Tag: hockey training course

Like Reeses?

This may look like dog food, but it tastes delicious. If you don’t like the texture of cottage cheese, just throw this all in a blender or food processor-it’ll turn it into a creamy, chunk-free treat. I eat this as a regular meal sometimes; although it makes for a great dessert. Great for people trying to watch their carb intake (which should be most non-athletes). I, contrary to normal, even measured out serving sizes and calculated some basic nutrition information. Give it a shot.

Ingredients (Makes 4 servings)

4 cups 1% Cottage Cheese
8 tablespoons milled flax seed
4 tablespoons natural peanut butter
3 scoops Peanut Butter Chocolate (or regular Chocolate) Muscle Milk

Nutrition Info (per serving)

Calories: 450
Total Fat: 20.5 g (about 185 calories)
Saturated Fat: 5 g
Cholesterol: 25 mg
Sodium: 195 mg
Potassium: 615 mg
Total Carbs: 23.5 g
Dietary Fiber: 7 g
Sugar: 10 g
Protein: 45 g

Enjoy!

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Hockey Conditioning

Do you think like this?

Most hockey teams skate 3 lines consistently.

Most shifts are about 45 seconds.

If you were thinking about designing an overload-based conditioning program for hockey, the logical conclusion would be to:

Put together intervals using a 1:2 work to rest (3 line system)
Have the work intervals be between 30-60 seconds

Not a bad start. It’s certainly better than the old “okay, now jog 8 laps around the rink as a team”. Nothing will guarantee you a slacking, unmotivated, and probably injured team like that recommendation (Admittedly, I’ve both given AND received that type of program in the past, so don’t despair if that’s what you’re using now. Read on…).

Think about this:

Most shifts last 30-45 seconds, ON THE CLOCK. In real-time, this typically translates to 2-3 10-15s shifts, with stoppages of play interspersed throughout.

Even within a continuous 45 second shift, rarely are players skating full speed throughout. Usually shifts are broken up by periods of gliding and stopping altogether.

There’s nothing wrong with conditioning using:

10 x 20s work and 40s rest intervals

or 8 x 30s work and 60-90s rest intervals

A unique conditioning model

Keeping in mind the demands of a hockey game, I’ve been spending more time playing around with interval conditioning like this:

12 x (30s work 1/10s work 2)/30s rest
5 x (4 x (10s work/20s rest))/2min rest

In the first example, the players would alternate the work times so that the protocol would go:

30s work, 30s rest, 10s work, 30s rest, 30s work, 30s rest, 10s work, 30s rest, etc., with every work interval counting toward the 12 so that they’d perform 6 x 30s work intervals and 6 x 10s intervals.

In the second example, the players would perform 4 sets of 10s work then 20s rest in a row (2 minutes total), then take a 2 min rest, then repeat this five times through.

Both of these examples allow hockey players to work at work:rest ratios that are more similar to what they face in games, maximizing the on-ice carryover.

I hope that makes sense. Keep working hard.

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Hockey Training Secret?

What’s the hockey training secret to success?

I’ve written a lot about the proper way to train the core, how to create adequate mobility and muscular balance around the hip to prevent groin and hip flexor injuries, how high intensity interval training is the only way to go for hockey players, why single-leg training is more appropriate than double leg training for athletes, and how to incorporate all of these things into one cohesive program.

The truth is that none of that matters.

You will NEVER be successful if you aren’t willing to push yourself.
You will NEVER be successful if you aren’t willing to outwork your competitors.
You will NEVER be successful if you look for a handout from someone else.

The ultimate key to hockey training is simple:

Possess an inner drive that will not accept failure, ever.

Always ask yourself if you have more to give. If the answer is yes, then give it. There will always be excuses-lack of time, lack of energy, linemates aren’t good, goalie had a bad game, no one else was working hard. I could go one for hours. I’ve heard them all.

It’s easy to make excuses.

That’s why, at the end of the season, there’s only one champion.

Keep working hard. Keep working smart.

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Explosive Power for Hockey Players

I’m cheating today, by stealing content from my colleague Kim McCullough. I came across a couple videos she put together on hockey-specific speed and power training. She primarily targets female hockey players, but I assure you that these drills are equally as effective for hockey players of both genders (I’ll speculate that Kim would agree with me here).

I want you to focus on the 1-leg medial and lateral jumps, what Kim calls jumps “in” and jumps “out”. Rarely do hockey players skate in a straight line for any extended period of time. As a result, most of the explosive movements in hockey use the patterns that these exercises train. The benefit of performing these exercises up stairs is that it cuts down on the landing impact. Start on the stairs then start incorporating some flat ground jumps.

While I don’t have any gripe with any of the exercises, I tend to stay away from ladder drills. I actually bought two ladders about a year ago, and they haven’t left the trunk of my power-packed 4-door family sedan. I find that quick foot work can be trained by other means that don’t require staring at your feet. Although, Kim does an excellent job in this video of keeping her head up. But I’ll digress to the video…

And a follow-up on the single-leg movements:

As an aside, Kim put together a great product for youth hockey players and coaches, incorporating everything from off-ice training to nutrition to mental preparation. Since I also have a similar product out, you might be wondering why I mention it at all. My three top reasons:

Kim’s “Best Hockey Season Ever” goes into greater depth on the mental side of things, which I think is EXTREMELY underemphasized in youth hockey.
I’m not the type to withhold valuable information, even if it costs me money in the long run.
Why get just one? NOBODY that is serious about ANYTHING relies strictly on one resource. I suspect that those hockey players and coaches that are truly dedicated to fulfilling their potential will invest in both products.

Dig deep…Keep working hard.

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My Secret to Instant Strength

The question I get more than any other is “How can I lose weight quickly?” and/or “How can I lose FAT quickly?” Last week I revealed my ultimate Fat Loss Secret: Dr. John Berardi’s Precision Nutrition System. It’s by far the best resource to rapidly losing fat and KEEPING IT OFF. I couldn’t say enough good things about it.

I don’t know a single person that couldn’t benefit from being stronger. With that said, there are some great resources on how to improve strength and power. Way more than on realistic/effective dietary changes. With that said, in my experience, nothing will lead to more rapid strength increases than listening to Avenged Sevenfold while you lift.

It’s so simple. Just put this on, and you’re guaranteed to increase your strength by at least 10%.

If that doesn’t work, check your pulse.

No pulse? Have a Spike! (but not two…that may kill you)

Keep working hard…

– Kevin Neeld

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