One of the primary goals of in-season strength training is to maintain the strength and power gains achieved during the off-season. However, the demands of practices, games, and travel can make it challenging to dedicate significant time to the weight room. To address this challenge, it is essential to prioritize compound, multi-joint exercises that provide the most bang for your buck.
Box Squats are an excellent exercise for hockey players, as they target the glutes, hamstrings, and quadriceps, while also promoting hip mobility and power development. To perform a Box Squat, position a box or bench behind you at a height that allows your thighs to be parallel to the ground when seated. With a barbell across your upper back, sit back onto the box, maintaining a tight core and upright torso. Pause briefly on the box, then explosively drive through your heels to return to the standing position.
Heel Elevated Back Squats are another valuable exercise for hockey players, as they emphasize quadriceps development while also promoting ankle mobility. To perform this variation, place a weight plate or wedge under your heels, then perform a traditional Back Squat as described in Chapter 2. The elevated heel position allows for a greater range of motion at the ankle, which can help to alleviate tightness and improve overall lower body mechanics.
Tempo Back Squats are a powerful tool for developing muscular endurance and control, which are essential for maintaining proper form and technique throughout the duration of a shift. To perform a Tempo Back Squat, use a lighter weight than your traditional Back Squat and focus on a slow, controlled descent, followed by an explosive concentric phase. Aim for a 3-5 second descent, a brief pause at the bottom, and a 1-second ascent.
Pop Squats are an excellent exercise for developing fast-twitch muscle activation, which is crucial for explosive movements on the ice, such as accelerating, changing direction, and delivering powerful shots. To perform a Pop Squat, begin in a traditional squat position, then explosively drive through your heels to jump off the ground. Upon landing, immediately lower yourself back into the squat position, maintaining control and minimizing ground contact time.
In addition to these squatting variations, it is important to incorporate exercises that target the upper body, core, and posterior chain. Bench presses, pull-ups, rows, and deadlifts are all valuable additions to an in-season strength training program, as they help to maintain overall strength and muscle balance.
When designing your in-season strength training routine, aim to perform 2-3 sessions per week, with each session lasting no more than 45-60 minutes. Focus on quality over quantity and prioritize exercises that provide the most transfer to on-ice performance. Be sure to allow for adequate rest and recovery between sessions, and adjust your program as needed based on your energy levels and game schedule.
It is also essential to maintain open lines of communication with your coaching staff and sports medicine team throughout the season. If you experience any pain, discomfort, or fatigue that impedes your ability to perform on the ice, don't hesitate to speak up and seek guidance. Your long-term health and success depend on your ability to listen to your body and make informed decisions about your training and recovery.
By incorporating these key exercises and principles into your in-season strength training routine, you will be well-equipped to maintain your physical edge, prevent injuries, and optimize your on-ice performance. Remember, consistency and dedication are the keys to success. Stay focused on your goals, trust the process, and never stop striving for excellence.
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