High-level hockey training exercises that regular people shouldn’t try
I like working out at the gym, but I'm 49 and recovering from plantar fasciitis. My knee sometimes hurts when I walk up and down stairs. So, when I visited Ken Whittier, Boston University’s associate head strength and conditioning coach, he placed me in a different category than his professional and college hockey clients.
Whittier politely advised against trying overcoming isometrics exercises, which are maximum-effort attempts to move immovable objects. He emphasized his rule: 'do no harm'.
This summer, Whittier oversees NHL players and BU teams, focusing on their speed, strength, and durability. I'd like to keep lifting my lawnmower without tumbling down the stairs.
Whittier's training philosophy revolves around foundational work, emphasizing strength, mobility, stability, and fitness. This includes movements like squats, deadlifts, bench presses, and chin-ups, tailored to each player's goals and age.
Phase 1 involves slow, controlled movements at lower weights, allowing muscles and structures to adapt. Phase 2 centers on strength, with a focus on time under tension for muscle fatigue and growth hormone stimulation.
Phase 3 introduces sprinting and advanced exercises like the 1080 Sprint, which measures speed and distance. Whittier believes these exercises enhance performance and speed.
Overcoming isometrics, such as pushing against a wall or pulling an immovable bar, prime the nervous system for maximum output. However, Whittier warns that these exercises are risky and not suitable for the general population.
For regular gym-goers, Whittier recommends a balanced routine: two lower-body days, two upper-body days, and two core days, with optional cardio. This approach focuses on bone density, mobility, and overall health.
In conclusion, while high-level hockey training exercises are tailored to elite athletes, regular people can benefit from a similar approach, emphasizing safety and gradual progression. Whittier's guidance ensures a well-rounded fitness journey, leaving the intense workouts to the players.
