Weight Training
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I was wondering, if you have the time, if you could help me get started in an exercise program based for roller and ice hockey players. I am looking for a program that will help me put speed to my game because I am a small player weighing in at only 150 lbs and I am 5'7. I am not sure if this is the right web sight for this, but I am also wondering what kind of pills or powder supplements I should be taking. I was told creatine was the best, but after reading this report I am wondering if it is really that safe. Well, if you have the time or if you know of another place that can help me with this, please let me know. I greatly appreciate you taking the time to read this.
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| First of all strength training programs are not sport specific. They do not specifically relate to the sport you are doing. The only way strength training helps athletic success is by increasing strength and lean body mass.
There is a principle in exercise science called SAID, which means specific adaptation to imposed demands. Your body will adapt specifically to the demands placed on it . If you want to become a better hockey player then practice playing hockey. If you want to become bigger and stronger then a high intensity training stress must be applied.
I would suggest a brief, intense weight lifting program base on large compound movements such as squats, bench press, chins, deadlifts, etc..
Try the following:
Bench Press
Squat
Chins or Lat pulldowns
Calf Raises
Perform this workout once every 3-4 days. Perform 1 set of each exercise excluding warmups. Use a weight that allows 6-10 repetitions. Perform each set to momentary Muscular Failure.
The last point is very important. Intensity is the cardinal fundamental of resistance training. You must use 100% intensity ! This doesn't mean performing a set until you think you can't do another rep, but , until you literally cannot lift the weight any longer. Only by going to total positive failure can you be assured that the stimulus for growth has been achieved. Once it has been achieved then no other sets are needed.
Second, rest is just as important as the lifting itself . It is while you are resting that your body recovers from the damage done in the workout and overcompensates by adding new muscle.
Third perform each exercise in very strict form. Never bounce, jerk or drop the weights. Perform movements in a slow controlled manner. I suggest a cadence of 2 sec. lifting the weight and 4 sec. lowering. Bad form is not only dangerous but, it cheats the muscle of the work it should be doing.
As far as supplements the only one I recommend is Creatine. Which I think has proven it self thoroughly. If you are concerned about safety then don't worry about it . Despite what supplement manufacturers would have you think supplements are not necessary to body building success.
If you would like some in depth knowledge of what it takes to achieve muscle growth I would recommend the works of Mike Mentzer.
I hope this will be of some use to you and good luck. Think Big and Train Hard.
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Shoulders, lower back, and the legs are the most important muscles for hockey. If you have the speed, huge shoulders will improve your checking and cross checking. If you get in fights or enjoy boxing, huge toned shoulders are essential for punching. A strong lower back will increase your ability to take hits, and you will always need strong legs in any sport. For shoulders, nothing beats the military press. I also love the lateral raise, upright row, back extension, back squats, hack squats, leg press, leg extension, leg curl. You should work all the muscles, but for hockey, put the emphasis on these muscles.
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Get a general muscles mass first, with a focus on the body's core (like abs and back). Once you have good strength around your body, begin to focus more on specific muscles that will help with hockey (like legs, back, abs, etc.). Work more on endurance so that bulky muscles are not hindering you in any way and you'll be able to last longer in shifts.
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Hi there,
I have played hockey for over 20 years and coached for the last 10. I have coached many levels of hockey including university and rep hockey at the youth level.
In all my years of playing, I always found that doing basic strength exercises like pushups and squats were great for building strength, but of most importance for you would be to get your abs in great shape. Great abs are essential for any hockey player who is involved in full contact hockey, as your abs will prevent you from many back problems that seem to plague hockey players these days. It was quite well known that Mario Lemeiux's back problems were due to his soft abs.
As far as cardio work, the primary energy system used in hockey is the anaerobic alactic system. Simply put, it is the energy system used for activities lasting between 10 seconds to 2 minutes in length. I suggest doing wind sprints to help you here.
I don't know if I have helped you more. I suggest reading Peter Twist's book, "Conditioning for Ice Hockey" if you require more information. Mr. Twist is currently the conditioning coach for the Vancouver Canucks. Don't let anyone tell you there's no such thing as sports specific training, because there is.
Now get out there, and hit the top corner.
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Hey,
I have been playing hockey for ten years, and it was just last year when I started working out. I'm sixteen now 5'8, 140. Ever since I hit high school, all the other players got huge. Going up against eight year old boys who were a lot taller and stronger than me made me ineffective and I was scared of injury. Speed is important in hockey, so I didn't want to put on a lot of weight and bulk and become sluggish.
I worked out with a certified trainer at a gym for a while, and I discovered muscles in my legs I never heard of. Adductors are import for hockey and not many people know about them. They're the muscles on the outside and inside of your thighs. They helped me increase my stride. Your gluteals are important also, your butt muscles. They're important for almost all sports. Squats will work them just fine. That will increase your speed and balance a lot...a good solid lower body.
For your shot and stick handling, you need strong forearms and wrists, hence the wrist shot. Different variations of curls will work your wrists and forearms. Another muscle that not many people work is the obliques and abs. Strong obliques will increase your shot because of the twisting motion. There are a million and one ab and oblique exercises. The most effective routine for a solid core is plyometrics, using medicine balls, because it builds speed, strength and flexibility. For checking, the shoulders, back and upper body are important. Traps are another one of those muscles that don't get worked very often. Shoulder shrugs, lat pull down, shoulders raises, butterfly curls, bench press and lat row will develop your upper body. That workout will pretty much hit most of the major muscle groups.
You should work your calves also. Calf raises are good. You don't want huge thighs and pencil calves. Calves go along with ankles, which are important. Endurance training is also significant. A good two mile run and a nice stretch will also increase your speed and stamina.
I'm certainly not a pro or a doctor or trainer or anything, but that's the workout I got involved in, and my game increased two hundred percent. From reading all these articles, I learned that you have to do what feels best for you and what works best. My advice would be to take a little something from everything you read and make a workout suitable for yourself.
About the pills and supplements, stay away from that stuff. For some people, it works. For others, it causes harm. A good diet will make up for those creatine and hydroxycut supplements. I mean if you wanted to be a body builder, you might wanna try stuff like that, but you're a hockey player. But if you're interested in a hardcore workout with supplements, check with a professional or a doctor.
Good Luck
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