Athlete Assignment Project

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Athlete Assignment Project

• Thomas Walsh
• Sean Griffin
• Mike Hartery
• Terryl Morris-Adams
• Chris Conti

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Athlete Profile

• 17 year old male
• One season HS athlete
• High School Hockey Player
• Senior Year
• Elite Athlete D1 College Bound
• Majoring in Chiropractics

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Training Priorities

• ATP/CP
• ATP is Adenisone Tri Phosphate and CP is
  Creatine Phosphate. This is the first fuel used
  for muscle contractions and is used primarily in
  explosive movements. ATP/CP runs out, in the
  average person, in a little over a second and a
  half. ATP/CP will be regenerated by the body
  during rest where it can begin to be restored in
  as little as 30 seconds.
• Glycolitic
• The Glycolitic energy pathway picks up where
  ATP/CP leaves off. Its time frame is activities
  lasting roughly 2 minutes to 20 minutes. This
  energy system is fueled by glycogen, or sugar.
  Your body breaks down carbohydrates and stores
  them as fuel (glycogen) in the muscles and the
  liver. This is the most common energy pathway for
  hockey players.

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Factors Influencing Annual Training

• Injuries
• School Work
• Single Child Job Dependent
• Summer Full Time Job
• Vacations

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Annual Periodization Program

• Periodization Systematic variation of training
  specificity, intensity, and volume organized into
  planed periods or cycles within a overall
  program.
• Microcycle Anywhere from 1 to 4 weeks long.
  Focusing on weekly training variation.
• Mesocycle Lasts several weeks to months,
  depending on goals of training and number of
  competitions in a period.
• Macrocycle Entire training period. Usually one
  year long.

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Phases of a High School Athlete

• Pre season
• In season
• Off season workout

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Initial Assessment

• Start of program June 7th.
• 17 year old high school senior.
• Division 1 bound power forward.
• 62 190lbs
• 6 months out of start of season ( June).
• 1RM squat 315lbs wants to get to 405lbs before
  season starts
• 1RM clean 155lbs wants to get to 205.
• 1RM bench is 225lbs and wants to get to 300
• 300 yard shuttle run 65 seconds wants to do in 50
  seconds.

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• Program Design

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Dynamic Warm-up

• Emphasizes movement fundamentals such as speed
  development, lateral movement and proper body
  position.
• Neurologically prepares the muscle group function
  ( agonist, antagonist ect.) through muscle
  activation.
• Better than static stretching, and basic cardio
  equipment, because it allows for full range of
  motion, and activation of target muscles.

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Linear Warm-ups

• High Knee Skips Straight Leg Skips
  Butt Kicks

Jump rope
Mountain Climbers
Rhythmic Skips
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Linear Warm-up Cont.

• Overhead lunge walk
• Backward lunge walk with twist
• SLDL walk forward/ backward
• Inchworms
• Heel-up with internal/external rotation

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Lateral Warm-up

• Agility ladder
• Shuffles
• Lateral Squat Walks
• Walking Spiderman's
• Cariocas
• Step Throughs

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Muscle Activation

• This refers to the purpose of facilitating a
  muscle, a muscle group, or synergists muscles
  prior to the workout.
• This may include Plyometrics, Olympic lifts and
  Strength Training.

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Core Training

• Stability before Mobility
• Without a stable foundation on which to function,
  the core muscles ability to produce powerful
  movement is seriously hindered.
• Another important concept is stabilization of the
  lower back, and all the motion from the thoracic
  spine.

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Core Stability

• Draw Ins
• Used to Engage
• The transverse
• Abdominals
• Diaphragmatic
• Breathing
• Very Important in utilizing
• the whole lung capacity

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Core Training cont.

• Stability
• Stability Ball Planks Single Leg Knee Ins Two
  Arm Bridge

Alternating Single Leg Bridge
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Internal/External Oblique's

• Straight Leg Twist Side Planks Russian Twist

Squeeze, Lift, Crunch
Wood Chops
Oblique Curls
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Plyometrics

• Plyometrics is ground reaction force and will
  make the athlete more explosive as he moves
  through the phases.
• 4 Days a Week
• Day 1 2 leg linear (box jumps)
• Day 2 1 leg lateral (i.e. lateral hops)
• Day 3 1 leg linear (i.e. hops)
• Day 4 2 leg lateral (i.e. jumps)

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Metabolic Conditioning

• Hockey is a high velocity anaerobic sprint sport
  that requires acceleration, deceleration, abrupt
  stops, and explosive starts.
• The average hockey shift is 45 seconds and is
  fuel by Phosphagen and fast glycolysis energy
  systems.
• The oxidative energy system becomes important
  during the recovery from a work interval.
• A rest interval can be from 90-200 seconds.
• Intervals can be shortened if double shifted.
• The rest interval is an active rest.
• Work to rest ratio is 12-3.

