This evening I went to Gawler for Vikings training. I wasn't able to get there the past couple weeks due to work commitments (no longer a problem :)) so it was nice to make the trek again. I hadn't been able to have any of my usual solid meals, so made the most of having a snack of this and a snack of that through the day. As it got me through the training session this might bear looking into as a game day food strategy in future.
Session began with everyone bar one having a puck and skating randomly around the rink. The one player starts trying to steal puck off another player and shoot a goal with it. If puck goes in goal, original skater now joined by previous owner of puck in trying to get hold of other pucks and doing the same with them. Aerobic exercise mixed with stick work and puck management.
Then a set of suicide sprints. Pure anaerobic torture. Using this as my chance also to pratice inline hockey stops. I haven't got them to the point that I can use them this season, but maybe next...
Then a series of one on ones, players racing to get puck and score goal from various starting scenarios. This drill exercised the ATP-CP system as the sprints lasted no longer than a few seconds.
Then a passing game, ring of players around whole rink, two players in middle aiming to intercept the puck and trade positions to become one of the circle of passing players. Rules were applied to the ringside players by the coach, these altered when he called out changes every few plays (eg, move your feet, don't move your feet, one touch only on the puck, stand on one foot, backhand, one hand only, hold your stick left handed if right handed, and vice versa, turn around on the spot before accepting the pass, etc).
Then a series of shots on goal from different spots around the rink, with those who don't get the puck in net having to complete a 'punishment' chosen by those who did. The last of these punishing drills, and the one the session ended with, was a commando crawl 'for the whole length of the rink'. Much to my surprise, I got further and faster than anyone else had before I stopped, gasping for air.
Again, all the training is starting to reveal its payoff?!
Inline 51
Fridge
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Thursday, 20 August 2015
Tuesday, 21 July 2015
Off Season Day 21 - Lifting the weights
Although today I had planned to concentrate on lower core and legs I decided to also factor in some strength work on the arms. I did this because it has been a couple days since the last such session, and I can do this every 48 hours (body permitting) and time will soon be running out for this type of exercise.
Thus, I doubled the weight on the dumb bells I use, lowered the number of reps to six, and increased recovery time to two minutes between sets. On top of this, I afterwards ate more than I was comfortable with. On Thursday I'll increase the weights again for some of the sets until I find the point where for all of the various lifts I am hitting serious muscle fatigue at the end of the sixth lift. The plan is to then increase the number of lifts in each set, and ultimately add another circuit. If I am consistent, I should be able to get to that point and be feeling the benefit before I tail off into the pre-season proper.
I then went through my regular circuit for Core/legs. Total time spent was 50 minutes, the most I've given yet this year. It's probably a little longer than I'd ideally like, but that is a function of the addition of the weight circuit (with its concomitant recovery periods between each of its sets) to the routine.
On a more mundane level, I have now completed the third week of my program according to schedule. With the two runs I've had this past week I have introduced aerobic work, and with inline training starting and games starting up again (tomorrow and Saturday) I'll be getting good anaerobic workouts as part of my weekly round, as planned. If I aim at three runs a week, and three weight sessions as described above, I'll be well set up to move into the hockey specific training (agility, quickness, speed) in the lead up to the pre-season.
I am pleased with my progress so far, have already advanced my workouts to beyond where I had gotten after two months last year. And it gives me great satisfaction to colour the sidebar annotation on this blog to green for my Week 3 notations.
Thus, I doubled the weight on the dumb bells I use, lowered the number of reps to six, and increased recovery time to two minutes between sets. On top of this, I afterwards ate more than I was comfortable with. On Thursday I'll increase the weights again for some of the sets until I find the point where for all of the various lifts I am hitting serious muscle fatigue at the end of the sixth lift. The plan is to then increase the number of lifts in each set, and ultimately add another circuit. If I am consistent, I should be able to get to that point and be feeling the benefit before I tail off into the pre-season proper.
