Tag: Athletic Development Resources

Hockey Nutrition: In-Season Eating

Early last week I sat down with two college players to have a talk about their in-season eating habits. Based on the responses to the “Please describe your dietary habits, providing a representative example of what you would eat on any given weekday and weekend day (please include snacks, toppings, supplements, etc.)” question in the packet we make all our new athletes fill out, the daily nutrition habits of highly motivated, aspiring athletes can be described as abysmal, at best. When you consider the incredible impact nutrition has on performance, recovery, body composition, and overall health and well-being, this is a scary realization.

Although these players have opposing body composition needs, the recommendations on when and how they should eat don’t differ that much. In today’s post, I just want to walk through how I laid out their eating schedule. In a couple days I’ll get more into what each meal should be comprised of, and follow that up with a post on supplement recommendations.

Nutrition Basics
Highly specified eating for hockey isn’t drastically different from what the general population should be eating anyway. I’ll get more into this in the next post, but basically it boils down to understanding nutrient timing and following the “Don’t Eat Like an Asshole Diet”. The DELAA Diet was something I coined about 6 years ago in talking to Jeff Cousin, who at the time was the Hockey Director at the University of Delaware rink, where I played and helped run clinics. Jeff asked about my nutrition recommendations for him, so we started with the basics (the DELAA Diet). The common ground in just about every reasonable diet is that they all move people toward eating ACTUAL food, not candy, snacks, and other processed garbage. Mike Roussell’s “baggies instead of barcodes” idea fits here. While I think there are some pretty basic nutrition concepts that still haven’t been internalized by the general population (e.g. understanding that having fat in your diet won’t make you fat, fruit and fruit juice are not the same thing, and that 70% of your diet should NOT come from carbohydrates), I think there ARE some universally understood ideas that still aren’t practiced. If I asked 10,000 random people the following questions, what do you think the responses would be?

Should you eat more or less vegetables than you’re currently eating?
Is it better to drink water or soda?
Should you eat meats that are grilled or deep fried?

My bet is that over 90% would answer more, water, grilled. I’d follow that bet up with the realization that the majority of them don’t follow what they know. The DELAA Diet is simply eating what we all know we should be. The first step in any purposeful nutrition plan is start making better choices, in terms of both food quality and timing.

Good.

Bad.

Planning Ahead
Many people fail to eat well consistently because they don’t make healthy eating a LIFESTYLE. They view it as a short-term change, and it usually ends up being just that. The hockey season is long and arduous. A failure to consistently incorporate positive eating HABITS can have a profound impact on a player’s performance throughout the season. A great place to start is in laying out your schedule and understanding when you can/should eat. In the case of our college players, their schedule basically looks like:

Monday-Thursday

Class: 8am-12pm
Training/Practice: 3-6pm

Friday

Study Hall: 9-10am
Game: 7-10pm

Saturday

Game: 7-10pm

Designing an eating schedule around this is pretty straight forward, but laying it out helps ensure that the player will stick to it, and make eating at structured times part of their daily routine.

Monday-Thursday

Breakfast: 7:30am
Class: 8am-12pm
Lunch: 12:15pm
Pre-Practice/Training Meal: 2:15pm
Training/Practice: 3-6pm
Post-Practice/Training Meal: 6:15pm
Dinner: 7pm
Snack: 9pm

Friday

Breakfast: 8am
Study Hall: 9-10am
Lunch: 11am
Pre-Game Meal: 3pm
Pre-Game Snack: 4:45pm
Game: 7-9:30pm
Post-Game Snack/Meal: 9:30pm
Post-Game Meal: 10pm (If only a snack above)

Saturday

Breakfast: 9am
Lunch: 12pm
Pre-Game Meal: 3pm
Pre-Game Snack: 4:45pm
Game: 7-9:30pm
Post-Game Snack/Meal: 9:30pm
Post-Game Meal: 10pm (If only a snack above)

