At the Banff Hockey Academy, a big part of the program is the focus on dry-land conditioning, and especially strength training, as a means to develop players. Players who are in strong physical shape are more able to compete and battle during a hockey game, are less prone to injury, and tend to make the lineup on a regular basis compared to weaker players. The yearly strength-training program is designed to increase strength in a periodized manner with an emphasis on developing a solid base of conditioning at the start and more functional training as the season progresses.

An average week in-season involves roughly 5.5 to 7.5 hours of on-ice hockey practice (depending on schedule) and 3 to 6 hours of dry-land (which includes strength training, speed and agility work, cardiovascular training, and flexibility).  The hockey program starts in early September when the athletes arrive and ends by late March, although the training season lasts from September until June when school is completed.

Prep school, high school, and club programs may find this yearly strength-training program appropriate because of the similarity of yearly schedules.  Although many different methods of training are necessary to develop a complete hockey player, this article will focus on a yearly strength-training program for junior-level athletes (15 to 20 years of age).

Overview of the Yearly Strength Training Plan

The annual training cycle in most sports is conventionally divided into 3 main phases of training: preparation, competition, and transition (1).  Our season is split up into 5 smaller phases (mesocycles) to accommodate our unique prep-school schedule.  The breakdown of these phases includes a shorter general preparation phase, intensification phase that is in-season, recovery phase, competition phase, and off-season phase.  Various subphases (microcycles) exist in some parts of the year to offer either recovery or intensification in order to reach predetermined training goals.

Many players initially have little experience with strength training, speed and agility training, running hills, or plyometrics, which makes starting a full-blown program unrealistic. Once athletes commit to the program, one of the greatest obstacles to improving skills or level of play is their conditioning, especially in the higher altitude of Banff (4,600 feet above sea level).

The strength-training program uses a great variety of periodizations, exercises, and loading to prepare players for high-level competition. In most cases, the standard exercises are performed at a moderate tempo of 2 seconds to lift and 2 seconds to lower the weight so that maximum body tension can be put into every repetition.  Olympic-style and other explosive lifts are done as quickly as possible, and the eccentric motion is under control (no set time).  For the most part, training intensity of each exercise is at a high percentage of 1 repetiton maximum (1RM) and total workout intensity is kept high due to a lower workout volume of usually less than 25 sets per workout.  During work-outs, sets are never taken to failure, in order to avoid potential recovery problems and because of low training age of the players.

One of the most important areas of training hockey players is the development of the core area (the rectus abdominis, spinal erectors, internal and external obliques, and transverse abdominis). The core-training program is performed during most dry-land training sessions to provide a high stimulus to this crucial area.  The core provides a strong base for all movements and is the center of the body; it must also be able to support and protect the spine and internal organs from injury. Because of the length and scope of this topic, this paper will refrain from detailing the core training regiment at the academy.

General Preparation Phase 

In most hockey training plans, the general preparation phase is a very long phase that deals with all of the off-season and some preseason training.  Players generally start training in April and continue with strength training, speed and cardiovascular programs right through until junior tryouts in August.  After tryouts, teams will conduct their own version of general preparation as they ease into practices and dry-land training during the exhibition and early portion of the season.

When athletes initiate training in late August, the goal is to bring them up to a reasonable level of conditioning quickly.  A basic training program is sent to all players 3 months in advance so they have the opportunity to arrive in good physical shape.  Getting players used to rigorous daily training and ice times, high altitude, and a host of new exercises and drills both on-ice and off-ice while not burning them out in the process takes some time and careful planning.  For our purposes, the general preparation phase lasts from the start of September to the end of October.

The early portion of the general preparation phase involves testing and skill development in the weight room.  Complete batteries of weight-room tests are performed in order to determine the individual abilities of players and where to start with prescribing a strength-training program. After basic testing and evaluations, players are put through up to 14 days of skill development in the weight room.  Video analysis and feedback along with detection and correction of exercises from the coaching staff is provided to ensure athletes learn the correct movements.  The goal for this phase is to build general strength and conditioning and start with exercises designed for modifying injury risk factors.

