Training is a very important part of being a successful hockey player, and it's the easiest thing to for one to control; however, only the person training can control this. In order to workout efficiently, you must follow the basic rules of working out: don't cheat, remain consistent with your workouts, have good form etc... and most people who workout on a regular basis already understand these rules. So instead on focusing on how to work out, I'll focus on which exercises to do, how to maintain good nutrition, and when/how often to workout each body part specifically. Like my most recent post, rather than follow normal format, I will just use links. Lots and lots of links.
The Basics:
- Focus on working out not by bulking up with simple machines, but by using the forces of inertia, changes of direction, flexibility, adaptation, balance, and agility. The best way to do this is with a workout plan that, rather then using machines to overload muscles, uses a combination of plyometrics, interval aerobic training, anaerobic exercises involving many muscle groups, flexibility, and diet
- http://www.youtube.com/watch?v=47p78F5Fzuw muscles used in hockey
- http://www.youtube.com/watch?v=C5voicU-mGc&feature=related thought this was pretty cool
- The off-ice fitness variables that have consistently been found (by research) to predict skating speed and acceleration for hockey players of any age and skill level include are vertical jump height and 40 yard dash time, push-ups per minute, sit-ups per minute, and hamstring flexibility. However, this is not a direct correlation.
- The most important muscles used in skating are the quadriceps, the hip ab/adductors, and the buttocks. The hips are very important for pivoting as well.
- Training should be periodized: "A training program should always be considered as ongoing and should be broken down into long and short term blocks or periods of time that can be termed “cycles.” Breaking a program down into cycles is helpful for prioritizing your training goals and requirements. The cycles can vary greatly in the amount of time that they span. They are designed to apply more focus on certain goals and needs while placing less attention to others based on established priorities. Macrocycles are long term cycles that may take several months to a year and help to set the priorities and time lines to accomplish training goals or address individual needs. Macrocycles will need to be broken down into more manageable segments called "mesocycles. Mesocycles would enable a person to better track their progress, reassess their goals, design new routines and make any needed adjustments (to training, diet, sleep, rest etc) in order to stay within the time lines of the macrocycle. Mesocycles can vary widely in length, usually ranging from 3-12 weeks. A normal 6-8 week mesocycle works well for most people. This is enough time to experience significant and measurable results, yet not become bored with the resent routines. This time frame is also short enough to allow a person to identify and correct controllable problems and adjust for uncontrollable variables that may have surfaced before they can inhibit further progress. People should reassess and gather as much pertinent data as possible between mesocycles to help design the new routines and appropriately for continued success."
- http://www.muscleandstrength.com/articles/designing-training-routines-using-periodization.html This will help with designing a workout plan.
- http://www.stumptuous.com/periodization
- Here's some plyometrics http://www.nsca-lift.org/Perform/article.asp?ArticleID=294 http://artofmanliness.com/2010/05/21/beginners-guide-to-plyometrics/ http://www.sport-fitness-advisor.com/plyometric-training.html http://www.sport-fitness-advisor.com/plyometricexercises.html http://www.plyometrictrainingexercises.com/ http://www.bodybuilding.com/fun/wotw27.htm
- If you do need to bulk up, refer to these links: http://bodybuilding.about.com/od/nutritionbasics/a/bulkingupdiet.htm http://www.military.com/military-fitness/weight-training/how-to-gain-weight----but-its-hard-to-fight-mother-nature
- Nutrition: http://trueperformance.hubpages.com/hub/Exercise_of_the_Day_-_August_21__2007 http://www.peakperformance.on.ca/tipsandtools/powerfuel_hockey.php
