Off-Season Hockey conditioning program for a potential NHL Forward: By Vance "Action" Jackson

Physiology of Ice Hockey

Ice hockey is characterized by high intensity intermittent skating, rapid changes in velocity and duration, and frequent body contact. The typical player performs for 15 to 20 minutes of a 60-minute game. Each shift lasts from 30 to 80 seconds with 4 to 5 minutes of recovery between shifts. The intensity and duration of a particular shift determines the extent of the contribution from aerobic and anaerobic energy systems. The high intensity bursts require the hockey player to develop muscle strength, power, and anaerobic endurance. The length of the game and the need to recover quickly from each shift demands a good aerobic system. Physical characteristics of elite players show that defensemen are taller and heavier than forwards probably due to positional demands. Hockey players are mesomorphic in structure. They are relatively lean since excess mass is detrimental to their skating performance. There is a large interindividual variability in VO2 during skating. Both the aerobic and anaerobic energy systems are important during a hockey game. Peak heart rates during a shift on the ice exceed 90% of HRmax with average on-ice values of about 85% of HRmax. Blood lactate is elevated above resting values confirming the anaerobic nature of the game. Glycogen depletion studies show a preferential utilisation of glycogen from the slow twitch fibres but also significant depletion from the fast twitch fibres. Elite hockey players display a muscle fibre composition similar to untrained individuals. Physiological profiles of elite hockey teams reveal the importance of aerobic endurance, anaerobic power and endurance, muscular strength and skating speed. Training studies have attempted to improve specific components of hockey fitness. Using traditional laboratory tests, a season of hockey play shows gains in anaerobic endurance but no change in aerobic endurance. On-ice tests of hockey fitness have been recommended as an essential part of the hockey player's physiological profile. Existing training procedures may develop chronic muscular fatigue in hockey players. Lactic acidosis is associated with the onset and persistence of muscle fatigue. Muscle force output remains impaired throughout the hockey player's typical cycle of practices and games. A supplementary programme of low-intensity cycling during the competitive phase of training was unsuccessful in altering VO2max. Strength decrements during the hockey season are attributed to a lack of a specifically designed strength maintenance programmes. On-ice and off-ice training programmes should focus on the elevation of aerobic endurance, anaerobic power and endurance, muscular strength and skating speed.

Today's elite hockey players are physically bigger and have improved levels of physiological fitness when compared with their predecessors. Correspondingly, previous ice hockey studies that have become widely referenced may have little relevance to current players and the way the game is presently played. A great need exists to apply exercise science to the game of ice hockey. Although much has been written about the physiology of ice hockey, there is little information based on well controlled studies. Particularly, there is a paucity of knowledge concerning optimal training schedules, training specificity, recovery profiles and seasonal detraining. Moreover, the reports that do exist have attempted to make comparisons across all levels of skill and talent. Thus, fundamental questions remain as to actual physiological exercise response and specialized training programmes for ice hockey players, particularly at the elite level. There is a demand for new properly designed experiments to find answers pertaining to the appropriate training methods for today's ice hockey players. Future research directions should consider the relationships between performance and such variables as neuromuscular skills, strength, power, peripheral adaptations, travel, hydration, detraining and sport-specific training programmes. Incidence and severity of injury among ice hockey players in relation to fatigue and fitness must also be investigated. Much of the information currently used in ice hockey will remain speculative and anecdotal until these studies are conducted.

The client has more weaknesses compared to strengths, there is however some overlap in which the training program will improve in all aspects of this young NHL forward hopeful. We have 3 months to improve his over all stats so that he will be able to pass all of his assessments well before he leaves for camp the Friday of the third week of august. The ultimate paradigm for a sports conditioning specialist such as I, not even sports, but a trainer who has more than one thing on his or her plate that there is to “fix” has to realize that the outcome in the long run will come from am overlap of training principles, and the goal will be eventually be achieved. The following training priorities are my top three for this athlete, based on the previous stated activity analysis, strength, and weaknesses evaluations, and based on the off-season (attainable from the below conclusion), with specific goals for each:

