Fortius 5-on-5: HockeySTRONG Off-Season TrainingJuly 24, 2020 | by Fortius Strength & Conditioning
Five Fortius coaches. Five health and fitness questions. This time around, our coaches discuss the HockeySTRONG off-season dryland training program.
What haS been the highlight of this year’s program so far, for you?
Sean Mc Keown: Being able to give the players direction in their training has been the highlight so far. Using our sport science testing and monitoring, we are able to identify players’ strengths and weaknesses and use this data to train each player appropriately based on their individual and sporting needs in the off-season. Having these players return each year and seeing their progression as athletes is always great.
WHAT DO YOU BRING TO EACH SESSION, AS A COACH?
Tony Giannikouris: One of the most important things I think a coach can do is build an educational narrative, so I always bring the question of ‘what do they need to learn today?’ Helping an athlete develop their understanding of the value of each exercise, the ways exercises connect to each other, and how an exercise transfers to sport and performance makes instructing into coaching.
What is THE IMPORTANCE OF DRYLAND WORKOUTS TO PREPARE FOR THE HOCKEY SEASON?
Charles Smith: A well executed off-season dryland program sets the athlete’s body up to stay healthy, strong, and powerful throughout the entire season. At Fortius, our program is adjusted for each individual to help them achieve the resiliency as well as the speed and power that is required for them to have a dominant season.
how do you balance recovery vs. workouts within the program?
Ashley Capewell: We manage the intensity of the training session throughout the week. Monday is a moderate day after some of the players skate on the weekend. We ramp things up on Tuesday. Wednesday is our recovery day, where we focus on technique and teaching recovery strategies like stretching and mobility. Thursday is our biggest day with lots of explosive movements and heavy lifting. Then Friday is another moderate day where we do some testing for the week and have some fun with our training.
Every day we speak to the athletes to understand how they are feeling and take objective measures with readiness testing to understand the athletes’ level of freshness or fatigue.
Just for fun: WHAT HAS BEEN THE GO-TO SONG ON THE PLAYLIST FOR YOUR GROUPS?
Jermaine John-Archer: Our WHL athletes truly love the sounds of deep bass… coming from the beating of their own hearts! Hard work and sweat pumps the muscles and the tunes in our focused training space. When that fails, we can rely on Charles Smith‘s playlist to keep us moving.