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Your body has different energy systems that work together to fuel your hockey performance. Although hockey is primarily
an anaerobic sport, a strong aerobic base allows you to work longer and at a higher intensity by postponing fatigue and
allowing a speedy recovery. The aerobic system provides energy for low- and moderate- intensity exercise and helps the
body recover from fatigue. For example, a 1-hr bike ride at a comfortable pace is fueled mainly by the aerobic system.
Hockey is characterized by repeated bouts of high- intensity action interspersed with periods of moderate activity and
rest. The aerobic energy system supplies only a small portion of the energy needed during moderate activity, but it is
critical for efficient recovery between play stoppages and during time on the bench. Aerobic conditioning can be
improved through submaximal continuous exercise and through high- intensity, intermittent exercise. Submaximal
continuous exercise at 75-80 % of your maximum heart rate for 30 to 60 minutes will improve your heart’s ability to deliver
oxygen to the muscles for energy and will allow the body to recover more quickly from intense efforts. Intermittent aerobic
condioning, using a series of 2-3 minutes if higher intensity exercise interspersed with 2 to 3 minutes of rest builds up the
aerobic supply system and increases the muscles ability to extract oxygen from the blood.
There are two different types of programs to build aerobic fitness:
1. Continuous, moderate intensity, long duration programs
2. Intervals of high intensity work followed by easy recovery intervals of 1,2, or 3 minutes grouped into various packages
of time
For interval programs, the training load can be increased in a number of ways:
- Increasing the duration of work intervals from 1 to 2 to 3 minutes
- Increasing the intensity of each work interval
- Decreasing the time of the recovery interval
- Increasing the intensity of the work interval
- Increasing the number of work/recovery intervals
On the other side of things, the anaerobic systems produce energy very quickly to meet the demands of intense action,
such as the slap-shot, sprinting on a breakaway, or stops-and- starts while penalty killing. These systems utilize the ATP-
PC (phoshagen) system and the glycolytic system for energy. In hockey, although the game itself lasts for about an hour,
the players are usually only on the ice for high- intensity shifts of approximately 30 to 45 seconds (ideally). Most teams
have 3 to 4 lines, allowing for a 1:2 or 1:3 work-to-rest ratio. However, depending on the situation (e.g., penalty killing,
power plays or missing player), key players often work within a 1:2 or 1:1 work-to-rest ratio. Due to the nature of hockey,
it is important to train anaerobically.
The ATP-PC system provides immediate energy, in the form of ATP, for short-term, high- intensity activities for up to 10
seconds. The glycolytic system provides energy for longer high- intensity activities ranging from 10 seconds to 2
minutes. This level of training corresponds directly to the physiological requirements of the game. To develop anaerobic
energy systems, we will utilize sprint interval training. These involve full-out, high- intensity, high-speed intervals followed
by rest or active recovery. We will use sprints ranging from less than 10 seconds to around 30 seconds, with a 1:2 or 1:3
work-to-rest ratio. [For example, a 1:2 work-to-rest ration involves sprinting all-out for 30 seconds, active recovery for 1
minute, then sprinting full out again.] Towards the end of the training program, you should make an attempt to progress
to 1:1 work-to-rest ratios, especially if you are a defenseman or part of the special team units.
Links to further reading.
Using your time wisely
Principle of Specificity (Are you training right?)
Principle of Overload (Are you training progressively?)
Power and Speed Training (How-to incorporate plyometrics into your summer training.)