FEATURE ARTICLE
A GUIDELINE FOR DESIGNING AN OFF-SEASON
RESISTANCE TRAINING PROGRAM FOR HIGH SCHOOL HOCKEY
REST PERIODS
Rest periods between sets are an aspect of many programs that
is not monitored properly in most weight rooms. Depending
on the phase, rest periods in the off-season program should be
between 45 s and 3 min between each set. Allowing too much
time between sets decreases the cardiovascular effect and the rate
at which the athlete works. Rest periods also dictate the work rate
for the athlete. With low-intensity exercises, less rest is needed to
recover between sets, which will allow more sets to be completed
in a given amount of time—this fact cannot be emphasized
enough. For example, in one hour, most athletes could complete
20 – 25 sets of exercises. If rest periods were increased, obviously
fewer sets would be completed in the allotted time—thus reducing
the total volume of the workout.
When dealing with the typical one-hour workout period, every
minute counts, so time should be used as efficiently as possible.
Therefore, rest periods need to be monitored closely for desired
phase efficiency. The loss of time in the weight room can
sometimes be traced back to extended rest periods. Most athletes
tend to rest too long between sets unless pushed by coaches. It is
the responsibility of the coach to keep their athletes on task in the
weight room and to keep them from sitting and talking too much.
Coaches should also challenge their athletes to monitor their own
rest periods and periods of active rest.
ACTIVE REST
What does active rest really mean? Part of implementing any
training program is the importance of mental and physical
recuperation after a four-month season that consists of twenty or
more games. Due to the physical stress of a season, an unloading
period is necessary—generally one week long, but it can last up
to four (1). During this time, athletes are encouraged to get away
from the rink and weight room but are not recommended to be
completely idle. They should do light running, stretching, and
whatever other recreational sports they enjoy. This active rest
period goes against the nature of most athletes and is sometimes
difficult to enforce.
Athletes at this age grow and develop continually during their four
years of high school, and most have a full agenda of academic
and social demands. An average high school hockey athlete will
go to various practices throughout the week and attend school on
a daily basis. During the season, these athletes will also compete
in several games every week. Obviously, fatigue could become an
issue during the season for any high school hockey athlete, which
magnifies the importance of active rest recovery time once the
season ends.
programs will not prevent injuries altogether— that is unrealistic
and should not be expected. One can only hope to reduce
the number of injuries through sound training programs (2).
Unfortunately, even the most physically fit and strongest athletes
can sustain an injury. Regardless of strength, bones break and
ligaments tear when the forces are high enough.
If properly designed and supervised, resistance training programs
can reduce the number of injuries by preparing the various tissues
for the demands of competition (3). Proper supervision and
instruction are the most important parts of preventing injuries
in the weight room. Making sure athletes use good form and
correct weight is included in this. Coaches should never allow their
athletes to use poor form—especially with multi-joint lifts.
The main focus is to gradually progress all movements during the
off-season from low intensity and high volume to high intensity
and low volume by the end of the pre-season program so that
maximum strength can be obtained just before the season starts
and prevent any unnecessary injuries.
CONCLUSION
The physical demands of ice hockey for high school athletes
can be addressed through a year-round training program. The
off-season is where everything begins and as many coaches will
say, “The off-season is where champions are made.” A proper,
updated resistance training program is the most efficient means
toward maximum strength gains throughout the year. The physical
requirements have to be understood for a correct program to be
designed. Properly executed resistance training programs that
address training age and recovery may help prevent injuries as
well as promote the desired physical gains.
The sample off-season resistance training program provided
consists of three progressed phases of training designed to
optimize strength increases by the pre-season. Coaches have the
flexibility to incorporate additional, specific exercises and add a
pre-season phase if so desired.
Coaches can follow these guidelines to design a more efficient
off-season program for their high school ice hoc ????????????)?????????????????????????????????????????????????????)????????????????????????????????????????????Z?()%9)UId?AIY9Q%=8)A????????????????????????????????????????????????)??????????I?????????????????????????????????????????)????????????????????????????????????I???????????????()9M
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