Ever wondered what NHL players do in the off season? If your first thoughts were golf and hitting the beach, think again.
Pro athletes are among the very best at what they do, but there are always younger players out there training hard to take their coveted spots. Whether they’re trying to join the pros or remain among the world’s best, all elite hockey players take off-season conditioning very seriously.
Want to know more? The information below should get you started:
What are the Benefits?
Every NHL player I’ve worked with over more than twenty years as a personal trainer has worked throughout the summer to be in their very best shape at the start of training camp.
Never satisfied with their previous fitness levels, these athletes want to make even better impressions on the coaching staff each new year, rather than rely on the pre-season to get them into shape. They know there is very little time during the season to focus on conditioning and that a well-conditioned athlete is much less prone to injury.
What is the Basic Approach?
When designing an off-season conditioning routine for a serious hockey player, I usually schedule at least five three-hour workouts per week.
Each individualized program is position and style-specific, but every program includes the same four pillars: strength training for muscle gain; plyometrics for explosiveness; cardiovascular work for endurance; and stretching for flexibility and injury prevention. Beyond this, sport-specific exercises are incorporated to provide a competitive edge.
The key is to strategically alter the precise exercises, repetitions, and resistance levels each week to prevent muscular adaptation.
I also always include a weekly diet plan that features plenty of carbohydrates in the morning, for energy, and lean protein throughout the day to help build muscle .
A Sample Daily Routine:
The following is a “Leg Day” workout I designed for a Vancouver Canucks hockey player.
We started with a 20-minute warm-up on the recumbent bike and 30 minutes of stretching. Then, before lifting any weight, we climbed 50 flights of stairs for an anaerobic blast!
The weight routine began with heavy squats for five sets (275-300 lbs. for 8 reps). This was followed by a leg circuit that included Smith Machine squats (225 lbs. for 20 reps), leg presses (500 lbs. for 20 reps), walking lunges (80 lbs. for 30 reps), leg extensions (120 lbs. for 20 reps), leg curls (80 lbs. for 15 reps), and deadlifts (185 lbs. for 12 reps), which was repeated three times with a one-minute breaks between circuits.
The third hour began with 20 minutes of core stability exercises, using medicine balls, stability balls, and balance boards; this was followed by 20 minutes of sport-specific interval training, including plyometric exercises and sprinting.
The session ended with 20 minutes of stretching to ensure we would be ready to go again the next day.
Also See –“Spice Up Your Hockey Conditioning”: Part One / Part Two
Are you a hockey player or aspiring athlete in any sport? If you need help taking your game to the next level and want to begin with a custom conditioning program this summer, click here for more details or contact us today!
Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site: www.karpfitness.com