How To Know If Your Off-Ice Workout Is Too Easy
I am going to hit you with a harsh truth: Typically it is not the workout, it is you.
Players will say, “I want a really hard workout so I can be my best.”
Well you may not need a hard workout to be your best. If you cannot do a perfect bodyweight squat or if you cannot do a lateral hop and stick the landing, you don’t need hard work. You need to build your foundation.
This will be challenging, but not as lung-chuckingly HARD as many of you think you need.
Then there are the players who “want a really hard workout” so they can be their best, who actually have the foundation to handle a more intense program.
For energy system training they are given 10 to 15 reps of 30 second full out sprints and 6o seconds of recovery between intervals. They come back to ask for something harder – “that wasn’t very hard for me,” they say – as though they have a superior physiology.
Even Usain Bolt would be reduced to a puddle of sweat, spit and maybe vomit after doing a workout like this because he knows how to push himself. If you do not find it challenging it is because you are not pushing yourself hard enough OR you lack the fitness to push yourself that close to your threshold.
So that is the first thing to consider.
This workout really IS too easy
But there may be times when your workout really IS too easy for you and here’s how to recognize it:
• If you have been doing the same workout for longer than six to eight weeks then it is probably getting easy for your body.
• If you have been using the same load for your exercises for longer than three weeks, then you either need to increase your load (again, push yourself) or if you cannot add weight and still use perfect technique then you need to change the exercise.
• If you are still doing straight planks for your core training for six weeks or more, it is time to add asymmetry or standing stabilization to the routine. You need to start making those muscles smarter, not just stronger.
• If you are not struggling to get the last one or two reps for at least a couple of your big bang (push, pull or squat) exercises each workout AND there is no way to add more resistance to make it harder, then you need to change it up. If there is a way to add more resistance, then do that. Push yourself.
Getting stale happens and sometimes that reduces your motivation to push yourself, so that can mean it is time to change up your program. Occasionally, your workout (or a few exercises in that workout) may be too easy for you, so change those up.
More often than not, a workout that is “too easy” is more a function of the athlete missing out on an opportunity for excellence by pushing themselves and using perfect form.
Now go forth and dominate!
Hockey strength and conditioning coach Maria Mountain, MSc specializes in off-ice training for hockey goalies. As the founder of www.GoalieTrainingPro.com and the owner of Revolution Sport Conditioning in London, Ontario, Maria has trained Olympic Gold medalists, a Stanley Cup Champ and athletes from MLB, NHL, AHL, CHL, CIS and more.
You can get a FREE 14-Day Flexibility program for goalies HERE!