Category: Strength & Conditioning
Type: Tip
Venue: Indoor
EARLY OFF-SEASON FITNESS CONDITIONING FOR HOCKEY DRYLAND TRAINING RECOMMENDATIONS
In order to create a conditioning program, you must first learn some Key Terms to Determine Exercise Intensity:
Duration: 20-45 minutes of continuous activity
Intensity: based on an individual’s maximal heart rate (MHR), resting heart rate (RHR), and desired workout intensity (% of heart rate)
Estimated Maximum Heart Rate (MHR) = 220 – age
Training heart rate (THR) = (MHR – RHR) x Intensity + RHR
Monitor heart rate by taking the pulse for 10-seconds at the wrist and then multiply by 6 to get heart rate in beats per minute
Example to Determine Training Heart Rate
Jeremy, age 24, moderate fitness level
Training at 75% intensity, RHR = 70
MHR = 220 – 24 = 196 beats per minute (bpm)
THR = (196 – 70) x .75 + 70 = 164.5 bpm
Interval Training: 2-3 minutes high-intensity (90-100% of MHR) exercise followed by 2- to 3-minutes of low-intensity recovery (walking)
- Repeated for 6-10 intervals (2 sets of 3-5 repeats)
- 1 session per week is sufficient
- A moderate level of fitness is suggested prior to using this advanced technique
Modes: General activities (run, cycle, stairmaster) are all effective at elevating HR
Running: Fartlek OR "speed-play" training incorporates high-intensity intervals
(alternate jogging and sprinting in an unstructured manner)
- Include a variety of movement patterns for agility and body awareness
- Short periods of running on the toes for ankle and lower leg strength
EARLY OFF-SEASON CONDITIONING SCHEDULE
Orientation Workout Phase (4 to 6 weeks)
MONDAY – 30 minutes running at 70-75% intensity
WEDNESDAY – 45 minutes of rollerblading OR cycling at 65-70% intensity
FRIDAY – 25-40 minutes of running at 75-80% intensity
General Fitness Conditioning (6 weeks)
MONDAY – 30 minutes of running OR cycling at 75% intensity
THURSDAY – AEROBIC INTERVAL TRAINING
SATURDAY – 50 minutes of cycling OR swimming at 70% intensity OR 60 minutes (or more) of hiking OR rollerblading
High-Intensity Aerobic Conditioning (4 weeks)
MONDAY – 35 minutes of running OR cycling at 75% intensity
WEDNESDAY – AEROBIC INTERVAL TRAINING
SATURDAY – AEROBIC INTERVAL TRAINING
Submitted by: Craig Ballantyne
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