I then went through my regular circuit for Core/legs. Total time spent was 50 minutes, the most I've given yet this year. It's probably a little longer than I'd ideally like, but that is a function of the addition of the weight circuit (with its concomitant recovery periods between each of its sets) to the routine.
On a more mundane level, I have now completed the third week of my program according to schedule. With the two runs I've had this past week I have introduced aerobic work, and with inline training starting and games starting up again (tomorrow and Saturday) I'll be getting good anaerobic workouts as part of my weekly round, as planned. If I aim at three runs a week, and three weight sessions as described above, I'll be well set up to move into the hockey specific training (agility, quickness, speed) in the lead up to the pre-season.
I am pleased with my progress so far, have already advanced my workouts to beyond where I had gotten after two months last year. And it gives me great satisfaction to colour the sidebar annotation on this blog to green for my Week 3 notations.
Monday, 20 July 2015
Off Season Day 20 - Rest Day Run
July 19 - Lower core
July 20 - Rest (Aerobic run)
I have gotten back on schedule, completing my fifth four day cycle of my strength program (including rest days) in accordance with my original timetable. Will soon step it up as I enter Week 4.
On Sunday I was a bit tired following my afternoon run the day before so I was initially hesitant to do anything but a cut back set of core exercises (ie. leave the leg muscles alone by forgoing squats and lunges), but in the end still managed over thirty minutes of an almost full circuit concluding with a full routine of squats and lunges.
I also started increasing my caloric intake, boosting carbohydrates in greater proportion than fats or proteins, keeping as healthy as is practical in food choices. Afterall, I'm using more energy just through the exercise regime and so will have to eat more just to remain the same weight (I'm enough of a relative lightweight for my height and build as it is). If I want to actually increase my mass (which I do) I'll have to continue this dietary trend over the coming weeks.
Be that as it may, I was feeling pretty confident after my workout yesterday. I have decided to change the mode of my upper body/arms strength training to one of increasing muscle mass (though not too much, or I'll get unbalanced!), and thought I might be able to make the three day exercise cycle a five day cycle, using Wednesday and the commencement of Vikings inline training as a 'rest day' as far as strength training goes.
As today wore on, however, my enthusiasm for this bright idea faded as I became aware of the general tiredness throughout my body. We have rest days for a reason! By the time I left work I had given up the idea of doing anything but an aerobically oriented run upon getting home. Which is what I did.
I repeated my route from the other day, but listened to my body for when to run and when to walk, so it wasn't quite the same journey. I set out as evening was drawing close and the temperature dipped under 10'C. A crescent moon was high above Venus, herself brightly looking down on a setting Jupiter in the West. Beautiful clear night drawing down.
I found that I was running a lot more than I had the other day, and was less spent at the end of each such period than I had been by much shorter ones on Saturday. I spent a bit longer doing my stretches, but still got home about five minutes quicker than Saturday (27 minutes for the 3.5 km journey, including stretching break in the middle).
Although this time I worked up a fair sweat by the time I returned I again consciously didn't fatigue myself despite the effort involved. When I felt the onset of fatigue in my legs while running I'd change it down to a recovery-mode walk and concentrate on breath and lungs until I was ready to run again. The whole point was not so much to exercise the legs as to increase my oxygenation capability.
For me, it is a new way to look at running, as being exercise for the breath and blood as opposed to for the legs, but makes sense when you think of what I'm doing to my legs two days of every four (when they are being pushed to their limits in terms of strength, in order to grow more strong), the role of running in my general conditioning program and the role of my aerobic capacity in my development as an effective hockey player.
Best thing about it (besides the surprisingly large increase in my aerobic facility) is the fact that I feel that I can comfortably build this exercise into my weekly routine, that I'll continue to improve my ability to recover from extreme exertion, and that it isn't an impractical idea to build a high intensity anaerobic component into the run (at the school oval) when I reach that part of my program.
