Go Hockey News asked Former International player and High Performance Coach, Brent Livermore OAM about what he does in the off season. As a result Brent has put this blog together. He shares with readers his thoughts.
Gone are the days of total rest and see you in next season. The real opportunity for offseason training is to make gains, work on weaknesses and skills that may take lower intensity and longer time to master. Pick out some key skills that you may need or wish to work on and take some time to have fun in learning this.
Personally I always utilise offseason training to bank up some good physical gains and development. Over time this will compound and you will get more done than anyone else that is not doing the work. It is a real opportunity to make gains on your performance and opposition OR even to continue to widen the gap on them.
The best way to look at offseason is to break it down into phases or micro cycles, starting with phase 5 and working towards phase 1 which the start of the next hockey season. These are my suggestions for types of activities you can implement in each phase.
Phase 5
Rest and Recovery.
Enjoy a 2 – 4 week time out at the end of the season and enjoy some other activities.
Don’t totally do nothing but try to put the stick down and refresh
Maybe some time for Yoga and Injury Prevention
Need to ensure the body is ready for Phase 4
Phase 4 – Pain
6 – 8 Weeks before Xmas
It is a time to test the body and push it to the limit with some challenges. Remember each session should build upon the other, i.e., ‘overload principle’
Strength Training; gym work or plyometrics
Muscular Endurance – Crossfit, Beach Sessions (e.g., soft sand running), Boxing, TRX
Generally 1 – 2 skills sessions per week treated as an individual development
Working into some long repeat efforts for tempo and speed
Vary your activities to maintain interest
Before Xmas get some fitness assessments done to see how you are situated before Xmas and this can assist in developing Phase 3 and what you need to focus on. There are many different fitness assessments you can do. Select ones that are proven and easy to implement in your home environment.
Phase 3 – Festive Season, Don’t get caught out
3 – 4 Weeks over Holiday period
Utilise the free time you have and ensure you build on the key areas and maintain what you can so you are ready for Phase 2 – Pre Season
Think of all the sessions you can bank up on your opposition. Are they as committed as you. All it takes is 2 hours per day.
Be mindful you need to design your program around what facilities and equipment you may have whilst travelling or on holidays. The biggest excuse and cop out can be reflected on this.
Strength Maintenance and Power Training
Combination of Conditioning – that is Aerobic and Repeat efforts with Heart Rate Training
Skills – (maybe hard to access) but if you can maintain the 1-2 sessions per week.
Some Speed Development can start
Phase 2 – Pre Season
3 – 4 Weeks (Ok to be this short because you have prepared well utilising your time in the offseason)
Power Strength – Explosive lifting (Olympic)
Cross fit – Muscular Endurance and functional movement
Speed and Power Training with Ladders, hurdles, sleds
Skills increased to 3 sessions per week. Some competitive or group work.
Reassess fitness levels with the same tests and compare results found in phase 4
Phase 1 – Pre Competition
3 – 6 Weeks
Power Strength and Speed
Speed and Agility Work
Skills/ On Turf time increased to 4 sessions per week. 2 x group based or competitive, and 2 x individual development.
Before you start your program write down your goals and place them where you can readily access them in order to assist motivation. Next plan and write down each phase activities. Tick off each activity as you complete it and make general notes about your performance where appropriate.
Lastly chose to make your training enjoyable, taking time out for Xmas festivities and spending time with people that count.
Brent Livermore OAM
Consultant Team Leader/ Investor Consultant
High Performance Coaching/Speaking & Appearances/ Elite Performance Teams
