Is it too early to start making predictions for 2013? Don’t worry, I’m not going to give you my prediction on when the NHL will get back on the ice – you wouldn’t like it anyway (my prediction I mean).
But I do want to share my top three predictions of how your off-ice goalie training will change during the coming year.
1. High Intensity Interval Training
More and more hockey goaltenders will banish the long steady cardio training that they think they need because they are on the ice for the entire 60-minutes (or more).
Instead they will jump on the research-supported, short-duration interval training I have been telling you about for years.
I am going to take it even one step further and predict that instead of simply running sprints on the track or doing intervals on the bike, more and more goalies will incorporate agility drills and even some of their functional strength exercises into their High Intensity Interval training.
Consider this interval workout:
• Agility Ladder Foot Work Drill x 20 seconds
• Battling Rope Wave x 20 seconds
• Core Plank x 20 seconds
• Rest 60 seconds
See how you can work on movement patterns with the ladder drill, then follow it up with some dynamic core stabilization and upper body muscular endurance and finally then top it off by with core stabilization while under a heavy breathing stress?
If you are not already doing this style of training for your ‘cardio’ training, you better get on it. You have been warned.
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2. Quality will trump quantity.
With so much in the popular fitness press about ‘extreme’ workouts that have athletes and fitness enthusiasts alike doing high rep sets of ‘explosive’ exercises (90-seconds of plyometrics anyone?), I predict that logical progression will prevail in 2013.
Explosive exercises like plyometrics or Olympic lifts are to build power – not muscular endurance.
If a participant is not moving explosively, then why bother.
No more reps of 20 power cleans or high volume sets of plyometric drills.
3. Program design focused on outcome.
This may sound like a no brainer, but I see it every week – trainers designing programs based on making it hard.
Exercises are not selected because it is what the goalie needs or based on competency and progressive overload, but because it will be hard!
Why is there a back squat, squat jump, dumbbell lunge superset in this workout? Well, duh, it is hard!
Why does this program include 30 minutes of ab exercises back to back to back? Um, it is killer on my abs, duh!
This may be wishful thinking, but I predict more trainers will decide to stop injuring their clients by designing programs based on how much their participants squeal, and start designing programs based on getting results in a safe and effective manner.
Along the same thread, I hope more goalies will start evaluating a program based on how it improves their ability to stop the puck and spend less time on the injured list rather than how many times they throw up in their mouth during the workout (gross I know).
Would you want to go to a surgeon who makes your surgery so painful that you couldn’t walk for seven days? Or would you rather go see the doc who gets you the best results with minimal pain? I know which one I want to see.
Here is one final prediction – if you don’t do something to make 2013 a better year for your performance in net, then you will end up one year older and still wishing you were a better goalie.
Whatever strategy you choose, start now, be consistent, and make yourself better.