Junior Ice Hockey

Hockey Training: Back to Basics

Muscles and Endurance: Two Types

Your muscles are made of two kinds of fibers, which are mixed throughout the muscle. These fibers are so different that it helps to think of them as entirely separate muscles.

Fast Twitch (Type II)

Hockey players use primarily fast twitch fibers to generate quick bursts of huge power, like sprinters. These fibers can provide awesome strength, but they get fatigue quickly ( < 60 seconds) and need to rest often. This just so happens to be perfect for hockey. You go all out for 45 seconds, then you go sit on the bench for a minute and a half. Fast twitch endurance is critical to a hockey player.

Slow Twitch (Type I)

Slow twitch muscle fibers are for moderate to low intensity exercise over extended periods of time, like running a marathon. They can't push very hard, but they can go at the same pace for an absurdly long period of time. Slow twitch fibers are all but useless to a hockey player. The rink and your shift are both too short for these fibers to ever kick in.

So why is the distinction between the two types of muscle fibers important? Because you can only train one type at a time. You're either training your fast twitch muscles or your slow twitch, but never both. Unfortunately for most of you players, your workout is training the slow twitch and doing nothing for your fast twitch.

Your Workout Sucks

Ever skate ladders, lines, or laps before? Maybe you run a couple miles on the treadmill sometimes? You can skate for 20 minutes straight, or run for an hour, but either way, you probably got less than a minute of fast-twitch endurance training during that period. Your fast twitch muscles run out of gas after 60 seconds or so. If you don't stop and rest them, they turn off and your slow twitch muscles kick in. Long-distance, moderate-intensity workouts are the bane of a hockey player's existence. They're worse than worthless: they tire you out so you can't go as hard during sprints, and then you can't train your fast-twitch muscles as well as you should. Sorry bud, most of that time you spent humping your ass back and forth between lines was wastedtraining muscle fibers you'll never use during a game.

Increasing Game Endurance

So far, we've established that you want to train your fast-twitch endurance, but what does that mean? Allow me to introduce you to The Burn.

Your muscles require oxygen to create energy when you are exercising. During short, intense bursts of effort, like sprinting in hockey, that oxygen is used up faster than your body can replace it. When your muscles try to generate energy without enough oxygen, acid builds up. Acid makes you weaker, robs you of power towards the end of the game, damages your muscles, and slows your recovery. You are most familiar with the acid build-up by the burning sensation it creates in your quads after intense skates.

Dealing With Acid

During each shift, some amount of acid builds up in your muscles, and while you're on the bench, your body removes it. However, as the game wears on, your muscles accumulate acid faster, and they take longer to recharge. Increasing endurance is about training your body to resist acid build up and remove acid quickly, even after many shifts.

Any training that will increase this kind of endurance must mimic how you'll have to perform during a game. That means short bursts of intense exercise, followed by a period of rest. Sounds like we need some interval training.

It's All About The Intervals

Interval training is the meat and potatoes of hockey training, and understanding the concept of the work-to-rest ratio is critical to developing a proper program. The game of hockey is characterized by periods of high-intensity effort ("work") interspersed with periods of sitting or standing on the bench ("rest"). For example, if we're running 3 lines, then the work-to-rest interval is 1:2 - the rest period is twice as long as the work period. To design a proper conditioning program for hockey, we must use work-to-rest intervals that mimic the ratios commonly seen in the game.

Don't Overdo It

Most junior hockey teams have very little on-ice time prior to playing their first games. As a result, coaches try to "whip" their players into shape by using high-intensity conditioning sessions. By doing too much too soon, players don't develop a solid base of conditioning and are at a higher risk for injury.

Start With More Rest

Start your season-long conditioning program with higher W-to-R ratios (such as 1:3) and work your way back to lower ratios (1:1) as the season progresses. This 'top-down' approach allows players to develop their conditioning while reducing risk of injuries, and helps the team to peak right in time for crucial late-season games.

So forget all the moderate-intensity, long-distance running nonsense, this isn't the freakin' cross-country team; get off the damn treadmill and start running sprints, with plenty of rest in between. Remember proper training for hockey means High Intensity for 60 seconds, Rest, and Repeat.

About the Author

About the Author: Benjamin G Bailey - "Ben Bailey", Hockey Nutrition and Training Expert.

National Hockey League player Dion Phaneuf

Dion Phaneuf is a Canadian and be one professional National Hockey League player until now. He was drafted ninth overall in the 2003 NHL Entry Draft by the Calgary Flames, and first play NHL in 2005, after 4 year junior career with the Red Deer Rebels of the Western Hockey League, during that he was named the Defenceman for two times. He was the player who made most goals in Flames record as a first-year defenceman, he was a finalist for the James Norris Memorial Trophy for his excellent performance, though this is the only award he gained. He was a twice All-Star member. In his hockey career he play internationally games for Canada three times, win the 2004 silver and 2005 gold medals at the World Junior Hockey Championship, together with 2007 Men's World Ice Hockey Championships gold medal.

Phaneuf was has been rated one of the NHL's best hitters for his first-rate physical play. People talked about his much publicized relationship with actress Elisha Cuthbert frequently. Not only for these, Phaneuf is also honored by Flames for his role as an ambassador to the Alberta Children's Hospital, in which help sick and injured children in Calgary.

Dion Phaneuf early life

Phaneuf has a younger brother Dane who play hockey for the Prince George Cougars of the Western Hockey League (WHL). Phaneuf's parents describe their family as being close-knit.
Phaneuf was interested in hockey and his goal is to play hockey in NHL one day. His father Paul constructed one guard for his practice to help him be a powerful slapshot and an aggressive style from an early age. Mother is a his skate teacher who skate so good that once joined Canada Winter Games in 1975. Phaneuf also practiced shot relentlessly in spare time beside his family's home, broke his fathers nets frequently.
Dion Phaneuf Playing career
The Red Deer Rebels picked Phaneuf in the third round of the 2000 WHL Bantam Draft. He then joined the Rebels and gained 17 points in 67 games in 2001-02 WHL season. He was thought to be the top player in the CHL in both 2004 and 2005, ahead of Sidney Crosby, Prospects Hockey named him be the best junior defencemen of the previous decade
Calgary Flames
Phaneuf attened the Flames for the 2005-06 NHL season after signing his first professional contract in September 2005 The first battle is against Minnesota Wild but score 5 days later. He scored 20 goals that season be the third player in NHL top rookie history.
Score 50 points the second year in NHL make his appearance in 2006-07 NHL All-Star Game. In 2007-08 season he signed a 6-year US$39 million contract with Flames. He score career high 60 points that season.
Toronto Maple Leafs
Phaneuf made his Toronto Maple Leaf debut on February 2, 2010. He made first goal in Toronto Maple Leaf against Ottawa Senators. Be the alternate captain in Toronto nine games after being acquired after Mike Komisarek suffered a season-ending injury.
Dion Phaneuf was named the 18th captain of the Toronto Maple Leafs on June 14, 2010.

About the Author

Want to read more about Dion Phaneuf, Dion Phaneuf Jersey is also hot sale, you can purchase some from our Toronto Maple Leafs Jerseys