FEATURE ARTICLE
A GUIDELINE FOR DESIGNING AN OFF-SEASON
RESISTANCE TRAINING PROGRAM FOR HIGH SCHOOL HOCKEY
The first phase in a traditional periodization model is referred to
as the hypertrophy or base strength phase (1). The initial 3 – 6
weeks of the off-season training should consist of high volume,
low intensity exercises with adequate rest periods where loads
are light so the body can adjust to the initial stresses of resistance
training and learn proper form (3). The purpose of this is to build
a basic level of strength for further development (1). This phase
lays the foundation for higher intensity phases to be tolerated
and, therefore, greater strength gains later on in the pre-season
program (1). This program divides the true hypertrophy phase into
two phases of 3 – 6 weeks to allow for a gradual transition into the
strength phase.
In the first phase, 12 – 16 exercises should be performed to include
all muscle groups for total body development and fitness, and to
prepare the muscles, connective tissue, tendons, and ligaments
for proper loading. During this phase, athletes should not be
allowed to max out, or use loads proportionate to a 1-repetition
maximum (1RM). They will probably do it on their own anyway,
but coaches should encourage their athletes to wait until the end
of each phase to max out. Too many young athletes worry about
maxing out on their bench and squat too often. Although max
lifts may be necessary from time to time throughout the year,
many athletes will attempt max lifts every 2 – 3 weeks. This can
be counterproductive, waste valuable time, and invite injury and
overtraining.
Coaches should explain why athletes have to refrain from lifting
heavier weight immediately after a season. Physical and mental
rest is needed after a long and physically demanding season. This
base phase can be difficult for the athletes to adhere to, so it helps
them if they understand why they need to start with using lighter
weight. If the athletes can be convinced that their strength gains
will be greater in later phases, then they may be more likely to
adhere to the high volume/low intensity requirements of the first
phase of off-season resistance training. In the second phase of
this program, the intensity is higher (8 – 10RM) and the volume is
lower. The third phase is even higher intensity and lower volume.
The three phases of the off-season resistance training program
allow for some variation in sets, reps, and exercises—which
allows for time restrictions and different selection of exercises.
The exercises listed that do not use external resistance should be
started with a moderate number of repetitions and progressed
as tolerated in each phase. If a coach would like to speed the
progression up, the phases can still be used effectively at a
minimum of three weeks.
nonperiodization resistance training,” (3). The same principle can
be applied to the hockey program.
Ice hockey coaches should keep the lifts specific to ice hockey.
For example, lateral and split squats are a better choice than back
squats, and core movements with rotation are more appropriate
than straight sagittal plane sit-ups or knee raises. Additionally, by
using a variety of different exercises in the phases, a coach can
help prevent the athletes from burning out.
THE OFF-SEASON CALENDAR
The off-season in high school ice hockey is usually from late
February to late September or early October. The pre-season will
usually last until the first in-season games start in December. Inseason goes from December through March for most high school
programs.
EXAMPLE SCHEDULE FOR OFF-SEASON ICE HOCKEY
Off-season: March - September
Phase 1: March 15th - April 21st
Phase 2: May 1st - June 15th
Phase 3: June 21st - August 7th
Pre-season: October - November
In-season: December - March
THE OFF-SEASON PROGRAM
GUIDELINES FOR PHASE 1 (3 – 6 WEEKS)
Frequency: 2 – 3 days/week
Number of lifts: 12 – 15
Number of sets: 2 – 4
Number of reps: 12 – 15
Rest periods: 0:45 – 1:00 min
Lower Body Exercises
• Lateral squats
• Hamstring curl
• 4-way hip machine
Each phase of training targets certain physiological adaptations.
In “Strength Training for Young Athletes,” Fleck and Kraemer
stated, “research has demonstrated that use of the traditional
periodization model with a high school football team leads to
greater gains in 1RM strength and vertical jumping ability than
NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.5
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