It is important to train a variety of movements with strength training because hockey involves many full-body movements such as shooting and checking in addition to skating actions that use the hip and leg musculature.  General strength-training exercises focus on basic compound movements such as various types of squats, deadlifts, bench press, rowing actions, shoulder press, pull-down actions, and many types of core area movements.  Skating exercises that target the adductors and abductors such as sumo squats, multidirectional lunges, and lateral step-ups are also included early in the program to help balance and enhance the strength of the hip musculature.  Smaller single-joint exercises for the external rotators, neck, ankles, and wrists are added to round out the program as necessary.

In the general preparation phase, the program uses a linear periodization model, where during the course of the training mesocycle (8 weeks), the repetitions are reduced and the load is increased in four 2-week microcycles.  The repetitions in the microcycles reduce from 10, 8, 6, to 4, and the load is gauged based on preseason testing of 1RM, or in some cases perceived 1RM.  The rest period between sets is 2 minutes, so that near-maximal (up to 93%) ATP recovery can occur without significantly affecting workout flow (4).  Set volume per muscle group is kept low (up to 4), and muscle supersets (e.g., bench press and dumbbell rows) are used to maximize workout efficiency and retain a high intensity level.  The workout schedule involves 4 short sessions (35–50 minutes in length) per week: lower body (Monday and Thursday) and upper body (Tuesday and Friday). A sample weekly program is outlined in Table 1.

Intensification Phase 

Unlike most other teams, we cannot start our intensification phase until later in the competitive season, because of the late finish of the general preparation phase.  For our purposes, the academy uses a 7-week intensification phase that starts in early November and lasts until the Christmas break.  The balancing act with this time of year is making sure that on-ice performance is not sacrificed in the pursuit of higher levels of conditioning.

During the intensification phase, a wave type of periodization is employed with load being the key variable (5).  Repetitions are kept steady at 5 repetitions per exercise, with the loading of the weight increased in a wave fashion.  The load starts off reasonably light and is increased until 5 repetitions at a certain weight are not possible.  At this time, the trainee starts a new cycle by reducing the weight on the next day's workout to 5 lb more than the starting weight on day 1 of the first cycle and repeats the cycle until failure at 5 repetitions occurs.  An example on the bench press for each workout would be 2 sets × 5 reps at 150 lb on day 1, 2 × 5 at 155 lb on day 2, 2 × 5 at 160 lb on day 3, 2 × 5 at 165 lb on day 4, 2 × 4 at 170 lb on day 5, and then the cycle would start again at 2 × 5 at 160 lb on day 1.

Strength training at this time continues to focus on basic compound exercises as used in the general preparation phase, with the introduction of Olympic-style and kettlebell lifting exercises such as the power clean, clean and jerk, snatch, and the many variations of these lifts.  Time must be allocated to teach and refine these movements before heavier weights are allowed.  Set volume is determined by the training age of the player, workout time, daily schedule, physical age, and physiological readiness for more strenuous workouts. Generally, 2 to 4 sets are prescribed for each exercise, with a total set volume rarely exceeding 20 sets per workout. Three workouts per week, or 21 work-outs during the mesocycle, are performed.  Sessions last 45 to 60 minutes and are either preceded or followed by aerobic training. An example of a training week in the intensification phase is provided in Table 2.

Recovery Phase 

At the end of the third week in December, after the first half of the season is finished, the players are required to go home for the holiday season for a period of 14 days.   A basic maintenance-training program is provided, with the goal to keep athletes at a high level of fitness during the holidays.  Basic exercises (no explosive movements) are performed for higher repetitions of 8 to 12. Total workout volume is kept low at 16 to 20 sets per workout, and lots of aerobic activity, such as running, biking, skating, and swimming, is suggested for this recovery period.

Competition Phase 

In many hockey training macrocycles, the competition phase starts at the beginning of the season, because the focus is on competing for the playoffs.  Our training cycle is different because the purpose of the academy is as a training center, which is different from the purpose of other teams.  Because of this, we work more on player development and skills, in order to prepare student-athletes for moving to a higher level the following year. In our system, the competition cycle is a 12-week period that lasts from early January until the end of March after all the playoffs and tournaments are finished.

A mini-linear periodization model is used during the competitive season to keep strength relatively high; this model helps improve power development with loads closer to a player's 1RM. This model of periodization reduces the number of repetitions each week for 3 weeks and then returns to the original repetition range at a higher workload level.  An example would be back squats, for which in the first week the player would do 3 sets × 8 reps at 225 lb, the second week 3 × 6 at 240, and the third week 3 × 4 at 265.  The following cycle would increase the load as follows: 3 × 8 at 230, 3 × 6 at 245, and 3 × 4 at 270.

