2011 International

Coaching Symposium

STRENGTH TRAINING

FUNDAMENTALS

Darryl Nelson

RESOURCES

•www.hockeystrengthandconditioning.com

•www.strengthcoach.com

•Brawn by Stuart McRobert

•Functional Training for Sports by Mike

Boyle

•Athletic Body in Balance by Gray Cook

• darryln@usahockeyntdp.com

2

EXERCISENatick Army Labs: “Studies of runners…have

consistently demonstrated that greater duration and

frequency of exercises are associated with higher

risks of injury.” Sports Medicine 1994 Sep:18, Exercise Training and Injury

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 PHYSIOLOGYIn 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.

FUNCTIONAL TRAINING

•Dictionary: Capable of Performing

Operative Potency; Physical Power

Orderly succession of related events

•Make fast, powerful skaters

•Prevent overuse injuries such as strains and pulls

•Athlete specific training. Not sport or position specific.

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

ACCELERATION

STRENGTH & POWER

11

REPETITIONS• # of reps dictates weight.

• NEVER perform forced reps

• NEVER sacrifice form for weight

• Neuromuscular Spectrum

• Slow twitch thru fast twitch muscle fibers

• All or none theory of contraction

• Strength training makes us better by improving our ability to

recruit fast twitch muscle fibers and use them in everyday

sports skills.

REPETITIONS• 1-5 reps (80-100%)

• Relative strength, power gains

• 6-8 reps (70-82.5%)

• Strength and hypertrophy gains

• 9-12 reps (60-75%)

• Hypertrophy

• 13-20 reps (55-67.5%)

• Muscular endurance

STRENGTH TRAINING

PLYOMETRICS• Perfectly safe and effective way to improve power and

explosive ability

• Use logical progressions by first teaching the athletes

how to land safely

• The athletes must be able to control and decelerate

their bodyweight.

• Remember, sports are plyometric

PLYOMETRICS

16