Interval Training to Enhance Conditioning of Hockey Players

Interval Training to Enhance Conditioning of Hockey Players

Interval Training Defined:

Interval training is a broad description of a myriad of factors/variables that go into a conditioning program:

1. Length of the work interval

2. Length of the recovery interval

3. Intensity of the work interval

4. Active vs passive recovery

5. Consecutive repetitions or, total volume

6. Use of a group of reps into sets and associated rest between sets

7. Number of training sessions (each day, each week, etc.)

8. Mode of exercise: e.g. running on a track or treadmill, mountain biking vs stationary cycling, elliptical, rowing, swimming, etc.  

9. Nutritional factors (substrate availability, fasted state training, etc.)

10. Context: in-season, off-season, other factors (lack of sleep, personal stress, time to train, etc.)

 

These variables can be manipulated or arranged to specifically train a hockey player to achieve a desired outcome.  Typically, the organization of these variables are classified into several categories of interval training:

1. HIIT (high-intensity interval training)

2. SIT (sprint interval training)

3. RST (repeat sprint training)

 

High Intensity Interval Training for Hockey:

These intervals typically have a varied length of work interval, ranging from 5:00 down to 10s and thus can be further classified into Long Intervals (3:00 – 5:00 of work) or Short Intervals (10s – 90s).  The rest between work bouts tend to be shorter in duration.

For example, doing 3:00 intervals of work with 1:00 rest periods or 10s of work with 10s recovery organized into multiple sets of consecutive reps.  The intensity of effort is typically not maximal due to the incomplete rest between work bouts. Intensity of effort can be quantified in a number of different ways: %VO2 max (that is the speed or power associated with VO2 max as expressed as a percentage of that), %Heart rate max, or a particular lactate number associated with a given speed or power output.

Zeroing in on an athlete's given intensity requires in-depth testing be it with a graded exercise test and associated lactate and heart rate values or, a maximal 3-5-minute test to determine peak Oxygen and lactate capacity and associated heart rate max.  

The mode of exercise will determine the neuromuscular impact of the interval session.  For example, it is much more stressful to the body for an athlete to perform a HIIT program while running on a track than pedaling a stationary bike. When factoring other stressors on the athlete such as practice, games, weight training, etc. one must evaluate what mode of exercise to use when conducting a HIIT program. 

HIIT can elicit adaptations in the aerobic system and anaerobic system depending on the length of interval.  Both systems will be used and adaptations in each occur, the degree of each will be on a continuum depended on the length of the interval. 5:00 work bouts will call upon more aerobic metabolism than the 20s work bouts.  However, adaptations will occur aerobically and anaerobically with both examples.   

In a nutshell, HIIT involves long or short work intervals that are performed at less than all-out efforts with short recovery between work bouts. As a result, positive adaptations can occur such as increased cardiac output (greater stroke volume), increased maximal utilization of oxygen (VO2max), mitochondrial biogenesis (greater number of mitochondria and thus production of energy), and enhanced oxygen delivery to the working muscles.

Higher production of lactate and buffering capacity will be another adaptation especially with 45s – 90s intervals.  Specific examples of HIIT on opposite ends of the spectrum would be as follows:  6 x 5:00 work with 2:00 light active recovery; 2 sets of (10 x 10s work with 15s passive recovery, and 3:00 recovery between sets).  

Sprint Interval Training For Hockey

Sprint interval training is classified as shorter work intervals (10s – 60s) performed at a higher intensity of effort than HIIT(100% Heart Rate max to all out efforts) but with longer rest intervals (usually 2x + longer than the work bout). The longer rest allows for great intensity of effort in each of the work bouts.  During the rest interval, light active recovery work can be performed, i.e. light jog or walk between running intervals or light pedaling between bike sprints. 

Because the rate of work performed is so high, these types of repeated efforts result in the highest lactate levels seen in the blood. As the work bouts become shorter in duration, there is typically less of an aerobic adaptation and more of an anaerobic one, however adaptations in both will occur.

As a result of the high demand for energy in a short period of time, stored glycogen becomes the predominant fuel source and glycolytic pathways become heavily involved and thus trained.

Enhancement in the production of lactate and corresponding buffering of hydrogen ions are further positive adaptations that occur. Adaptations seen within the mitochondria (enhanced respiration) occur with this type of training owing to greater recovery between exercise bouts. This work is more specific to the shift work required in a typical hockey shift.  

