By Reggie Reyes, BKin. and
Michael Carrera, MSc.

When it comes to training for a particular sport, too much emphasis is placed on what exercise is most effective rather than how the exercise should be done. A successful sport-specific training program not only looks at the specific movement patterns of the sport, but also on the physical demands of the sport.

For example, most hockey programs emphasize upper body strength exercises to enable the player to give out and withstand body checks, or leg strength exercises that enable the player to skate faster. These movement-specific exercises are very important components of the training program; however, there are other components of the game that must not be overlooked. For example, the body’s ability to sustain high intensity activity for 30 seconds of every one-minute shift, battling for the puck along the boards or the quick starts and stops throughout each shift.

Enabling the body to handle all of hockey’s physical challenges calls to mind the importance of training the three energy systems, known as anaerobic alactic, anaerobic lactic and the aerobic system. These energy systems are responsible for providing the muscles with the energy required to perform their actions. Understanding the differences between these systems will give you a better understanding of how to apply your training methods, enabling you to design the ultimate hockey-specific training program.

In sports training, dividing the sport into components based on physical demand is known as defining the ergogenesis of the sport. Sport-specific training programs should reflect the estimated percentage contribution of each of the three energy systems. Once the ergogenesis of the sport is realized, the training methodology should become apparent. Each phase should focus on exercises and intensities relative to the demands of the athlete. Understanding the differences between the physical demands of the game will give you clear insight on how to implement the appropriate exercises. For example, how many repetitions, how many sets, how long to rest between sets and so on. The most successful trainers and coaches are able to strategically intertwine their technical and tactical knowledge of the game with the physical demand aspect of the training program.