Training sessions are reduced to 3 times per week, and dynamic lifting movements such as Olympic lifting, kettle-bell lifting, and medicine-ball exercises are used for the development of power.  Injury prevention movements for the skating musculature and smaller muscles are used to complete the program.  Set volume is around 20 sets per work-out (depending on the player), so that training intensity is very high with repetitions in the 4 to 8 range.  Sessions typically last 45 to 60 minutes, with core work done before or after the session.  A sample lifting schedule appears in Table 3.

Off-season Phase 

The off-season provides a chance to evaluate the previous year, address any nagging injuries, and prepare the body for the upcoming season.  Because it involves a substantial reduction in training volume and aerobic requirements, the off-season is a good chance to improve lean muscle mass, strength, power, speed, and agility.  Because of the length of the off-season phase (from March to the middle of August), this phase is broken down into 4 subphases, each focusing on different physical characteristics.  For the purposes of strength training, the subphases include recovery, hypertrophy/strength development, power conversion, and tryout preparation.  It is important to note that, though each of these subphases are occurring, a crucial aerobic, anaerobic, agility, speed, and flexibility component must be developed, because this is also important in the success of the hockey player.

Recovery Subphase

When the playoffs and tournament schedule are finished, the recovery from the past season begins.  Typically, athletes return home for spring break (1 week in early April), but the recovery period should last slightly longer (up to 3 weeks, until late April) to allow for regeneration and mental refocus for the next season.  The strength and conditioning professional and coaching staff must determine when the recovery process ends in order to adjust planning for the rest of the off-season. Strength training should be limited to no more than 2 times per week to help maintain fitness levels, with sessions lasting 30 to 45 minutes.  Loading should be kept light; the purpose of the lifting sessions is to maintain fitness during the break.  Ideally, a complete break from training for at least a week should be part of the off-season; however, many athletes at this age find it difficult to take such an extended break. 

Mass- and Strength-building Subphase

The general trend in hockey at all levels, and especially in the professional ranks, is to draft players who are bigger and stronger than the typical hockey player seen in the past.  Our goal for the early part of the off-season is to help players increase body mass and strength, because this will make a huge difference in their ability to play at the next level. 

After the recovery period, an 8-week mass- and strength-building subphase will start in mid-April and last until mid-June.  A rotating form of linear periodization with a higher weekly volume is used to provide an intense stimulus for muscle growth and strength development during a short period.  Full-body training is performed every 48 hours for 8 workout sessions, and then a 4- to 6-day break is used to recover and improve.  This cycle is repeated 3 times during the mass/strength-building subphase. Repetitions rotate each workout from 8 to 6 to 4 to 2 and repeat back at a higher weight for 8 to 6 to 4 to 2 for 1 cycle.  The exercises are changed slightly each cycle so that pattern overload does not occur.  Set volume is kept low to moderate (15 to 20 sets per workout) depending on the player.  Basic movements such as squats, deadlifts, bench press, rowing actions, shoulder press, pull-ups, dips, and stiff-leg deadlifts are used.  Smaller muscle group exercises can be added when necessary to round out the training program but are not included in this article.  A cycle from the mass/strength-building subphase is outlined in Table 4.

Power Conversion Subphase

This 4-week subphase from mid-June to mid-July attempts to lighten the training volume but increase the intensity of exercises toward a more explosive type of lifting.  The content of training is restructured to shift from being predominantly general to more sport-specific (3).  The goals are to start developing power with the increased body mass and to learn how to coordinate body movements and accelerate objects maximally.  Because we employ lighter loads, fast contraction, medicine-ball throws, and plyometric exercises, the athlete is exposed to activities in which nervous system activation and speed of contraction are identical to the competitive movements (1). 

During the power conversion subphase, a reciprocal minicycle is performed where the load lifted is periodized throughout the week (2).  Training is performed 3 days per week, with sessions lasting no more than 60 minutes. In addition to an explosive style of lifting, a solid speed and agility program combined with sled dragging are also crucial at this junction to help bring the body in line with hockey-specific requirements.  An example of the power conversion subphase is provided in Table 5.

Tryout Preparation Subphase

It is important to incorporate a 4-week (mid-July to mid-August) tryout preparation subphase into the yearly plan so that players can peak for junior A or major junior tryouts in middle to late August.  Though the focus of this subphase is to maintain conditioning and work on power development, it may be necessary to fine-tune any weaker areas at this time. 

