Pre-Practice Complex Training/PAP
I believe that in-season strength training is critical to the overall health and success of both the team and the individual player's during the hockey season. We try to get in as many strength training sessions as we can even though our schedule isn't the most in-season lifting friendly. It is not uncommon for us to train immediately after games and on practice days 2 days before games.
One belief that I have always had is that our players should not strength train on the day prior to a game day.
I believe in insuring that our players are fresh and ready to go physically when the puck drops. This is something that I have always done and, I believe it to be a successful application of the right amount of strength training during the in-season period.
Recently the league mandated that there has to be 4 days per month where players have a complete day off. This means there are several times when we may have a day off, followed by a practice day, and then a game day. There have been times when these practices have occurred. I have always felt that I wished we would have done something else prior to practice other than some soft tissue work and a dynamic warm up. These types of practices (post off day) can be a little harder from a work-ethic perspective as sometimes the coach feels that he needs to increase the intensity to prepare for the upcoming game.
What we have started to do during the past few seasons is implement a low-volume circuit that consists of complex training/PAP.
Complex training is the pairing of a higher load strength exercise with a biomechanically similar plyometric movement.
PAP (Post-Activation Potentiation) is the activating/excitation of the nervous system as a result of the strength exercise. For example, complexes can consist of pairing exercises such as front squats/hurdle hops and bench press/med ball chest passes.
The sessions take place when our players come in before practice after a day off with a game the next day. Although we will institute of phase of complex training/PAP during the off-season program, we previously haven't done it too much in-season.
What we have seen is that our practices have been done at a higher pace and players seem more prepared when doing this type of circuit prior.
Whether we call it “activation" exercises or something more scientific- is not a great concern as long as we get something out of the workout. The most important aspect to me as a strength and conditioning coach is hearing positive feedback from our players. I realize that it's ok to try different concepts during the season because the in-season phase can get very monotonous. It also allows me to get more time with our players. I believe that this is important from a culture perspective as it is another opportunity for our players to train together.
It's important to note that our in season complex training is nowhere near the volume and intensity of what we would do during the off-season program.
For example, in the off-season, we complex the front squat with hurdle hops. Our front squat load would be for 5 repetitions for 3-4 sets with 5 hurdle hops done immediately after each set. Although we will use some higher intensities during our standard strength training sessions during the season, we won't go near that same intensity and volume during these in-season sessions.
Here is an example of what we have done:
Foam Rolling
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