Tomorrow, commence the sixth four day meta-circuit of my strength training, perhaps commencing some serious muscle building for my upper body (the time is ticking away for when this is still practical).
July 20 - Rest (Aerobic run)
I have gotten back on schedule, completing my fifth four day cycle of my strength program (including rest days) in accordance with my original timetable. Will soon step it up as I enter Week 4.
On Sunday I was a bit tired following my afternoon run the day before so I was initially hesitant to do anything but a cut back set of core exercises (ie. leave the leg muscles alone by forgoing squats and lunges), but in the end still managed over thirty minutes of an almost full circuit concluding with a full routine of squats and lunges.
I also started increasing my caloric intake, boosting carbohydrates in greater proportion than fats or proteins, keeping as healthy as is practical in food choices. Afterall, I'm using more energy just through the exercise regime and so will have to eat more just to remain the same weight (I'm enough of a relative lightweight for my height and build as it is). If I want to actually increase my mass (which I do) I'll have to continue this dietary trend over the coming weeks.
Be that as it may, I was feeling pretty confident after my workout yesterday. I have decided to change the mode of my upper body/arms strength training to one of increasing muscle mass (though not too much, or I'll get unbalanced!), and thought I might be able to make the three day exercise cycle a five day cycle, using Wednesday and the commencement of Vikings inline training as a 'rest day' as far as strength training goes.
As today wore on, however, my enthusiasm for this bright idea faded as I became aware of the general tiredness throughout my body. We have rest days for a reason! By the time I left work I had given up the idea of doing anything but an aerobically oriented run upon getting home. Which is what I did.
I repeated my route from the other day, but listened to my body for when to run and when to walk, so it wasn't quite the same journey. I set out as evening was drawing close and the temperature dipped under 10'C. A crescent moon was high above Venus, herself brightly looking down on a setting Jupiter in the West. Beautiful clear night drawing down.
I found that I was running a lot more than I had the other day, and was less spent at the end of each such period than I had been by much shorter ones on Saturday. I spent a bit longer doing my stretches, but still got home about five minutes quicker than Saturday (27 minutes for the 3.5 km journey, including stretching break in the middle).
Although this time I worked up a fair sweat by the time I returned I again consciously didn't fatigue myself despite the effort involved. When I felt the onset of fatigue in my legs while running I'd change it down to a recovery-mode walk and concentrate on breath and lungs until I was ready to run again. The whole point was not so much to exercise the legs as to increase my oxygenation capability.
For me, it is a new way to look at running, as being exercise for the breath and blood as opposed to for the legs, but makes sense when you think of what I'm doing to my legs two days of every four (when they are being pushed to their limits in terms of strength, in order to grow more strong), the role of running in my general conditioning program and the role of my aerobic capacity in my development as an effective hockey player.
Best thing about it (besides the surprisingly large increase in my aerobic facility) is the fact that I feel that I can comfortably build this exercise into my weekly routine, that I'll continue to improve my ability to recover from extreme exertion, and that it isn't an impractical idea to build a high intensity anaerobic component into the run (at the school oval) when I reach that part of my program.
Tomorrow, commence the sixth four day meta-circuit of my strength training, perhaps commencing some serious muscle building for my upper body (the time is ticking away for when this is still practical).
Sunday, 8 March 2015
Game Day - Wheelers (3) d Bumpers (2)
On Saturday night we played the final regular season game in the North Vikings Inline Hockey Club's Division II competition. We fielded five skaters (Rick, the three Pfeiffers and me) and had Jordyn in goals. We had a random dude play 'coach' which was really helpful to add a bit of perspective and manage the bench. The Bumpers had their regular coach, six regular skaters and Matt the Goalie in goals (Div I goalie who played with us last season). Our having one less skater was partly made up for by the fact that their sixth skater, Craig, was coming back short off an injury and couldn't go full throttle.