Players are tested in a number of exercises, and training programs are designed for maximal on-ice performance.  Strength training during this period is similar to the power conversion subphase: 3 to 4 sessions are performed each week, lasting 35 to 45 minutes, with the same type of periodization schedule.  Athletes that need to bring up weak areas have particular exercises added to their programs in addition to the regular Olympic-type lifts.  Because this subphase is different for each athlete, a sample program is not provided.

At this point in the season, players are ready to try out for higher level teams, in which, if signed, they will start another general preparation or intensification period depending on the protocols for that team.

Special Training Considerations 

Throughout the season, certain circumstances occur that require special planning and attention from the strength and conditioning professional.  When teams travel or have games on days when lifting is scheduled, it is important to address this matter with a solid plan that is flexible and can adapt to the situation.  Additionally, other forms of training implements may be used to help develop the athlete in a more functional manner and should be noted.

Long Travel Schedules

Part of playing hockey at the junior level is the long travel schedules, which often include trips of 2 to 7 days.  Because strength-training facilities may be limited or the time schedule may become a problem, the team must have a strength-training plan that can be put into place in a variety of circumstances.  Circuit training with a collection of lightweight gear such as skipping ropes, push-up bars, ab-rollers, medicine balls, 4-ft-long hockey sticks, and kettlebells is optimum for training on the road. Plyometrics (especially for the hip and leg musculature) are added to round out the training session to provide a fast and effective workout.  Minicircuits can be set up in hotel rooms, conference rooms, or dressing rooms at the rink as required.  Combined with aerobic or anaerobic training sessions before and after games, this method of training helps maintain fitness levels and focus during road trips (see Table 6 for a sample workout plan). 

Game-Day Workouts

Junior hockey schedules often have games during the week, which can pose a problem for dry-land training regiments.  In order to keep with the program and not effect the night's game, a light training schedule is used to gear the body up for the upcoming performance. These work-outs generally contain explosive lifting techniques such as Olympic-style lifts, kettlebell lifts, or medicine-ball throws, with some light injury prevention training for the groin, hip, and core included.  Sessions generally last 30 to 45 minutes and occur from 4 to 6 hours before the start of the game. 

Functional Workouts

One day of the week is scheduled to help develop athleticism and functional strength by using unconventional methods.  Workouts involving such activities as tire flipping, car pushing, sled dragging, sled pushing, weighted shovel-type actions, keg lifting, hockey stick battling, and Sumo-type fighting are performed.  Usually, these training sessions are 20 to 40 minutes long and are set up as a competition among the players to help improve conditioning while bringing a light atmosphere to dry-land training.  Additionally, these workouts or movements can be used as a dynamic warm-up for other forms of training. 

Conclusion 

Training athletes in a prep-school setting can be very challenging for the strength and conditioning professional.  Following a diverse and periodized training plan with a synergistic hockey program helps to ensure the success of the athletes.  Because the years between the ages of 15 to 20 are crucial for hockey players to develop into college or major junior caliber players, the demand for optimum training becomes paramount.  A program for young hockey players should be well balanced with the dry-land and on-ice schedule to improve all attributes of the student-athlete.

References 
1. Bompa, T. Power Training for Sport: Plyometrics For Maximum Power Development (2nd ed). Oakville, Canada: Mosaic Press. 1996. p. 61 

2. Drechsler, A. The Weightlifting Encyclopedia, A Guide to World Class Performance. Whitestone, NY: A is A Communications. 1998. pp. 156–157. 

3. James, S. A suggested methodology for monitoring the distribution of training loads for weightlifters and/or weight trainers. Nat. Strength Cond. Assn. J. 13:(1) 34–35. 1991. 

4. King, I. Get Buffed. Reno, NV: King Sport Publishing. 2002. p. 69 

5. Tsatsouline, P. Power to the People. St. Paul, MN: Dragon Door Publications, Inc. 2000. pp. 50–57. 

Tables

Table 1 General Preparation Phase, Sample of Week 3 


Table 2 Intensification Phase, Sample of Week 4 


Table 3 Competition Phase, Sample of Week 5 


Table 4 Mass/Strength-Building Phase, Sample Cycle 1 


Table 5 Power Conversion Subphase 


Table 6 Sample Travel Workout