Sunday

Breakfast: 9-10am
Lunch: 12:30pm
Snack: 3pm
Dinner: 6pm
Snack: 9pm

The strengths in this structure are that it provides the players quality nutrients every few hours throughout the day AND that they’re eating around the same times everyday. Obviously the players are going to wake up a little later on the weekends. They need the extra rest. That said, a lot of players err in sleeping until 1pm, doing nothing for a couple hours, then grabbing a pre-game meal around 2 (Saturday) or some pizza for the 4pm football games (Sunday). These are usually the same players that lose a lot of weight throughout the season, get fatter, and feel run down. If you look at the schedule above, this means that they’d skip about 4-5 eating opportunities EVERY weekend. Waking up, grabbing a quick omelette, hanging out for an hour, then taking an hour nap is a much better option.

Take Home
Laying out a schedule will help players incorporate structured eating into their daily routine. Nutrition choices are habitual, for better or worse. Eating at appropriate intervals and during key times throughout the day (e.g. pre- and post-practice/training) will help players perform and feel better throughout the season.

Check back in a couple days for examples of quality food choices and pre- and post-practice/training recommendations.

To your success,

Kevin Neeld

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In-Season Training: Capacity Maintenance

A couple days ago, I wrote about a few things to keep in mind when designing an in-season training program. If you missed it, you can check it out here: In-Season Hockey Training

In that post, I alluded to the fact that one of the primary goals of an in-season training program is to maintain the capacity of the individual physical qualities (e.g. speed, power, strength, conditioning, etc.) developed over the off-season. To approach this the right way, it’s instructive to have an idea of:

What qualities are inherently trained as a part of hockey practice and competition
The rate at which individual qualities degrade
What qualities can be trained together without compromising progress

The first of these was discussed in the last post, so today we’ll focus on the latter two. Much of my knowledge in this area comes from Dr. Vladimir Issurin, a scientific advisor to the Soviet and Israeli Olympic programs and author of the book Block Periodization. Mike Potenza introduced me to his work last Summer when I was in San Jose, and I’ve done quite a bit of reading in this area since. For advanced athletes that have already gone through the rapid progress phase typical of newbies, I think Block Periodization is the best way to go. Joe Dowdell did a brilliant job of outlining this work in the seminar he co-ran with Mike Roussell at Peak Performance NYC several weeks ago as well. The basic idea is to use information on physical quality degradation and training interference to optimize progress for any given physical attribute.

This periodization model is based on the length of physical quality residuals, which is the time at which qualities experience a significant detraining effect (Block Periodization, 2008; pg. 25):

Aerobic Endurance: 30 +/- 5 days
Maximum Strength: 30 +/- 5 days
Anaerobic Glycolytic Endurance: 18 +/-4 days
Strength Endurance: 15 +/- 5 days
Maximum Speed (Alactic): 5 +/-3 days

These numbers imply that qualities such as aerobic endurance and maximum strength can be left alone for periods as long as 25-35 days before there is a significant detraining effect. Another notable takehome from this is that EVERY quality degrades within ~30 days, with some much faster than others. For the qualities that don’t receive a significant training stimulus as a result of playing the sport (e.g. maximum strength), ceasing training at the beginning of the season will result in a substantial decline in ability before Halloween. That doesn’t bode well for Playoffs/Nationals in February and March.

This is in addition to the fact that soft-tissue stress accumulation and overall fatigue tends to cause a degradation in movement pattern quality (a more abstract thing to quantify). Again, all of these factors will lead to impaired performance and an increased risk of injury, and could be easily reversed (or at least minimized) with an in-season training program.

