Back
, , ,

In-Season Training Do’s and Don’ts – Weight Training

Best Personal trainers and sports performance coaches in the south jersey area

In-Season Training Do’s and Don’ts – Weight Training

  Weight training…everyones favorite topic! It’s considered one of the most important and sought after training techniques out there, and for good reason, you need to be strong to be an elite hockey player! But how you program your weight training will dictate wether you get the results you’re looking for! In-Season training is a whole different beast, you’ll need to program it appropriately to reduce injury risk (not increase it) and manage overall load of the season. So let’s break down the do’s and don’ts of In-Season weight training.

Weight Training Don’ts

Overload or Over Program – usually one of the biggest mistakes we see with in-season weight training programs is trying to keep up with what you did in the summer. If you weight trained 5 days a week in the summer, that doesn’t mean you train 5 days a week In-Season. The load of all the practices and games will be too much for your body to keep up with intensity of the same 5 days a week split you did in the summer.

Go Heavy – Another huge mistake we see is trying to go too heavy on your lifts or trying to continually increase the weight your lifting. This is a great progression for the off-season program when that’s your main focus, but it’ll overload the body and you won’t be able to recovery properly In-Season to get the gainz you’re looking for. It can also lead to potential injury as you break the body down too much without the proper recovery time.

Look to Put on Mass – If you’re looking to gain weight or pack on muscle during the season you’re nutrition and recover plan better be impeccable! Remember every time you workout, skate or play in a game you’re burning a massive amount of energy and calories. That means you need to replenish all those nutrients and calories on a daily basis just to get back to baseline. If you’re trying to gain you’ll need to increase those calories, protein, etc even further to see any potential for an increase in lean muscle or overall weight.

Best Personal trainers and sports performance coaches in the south jersey areaWeight Training Do’s

Strength Maintenance – maintaining the strength you built all off-season should be your main goal for In-season weight training. This allows for you to not overload the body while still staying strong! Also preventing injury while keeping up energy and stamina for the whole season! With how grueling the season schedule can get you need to make sure you can last all season and perform up to your top ability on every shift!

Focus on Planes of motion – Add more planes of motion to your lifts. This includes more side to side and rotational movements as well as multi-directional. This allows for you to increase movement efficiency and strength in all planes of motion. This helps increase performance in your stride, speed and explosiveness, as well as reducing injury risk so you can stay on the ice all season long!

Program/Schedule Properly – 2-3x a week training is the sweet spot for In-Season strength maintenance, movement efficiency, and injury prevention. This allows for you to focus on a strength training competent, movement/explosiveness and mobility specifics to ensure your having your top season!    

#unleashthepotential

 

Written by:

Rob Jost – ACE-CPT, NSCA-CPT

Suggested Article: In-Season Do’s and Don’ts Conditioning

 

Take action… Now!

Name(Required)
This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Visit us: Inside of the Flyers Training Center 601 Laurel Oak Rd. Voorhees, NJ 08043 The personal trainers, Sports performance coaches and Boxing coaches of success. Get results with coaches who not only coach but actually live the life style. Identify a program with your personal trainer for success.

Recent posts
  • Unlocking Performance from the Ground Up Pt. 2: Hips
    Fit and healthy, Fitness, Personal trainer tips, Sports performance, Stretches, Tight Hips
    Unlocking Performance from the Ground Up Pt. 2: Hips

    At Training Aspects, we see it all the time. Clients with tight hip flexors, weak glutes, poor hip rotational control, all ailments that lead to further inefficient movement, compensation, and if not taken care of, injury. The hips are a central hub in the kinetic chain, connecting your lower body to your core. When they’re…

  • What Boxing Means to Me – The Finale: The Birth of TA Boxing
    Boxing Performance, Fitness, South Jersey, South Jersey, Testimonials
    What Boxing Means to Me – The Finale: The Birth of TA Boxing

    Part 6: The Birth of TA Boxing If you asked me a few years ago where I’d be today, living out a childhood dream, something I wrote a paper on in college… actually having a boxing program built on brotherhood, mindset, and purpose… I probably would’ve laughed. But life has a funny way of bringing…

  • Top 3 Supplements to Increase Your Sports Performance
    Assess Your Goals, Cherry Hill sports performance, Fitness, Fitness, Hockey Performance, Personal trainer tips, South Jersey, South Jersey, Sports performance
    Top 3 Supplements to Increase Your Sports Performance

    Top 3 Supplements to Increase Your Sports Performance Supplements! Everyone’s favorite go-to when it comes to increasing sports performance. Let’s be clear right off the bat, supplements will get you 1% better. Your daily recovery habits like proper diet, optimal sleep, water intake, etc. will make up the other 99%! So only focus on adding…

Subscribe to our newsletter
This field is for validation purposes and should be left unchanged.