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Strength Training for Ice HockeyHow to Gain Strength, Speed and Power to
Dominate the Competition
Yunus Barisik, C.S.C.S.Hockey Strength Coach
www.Next-Level-Athletics.com
A Quick About Me• Certified Strength and Conditioning Specialist (NSCA)
• Head S&C Coach for a youth hockey organization in Espoo, Finland
• Trained hundreds of hockey players in…- Finnish Elite League- U17, U18, U19 & U20 National Team- NCAA D1
Common Off-Ice Training Mistakes
• Getting tired, not better• Training for appearance, not performance• Doing stupid s**t that gets you injured• Not getting strong!!!
The 8 Factors Every Strength Training Program MUST Have
1. Power
• Lower Body Training2. Knee Dominant Exercises3. Hip Dominant Exercises
• Upper Body Training4. Horizontal Pushing Exercises5. Horizontal Pulling Exercises6. Vertical Pushing Exercises7. Vertical Pulling Exercises
8. Core Training
Power – Developing the Most
Lethal Quality in Hockey
Why You Need Power
• Change of direction
• Checking
• Shooting• Transitions
-> #1 physical quality for hockey players
Common Power Training Mistakes• Doing power exercises late in a workout• High reps / long duration• Not moving the weight as fast as possible• Too heavy
Olympic Lifts• Clean, jerk and snatch• ”Hang” and ”power” variations
-> less injury risk for athletes• Pulls and high pulls
Jumps• Bilateral (jumps) -> vertical, box, broad• Unilateral (hops, bounds)
Med Ball Throws• Linear (straight ahead) • Rotational
Lower Body Training – Building Brutally Strong Hips and Legs
Why You Need Lower Body Strength• More force + good skating technique = speed• Balance (harder to knock off the puck)• Hitting, changing directions, shaking off opponents
Common Lower Body Training Mistakes
• Overemphasizing quads• Neglecting glutes and hamstrings• Focusing on machines
Knee Dominant Exercises• Squats-> front, back, box, hip belt
• Split squats-> rear foot and front foot elevated
• Lunges-> reverse, walking
Hip Dominant Exercises• Deadlifts-> straight bar or trap bar-> off the floor, off blocks/pins/mats (elevated)
• Romanian deadlifts
• Back extensions • Hip thrusts• Glute ham raises• Valslide leg curls
Upper Body Training – Assembling Your
Indestructible Body Armor
Why You Need Upper Body Strength• Push, grind against and remove opponents from puck
along boards and in corners
• Add solid muscle on your frame
-> injury-proofing your body for collisions
Common Upper Body Training Mistakes
• Overemphasizing ”show muscles”-> chest, arms, shoulders, abs• Neglecting back• Weak in overhead movements
Horizontal Push Exercises• Bench presses-> flat bench, incline, floor press
• Push-ups-> weighted, on rings
Horizontal Pull Exercises• Rows-> barbell, T-bar, dumbbell, cable, inverted
Vertical Push Exercises• Overhead presses-> military press, push press
• Landmine presses-> half-kneeling, standing
• Chin-ups-> overhand, underhand, neutral grip, on rings-> weighted!
• Pulldowns
Vertical Pull Exercises
Core Training – Creating a Freaky Strong Mid-Section
Why You Need Core Strength• Helps transfer force from lower body to upper body
during athletic movements-> ex. skating, shooting pucks, lifting weights• Helps produce force• Stabilizes the spine to protect against injury
Common Core Training Mistakes• Training too often• Training infrequently-> ”Big barbell lifts are enough”• Doing too many reps per set and total reps-> i.e., not going heavy/challenging enough!
Linear Core Exercises• Ab wheel rollouts• L-sit• Dragonflag• Ring work!
(Anti-)Rotational Core Exercises• Cable lifts and chops• Pallof presses
Final Summary• The ”Great 8” movement categories-> power, knee dominant, hip dominant, horizontal push & pull, vertical push & pull, core (linear & rotational)• Free weights-> barbells, dumbbells, advanced bodyweight movements
Get STRONG!!!
Training Program Example
Day 11) Power Clean 5x2 (Power)2a) Front Squat 3x5 (Knee Dominant)2b) Chin-Up 3x5 (Vertical Pull)3a) Back Extension 3x10 (Hip Dominant)3b) ½ Kneeling Landmine Press 3x8 (Vertical Push)3c) Ab Wheel Rollout 3x8-10 (Linear Core)
Training Program Example
Day 21) Box Jump 4x3 (Power)2a) Trap Bar Deadlift 4x3 (Hip Dominant)2b) DB Bench Press 4x5 (Horizontal Push)3a) DB Reverse Lunge 3x8 (Knee Dominant)3b) V-Handle T-Bar Row 3x10 (Horizontal Pull)3c) Pallof Press 3x8 (Anti-Rotational Core)
What Next?• If you enjoyed Strength Training for Ice Hockey, please
leave a positive review
• If you have any questions, please post them in the discussion area
www.Next-Level-Athletics.com
What Next?• For more awesome information on strength training and improving
athleticism for hockey players, visit:
www.Next-Level-Athletics.com
What Next?For hockey-specific, done-for-you off-ice training programs
GUARANTEED to make you stronger, faster and more powerful...check out:
www.NextLevelHockeyTraining.com
What Next?Strength Training for Ice Hockey:
How to Gain Strength, Speed and Power to Dominate the Competition www.udemy.com/hockeyworkouts
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