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Olympic Lifts/ Power Lifts

• Dead Lift Snatch

Squat
Also Hang Cleans and Push Press are also
essential lifts for an athlete
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Off-Season

• This is where a majority of the strength and
  hypertrophy needed for athletic sport is
  achieved.
• This is a 3 month mesocycle.
• Microcycle 1 will focus on muscular endurance.
• We will follow Mike Boyles 20-10-5 protocol.
• Boyle says save the groin. (adductor/abductor
  exercises)

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Off-Season Sample Workout

• Monday and Thursday
• Knee dominant double leg exercise (front squat)
  paired with a vertical pull exercise (pull up
  with body weight or band). ( circuit 1)
• Knee dominant single leg exercise (1leg bulgarian
  squat) paired with a horizontal pull exercise
  (dumbbell row) and rotary exercise for abdominals
  ( cable chop with focus on stabilization).
  (circuit 2)
• Hypertrophy / Endurance Phase
• Very low to moderate intensity (50-75 of the
  1RM) and very high to moderate volume (3-6 sets
  of 10-20 repetitions)
• This phase has short rest intervals (30-45secs)
  and tempo ( 4-2-1)

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Off-Season cont

• Tuesday and Friday
• Horizontal press exercise (bench press) paired
  with a hip dominant exercise (1 leg SLDL).
  (circuit 1)
• Vertical press exercise ( seated shoulder press)
  and hip dominant bent leg exercise (slide board
  leg curls) with prehab/rehab exercise (Y-T-W-L)

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Off-Season Strength Phase

• Similar exercise selection and format with an
  increase in intensity and a decrease in volume.
• The differences are in tempo ( 2-0-1) and rest
  intervals ( 2-3min)
• For example (a weighted pull-up paired with a
  one leg squat with weight vest.)
• Strength Phase
• High intensity (80-90 of the 1RM)
• Moderate volume (3-5 sets of 4-8 repetitions)

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Off-season

• The last microcycle of the off-season will focus
  on power.
• It is a complex training program for advanced
  athletes who compete at a high level. Exercise
  selection is similar but focused on power output.
• In this microcylce the rest intervals will be
  longer (4-5min) to promote proper recovery.

Strength / Power Phase High intensity (75-95 of
the 1RM, depending on the exercise) and low
volume (3-5 sets of 2-5 repetitions)
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Preseason

• Return to the ice
• Focus is more on sports specific actions (i.e.
  agility and speed drills)
• Weight training will be a limited to 3 days a
  week due to on ice training.
• Focus on work to rest ratio similar to that of a
  hockey game.

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Pre-season cont

• 2 days of slide board and 2 days of change of
  directional run.
• Slide board days
• Agility ladder (5-10 exercises)
• Change of direction days
• T-drill and shuttle runs with weight vest.

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In-season

• The goal of this period is to peak strength and
  power through further increases in training
  intensity with additional decreases in training
  volume
• Maintenance moderate volume 2-3 sets of 6-8
  reps.

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References

• http//mirror.www.umb.edu/academics/cnhs/ehs-morga
  n-330.html
• Boyle, M, 2004. Functional Training for Sports.
  Champaign, IL. Human Kinetics.
• Boyle, M, 2005. Designing Strength Training
  Programs and Facilities. Boston, MA.

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Question

• 1.What energy systems are predominately used in
  Hockey?
• a) CP only
• b)ATP only
• c)CP
• d)Fast Glycolytic
• e) 2 of the above
• 2. What is an example of a power lift?
• a) Dumbbell back row
• b) Seated sholder press
• c) Plyometric jumps
• d) Hang Cleans
• 3. What is the work to rest ratio of a hockey
  athlete?
• a)11
• b)15
• c)110
• d)12-3

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Questions cont.
4. During which phase of the entire season ( i.e.
preseason) can a hockey player not participate in
a strength and conditioning program? a)
pre-season b) Off-season c) In-season d)
Post-season e) None of the above 5. During which
phase is it most important for a hockey player to
peak? a) off-season b) Pre-season c) In-season d)
Post-season e) All of the above