DISTRICT 9 HOCKEY Strength Training

Phase 3—triggering muscle (Power)

Monday - Plyometrics and Aerobic Conditioning

Warm-up: Jump rope (Double rotation, Double step, Single hop, Single step) 3 min.

Standing Broad Jump 3 X 6

Stair Jumps 2 X 6

Depth Jumps (12-18 inches) 2 X 6

Reactive Box Jumps (12-18 inches) 3 X 6

Box March (High) 3 X 6

Reactive Jumps Over Bench/Box 3 X 6

Box Lateral Shuffles 3 X 6

Rest Interval: 3-5 min.

25-30 minutes skating or roller hockey at 60-65% max HR

Tuesday - Anaerobic Conditioning (On-Ice Sprints) (Running if ice not available) Don’t skimp on the rest ratio—every sprint should be flat-out.

1. Goal Line to Hash Marks 3 sets

2. Goal Line to Blue Line 3 sets

3. Goal Line to Red Line 3 sets

4. Goal Line to Far Blue Line 3 sets

5. Goal Line to End Goal Line 3 sets

Work to Rest Ratio 1:20, so rest 20 seconds for every second of sprint. Start every minute on Sprints # 1 and 2; start every 2 minutes on Sprints # 3, 4, and 5.
(Starts / Stops can also be used to develop stopping and starting power during this phase)

Wednesday - Weighted Power (30% of one rep max) Accelerate through full range—rest if fatigue prevents explosiveness.

Squat Jumps w/tuck (bring knees up) 4-5 X 4-8

Bench Press 3 X 4-8

Cleans 4 X 4-8

Push Press 4 X4-8

Rest Interval: 3-5 min.

Thursday - Aerobic Conditioning (On Ice) Fight through fatigue.

15 sec. sprints (65-80% of max) followed by 30 sec. of coasting, Work to Rest Ratio 1:1 or 1:2, 3 sets of 8 reps, Each rep is 45 sec. in length (15 sec sprint plus 30 sec. of coasting) and each set consists of 8 reps (45 sec. X 8reps = 6 min.)
After each set a 3-5 min break should be taken for recovery.

Friday - Dynamic (Ballistic) Power

Medicine Ball Squat Between Leg Over Head Throws 2-3 X 8

Medicine Ball Squat Between Leg Forward Throws 3 X 6-8

Medicine Ball Side Throws 3 X 6-8

Medicine Ball Squat Chest Throws 2-3 X 6-8

Rest Interval: 3-5 min.

Saturday - Power Endurance (30% of one rep max)

Dumbbell Squat Jumps 3 X 6-8(wk1), 12(wk2), 16(wk3), 20-30(wk4)

Bench Press 3 X 8(wk1), 12(wk2), 16(wk3), 20-30(wk4)

Standing Broad Jump3 X 6-8(wk1), 12(wk2), 16(wk3), 20-30(wk4)

Rest Interval: 5 min

Sunday - Off 24hrs of rest is taken between workouts is crucial for recovery and to avoiding overtraining/under-recovering.

Warming up is highly individual in this type of training, but 5-10 minutes of dynamic type of warm-up activities will increase nervous system stimulation without obtaining fatigue.

Sets need only be increased if the athlete feels the prescribed numbers are too low for maximum benefit. One must be careful here not to overtrain.

Repetitions do not need to be increased for Dynamic, Weighted, or Plyometric days. As you progress, don't increase reps but do attempt to do the same number of repetitions more explosively. The only time repetitions should definitely be increased is during the power endurance workouts. It is during this workout that athletes must focus strongly on blocking out the pain of lactic acid build up and concentrate on moving explosively.

Rest intervals are key, so don't cut them short. This time is needed for restoration of ATP/PC stores so that subsequent sets can be performed in an explosive manner.

Final Thoughts

This program does not entail use heavy weights, but training for power can be extremely taxing on the nervous system, so make sure to get plenty of rest and the appropriate nutrition. Remember, the goal of training for power is to become more explosive. If you need an extra few seconds, minutes or even an extra day of rest, take it. It is far more beneficial to complete three excellent days of power training than four haphazard ones.