As you go about your on-ice training for hockey, it’s important that you also make sure that you have some weight training for hockey in place as well. This is critical for not only boosting your mscle strength and power, but for also helping to prevent injury while you’re on the ice playing.
But, that said, if you aren’t smart with how you go integrating this weight training for hockey into your routine, then you could quickly end up overtraining yourself and not seeing the results that you’re after.
Let’s take a quick look at what you should know about properly integrating weight training for hockey into your on-ice schedule.
Consider Full Body Workout Programs
The very first thing that you must be doing is making sure to consider full body workout programs. These will tend to be superior for those who are busy with their on-ice training because they only require you to be in the gym two to three times per week, but still allow you to target the muscle with each and every session that you do.
Full body workout programs are also really great for boosting your overall strength since you’ll be forced to focus on compound exercises only in order to work all the muscles in such a short period of time.
This includes weight training for hockey exercises such as the bench press, squats, deadlifts, bent over rows, as well as the shoulder press.
Think About Twice Per Day Training
Another thing to think about as you start adding your hockey dryland training into your schedule is twice per day training.
It’s really essential that you have at least one full day off throughout the week to let the body see a full recovery but if you’re on-ice training multiple times a week and then also trying to hit the weights three times, this could be challenging.
To overcome this, consider twice per day training. This will make for a very intense day as you’ll be doing not only on-ice training but training in the gym as well, but then it will allow you those complete days for rest and recovery.
From a CNS recovery point of view, this tends to be far superior and will help you reach your goals that much faster.
Periodize Your Lifting To Your Hockey Year
Finally, the last thing to note as you go about integrating your weight training for hockey into your schedule is that you should periodize your weight lifting workout routine to the specific on-ice sessions you’re doing.
For instance, when it’s the intense time of the year and you have your most import games, focus only on maintenance in the gym. Striving for great performance improvements will likely just fatigue you and you need that energy to perform best.
Then when it’s the off season and your on-ice training isn’t as vigorous, really focus in hard at the gym, building muscle and adding strength.
If you structure it in this way you’ll prevent overtraining and help to see maximal progress in all areas of your performance.
So there you have the need-to-know tips for how to integrate your hockey dryland training into your on-ice schedule. Done properly you can find time for both and move closer to becoming a top level player.