STRENGTH TRAINING FUNDAMENTALS

DARRYL NELSON

TRAINING RESOURCES www.hockeystrengthandconditioning.com www.strengthcoach.com Advances in Functional Training by Boyle Brawn by McRobert Athletic Body in Balance by Cook New Rules of Lifting by Cosgrove Core Performance by Verstegan Easy Strength by Dan John darryln@usahockey.org www.youtube.com/user/darryln75

SKILL & TALENT

The Little Book of Talent by Coyle The Talent Code by Coyle Talent is Overrated by Colvin Outliers by Gladwell Spark by Ratey

FOOD & NUTRITION

The Paleo Solution by Wolf The Omnivore’s Dilemma by Pollan Ultraprevention by Hyman and Liponis The Vegetarian Myth by Keith The End of Overeating by Kessler

FUNCTIONAL TRAINING

Train what you see in sports. Functional training just make sense.

What are the demands of sport? Does long distance training make sense?

Does quick feet training make sense? Does high rep weight training make sense? What about muscle fiber type?

Does machine training make sense? Your ice hockey players are sprinters!

FREE/BODY WEIGHT Training should be 3-D & involve coordination

& body awareness. Multi-joint exercises & multi-planar movements Single extremity exercises. Strength and power oriented. Olympic lifting, squatting, pulling, resisted

running Putting force into the ice is the most important

aspect of skating fast Ask what does hockey really demand

EXERCISE

Weyland Study: Faster Top Running Speeds are Achieved with Greater Ground Forces Not

More Rapid Leg Movements. Weyland, P., Sternlight, D.,

Bellizzi, M., Wright, S., Journal of Applied Physiology, 89: 1991-1999, 2000. Tabata Study: 6 weeks of training for 1 hour, 5

days a week, at 70% vo2max resulted in smaller gains in vo2max and anaerobic power than performing 8 sets of 20s intervals followed by 10s of rest. Tabata, I., Nishimura, K., Kousaki, M., et al. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and Science in Sports and Exercise, 28(10), 1327-1330.

HOCKEY PHYSIOLOGY In the 1920s the average body mass was approximately 75 kg.

In 2003 the average mass was 92 kg. This increase of 17 kg represented a 23% gain in mass that appears to be in the form of muscle tissue.

There are many factors contributing to the increasing size of the players. Players are assessed by scouts on 10 task requirements with size and strength and aggressiveness and toughness being part of the selection process. Other factors include increased time spent in training, particularly strength training. In recent years, Teams have added fitness and strength specialists to the coaching staff. Most NHL teams, including the Canadiens, have in house facilities containing excellent equipment for physical development for the players. Physiological profile of professional hockey payers.

2006 NRC Canada. D.L. Montgomery.

Acceleration

STRENGTH & POWER

Strength Training