Dr. Issurin’s work also highlights the importance of training complimentary physical abilities simultaneously (Dr. Issurin, Block Periodization. 2008, pg 65):

Aerobic Endurance: Alactic (Sprint) abilities, strength endurance-aerobic, maximum strength-hypertrophy (after)
Anaerobic (Glycolytic) Endurance: Strength endurance-anaerobic, aerobic restorative exercises, aerobic-anaerobic (mixed) endurance
Alactic (Sprint) Abilities: Aerobic endurance, explosive strength, maximum strength-hypertrophy (after), aerobic restoration exercises
Maximum Strength-Hypertrophy: Maximum strength-innervation, flexibility, aerobic restoration
Learning New Technical Elements: Any kind of training modality, but after the dominant tasks

In a training setting, this means that each training session (and block of training sessions) should have a primary and secondary focus, and should minimize any emphasis on competing qualities. Nutrition periodization can be tied in to these training initiatives as periods of intense endurance or hypertrophy training may warrant an increase in caloric intake. Similarly, supplements can facilitate improvements in certain athletic qualities. Creatine and beta-alanine are two that many of our athletes will use during phases where strength/hypertrophy and anaerobic endurance, respectively, are primary training focuses. On the ice, these principles still apply. It’s counter-productive to heavily condition athletes and then teach them new skills or tactics. Teaching elements should precede exhaustive ones.

To your success,

Kevin Neeld

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In-Season Hockey Training

Most of our off-season hockey players wrapped up their training last week. Most youth programs are getting started with camps in the next couple weeks. At this time of year, I get a ton of questions from players and parents about what they can do in-season to help maintain or continue progressing their physical development.

For starters, I think it’s important to establish how crucial in-season training is. In-season training has certainly gained favor over the last decade or so, but there are still thought-leaders/organization heads with an old-school mentality that don’t emphasize it nearly enough. This, in part, might be explained by a lack of understanding of the goals of in-season training:

Maintain physical qualities (continue to increase in lesser trained players)
Reverse negative changes in soft-tissue length and quality
Facilitate recovery

This stuff is VERY important in-season!

All of these goals are inter-related. When done right, in-season training will help players feel, perform, and recover faster. As an example, take a look at a few interesting statistics from my friend Stieg Theander’s work with the Phoenix Coyotes:

Man Games Lost to Injury

1996: 450
1997: 473
1998: 250 (Stieg’s first year!)
1999: 149
2000: 142

The first year resulted in a ~45% reduction in man games lost to injury. After 3 years, that number decreased another 25%. That’s a 70% reduction in man games lost to injury in three years! It would be short-sighted to attribute all of this to in-season training, but it highlights the magnitude of change a quality training program can have on a team’s health. Think your team would do better with a 70% reduction in games lost to injury?

In-Season Training Composition
Some of the hesitancy with implementing in-season training programs boils down to not understanding how to design and implement the program. If a player take their off-season program and follows it through the year, they’ll be completely buried before Thanksgiving. The off-season is about developing capacity; the in-season is about doing the bare minimum to maintain capacity. These are much different goals and require drastically different approaches.

Three In-Season Program Changes
I’m in the process of developing the new in-season programs for the entire Team Comcast Tier I youth organization for this season, so I’ll probably post some of the programs to HockeySC.com over the next couple weeks. Until then, here are three in-season program changes to think about:

1) Speed and conditioning work is on the ice
In the off-season, we sprint twice per week and condition between 2-3 times depending on the phase. In-season, the players’ speed and conditioning work should be done on the ice. If players perform drills at a high tempo, they’re getting the most hockey-specific form of speed training possible, and most practices are of sufficient tempo to prepare players to compete in a game (despite what physiologists may tell you). Hammering sprint and conditioning work off the ice will put excessive wear and tear across the muscles of the hips and lower body. In-season, sprint work should be limited to very low volume (e.g. 4-6 sprints of 10-15 yards), and be done sporadically. Conditioning should be low impact (e.g. on bikes or using circuits), and be used to compliment on-ice conditioning. Most youth players skating 4+ times per week will be fine in this department. Pro players that may not get much ice during games are a different story and will benefit from supplementary conditioning work.

2) Avoid rotation
This is anti-sport-specific training at it’s finest. Hockey players rotate several hundred times per week during practices and games to turn, give and accept passes and hits, shoot, and orient their eyes in a more optimal position to read the play. All of this is stress in a rotation pattern. Like speed work, rotation-based core work should be limited in volume and frequency.

