In-Season Training

The off season is typically the time to do your heavy mass and strength gain training. Doing so during the hockey season is not wise as it may lead to: fatigue, injuries and illness. Over training will surely lead to a drop in on ice performance. So what can you do during the season to maintain strength and conditioning? That’s what this article is all about.
Four simple exercises with 5 solid meals per day and minimum 8 hours of sleep can be the recipe for success in your strength and conditioning goals.

Exercise 1. The Stationary Bike.

Perform this exercise 3 to 4 times per week with moderate tension on the bike.
• 1 minute at a moderate pace (approximately 85RPM)
• 10 seconds at maximum speed
• 50 seconds at slow speed (approximately 50RPM)
• Repeat 20 times

This exercise mimics the cardio requirements of an extreme game situation. We are training the heart to recover to resting rate sooner. This will result in you being recovered and ready to go out for your next shift and perform at 100% when your opposition will be on their bench still tired from the last shift.

Exercise 2. Push Ups.

Perform up to 200 push ups, spread out thru-out the day. Do 75% of the push ups will normal hand placement (about shoulder width apart) and the other 25% with your hands about 12 inches apart. Variations in hand placement insure that the triceps, shoulders and chest get adequate stimulation.
Do this exercise 2 times per week.

Exercise 3. Sit Ups / Crunches

Perform up to 200 sit ups, spread out thru-out the day. This exercise is great for developing core strength which results in more stability and increased mobility in game action.
Do this exercise 2 times per week.

Exercise 4. Squats.

Perform up to 200 squats, spread out thru-out the day. This exercise is great for developing leg and core strength which results in raw power, speed and agility on the ice.
Start the exercise by getting into hockey stance. While keeping your head and chest up, slowly lower your body by bending the knees until your upper legs are parallel to the floor then push back up to the hockey stance. You can increase the difficulty by wearing a weighted vest or holding a weight in front of your body. Do this exercise 2 times per week.

I advise to not do any of these exercises on a game day as you will be fatigued and lower your ability to perform at 100%.
Many elite hockey players use this style of in season training and get great results.

Train hard, eat lots of healthy food and get lots of rest.