sport specific training in ice hockey
DESCRIPTION
Presentation about Sport Specific Training and how it relates to Ice Hockey athletes.TRANSCRIPT
Chris Blake,MA,LATC,CSCSOwner/Pro CoachPro Athletic Training & Development, LLC
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?
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…….
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
How I Build A ProgramDecision Based On:
AgeSportActivity LevelInjured Athlete
The Primal SixSquatLungePushPullBendTwist
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.
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
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
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
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
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
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
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
Chris Blake,MA,LATC,CSCSOwner/Pro CoachPro Athletic Training & Development, LLC