1. Increase VO2max by 12.4 ml/kg/min

My thought around increasing VO2max through training modalities is, going for all of the training modalities, such LSD, AT, VO2max intervals, and the other quickly anaerobic shorts bursts of energy (which is quite congruent with hockey players). Increasing this priority will also increase all the others to, because the hockey player will get and increased O2 intake and consumption to the working muscles which means they will get stronger, faster, quicker, increase agility, along with all the other and decreasing recovery time. This decreased recover time will increase the time of play and the more money that this client will get when they become a NHL forward. Over the next few months I will be periodizing all of these training modalities, with 2-3/4 on building days, 6 days a week on crash, and 2/3 days a week on recovery, with a week off before going to training camp.

2. Increase Anaerobic Power (W) (AKA, peak power output (watts)) 32, and

This is important (in relation with the vertical jump) because of the many rapid spurts of energy that are involved in hockey. In very brief (up to 15 sec) explosive type exercise or during a game, this can most congruently beneficial for a player so that they have that tight burst to dive for the puck, or also to increase ones own agility while skating to make a strive in the opposite direction without loosing power. Energy is obtained primarily from energy stored in the muscle. In high intensity exercise and game which is continued for 15 to 90 sec, energy is derived primarily from the anaerobic utilization of muscle glycogen.

3. Increase Vertical Jump (Cm) by 6 ¾

Increasing the VJ by 4 will increase the strength of the legs, and the entire kinetic chain so that force can be generated by a muscle group. They are important in hockey for shooting, controlling opponents, accelerating and skating speed. Vertical jump tests have been widely used to asses isoinertial strength qualities in the lower limb musculature. Vertical jump tests truly reflect the underlying strength qualities of the knee and hip extensor muscles which is highly congruent when it comes to a hockey players stride, and all of the key factors that have been named above.

The off-season provides a chance to evaluate the previous year, address any nagging injuries, and prepare the body for the upcoming season. Because it involves a substantial reduction in training volume and aerobic requirements, the off-season is a good chance to improve lean muscle mass, strength, power, speed, and agility. Because of the length of the off-season phase (from March to the middle of August), this phase is broken down into 4 subphases, each focusing on different physical characteristics. For the purposes of strength training, the subphases include recovery, hypertrophy/strength development, power conversion, and tryout preparation. It is important to note that, though each of these subphases are occurring, a crucial aerobic, anaerobic, agility, speed, and flexibility component must be developed, because this is also important in the success of the hockey player

Aerobic and Anaerobic work Description and rationale

Ice hockey is a sport that requires repeated, high-intensity bouts of skating, interspersed with on-ice gliding and rest between shifts. The intermittent nature of play necessitates the use of both anaerobic and aerobic energy systems. Phosphocreatine and glycolytic pathways meet the high-rate energy demands of intense work intervals, while oxidative phosphorylization during rest periods is necessary to achieve sufficient recovery before initiating the next bout of work. In addition, a well-developed cardiovascular system facilitates lactate clearance during recovery.

Performance may be hindered if disproportional emphasis is placed on either

energy system. A high dependence on anaerobic energy production will lead to accelerated glycogen depletion, elevated lactate concentrations, and muscle lactic acidosis, thus impeding sustained performance. However, primary reliance on the aerobic system hinders energy production and power output during sprint like activities. Therefore, a player must develop a balance between energy systems to maximize game performance

Anaerobic “sprint-interval” metabolic conditioning differs from aerobic in that exercise intensity is greater (supramaximal) and duration is shorter in the former; exercise modality may be identical, and is usually total-body in nature. Manipulation of the exercise:relief ratio should be based upon several criteria: competitive activity-inactivity profiles, bioenergetic kinetics and time courses of phosphagen repletion and lactate clearance during recovery. While there is discussion in the literature regarding manipulation of chronic training variables (especially exercise intensity, duration, volume, frequency, program progression and duration, concurrent “cross-training” compatibility and testing) and of the functional significance of such training in previously untrained subjects, data on athletic populations are scarce. However, it appears that sprint-interval training yields specific, positive physiological adaptations in the neuromusculature.

