed. What kind of speed seems to be vague but as answered by some Pro agents, "...you know, goal line to goal line".  What I found through my studies is that this is in fact a very incorrect statement but apparently it is the training craze of all teams.

Kind of a pet peeve for me, I find this statement almost ludicrous. Being around the game training hockey players for over 20 years I find it incredulous that players actually believe this and train specifically to improve their end to end speed all summer, go back faster (haven't actually been tested to see if this is actually true and if so, by how much), at least they feel faster, and end up playing the same way, score the same number of points and end up with their career stagnating. 

As mentioned previously, goal-setting is absolutely essential to a player's success.  But what to goal-set for...that is where fact and fiction collide. Role specific focus (shooter, scorer, play maker, checker, enforcer) is probably the most important consideration that a hockey player must think about. I will not get into the testing and analysis part in this section but click on the hyper link text above for further information. 

I have provided a simple hockey specific muscle to function relationship diagram below to provide a basic understanding of the sport's requirements.

Hockey consists of short bursts of high intensity activity. This combined with many stops and starts demands that players develop their short maximal output energy systems known as the Anaerobic System. Short intense activity requires the body to perform at high levels without oxygen. That is why hockey players benefit so much from a weight training program which is also anaerobic.

UPPER BODY:

1, 10 – Neck (Trapezius, Sterno Clavical Mastoid)

- Primarily involved in hitting, shoulder stabilization

2, 5, 12, 13 – Shoulders (Deltoid – anterior, medial and posterior)

- Primary function as in hitting (Compression / contact against outside of shoulder), one on one situations such as driving to the net, fighting off a check, fighting for possession down low. Anterior delts used in all pushing actions, shooting while posterior (back of shoulder) delts assist in joint stability since quite often, over-training of the pectorals (chest) causes a muscle imbalance (forward rotation of shoulders) that can lead to shoulder joint separations when being hit. Rear delts are the primary muscle involved in slap shot windup (loading).

3, 4, 6 – Chest (Pectorals – major and minor)

- One on one situations, shooting skills as well as clavicle stability.

7, 8 – Upper Arm (biceps – lateral and medial)

- Primary function – shooting skills, stick checking and control skills.

9 – Forearms

- All stick handling, puck handling, passing and shooting fundamentals,

11, 14, 18 – Back (Latisimus Dorsi, Erector Spinae)

- Primary function is supporting structure for all skating skills (erector spinae) as well as one on one control skills.

19, 20, 21, 22. Stomach (Abdominals, Obliques)

- Supporting muscle structure for all skating skills. Abdominals assist the erector spinae in alignment and upper body support. Obliques are the primary muscle group involved in shooting (any action where the upper torso rotates relative to the hips)

LOWER BODY:

A – Outside of Thigh (Abductors)

- Critical muscles for striding and extension as well as recovery after lateral crossover (step-out)

B,C,D – Thigh (Quadriceps)

- primary muscles for skating skills such as turning, stopping, crossing over and acceleration.

E – Front of Lower Leg (Anterior Tibia)

- primary supporting muscle group involved in balance (working in unison with the muscles on the back of the leg) and in skating specifically gliding, backward crossovers, heel cutting, etc.

F, G – Buttocks (Gluteals)

- primary muscle group in all skating fundamentals. Critical for explosive power.

H, I – Back of Leg (Hamstring Group)

- Stabilization of leg (balance) as well as recovery of leg after extension (although minimal). Most important training element of this muscle group is flexibility. Inflexibility of this muscle group can cause severe lower back and sciatic nerve problems.

J – Inside of Leg (Adductors)

- Primary function is recovery of leg after extension.

K, L, M, - Back of Lower Leg (Gastrocnemius, Soleus)

- Critical to all skating fundamentals (extension of the foot) especially backward skating. Major muscle group for explosive power and stride extension.

This muscle-to-function relationship is critical.  Below is a basic program that I have used post season for hockey players for foundation strength and size prior to explosive power and muscular endurance training. Refer back to the beginning of this page for methodology.  While the muscle groups worked are shown, the actual exercises are not. 

The following diagram represents some basic exercises relative to body part.