HOCKEY - Year-Round Fitness Programs for Elite Professional, National, and University Teams
INTRODUCTION
A year-round training program for an elite-level team has to consider the specific abilities to be trained for hockey players, as well as the sequence in which they have to be planned.Figure 14.1 illustrates a periodized plan for such a team. This plan, which is an overall outline. considers a team that can start its training program in early June. The preparatory phase is only three months long, followed by a short training camp, exhibition games, and culminating with league games.
The plan outlined in this chapter considers a hypothetical team that does not play beyond April. The month of May is, then, a transition phase, where some basic, informal training is maintained, as suggested at the end of the chapter.
The proposed training is performed both on- and off-ice, as specifically outlined in each micro-cycle presented.
The sequence of developing the physical abilities in hockey follows the periodization of strength power, energy systems, and quickness. After developing the aerobic base, from early June on, it has to be maintained throughout the exhibition and league games. Following the first six weeks of aerobic endurance, the anaerobic lactic, which is more specific for hockey, is introduced and developed throughout the last thee weeks of July and the month of August. During this time, the coach should attempt to maximize the aerobic endurance.
TRAINING PROGRAM
The strength training program is periodized in such a way that the end product should be power and power-endurance. As such, after three weeks of anatomical adaptation (AA), maximum strength (MxS) is developed to the highest levels realistically possible. To lessen the high levels of stress typical for MxS, the development of this important strength component for hockey is achieved through two phases, one six weeks in duration and the other three weeks. Power (P) training starts after the first six weeks of MxS. The first phase of power training is three weeks long, and the second is four weeks. The second MxS period is planned in between. The reason for this alternation of MxS with P is that the players will reach higher levels of power than by using any other methods.
FIGURE 14.1: The Periodization of Training for an Elite Hockey Team
LEGEND:
C = Training camp
Pre-C = Pre-competitive/exhibition games
AA =
Anatomical adaptation
MxS = Maximum strength
P = Power
P-E = Power-endurance
Power-endurance (P-E) is developed at the same time, with die second phase of MxS and following the first phase of P development.
All the above abilities have to be maintained through- out the league and playoff games. This is true for flexibility as well, the only specification here being that the maintenance of
flexibility throughout the league games should also be used as a regeneration and stretch therapy method.
Select Microcycle: