Jun 9 âą đŹ General
5 Non-Negotiables For Hockey Players This Off Season đ
1 - Strength Training
3-4x 45 min session/week
Earlier in the off season;
Focus on strength
Later in the off season;
Focus on peaking
Every 4-6 weeks;
Consider a deload period;
Minimize sets & reps.
Value more rest.
As you adjust into the season
Focus on more conditioning
Systemize the way your train
By creating a daily habit
Same time, same place everyday
But please remember - off-ice work doesnât just stop at the end of the off season. This is an on-going process.
2 - Take Care of Your Nutrition
Post workout
Ingest lean protein (20-30gâs)
Chicken, eggs, steak
If none: protein powder works
When you ingest protein;
Your body starts a processâŠ
Called protein synthesis
Please note though;
Specifically (pre-puberty players)
Muscle adaptations differ
In youth athletes there is onlyâŠ
neuromuscular adaptations
(Brain adaptations)
This is b/c a hormone
Such as testosterone
Is not as highly produced yet.
So donât stress, pre-puberty players
I was 120lbs soaking wet
Still at the age of 15.
The gym is still giving you benefits
Even when you donât see it.
3 - Play other sports
Understand that one sport can;
Help you get better at another
What I mean is when you play;
Basketball, Tennis, Pickleball,
Lacrosse, Soccer, Golf, Baseball.
All require a level of athleticism.
Donât take that for granted.
My footwork got better on the ice
When I played more soccer.
But so did my conditioning.
So did year-round competitiveness.
Also donât be that guy/gal -
Who canât play other sports
For the sake of future
Unfortunately you will in fact play
other sports after hockey is over
Donât shy away. And if youâre 16+
keep it low-volume so you can
go harder in your hockey training.
Thatâs all but you can do both.
4 - Stick to the plan,
Not your emotions.
Itâs not going to be easy
Thereâs going to be days
where you donât want it
as much as others
And thatâs okay.
Thatâs why the plan is simple
But not easy.
Itâs your job to do this now.
Showing up is 90% of the work.
5 - Make Sleep Your Best Friend
If sleep was your best friend?
Would you make time for him/her?
Take this part of your life;
Way. More. Seriously.
Your motivation
Your productivity &
Your energy
thrive on your sleep capabilities
Create a nighttime routine
Turn off phone 60 mins before
Try a couple stretches
Control your breathing
Take a warm shower
Create a sleep schedule
Similar wake up times
Similar night time
Wake up to the dang alarm
Itâll help next nights sleep.
- All of this isnât going to be perfect and thatâs okay, progress > perfection.
And if you like content like this⊠comment below and youâll have a chance to win the featured question in Thursdayâs newsletter topic! đȘ
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5 Non-Negotiables For Hockey Players This Off Season đ
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