Download - Sport Specific Training in Ice Hockey
![Page 1: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/1.jpg)
Chris Blake,MA,LATC,CSCSOwner/Pro CoachPro Athletic Training & Development, LLC
![Page 2: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/2.jpg)
No Universal Definition of What Sports Specific Training Is.May Have Originated From Athletic Trainers.Sports-Related Injuries.
OveruseInjuries Common In Each Sport.Training Specifics For Each Sport.
What Does It Mean?
![Page 3: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/3.jpg)
It’s Not Bodybuilding.It’s Not Powerlifting.It’s Not Worlds Strongest Man Competition (Crossfit) Training.It’s Not Training Children Like Adults Either…..
It is Simply Preparing Your Athletes For Success……
To Be More Specific…….
![Page 4: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/4.jpg)
Creating programs that match the sport by:
Work/Rest RatiosHockey: Average Shift is 45 seconds; Powerplay is 1:30 each shift.
PositioningStanding/SittingRunning/SkatingMovements That Compliment Sport/Not Mimic Sport
BalanceFlexibilityCoordinationStrength/Power
![Page 5: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/5.jpg)
How I Build A ProgramDecision Based On:
AgeSportActivity LevelInjured Athlete
The Primal SixSquatLungePushPullBendTwist
![Page 6: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/6.jpg)
Of The Primal Six:BendingTwistingLungeSquat
And Then I Build A Plan To Prepare The Hockey Athlete For All Hell To Break Loose.Very Similar to How I Train Football Athletes.
![Page 7: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/7.jpg)
Hockey Conditioning Program 2004
Weight Training:Phase 1: June 14-July 14th
Day 1 Set 1Weig
htRest Time Set 2
Weight
Rest Time Set 3
Weight
Rest Time Set 4
Weight
Rest Time
Total reps
Total time per Ex
Hang Cleans 6 2:00 6 2:00 6 2:00 6 2:00 24 10 minTotal sets: 24
Push Press 8 2:00 8 2:00 8 2:00 8 2:00 32 12 minTotal reps: 264
Barbell Shrugs 15 1:30 15 1:30 15 1:30 15 1:30 60 10 minTotal
weight:
Romainian Deadlifts 10 1:30 10 1:30 10 1:30 10 1:30 40 10 min
Total work:
24 min
Swiss ball leg curls 15 1:00 15 1:00 15 1:00 15 1:00 60 8 min
Total rest:
36 min
Dumbbell bench rows 12 1:00 12 1:00 12 1:00 12 1:00 48 8 min W/R 1/1
9:00 9:00 9:00 9:00 264 Total: 1 hour
![Page 8: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/8.jpg)
Day 2 Set 1Weig
htRest Time Set 2
Weight
Rest Time Set 3
Weight
Rest Time Set 4
Weight
Rest Time
Total reps
Total time per Ex
Front Squats 10 2:00 10 2:00 10 2:00 10 2:00 40 10 minTotal sets: 24
Single leg squats 8 2:00 8 2:00 8 2:00 8 2:00 32 10 minTotal reps: 236
Lunges 15 2:00 15 2:00 15 2:00 15 2:00 60 12 minTotal
weight:
Skaters Lunge 10 1:30 10 1:30 10 1:30 10 1:30 40 8 minTotal work:
16 min
Butt Blaster/Bridging 15 1:30 15 1:30 15 1:30 15 1:30 60 10 min
Total rest:
44 min
Wall Sits 1 min 2:00 1 min 2:00 1:20 2:00 1:30 2:00 4 13 min W/R 1/3
11:00 11:00 11:00 11:00 236 Total:1 hour
![Page 9: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/9.jpg)
Day 3 Set 1Weig
htRest Time Set 2
Weight
Rest Time Set 3
Weight
Rest Time Set 4
Weight
Rest Time
Total reps
Total time per Ex
Hang Cleans 6 1:30 6 2:00 6 1:30 6 2:00 24 10 minTotal sets: 24
Standing Cable Rows 10 1:30 10 1:30 10 1:30 10 1:30 40 8 min
Total reps: 200
Single arm DB Bench 6 2:00 6 2:00 6 2:00 6 2:00 24 10 min