Depending on the mode of exercise there is a much higher neuromuscular cost when performing these intervals especially when the efforts are conducted maximally.  As a result, recovery from these workouts typically take longer (several days) than the recovery required with HIIT or continuous aerobic training.  An example of a SIT prescription would be 2 sets of (6 x 30s work with 1:30 light active recovery, and 5:00 between sets)

Repeat Sprint Training for Hockey

Repeat sprint training typically is performed with 5-15s all out sprints followed by complete, passive recovery (45s to 2:00).  The goal is to work on speed (skating or running) or max power (cycling) in a repeated fashion.  Complete recovery is given so the athlete can repeat subsequent efforts at or near previous ones.  This type of training relies heavily on anaerobic metabolism and glycolytic pathways and very little on aerobic metabolism.  Recruitment of the fastest type II motor units is the goal.  Lactate is low to moderate depending on the conditioning level of the athlete, but the neuromuscular cost is the greatest with this type of training.  Because the rate of muscle contraction is so high, the opportunity for muscle soreness is greater.  A typical RST prescription could be 2 sets of (10 x 40m sprints with 45s passive recovery in between, and 5:00 rest between sets).  

Putting it all together: Developing a Conditioning Plan For Hockey

The tenth factor as listed above, context, is the crucial variable when selecting or devising the appropriate interval program for a given hockey player.  If the player is a Division I collegiate player on the top line playing 20 minutes/game on Fridays and Saturdays, then doing a SIT bike program 2x/week on top of practicing 4x/week is not an appropriate prescription.

Conversely this same SIT bike program conducted 2x/week may be what is needed if the player is on a Tier II travel hockey program that only practices 2x/week on shared ice with another team where very little conditioning is taking place during the practices. While specificity is important when prescribing conditioning protocols, we often get trapped into thinking that it is the only thing that matters.

In the first scenario with the collegiate division I player, adding two SIT programs in a week, even though more specific to the sport in terms of intended metabolic adaptations, will probably end up in being too much work for that athlete to handle thus resulting in poorer performance on the ice due to incomplete recovery prior to and in between games.  

Time to train is another important contextual variable.  For example, a fourth line player in the NHL may need extra conditioning after a game due to the low amount of minutes played, but spending a lot of time doing a HIIT program on a bike or treadmill at 11:00 pm at night might not be the best scenario.

Because many different programs of varying duration have been shown to be effective stimuli for adaptation, this player would probably benefit most from a 4-minute Tabata program of 8 x 20s sprints/10s recovery.  

With the high demands of what in-season practicing and playing brings especially in the professional, Junior and collegiate environments, sometimes you need to abandon the conventional “sport-specific” thought processes and evaluate what is the best type of conditioning needed for that player.  Remember, not everyone plays high minutes and not everyone plays low minutes.

Sometimes keeping a high minute player off the ice from practicing and working on Zone 2 (60-70% Heartrate max or 50-60% VO2 max) aerobic continuous training might be the best prescription where the aerobic benefits outweigh the greater glycolytic metabolic and neuromuscular costs of a typical HIIT or SIT program. Recovery (zone 1) or medium continuous training (MCT) (Zone 2) is another topic but needs to be considered when conditioning players at different times of the training year.  

Frequency of training is a very important variable and will be different dependent on the time of the hockey year.  For example, in the early off-season, if a player needs to address his aerobic fitness and negative body comp issues, then implementing a SIT program in the afternoon to deplete glycogen stores followed by a very low carbohydrate meal at dinner (to keep glycogen low) would be a first step to address this player's goals. That same player would then fast overnight for 12-16 hours before he conducts a 45-minute Zone 2 continuous a.m. aerobic workout to enhance fat oxidation rates and thus body fat. Research has shown that training 2x/day enhances aerobic metabolism adaptations over training 1x/day for high level athletes.

This same protocol could also be used with an NHL player who has been injured during the season but is not ready to return to playing for several weeks. Conversely this protocol would never be considered with an in-season player who is not injured.  

Remember to assess the context in which you are training hockey players.  Is it in the off-season, and if so, at what point in the off-season?  How often and of what duration are players practicing on ice?  How many games are players playing that week?

For professional athletes, how many minutes on average are players playing over a 3-5 game stretch?  Does the player need to lose body fat?  Is he/she sleeping well?  All these things and other factors go into the type of interval program you devise and prescribe for the player.  Just be aware of how the variables can be manipulated to achieve the desired outcome.  

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Mark Nemish is entering his 14th season as Strength and Conditioning Coach with the Washington Capitals and his 20th year in the NHL. 

Prior to Washington, Nemish worked as the strength and conditioning coach with the Nashville Predators from 1998-2004. He is responsible for the strength and conditioning of all Caps players, which includes both in season and off season workouts, on-ice conditioning, and injury rehab. Working closely with strength and conditioning assistant Zack Leddon, nutritionist Sue Saunders and regeneration Dr. David LeMay, Nemish oversees the on-ice monitoring of players' conditioning, nutritional strategies and supplement program. 

In addition, Nemish works closely with the Hershey Bears in the development of the Capitals prospects in Hershey and drafted players in North America and overseas.

A native of Winnipeg, Manitoba, Nemish received his master of science degree in exercise science from the University of North Dakota in Grand Forks in 1996.