New England Hockey Journal Replica Sample - 26

TRAINING

Offseason Plan

Continued from Page 25

Planning the logistics
It's extremely important to identify the logistical limitations to your program. Logistics can play a large role in
what you can and cannot do. This could range from the
equipment you have available to the times and days you
can train, or anything else that could dictate how your
plan is executed. Logistics should be sorted out ahead of
time to avoid setbacks in your training program.

Create a perfect program for your needs
Creating a training program for the offseason will
help you stay on track during the months where it's easy
to get caught up in summer activities and social events.
The plan should be used as a guide and have the ability
to change in different situations. Athletes who are consistent and put maximal attention to their training will
do better than athletes who are inconsistent. Create a
training program that is realistic and allows for some degree of flexibility if last-minute changes arise. Remember, you are judged on the accumulation of all of your
training sessions, not just one one specific training day.
Start by breaking up your program into three-to-fiveweek blocks, as this allows you to focus on specific objectives within each training block. In the subsequent
three-to-five-week blocks, continue to address the
overload principle. Remember to add in variability that
builds upon the adaptations that your body has achieved
in the prior training blocks. If you stay with the same
weekly routine for longer than five weeks, you run the

risk of plateauing. Each block should have a different
main objective. While it's important to understand the
primary focus, you cannot neglect the other qualities
that are secondary in each particular training block.

Program focuses
General physical preparation for the beginner
Players who have a low training age have the ability
to train multiple qualities at the same time. This means
that their daily training routine can include threads of
speed, strength and endurance. Performing basic exercises and drills that incorporate these components will
improve overall athletic ability. Keeping the training
regimen general will allow that athlete to build context
in all of these qualities simultaneously. At some point,

26 NEW ENGLAND HOCKEY JOURNAL May 2017

 This graphic provides an example of a long-term program.
This can be used as a template to help identify what the player
will prioritize during the offseason during each week. This
weekly plan is given so the player knows the weekly objectives
and focuses on that specific quality. It helps break down the
overwhelming months of training.

training should become more specific as these qualities start to improve. This typically happens when an
athlete reaches a higher training age.

Gaining muscle mass
Gaining muscle is a typical goal for most athletes
trying to rise up to the next level of competition. In
order to gain muscle, you must stress the tissues with
Continued on Page 37

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