Short duration maximum effort sprints on the Assault bike is an example of a conditioning strategy to improve repeat sprint ability by “raising the ceiling” (opposed to aerobic strategies that “raise the floor”).
The Assault bike is a great tool for this purpose because it’s a low skill movement, so the athlete can focus exclusively on output, and it provides objective feedback (speed or wattage) on the intensity for each rep.
Typically performed for 1-2 rounds of 8-10 reps of 6-10s sprints, starting on the minute (e.g. 50-54s of rest).
A key point of emphasis here is not letting the intensity drop significantly from the first to last rep. As a general rule, speed shouldn’t drop more than 5%. If the athlete can’t maintain that speed, then end the session if the goal was to do 1 round, or end the round and take a few minutes (3-5) to recover before starting the next round.
In this case, this is the only time I’ve seen a player max out the screens wattage (1999) on every rep. Incredibly impressive.
To your success,
P.S. For more information on in- and off-season program design, training and reconditioning for injured players, and integrating sports science into a comprehensive training process, check out Optimizing Adaptation & Performance
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Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.