Posts Tagged ‘training program’

Unless it’s an opponent I hate seeing people wasting their time and money.

There are enough things to think about and prepare for in hockey that we should be as focussed and efficient as possible.

Too often I see hockey players do too many drills and exercises not relevant to improving their performance. I put their in italics because the best hockey program for you is the one that addresses your needs and goals.

The best hockey program for you is not necessarily the one being followed by the highest scorer on your team.

Or by the strongest, most powerful player on your team.

Or the one used by the top players in the NHL. You’d be surprised how many times coaches, players and parents will tell me they got a copy of (substitute your favourite hockey player’s name)’s training program and could we follow that in our training?

Sure. We can do anything we want.

But would this program get you the best results? Would it prevent you from suffering from non-contact injuries? Would it be the best investment in your time and money?

Probably not.

Let me put it you this way.

Imagine you got sick. And the doctor said you needed a specific prescription. And this prescription would be dependent on your size, age, severity of symptoms and the time you had been sick.

Let’s add to this that this prescription was new to you and you wouldn’t know how you would respond. Heck, the doctor didn’t even know for sure if the prescription would work for you. Plus with every prescription there are always side effects. So even if the drug works for you you may still suffer from other symptoms by taking this drug.

Now let’s say your friend had a prescription filled for him or her a while back. And there was some left over. The prescription may or may not be for the same illness and symptoms you are experiencing. But we do know the following:

* you and your friend are different ages

* you are totally different sizes

* you don’t have the same experience (tolerance) to prescriptions

* the severity of your symptoms was quite different

Would you take your friend’s prescription?

Nobody would. In fact even if you had your own left over prescription from a previous illness you wouldn’t be allowed to bring this in to a hospital with you.

The prescription has to be specific to the individual.

That’s how your hockey training program should be. It should address your weaklinks and be specific to your goals.

Guess what?

This is exactly the first part of Premier Hockey Training ( the complete off-season training program for hockey.

In this program you receive an Assessment Package and Corrective Exercise Cheat Sheet.

This package walks you step by  step through the various tests to identify what your weaklinks are and what needs to be addressed first.

But knowing what your weaklinks are is useless you know how to fix them. This is exactly the purpose of the Corrective Exercise Cheat Sheet.

Does your knee collapse in when you stride? The Cheat Sheet shows you how to fix this.

Do you have one foot that turns out when you squat, lunge, step or run. The Cheat Sheet fixes this one too.

And here’s the kicker.

Not only are you at a greater chance of getting injured with these kinds of compensations but are wasting energy.

That’s right. Instead of directing power into the ice for movement you are directing it into your joints, which stresses the joints, and results in lower power production.

I hope this isn’t you. I hope you aren’t wasting energy. I hope you aren’t a liabilityto get injured.

The Assessment Package and Corrective Exercise Cheat Sheet in can address these issues before they become a problem.

Want a sneak peek? Here you go.

Corrective Exercise Treatment Table ‘Cheat Sheet’

Compensatory movement Tight/over active muscles  Weak/under active muscles  Treatment 
1. Foot turns out – externally rotates in anterior view
Calf complex:  gastrocnemius,
peroneals, soleus  


Gluteus medius, gluteus
maximus, medial hamstring
(posterior tibialis)  


SMR (foam roll) calf complex,
static stretch calf complex,
lateral band walking  


2. Knee moves inward – adducts                                                   
Adductor complex: (peroneals,
lateral gastrocnemius)


Gluteus medius and gluteus
maximus (posterior tibialis)


SMR adductor complex, calf
complex, lateral band walking, supine bridging


Sorry that the page cuts off the treatment part on the right. But in that column you are told the exact stretches and exercises to address your compensations. In total there are 11 common compensations laid out in specific detail for you.

Plus there are videos to go with the exercises.

And we can get on the phone and discuss your assessment if you like.

Want to get started on a hockey training program specific to you? Head over to now and pick up your copy today!




 Please see the previous posts for Parts I and II of this article.

Read the rest of this entry »

The other day I had a little down time and was flipping around the dial while replying to emails. I came across a program that was showing parts of a UFC fighter’s training program. Some of you may be big fans of the UFC and be able to figure out which fighter I’m referring. But if you don’t, no problem. You’ll still be able to get the point of the article.

For this episode they showed aspects of the training from the grappling, to muay thai, weight room workouts as well as some chiropractic treatments. And a number of things struck me about his workouts that I thought ‘I hope none of our hockey players make these mistakes with their training’. Here’s what I saw.

The first part that I didn’t agree with was the structure and style of the workout. This fighter’s workout revolved around performing a number of machine-based stations non-stop for an hour. Although UFC is vastly different from hockey there are certain elements that are common to both. Both sports require being in a standing position. Both sports involve trying to beat an opponent. Both sports require well developed energy systems to be both explosive and last the entire match.

On the program a number of the exercises were performed sitting, lying or if standing were performed in the sagittal (forward and back) plane. Imagine trying to skate or get off a shot in hockey without any side to side or rotational movement. It’s pretty much impossible. Many of the exercises when seated or lying down do not require stabilization of the core muscles in order to perform the lift. Again try and imagine playing hockey without a strong and stable core. Lastly, the exercises were performed non-stop for one hour. Imagine playing the game of hockey for one hour with no shifts? Your intensity would surely drop if you never came off the ice.

This last point has actually been proven in the research. When you focus too much on the aerobic aspect of your game there is the potential to compromise the power aspect of your game. Think about it this way. If you take a long distance runner and have then perform some power training they become a better long distance runner as they develop more of a power base. However if you take a power athlete and incorporate long, slow steady-state aerobic training you may result in a less explosive athlete. And guess how many hockey player over the years have come to me asking to help them improve their aerobic conditioning? Zero. But I have yet to have a hockey player who doesn’t want to be quicker and more explosive.

The reason this show had so much impact on me was that it was very evident the mistakes this fighter was making with his training. And I was thinking how much better this athlete could be if he trained for power, fully developed his core and used some land-based movement drills and lifts. Instead he limiting himself and stepping into the ring with a less than adequate training program. But there was a bigger problem than this.

The bigger problem was that many young hockey players would be watching this program and see of their UFC favourites training. And they might assume, incorrectly, that if a big-time UFC star used these training methods than this must be the best training style available. And these young hockey players might look for a way to adapt this training style to their own program and suffer the same short-comings as this fighter.

Whenever you are considering incorporating something new into your training program ask yourself a few questions. Ask ‘why would you add it in?, would anything else be eliminated?, is this the best way to accomplish this goal? and is this method proven?’

If you have questions about a training style or program for hockey you’ve come across post them below and I’ll address them in a future post.