The following article pertains to age appropriate athletes who have gone through puberty and are developing as adolescents. Younger athletes are encouraged to try different sports while developing motor skills, stability and balance. This blog does not provide medical advice nor does it direct you to undertake any specific exercise program or regimen. Please consult a physician before participating in any of the activities described on this website.
(March-April) - Post Season Active Recovery
Upon completion of a grueling season, athletes need to rest. I recommend all my athletes to take 3-4 weeks for active recovery and physical restoration. Active rest is exactly what it sounds like, moderate activity that allows the body to restore muscle breakdown and recover from any lingering ailments. During this phase, an athlete's workout may include variations of the following: dynamic mobility, yoga, moderate conditioning, and corrective exercises. In addition to physical restoration, I will also use this opportunity to correct muscle imbalances and movement patterns that way my athletes are prepared for strength training.
(April-August) - Off Season Training
Hypertrophy>>Strength>>Power>>Sport Specific Conditioning
- Phase I - Hypertrophy (4 Weeks) - The goal is muscle fiber growth and stabilization.
- Phase II - Strength + Power (6 Weeks) - Training intensity and volume focus. Build strength and explosive power that will translate to speed on the ice.
- Phase III - Sport Specific Conditioning (4-6 Weeks) - Strength workouts shift to a more basic format for maintenance of gains in addition to conditioning days. The purpose of this phase is to prepare athletes for Pre Season camps and transition back to competition. This phase may also be referred to as Competition Cycle.
Daily Workout Plan
Monday - Dynamic Warm Up + Plyometrics + Lift + Stretch
Tuesday - Dynamic Warm Up + Sprint Work + Lift + Conditioning + Stretch
Wednesday - Dynamic Warm Up + Plyometrics + Lift + Conditioning + Stretch
Thursday - Dynamic Warm Up + Sprint Work + Lift + Stretch
Friday - Active Recovery
Plyometric Workout Sample
2 x 5 (each leg) Zig Zag Bounds
2 x 5 (each leg) Lateral Bounds
2 x 5 Box Jumps
2 x 5 Dot Drill Series
Sprint Work Sample
12 x Wall Drives
4 x Kneeling Start Sprints (10 yards)
3 x Resisted Sprints (10 yards)
3 x Sprints (10 yards)
Phase I Hypertrophy Lift Sample
3 Position Clean 5 x 3
Power Jerk 5 x 3
Front Squat 3 x 8
Single Leg RDL w/ Press 3 x 8 each side
Alternating DB Chest Press 3 x 12 each arm
Renegade Row 3 x 10 each arm
Front Lateral Lunges 3 x 6 each leg
Core: Back Extensions 2 x 5 w/ 5 second eccentric, Kneeling Chop 2 x 12 each side, 2 x 30 Second Stability Ball plank
Strength + Power Phase workouts adjust in intensity and volume. Typically, this includes heavier loads with less reps. On days with Conditioning, drills such as the 300 yard shuttle and Bike Intervals are performed to train the Energy System. The goal is to exit the phase with increased peak power and physical readiness for Sport Specific Conditioning.
Sport Specific Conditioning Sample
Dynamic Warm Up
Jump - Jump - Sprint x 10 (15 yards)
Two Footed "+" Hops 5 sets x 15 seconds
Medicine Ball Throw Series x 10 each throw
Box Jumps 5 sets x 5 jumps
Stride Work (Skater Circles) 3 x 20 seconds each leg
In this phase, we usually dial back to 2 lifting days with a more basic format. There is no need to overtrain with weights if the athlete has completed the full 10 Week Cycle (Hypertrophy>>Strength>>Power), however, it is still important to maintain gains. Sport Specific Conditioning workouts are performed 2 days per week as a final component to increase speed and prepare athletes for competition.
This cycle usually has a duration of 4-5 weeks and leads into the typical Pre Season schedule beginning in Mid-August for most teams. One of my athletes is getting ready to leave for his first year in the USHL and one of the first things to expect is Physical Fitness Testing that includes: Max Front Squat, Max Bench, Pull Up Test, 180 Yard Shuttle Test, and VO2 max. In addition, Pre Season team practices also take place in preparation for team competition. My goal as a coach is to provide an annual training road map that matches seamlessly with the athlete's expectations. Training in the proper progressions, avoiding overtraining and allowing ample time for physical restoration are key components to continuously optimizing performance.