The 18 yr old, junior level forward hockey player, will be doing the one month anaerobic training program based on the training guidelines for the Anaerobic Lactic – Capacity (I picked this type of training for Hypertrophy on Tuesdays, Thursday and Saturdays, and Endurance cycle on Monday, Tuesday, Thursday and Saturdays. This will also be a warm up for those days of doing plyometric training and speed training with the sports specific training. Going before speed training. ALC resembles VO2max work interval training, which is my reasoning behind implementing this, so that we will be able to decrease his fatigue and increase his overall aerobic capacity), and Anaerobic Alactic Peak Power (which resembles an explosive skating stride across a rink, and will be implemented during the Power cycle on Tuesday, Thursdays and Saturdays. Same principles apply for when being done like ALC)

Anaerobic Lactic – Capacity Anaerobic Alactic – Peak Power

Intensity 80>85% Max 85>100%

(max=race pace or mean PO) (max=race pace/ peak PO)

Work interval 60>90 sec 5>10s

W:R Ratio 1:4/1:3 1:2>1:3

Rest intervals 240>270 sec 10>30s

Repetitions 1>4 3>5

Sets 1>3 5>8

Rest between sets 6>8 min 1>3

Frequency 1>3x/wk 2>4x/wk

Usually active rest is best Very light activity – or rest

I find that intensity if the most important variable when it comes to training, and when it comes to a periodized model ~ microcycle, especially for when it comes to such a sport such as hockey. During the month the % of Max will be changing as the ascending scale or work is participated in. with each workout there will be a 10 minute warm-up, to get the body prepared for work. Before going into the intense workout, there will be some dynamic stretching for a couple minutes, mostly multi joint, and then get right back onto the cycle ergometer and get right into the workout.

Build one will be 85% Max

Build two will be 90% max, and

The Shock n’ awe ( AKA Crash )the most intense of all will be the max of the training guidelines when it comes to the Anaerobic Alactic – Capacity at 95% of max

The Regenerate week will go down to 85% of max for two days per week. I feel doing these variables for the training days will provide an adequate recovery, so that the client will be well rested the next training microcycle. The other variable will be kept the same on the higher side. The other variable will be;

Work intervals will be 25 seconds,

Rest intervals will be 180 seconds

Repetitions will be 4

Sets of 3, and

Rest between sets will be 6 minutes due to the high intensity of the program, so that there can be adequate re-pooling of the ATP-PCr pool. This run off will allow the muscles and the client’s body.

In picking the ALP, this most resembles the game of hockey. Ice hockey is characterized by high intensity intermittent skating, rapid changes in velocity and duration, and frequent body contact. Finding this is the best way to address the weakness of the hockey player slimming Anaerobic Power. The typical player performs for 15 to 20 minutes of a 60-minute game. Each shift lasts from 30 to 80 seconds with 4 to 5 minutes of recovery between shifts. The intensity and duration of a particular shift determines the extent of the contribution from aerobic and anaerobic energy systems. The high intensity bursts require the hockey player to develop muscle strength, power, and anaerobic endurance. Through this one month program, along the sides of the other training that will be brought up over the next couple of weeks this will increase the weakness, and will hopefully increase (current numbers are 734.4) to near or even above the average number (749.1).

Speed Training Description and rationale

Training specificity is a well documented aspect of conditioning. An inadequate matching of the actions that predominate in hockey and those used in training would result in wasted effort and time and inadequate results. The goal when skating at maximum speed is the same as when sprinting: to move from the initial point to the final destination in the shortest amount of time. Thus, it would seem logical that training for maximum hockey skating speed would parallel training for sprinting.

H ockey involves significant balance or stability challenges because of the small surface area (skate blades) in contact with a low-friction surface (ice). Thus, balance may also be an important component of skating skills. It is pertinent to discover whether there is a strong relationship between maximum skating speed and stability.

