Module 6 - Get Stronger & Build Power for Explosiveness
6.1. Strength
Guidelines for strength training:
- 3-4 sessions/week (off-season)
- 1-3 sessions/week (during season)
- At least 48 hours between sessions
- Sufficient rest time between sets
- Beginners should start with bodyweight
- Form and technique are most important
- Spend time on flexibility & mobility
- Sessions should last max 1 hour
When lifting heavy loads always warm up with 1-3 sets for each exercise using lighter weight and progress to your ideal weight (i.e. 50-80%)
6.2 - Power
Guidelines for power training:
- No more than 2-3 sessions per week
- Allow 48 hours between sessions
- Perform on a soft surface (i.e. grass)
- Ensure full rest time between sets
- Always land softly
- Build a strength base first
6.2.1 - Landing mechanics for plyometrics (jumping)
Guidelines for Plyometrics:
- Beginners - 40-80 jumps per session
- Intermediate: 60-100 jumps per session
- Advanced: 100-140 jumps per session
Phase 1 - Jump up
Phase 2 - Jump over object
Phase 3 - Single leg jumps
Phase 4- Repeated bounding
Before you begin training please note that these are progressive programs intended for a wide range of individuals with varying abilities, so it is best to start with the basic exercises (without weight) if you are a beginner to strength training. I strongly advise that you have supervision or seek guidance from a professional and to get physical clearance from a medical doctor just as any sports program requires.
COMMOM MYTH (FEMALES):
Some women have a fear of bulking up or putting too much muscle on when doing weights- I can tell you now that it is really very hard for women to put on muscle due to the nature of the female hormonal make-up. Men possess about 10x more testosterone, which is the muscle building hormone (after the age of 12) than women and is natural for them to have more muscles than women, so females shouldn't have any concern with becoming bulky when doing weights, I promise! I have trained with weights since 2005 with very heavy weights and I have never looked like a bodybuilder (and neither will you unless you are training 7 hours a day and on some form of drugs). The benefit of doing strength training will help you massively in your game, but always make sure you use the correct technique by following the guidelines or getting supervision.
6.3 - Equipment guidelines:
Below are some recommendations of equipment which will be useful in your training. It is a personal choice of what you prefer but I would choose at least one of the below pieces of equipment (depending upon budget) to help you with your training goals. The aim is to build a solid strength base which is one of the most important aspects of improving as a hockey player.
I have provided example links to give you an idea of price, what you looking for in a product but you could possibly get some of the stuff cheaper by buying second hand from sites like gumtree, ebay, etc.
1. Kettlebells:
This is my favourite piece of equipment because of it's adaptability and the functional nature of the exercises. I recommend at least two kettlebells of different weight to allow for progression. Here is a guide of the weights based on experience:
Female recommendation:
* Beginners: 8kg + 12kg
* Intermediate: 12kg + 16kg
* Advanced: 16kg - 32kg
Male recommendation:
* Beginners: 12kg + 16kg
* Intermediate: 16kg + 20kg
* Advanced: 20kg - 32kg
2. Suspension trainer:
This is my 2nd favourite piece of equipment and together with kettlebells are ideal for at home workouts. There are expensive versions such as TRX (£150/$200) but there are now cheaper variations which essentially do the same thing (in the region of £40/$60).
3. Weights (barbell):
* Beginners: Minimum total weight of 50kg
* Intermediate: Minimum total weight of 70kg
* Advanced: Minimum total weight of 90kg
4. Resistance bands
Please see video below for resistance training advice and suitable exercises which you can use to adapt some of the exercises in the sample programs. There are a couple of options but I recommend at least 2-3 different strengths of elastic bands to use for different exercises and for progressions (light, medium, heavy).
5. Medicine balls
MB's are more useful for power exercises because they come in light weights and the objective is all about the speed of movement which is done with lighter weights so you wouldn't use this for strength (which remember comes before power).
* Beginners: 2-5kg
* Intermediate: 5-8kg
* Advanced: 8-10kg
6. Swiss ball
Swiss ball are the big balls that you see people rolling around on. They are great for making exercises harder, or adding another variation of elevation particularly useful for things like pushups, bulgarian split squats, hamstring curls and core exercises (such as knee tucks, rotational movements, etc).
6.4 - Strength Development (phase 2)
All sessions start with 10-15 mins of mobility movements, foam rolling and a dynamic warmup, before moving onto warming up with the specific exercises on a lighter weight. Only then will you do the prescribed exercises listed below. You will complete each session with at least 5 mins of static stretches, meaning that you should complete every workout within 1 hour maximum (normally 35-45 mins).
Sets: 3-4
Reps: 6-10 (5×5 for advanced lifters)
Intensity: 80-90% (moderate to heavy)
Rest: 1-2 mins between sets (2-3 mins for advanced)
Tempo: slow and controlled (lift in 1 count, lower in 4 counts)
Duration: 4 weeks
Frequency: 3 x per week (strength) and 1-2 x per week (cardio)*
*For advanced lifters wanting to train 4 x per week, you can split upper body/lower body over 4 non consecutive days per week (i.e. monday & thurs- upper body; tues & fri - lower body incl core exercises on both days)
You will alternate between workout A & B. For example Monday you will do workout A, Wednesday you will do workout B and Friday you will do workout A again.
Exercises 1A and 1B means to complete both exercises straight after each other with no more than 30 secs rest between each, before returning to 1A again. Complete all supersets before moving to 2A and 2B.
Workout A
Workout B
6.5 - Power Development (Phase 3)
All sessions start with 10-15 mins of mobility movements, foam rolling and a dynamic warmup, before moving onto warming up with the specific exercises on a lighter weight. Only then will you do the prescribed exercises listed below. You will complete each session with at least 5 mins of static stretches, meaning that you should complete every workout within 1 hour maximum (normally 35-45 mins).
Sets: 3
Reps: 5-8
Intensity: 70% (moderate)
Rest: 1-3 mins (longer rest for power movements)
Tempo: explosive (fast lift but controlled lowering)
Duration: 4 weeks
Frequency: 2-3 x per week; 1-2 x cardio
You will alternate between workout A & B. For example Monday you will do workout A, Wednesday you will do workout B and Friday you will do workout A again.
Exercises 1A and 1B means to complete both exercises straight after each other with no more than 30 secs rest between each, before returning to 1A again. Complete all supersets before moving to 2A and 2B.
Workout A
Workout B
6.6. Resistance bands advice & exercise substitutions
Downloads
- 16 Week Pre-Season Training Plan (Phases)
Right click the link and save as onto your computer to download the program in excel format.
ACTION STEPS
- Go through the module, make relevant notes and record any questions you have
- Video record phase 1 strength endurance circuit if you haven't already (in last week's module)
- Review phases 2 & 3 of the 16 week training program and pay attention to the key points for each exercise (& note the appropriate level for each exercise)
- Download 16 week program (in PDF format), review & make sure you understand
- Make a list of exercises that you cannot do in the program because of any equipment restrictions
- Watch resistance band video (especially if you don't have much equipment)
- If you don’t have any equipment then decide (or convince parent’s) to invest in some equipment which could work for you depending on budget – we can discuss what is best for you
- Schedule dependant: Complete a phase 2 session at least once this week using relative sample program (make a note of sets, reps, weight, rest & how you feel)
- Optional: video a round of a phase 2 and/or phase 3 session and send to me so I can check your form and technique
FOR REFERENCE ONLY:
16 week overview plan (pre-season & in-season)
Click on the phases below to view each of them (for this module just go through phase 2 & 3)