Total weight:
Single leg squats 10 2:00 10 2:00 10 2:00 10 2:00 40 12 minTotal work:
15 min
Swiss Ball pushups 10 1:30 10 1:30 10 1:30 10 1:30 40 8 min
Total rest:
43 min
Shoulder Press 8 2:00 8 2:00 8 2:00 8 2:00 32 10 min W/R 1/3
10:30 11:00 10:30 11:00 200Total: 58
min
![Page 10: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/10.jpg)
Plane Simple® Phase 1
Weight Training:Nov 20- Dec 20, 2007
Sagittal Plane Set 1Weig
ht Rest Set 2Weig
ht Rest Set 3Weig
ht Rest Set 4Weig
ht RestTotal reps
Total time per Ex
Plate Squats 15 1:00 15 1:00 15 1:00 15 1:00 60 6 minTotal sets: 30
Plate Lunges 10 1:00 10 1:00 10 1:00 10 1:00 40 6 minTotal reps: 350
Back Rows High 15 1:00 15 1:00 15 1:00 15 1:00 60 8 minTotal
weight:
Back Rows Midlevel 15 1:00 15 1:00 15 1:00 15 1:00 60 8 min
Total work:
32 min
Barbell Pullups 10 1:00 10 1:00 10 1:00 10 1:00 40 10 minTotal rest:
45 min
Red Sox 7 10 1:00 10 1:00 10 1:00 1:00 240 15 min W/R 1/1.3
Pushup Circuit swiss ball
10,1
0 1:00
10,1
0 1:00
10,1
0 1:00
10,1
0 1:00 80 5 min
Forearm Series 12 1:00 12 1:00 12 1:00 36 10 min
Total: 1hr 8min
![Page 11: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/11.jpg)
Frontal Plane Set 1Weig
ht Rest Set 2Weig
ht Rest Set 3Weig
ht Rest Set 4 Weig
ht RestTotal reps
Total time per Ex
Side Lateral Lunges 10 1:30 10 1:30 10 1:30 10 1:30 40 8 min
Total sets: 36
Slideboard45 sec 1:30
45 sec 1:30
45 sec 1:30
45 sec 1:30 4 10 min
Total reps: 414
Side Planks/ Hip Bumps 10 1:00 10 1:00 15 1:00 10 1:00 40 6 min
Total weight:
Side DB Crunches stand 10 1:00 10 1:00 10 1:00 10 1:00 40 5 min
Total work:
11 min
Lateral Shoulder Raises 10 1:00 10 1:00 10 1:00 10 1:00 40 6 min
Total rest:
37 min
Shoulder Shrugs 10 1:00 10 1:00 10 1:00 10 1:00 40 8 min W/R 1/3.3
Miniband Hip Walks 1 1:00 1 1:00 1 1:00 1 1:00 4 8 min
Medball Abd w/ circles 10 1:00 10 1:00 10 1:00 30 6 min
Hip Ball Against Wall 20 1:00 20 1:00 20 1:00 20 1:00 80 6 min
Total: 1 hr 3min
![Page 12: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/12.jpg)
Transverse Plane Set 1Weig
ht Rest Set 2Weig
ht Rest Set 3Weig
ht Rest Set 4 Weig
ht RestTotal reps
Total time per Ex
Hip Discos 15 1:00 15 1:00 15 1:00 15 1:00 60 10 minTotal sets: 39
Cable Kneel woodchop 10 1:00 10 1:00 10 1:00 10 1:00 40 8 min
Total reps: 444
Crossover Bench Steps 15 1:00 15 1:00 15 1:00 15 1:00 60 8 min
Total weight:
Swiss Ball Twisting 10 1:00 10 1:00 10 1:00 10 1:00 40 8 min
Total work:
22 min
Shoulder Cable ER/IR 15 1:00 15 1:00 15 1:00 15 1:00 60 10 min
Total rest:
39 min
Red Sox 7 10 1:00 10 1:00 10 1:00 240 15 min W/R 1/1.4
Splitstance T-rotations 10 1:00 10 1:00 10 1:00 10 1:00 40 5 min
Single leg Bridge/rotation 10 1:00 10 1:00 10 1:00 10 1:00 40 5 min
Total:1 hr 8min
![Page 13: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/13.jpg)
![Page 14: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/14.jpg)
Create Program Well Ahead of TimeKeep The Program GoingMake Changes When You Have ToAlways Have Essential Exercises In Place
Time LimitsTravelEquipment Availability
Keep A Close Eye on the Injury ReportMake Sure Program Aligns With Head Coach
![Page 15: Sport Specific Training in Ice Hockey](https://reader036.vdocuments.us/reader036/viewer/2022062319/557c339ed8b42a28208b4669/html5/thumbnails/15.jpg)
Chris Blake,MA,LATC,CSCSOwner/Pro CoachPro Athletic Training & Development, LLC