Hockey Fitness and Workouts
Getting in shape for hockey season is important to avoid injury, maximize performance and most importantly enjoy the game.
Strength and conditioning coach Peter Twist of the Vancouver Canucks says, "For hockey performance, it is most important to build strength and flexibility in the 'speed center.' This includes the abdominals, low back, hip flexors, hip extensors, adductors, abductors, and glutes."
Recommended Reading
www.athletes.com - Athletes.com is a great resource for all sports conditioning and information. The hockey section covers training, nutrition, mind, suppliments, articles and interviews with experienced hockey professionals.
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Graham's Workout
This is just a general workout that I have found to be pretty good. I always set workout goals so that I have a clear objective when walking into the gym. Its easy to go into the gym unsure of what you want to accomplish only do a couple of workouts then leave without doing that much. Each day before I go into the gym I will think about what I need to work on, sometimes write it down, then go to the gym and make sure that I complete what I set out to do. Writing down your workouts is a good practice and a great way to track your progress but I often dont like to carry around a pad of paper and a pencil. If you just start working out its useful to bring in a piece of paper with your workouts on it so that you dont get lost in the gym but after a while you will get used to the workouts and probably won't need it anymore.
Pre-Gym
- I eat at least 2 hours before going to the gym. This allows me enough time to digest food before I workout. I try to avoid eating acidic foods such as meals with a tomato based sauce bacuase they often lead to uncomfortable heartburn but maybe thats just me.
- At least 1 hour before the gym I drink a couple glasses of water so that I am hydrated, especially if I went out the night before. At the same time I dont like to have too much liquid in my system before I go in or else I feel waterlogged and sluggish.
Day 1 - Upper Body
1.5 Hours
During my upper body workout I make sure to keep my heart rate under 160. When at a gym that has a lot of equipment I like to circuit train between the workouts below. For example I will do 1 set of bench press, 1 set of rows, 1 set of incline press, 1 set of lat pulldown etc... I will rotate through the circuit 2-3 times depending on how I feel and the goals I have set for that week.
- 5 min stretch
- 5 min walk on treadmill
- Bench Press 2-3 sets 10-12 reps. (1st week I will use a machine, 2nd week I will use free weights)
- Incline Press 2-3 sets 10-12 reps. (1st week I will use a machine, 2nd week I will use free weights)
- Decline Press 2-3 sets 10-12 reps. (1st week I will use a machine, 2nd week I will use free weights)
- Shoulder Press 2-3 sets 10-12 reps. (1st week I will use a machine, 2nd week I will use free weights)
- Row 2-3 sets 10-12 reps.
- Lat Pull Down 2-3 Setes 10-12 reps. Sometimes do pull ups instead
- Curls 3 sets 10-12 reps.
- Tricept Extension 3 sets 10-12 reps. Sometimes to dips instead.
- Sit-ups until cant do anymore. Combination of side raise and traditional sit-up.
- 30 min cardio. (I prefer to use an elliptical becuase its easier on my knees. If the machine has different workout options I usually set it to somthing like interval training, a combination of light and medium resistance)
Day 2 - Lower Body
1.5 Hours
I have found that after a long summer and not playing hockey for a while the first thing that is sore when I go back on the ice is my lower back and legs. Before each season and in the first few weeks of the seasion I spend more time on my lower body in order to get it in the shape I need it before I hit the ice.
- 5 min stretch
- 5 min walk on treadmill
- Leg Press or Squats 2-3 sets 12-15 reps
- Dead Lift 2-3 sets 12-15 reps.
- Leg Extension 3 sets 12-15 reps.
- Leg Curl 3 sets 12-15 reps.
- Calf Raise 3 sets 12-15 reps.
- Sit-ups until cant do anymore. Combination of side raise and traditional sit-ups.
- 30 min cardio. (I prefer to use an elliptical because its easier on my knees. If the machine has different workout options I usually set it to somthing like interval training, a combination of light and medium resistance)
Post Gym
Ater going to the gym I like to drink a couple glasses of water to replenish what I have sweated out and to help move lactic acid out of my muslces. This helps my system recover much faster.