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Ice Hockey Workouts Made Possible Through Cardiovascular Conditioning

November 27th, 2012 | No Comments | Posted in Cardio

The history of ice hockey dates back to the early 1800’s. Since then, the sport has gone through multiple changes and alterations in terms of rules and criteria. Despite all those changes that have taken place in the last couple of centuries, one thing that is still in its original form is the philosophy regarding the player’s physique, health, and training.

What was believed in the early phases of development is still being followed fanatically. All ice hockey players, whether amateur or pro, are supposed to go through extensive training and intense ice hockey workouts. The idea is to keep them in a position to give consistent and improved performance every time they step on the rink. More »

Your Cardio System… Demystified! Part III

November 23rd, 2012 | No Comments | Posted in Cardio

The last leg of the “Cardio Conditioning” stool is the “anaerobic glycolysis” system. This system works together with the ATP-PC system to provide an explosive short term energy 1-2 punch. The anaerobic glycolysis system is also known as the “lactic acid” system. Now you know what I’m talking about, don’t you?

This energy system picks up when the ATP-PC system burns out. The anaerobic glycolysis system can provide up to 120 seconds of energy but really maxes out between 30-45 seconds… the average length of a shift, coincidence?

So what is lactic acid and why does it burn?
Lactic acid is simply the waste product of your energy consumption. Much like a car uses gasoline as fuel and when you drive reduces it to carbon based exhaust, your body does the same thing with its fuel source, carbohydrates. Your body’s reaction to the process of burning carbohydrates is for this lactic acid to settle into your muscles and blood stream which causes the dreaded “burning thighs”. When it settles into your muscles and bloodstream it takes your body longer to recover and can make your muscles stiffer and less elastic.

The burning muscles and longer recovery time is not the only side-effect of poor anaerobic glycolysis conditioning. Another side-effect is over-compensation and it can lead to poor development and in a worst case scenario, injury. Think about it… when your legs get tired, you are more likely to skate more upright which throws off the coordination of your upper and lower body leading to poor technique and over-compensation.
If you are looking to train your anaerobic glycolysis system, you’re going to approach in much of the same way you did for the ATP-PC system.
Here’s how:
• Training Type = Full-out Spring Intervals
• Training Time = 30 to 45 seconds
• Ratios:
o Work to Rest (Initial Phase)= 1:5
o Work to Rest (Ending Phase)= Progress down to 1:1
o Reps (Start)= 6 reps, 1 set
o Reps (Progress to)= 10 reps, 1 set
• Frequency = 2-3 per week
Make sure that your system is training all three of your cardiovascular systems. It’s the development of all three systems that will all you to take your game to the ELITE Level.


Your Cardio System… Demystified! Part II

November 22nd, 2012 | No Comments | Posted in Cardio

The second area where you obtain power while playing or training is through the “Anaerobic” system. The Anaerobic system actually has two different systems functioning with in the main anaerobic system. We are going to discuss the first one, “ATP-PC” system in this post.
So what exactly is the anaerobic system? The anaerobic system is the energy source that supplies your explosive, short term power. The anaerobic system is in high gear during sprints, body checks and quick changes in direction. If you were a car that had a “nitro boost”, the ATP-PC System would be the fuel source for your “nitro boost”. The ATP-PC system supplies you energy during the first 10 seconds of high intensity movement. Any player will tell you how quick the game can change and how crucial it is to have a well-conditioned ATP-PC system.

Now, if you are reading this and saying that this part of my game is lacking then keep reading because we are going to explain to you how to sharpen this level of your game to take you to that ELITE level. To build your ATP-PC output you are going to focus on performing extremely high intensity workouts for a very short amount of time. The recommended duration to this type of training is between 2 to 10 seconds at most. This may initially sound like a” walk in the park” but because you are going “full-out” you will become pretty fatigued, pretty quickly if you are pushing yourself. The recovery ratio is 1:5 work to recovery. So if you’re doing high intensity exercises for 10 seconds you will have a recovery period of 50 seconds.
When starting your ATP-PC training cycle you should set a goal of performing 10 reps.

Once you build up your conditioning, you can then move on to doing 2 sets of 10 reps. For every set you complete, you should allow yourself 3minutes of recovery time. During the recovery time, be sure to consume some water and to keep moving. Don’t overdo it with the water while resting for your next set. Drinking too much water and jumping back into high intensity training can lead to vomiting, muscle cramps, and your teammates making fun of you for vomiting. You should schedule this high intensity ATP-PC training between 2-3 times a week with at least 24 hours of recovery time between your next similar training session.

You can include the following exercises to help you with your ATP-PC conditioning:

• Stair Climbs
• Shuttle Runs
• Jumping Rope
• Two Foot Lateral Cone Hops
• Plyometrics
• Sprint Start Relays

Focusing on and improving your ATP-PC conditioning will set the foundation for building the crucial strength needed for racing for loose pucks, fighting your way through checks, and chasing down your opponents.