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Posts Tagged ‘regeneration’

So with the Rangers-Devils series the media keeps brining up the question about fatigue.

And John Tortorella keeps dismissing this as an issue.

Maybe it is. Maybe it isn’t. Tortorella is answering the question the only way possible. By denying that fatigue is an issue for his players.

But the fact remains that players on both sides are feeling the cummulative effects of playing nine months already. Well everyone except Ranger call-up Chris Kreider.

So what goes on in between games to off-set the effects of fatigue? What are players on both sides, as well as the Western Conference, doing to enhance their recovery?

Below are 8 examples going on behind the scenes to get ready for the next game.

And the cool thing is these are all things you can apply to your training to feel better, move better and achieve better results.

Recovery Tip #1Nutrition

The key to applying this tip to its full potential is timing. Post workout you need to be drinking back a recovery shake with a 3-4 to 1 ratio of carbs to protein. The protein source could be 20 grams of whey, 6 grams of branch chain amino acids or 2 grams of leucine. All will get the job done.

But keep in mind that this needs to happen right away. As soon as you step off the ice. Not 30 or 45 minutes later. The sooner the better.

A few years I stopped in to check in with the Avs in Denver. After their game the strength & conditioning coach had their shakes on a ledge in the dressing room with their names written on tape. He started preparing these in the 3rd period so they were all ready immediately after the game.

Recovery Tip #2- Hydration

After training or playing you will lose water. As little as 2% dehydration will lead to a decrement in performance. And it prolong and minize your recovery.

It is important that you weigh yourself pre and post to track your water loss. Just make sure this is done with only a towel on so wet clothing is not factored into post-training weighing. You will  need to drink 2 glasses of water for every pound you’ve lost.

Recovery Tip #3Myofascial Release

Whether you are playing pro and make access to a massage therapist or use a roller of some type you can facilitate your recovery with myofascial release. Myo simply leans muscle and fascia is the tissue that links all of the muscles in the body.

Foam rolling is one way to increase blood flow and extensibility of the tissue. This helps speed up the recovery process and allows for your best performance next time on the ice.

Recovery Tip #4Sleep

Too often players consider sleep only the night before a game. However regular, quality sleep is similar to your nutrition. You can’t wake up Saturday morning for an evening game and simply try and eat the best food possible.

These are habits that need to be established months and years ahead of time. The more regular your sleep is and the better quality it is the more benefit you’ll get from your sleep.

And the extra benefit is you’ll have more of a reserve to draw on for games that run into overtime. Or for travel that goes through the night. You will feel the effects of these types of scenarios less when you have your sleep already in order.

Recovery Tip #5Parasympathetic Activities

Are you familiar with the sympathetic and parasympathetic nervous systems?

If not there’s an easy way to remember which is which. The sympathetic has to do with ‘flight or fight’. And the parasympathetic has to do with ‘rest and digest’.

Coming off the ice after a game the sympathetic system is ramped up. Cortisol, lactic acid, lactate and other waste products are all flowing through the vascular system. And these put the brakes on recovery and feel loose, fresh and ready to go.

On way to reverse this is to ramp up the parasympathetic nervous system. This is done by doing what you enjoy. If I played in the NHL I’d be watching Dumb & Dumber and going to comedy clubs. I love to laugh and it’s my favourite way to blow off steam.

For everyone it’s going to be different. Figure out what you enjoy doing then do this to take your mind off the competition, to relax and enhance your recovery.

Recovery Tips #6, 7, 8 – ???

I mentioned there are 8 tips to enhance your recovery.

Want the next three tips?

And want more specifics on the above 5 tips? More specifics on the nutritional and hydration guidelines?

Pick up a copy of www.premierhockeytraining.com and you’ll get these plus everything else you need for your off-season training.

If you have any questions post them in the comments section below.

Chris                                                                                                                                                                                                                                 onsidehockeytraining.com

One thing I really enjoy about my job is being able to see the impact it has on a player’s game. While a player may make huge gains in the weight room and put up some impressive lifts this can be all for naught if in the end the player isn’t performing when the puck drops on a new season. I feel privileged to be able to watch the hockey players we work with during the 0ff-season play during the year. From spending a couple hours almost every day with these players I know their strengths, the weak links they worked hard to address, their work ethics, their attitudes and every else that is important to success in hockey. And once a player moves on to the next level I may make a trip to catch some of their games and see how everything is going. Recently I had chance to sit down and grab some breakfast with one of these hockey players that has moved on from the WHL and is now playing in the AHL.

After spending some time catching up and sharing stories I asked this player what he thought was one of the biggest differences to jumping fromt the ‘dub’ to the AHL. There are lot of things that he could have said from the speed of the game, to the age of the players, to the amount of travel or the amount of preparation that goes into every game. But here’s what he said.

The biggest difference he noticed at the next level was the attention the veteran players put on their preparation. Whether it be proper dynamic warm-ups, to foam rolling to adequate cool down and regeneration after games and practices there was a significant difference at this next level. Players recognize and put more attention in the soft-tissue work that helps keep everything in alignment, keeps what should be mobile, mobile and keeps what should be stable, stable. In other words these players had figured out that the best way to get your body prepped for top performance and to recover most quickly was by doing the little things. Gone are the days of playing sewer ball and singing in the showers as a pre-game ritual. Now it was seeing what is going on at the next level, modelling those who are having success and reaping the rewards as a result.

Cody Almond

Cody Almond – Minnesota Wild

***Update to this story. Since we had that breakfast Cody Almond has been on a tear in the AHL. This hasn’t gone with out notice by the Minnesota Wild and today Cody was called up to make his NHL debut.***

Sometimes it’s hard to see where all the little things factor in to the game of hockey especially when it involves something done off-ice. So whenever you have the chance to see a player up a level doing the little things pay attention and look to see how you can incorporate this into your routine.

Chris                                                                                                                                                                                                                                                                                               onsidehockeytraining.com