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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.


Your Cardio System… Demystified! Part I

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

Did you know that your body has different systems for expending energy when you’re training or on the ice? In the next couple of posts we are going to break them down so that you can maximize your training efforts.

The first energy system that your body uses is called the “Aerobic” system. Now the word “aerobic system” might conjure up images of spandex and leg warmers but the aerobic system plays a vital role in your performance. “Aerobic” come from the Greek word “aero” (air) and “bios” meaning “life”. To use the analogy of the short story titled “The Tortoise and the Hare”, the aerobic system is the hare. It is the body’s source for providing energy for lower intensity exercises while also helping your body recover from the stress it’s been under. A brisk walk or bike ride is an example of the aerobic system being put to work.

The aerobic system is also known as the “oxygen system” and is expressed by your VO2 maximum volume (“VO2 max” for short). By building a strong aerobic foundation, you are going to train harder for longer periods of time. I guarantee you that every player I know would like to improve their overall aerobic conditioning. Wouldn’t you? Let’s figure out what your VO2 max is by using a VO2 max calculator. Our friends at www.shapesense.com have one here(http://www.shapesense.com/fitness-exercise/calculators/VO2max-calculator.aspx).

Now we have the baseline for what your VO2 max is, let’s work on improving it. To do so, you want to find an activity that will get you heart rate up to 75%-85% of your maximum heart rate for 30 – 60 minutes. Many players choose swimming, rowing, biking, running, and/or stair climbs. The choice is yours as long as it fits the criteria above. Building up your aerobic strength it the first layer of the foundation you want to build. Without being aerobically fit, you’re not going to maximize the rest of your energy systems which will translate on the ice.

Many players think that aerobic conditioning is something that is only done BEFORE games but that is not true. Many famous NHL’ers use aerobic conditioning after a game or strenuous workout to alleviate the lactic acid that builds in their muscles. It’s pretty common to find professionals on a stationary bike in the locker room after the game. If their doing it, shouldn’t you?


Sheldon Souray Building Hip Strength and Flexibility

November 20th, 2012 | No Comments | Posted in Strength Training, Stretching/Yoga

This video comes to us from our friends over at www.hockeyot.com and it shows how NHL star Sheldon Souray strengthens and loosens his hips using some track hurdles.  It may look pretty basic but I suggest you go ahead and give it a try.  You’ll be surprised.