High-level hockey training exercises that regular people shouldn’t try
I like working out at the gym, but I'm 49 and recovering from plantar fasciitis. My knee sometimes hurts when I walk up and down stairs. So, when I visited Ken Whittier, Boston University’s associate head strength and conditioning coach, he politely placed me in a different category than his professional and college hockey clients.
Whittier politely declined my request to try overcoming isometrics exercises, which are maximum-effort attempts to move immovable objects. He emphasized his primary rule: do no harm.
Whittier oversees NHL players and college hockey teams, training them to be the fastest, strongest, and most durable. I, on the other hand, want to keep lifting my lawnmower without tumbling down the stairs. Attempting their movements could be dangerous and misaligned with my goals.
Whittier's training philosophy focuses on foundational work, emphasizing strength, mobility, stability, and fitness. This includes movements like squats, deadlifts, bench presses, and chin-ups, performed at lower weights in the initial three-week phase (Phase 1).
In Phase 2, Whittier introduces tempo lifting, emphasizing time under tension to create fatigue and stimulate growth hormone. He prescribes split squats with one-minute holds at the bottom, progressing to three-minute holds.
By Phases 3, 4, and 5, players build power and speed. Whittier focuses on sprinting, using devices like the 1080 Sprint for resistance and competition. He also introduces flywheel machines for braking and rate of force development.
Some overcoming isometrics exercises, like pushing against a wall or pulling an immovable bar, are accessible to regular people. However, Whittier warns that these exercises are riskiest and not safe for general training.
For regular people, Whittier recommends a balanced routine: two lower-body days, two upper-body days, and two core days, with optional cardio. This approach prioritizes safety and long-term health, allowing individuals to stay in the foundational phases without pushing for one-rep maximums.
In conclusion, while high-level hockey training exercises are tailored to elite athletes, regular people can benefit from a similar foundation-building approach, focusing on safety and long-term health.