One of the major Biomotor ability requirements in many sports is speed, or the capacity to travel or move quickly. In sports such as sprinting, soccer, cycling, hockey, fencing, games and many other team sports, speed is a major factor determining the overall outcome. For endurance athletes speed can mean the ability to win in a sprint finish or break away from an opponent in a tactical situation. Training speed, like strength, is crucial for athletes of all ages and abilities. Children should be encouraged from a young age to continuously strive to be quicker. Developing and elite athletes must continuously strive to find new ways to develop speed, and older masters athletes must conscientiously train speed since it is more easily lost through the aging process.

Mechanically, speed is expressed through a ratio between space and time. The term speed incorporates three elements: reaction time, frequency of movement per time unit, and speed of travel over a given distance.

The motor ability known as speed incorporates three elements:

1. reaction time
2. time of the simple movement over distance-power
3. frequency of the movement per time unit

Heredity plays an important role in performing quick movements. However, most of the factors included in speed can be improved through training.

Reaction Time is the time between the moment when the individual is exposed to a stimulus and the first muscular reaction. Although reaction time is largely inherited, it can be improved through training. Most research suggests that reaction to both visual and verbal stimuli are shorter for trained than for untrained people. Reaction time in sports is crucial in both simple situations such as the gun shot in sprinting and complex situations when a choice is required. In many team sports this is the foundation for tactical advantages which may eventually determine the outcome of a game. Reaction time has 5 components:

The appearance of a stimulus at the receptor level

The propagation of the stimulus to the CNS

The transmission of the stimulus through the nervous path and the production of the effectors signal

The transmission of the signal from the CNS to the muscle

The stimulus of the muscle to perform the mechanical work the most time elapses during the 3^rd component

Time of the simple movement is dependent on Power. The ability to overcome resistance in the shortest possible time is the next determinant factor limiting fast movements(after reaction time). During training or competition the athlete meets external resistance through natural elements such as gravity, air, water, wind, snow as well as through the weight of equipment such as a javelin, shot or discuss or the weight of an opponent such as in football or wrestling. To improve speed in such a situation, one must increase the force of the muscular contraction. Often a movements must be not only quick, but also must be repeated over time. In this situation both power and speed training have to be accompanied by muscular endurance development to produce speed endurance.

An athletes speed and frequency are determined by technique. Performing sports skills economically with ease, correct positioning of body levers and good neuro-muscular coordination will result in efficient use of energy and a higher speed of the movement. In addition to relaxation ability, joint flexibility is an important ingredient for performing movements with high amplitude(e.g. long stride in running) which in many sports is essential to execute optimum range of movement for maximum speed.

Speed is determined not only by mobility and well synchronized neuro-muscular response but also by the frequency of the precise nervous impulses and strong concentration. This is because quick, explosive movements depend on a high level of power. Willpower and strong concentration are very important factors in achieving high speed. Exercises of will must be included in the training process to achieve a high level of speed. To build the right training program for speed, it is crucial to set and control elements of the load.

Intensity of Stimuli

Should be maximum or over maximum. Exercise should be stopped if speed or frequency drops below maximum level. Close attention must be paid to full concentration and a high level of motivation.

Duration of Stimuli

The duration, like any other component of training, has to be optimized. Min duration if the time required accelerating to max speed. From a few seconds to 25 seconds. Extension of time above 30 seconds will lead to speed endurance, rather than pure speed, repetitions.

Rest period after exercise should be sufficient to allow the athlete to perform maximum intensity. After 60 seconds of rest 75-80%CP(energy for short time effort) is restored, after 120 seconds 100%CP is restored. In some individual cases and in youth athletes rest may need to be as much as 2-5 minutes. For elite athletes 60 seconds is usually enough to prevent a drop of speed.

Speed work for sports where speed plays dominant or supportive role should be carried out all year around, even in the off season. It can be included in the warm up or used in breaks between longer pieces to offset monotony of base workouts for endurance athletes. The level of speed and effectiveness of speed work should controlled by doing tests lasting not be longer than 20 seconds.