During this time, however, it is extremely important to maintain rotation-pattern mobility. Amongst others, hips and thoracic spines tend to stiffen up as the season prolongs. Maintaining this mobility is a top priority and should be done on as close to a daily basis as possible. In our setting, we built our warm-up to encompass these qualities so we know they’re hitting them every time we see them, and encourage teams to do the same warm-up when they’re not under our supervision. We’ll also build some extra mobility work into the off-ice training sessions (lying knee to knee mobilizations, diagonal hip rocks, wide stance quadruped rock, seated thoracic rotations, diagonal arm arcs, etc.).

Lying Knee to Knee Stretch. This can also be done for reps with 2s holds, and with a sleeved shirt.

3) Strength and Power are Key
In general, the physical qualities stressed on the ice during the season are multi-directional speed, low load power, and work capacity/conditioning. To design a program that compliments on-ice work, it’s important to consider what qualities ARE NOT being stressed on the ice. Strength and high load power are visibly absent from the list above. ALL in-season work should be low volume, but there should be a greater proportion of the total training program allocated to these qualities than the others that receive more on-ice attention. To be overly simplistic, if all players did was follow this template:

A1) Olympic Lift
A2) Hip Mobility
B1) LB Push
B2) UB Pull
C1) LB Pull
C2) UB Push

they’d be much better off than what most players do.

Great display of power. Colby Cohen hang cleans 235 x 3

The key is to get a low volume of high intensity high quality reps in, and then call it a day. Don’t overdo it. 2-3 sets of 4-8 reps is all it takes for most in-season lifts. As a general rule, player’s shouldn’t be smoked at the end of an in-season training session; they should feel warmed up and energized. There is a time for tough sessions in the interest of team building or developing mental toughness, but this is the exception, not the rule.

Hopefully this provides a reasonable insight into the composition of an in-season training program. In a couple days, I’ll post some important information on how to alter the stimulus of a training program to minimize the risk of detraining throughout the year. Check back soon!

To your success,

Kevin Neeld

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Speed Training Research

In the past, I’ve proposed that speed (both on and off the ice) comes down to force application. In other words, the more force you put into the ice, the faster you skate. This understanding is important because it helps athletes (and parents and coaches) that are ONLY interested in speed understand the importance of strength training. Simply, using the transitive property of mathematics:

More Strength = More Force
More Force = More Speed
More Strength = More Speed

While there’s more to it than this, it really is THIS simple for many of the hockey players I work with. They’re simply not strong enough to skate faster than they are. They need to improve their capacity to develop speed before they can develop speed.

I recently came across a new study on sprinting performance that had some interesting results. Bret Contreras, who is about as well-read in strength and conditioning research as anyone I know, wrote a summary of the article here: Sprinting Performance is Not Solely About Force Put Into the Ground. Legendary ice hockey physiologist Jack Blatherwick wrote a more hockey-specific interpretation of the study here: Acceleration: It’s not just about strength; it’s about efficient application of strength .

You can read the abstract here: Technical Ability of Force Application as a Determinant Factor of Sprint Performance

Basically, the results of this study support the idea that the TOTAL amount of force put into the ground isn’t as important as the direction of the force. At first glance, this strikes me as one of those studies that people will misinterpret and inappropriately cite for years. “Force doesn’t matter!”. Force still matters. In fact, force is still the key; it just needs to be qualified.

In these studies, researchers can use force platforms to dissociate between force applied in vertical and horizontal orientations. Every ground-based athletic movement will involve both, but with certain movements it will be more desirable to shift a greater proportion of the force production in either a vertical or horizontal orientation. For example, a vertical jump would necessitate maximal vertical force production and minimal horizontal force production. Likewise, it is only logical that sprinting, an activity whose performance is quantified by the time it takes to cover a horizontal distance, would necessitate more force put forth in a horizontal direction than vertical.

