STRENGHT TRAINING FOR HOCKEYPLAYERS By Fredrik Smulter Fredrik

STRENGHT TRAINING FOR HOCKEYPLAYERS By Fredrik Smulter

Fredrik Smulter - 33 years old Works as a policeguard Wife and two kids 4 -time world champion in benchpress 42 time neg. Drugtested First year as hockeycoach. Won our division Helped KHL powerforward Oskar Osala for 4 summers with his strenghttraining Big fan of hockey.

What a Icehockey player need? • Hamstrings and quads. Both active muscles in hockey and prevents injuries. • Hips. The most important strenght in skating. Power is speed. • Core strenght for battle, shooting and hitting. • Shoulder and neck musclemass and mobility is important for preventing injuries • Forearm- and wriststrenght

What kind of training? • Keeping it simple. Skating for cardio and lifting for strenght. • Multiple joint movements. Squat, boxsquat, deadlift, benchpress, pullups, pushpress, powercleans and frontsquat. • Only a few ”Icehockey in the gym” movements. Wrists, hips, shoulders and core. • All year. 1 -3 times a week. Focus on summer. • Moderate volume • Focus on doing it right but still with speed and moderate/high intensity. • 75 -85% of max. • Lower reps (2 -6) and more sets form and speed. • Miniperiods of 3 weeks. Increasing intensity and volume during 3 weeks , then 1 week with 50 -60% of max and then a new period. • Collect data. • MOST IMPORTANT USE YOUR BRAIN! STRENGHT TRAINING WILL MAKE YOU A SUPERSTAR BUT IT CAN ALSO RUIN YOU AS A PLAYER!

Movements • Deep full powerlifting squat. The basic thing in all sports. Trains the whole body but the basic for movment for legs and hips. • Boxsquat for more icehockey specific skating strenght. • Frontsquat for core, mobility and speed. • Deadlift for brutal strenght • Benchpress, pushpress and pullups for shoulder/neck strenght • Powerclean for speed. • Pulltrough, hammerrotations, one-leg squats and so on.

Examples Summertraining week • Monday Warmup squats 3 x 5 x 75% 3 x 2 x 80% Benchpress 3 x 4 x 80% Pullups 3 x 6 -12 • Wendsday Warmup Powerclean 6 x 2 x 75% Deadlift 3 x 3 x 77% hips and core 3 x 20 • Friday Warmup Frontsquat 5 x 3 x 80% Pushpress 5 x 3 x 75% During hockeyseason • On restday/before training: Squat 2 x 3 x 80% Benchpress 3 x 5 x 75% Core 5 x 20 • After game: Frontsquat 2 x 2 x 80% Deadlift 2 x 2 x 80%.