Optimal acceleration positioning
As Blatherwick pointed out in his article, the primary finding of this study is one that track coaches (and the strength and conditioning coaches that put a premium on sprint technique) have known for years. Training to improve a player’s capacity to produce force (e.g. strength) is a necessary part of development. The important take home from this study is that movement quality cannot be overlooked, and in itself is a worthy training aim. Once QUALITY is established, then QUANTITY should be overlaid to improve capacity.

To your success,

Kevin Neeld

P.S. You can get a free copy of my hockey speed training manual “Breakaway Hockey Speed”. Just enter your name and email below!

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Final Phase Rotational Power Exercise

We’re in the final phase of our off-season hockey training program at Endeavor Sports Performance, which means a lot of our players are starting to trickle back to their teams. It also means we’re at the final stage of exercise progressions for physical qualities like power, speed, and conditioning. From a programming standpoint, this is the most fun phase to write. It’s also the most fun phase to coach. A lot of new exercises that encompass multiple training qualities. In today’s post, I want to show you a video of a dynamic rotational power exercise.

Before we get to that, I wanted to let you know that my friend Rick Kaselj is just releasing his new system: Muscle Imbalances Revealed: Upper Body. Rick’s lower body system was a huge hit, and this features a couple new presenters in Tony Gentilcore and Jeff Cubos. I’m about half way through reviewing it (might write a full review if I can find the time in the near future), and it’s an awesome resource. Tony’s presentations alone are worth the price of admission. I could sit down with a beer and watch these on repeat. It’s like listening to Larry David giving a highly educational and well-researched talk on upper body assessments and exercise programming. Jeff Cubos, Dean Somerset, and Rick cover a host of other important topics, including soft-tissue work, advanced core training, linking breathing to performance and rehab, and neck exercises. For those of you that train people for a living, the system comes with CEU’s too. If you’re interested, check out the link below for more information.

Click here >> Muscle Imbalances Revealed

Med Ball Shotput with Rapid Step Behind with Partner Pass
Our rotational power exercises progress in:

Symmetry (more sets in non-shooting direction in early off-season)
Volume (more sets toward end of off-season)
Load (heaviest load in 2nd off-season phase, then back off in 3rd phase to emphasize velocity)
Starting position (progress to dynamic movements toward end of off-season)

Within the 2nd and 3rd off-season phases, we’ll incorporate a partner pass. The video below is of a “Med Ball Shotput with Rapid Step Behind with Partner Pass”, an exercise our hockey players perform in the final two weeks of their last off-season program.

Great power and eye movement

Another med ball for the graveyard

I’m all for creativity, but I won’t include an exercise in our athlete’s programs unless it serves a specific purpose. In this case, we’ve added components to the exercise to integrate other important athletic qualities without sacrificing the core goal: rotational power. Adding a dynamic start teaches the athlete to generate maximal rotational power from a non-stationary position, which is traditionally how this quality is needed on the ice. Adding a partner pass teaches the athlete to make quick adjustments based on the accuracy of the pass to maintain power. We also cue our players to rapid turn their eyes to the wall, pick a spot on the wall, and throw the ball THROUGH that spot. Actually, we tell our players that’s what we’re looking for, and then we just say “eyes” as a reminder. We use the same cue during transitional sprint work: “eyes first”. We want to get our players into the habit of maximizing their occulomotor drivers, and, more simplistically, just looking where they’re going/shooting.

I’ve talked a lot about how the most sport-specific training can be anti-sport-specific training, and that you don’t want to revert back to the moronic chaos of exercises like band-resisted slap shots and things of that nature. In this case, I think the demands of this exercise are about as hockey-specific as it gets, at least without throwing in someone to play defense. Maybe the best terminology is to think of training qualities, but not skills. In this case, we’re incorporating qualities like visual adjustment and tracking, dynamic adjustment, and projectile accuracy without sacrificing the core goal of rotational power.

To your success,

Kevin Neeld

P.S. Don’t forget to check this out to see if it’s right for you! Muscle Imbalances Revealed

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