The Bumpers were already locked into last place on the ladder. We on the other hand could snavel second spot, and thus the second chance in the playoffs, if we won in regulation time and the Rockers had a regulation loss in the game following (against the top ranked Shufflers). This despite despite their having won more games than us. This due our having one more point (due our having tied three games to their none). So, we had something to play for. The Bumpers were playing for pride.
The game was pretty exciting. We scored two goals in the first, which was our lead at half time. For the first, I held the pass in centre while Natasha maneuvered into free space off to the side of their goal. The goalie covered me, so exposed his goal for her shot off my pass. It was a very sweet goal. Our second goal was scored by Rick, carrying the puck up the flank before cutting a bit towards the middle and putting in yet another of his hard snaps from mid range. The previous three similar bombs he'd let go had been deflected by Matt the Goalie. This one wasn't. We went into half time with a 2-0 lead.
The second half got off to a dramatic beginning, with the result that after five minutes the game was tied 2-2. This came about through an unfortunate set of circumstances, but that's hockey! It went something like this: Matt the Bumper skated a puck in from the boards and tried to shove it through the interposed stick of Brenton's as Jordyn realigned herself from having deflected the previous shot a moment before. Brenton was holding him out until the whistle went, when it sounds like Matt shoved it over against the decreased resistance from Brenton's stick (I couldn't see the fine detail of the action as I was on the bench and various bodies shielded my view). The puck was adjudged to have crossed the line before or as the whistle had blown and the goal counted. Then, Brenton vociferously disputed the call, picking up a minor penalty for unsportsmanlike behaviour for his pains. On the subsequent powerplay, Craig slapped one in as he steamed down the centre, narrowly missed me and Jordyn (who was partially unsighted due my position between her and the puck). Two all, and fifteen minutes to go.
There followed ten minutes of fairly even play, almost lulling us in its nature as we grew steadily more exhausted (so were they, but with an extra skater they could probably be certain of coming home stronger). Then, all of a sudden, there was the sound of raised voices. A sight to brighten my night, Merrilyn and Donna having a verbal go at each other in front of the scorer's box. Neither was very happy, even less so when they each got two minutes for unsportsmanlike behaviour. We stayed three on three (me and Rick went out to join with Tasha). Two and a half minutes later I was again out there, chasing the puck to the back boards and looking for someone in the slot and instead wheeling it into the goalie's pad up against the goal post and shoving it hard as I went by at speed, to see the goalie curse as he looked behind him after the whistle for a puck that must have just snuck over the line.
This was the game winning goal. It happened on a play where earlier Craig had crashed over Tasha in the corner resulting in a delayed call on the interference penalty. I was off the rink for the resulting power play, during which no goal was scored before full time. We'd won 3-2.
The most noticeable feature of our game was our deliberate passing, often under pressure, and perhaps more significantly the increasing habit of the receiver making the pass available by trying to set up the passing lane. It certainly wasn't as conscious as this in the game, but is beginning to emerge as a feature of our game. Still a lot of dump and chase, so things haven't yet changed all that much.
It was a bit strange to see three unsportsmanlike behaviour penalties handed out in the one short stretch of time. Also, I'm not aware of previously having seen a delayed penalty, though perhaps that's because I don't tend to question the 'why' of the umpires and therefore haven't paid heed to the delay, which couldn't happen on this occasion because the play ended in a goal before the commencement of the penalty. They outshot us 12-9 in the first and 10-9 in the second. Jordyn shone in our goals, making some great glove saves in particular. Probably my player of the match.
The Bumpers were already locked into last place on the ladder. We on the other hand could snavel second spot, and thus the second chance in the playoffs, if we won in regulation time and the Rockers had a regulation loss in the game following (against the top ranked Shufflers). This despite despite their having won more games than us. This due our having one more point (due our having tied three games to their none). So, we had something to play for. The Bumpers were playing for pride.
The game was pretty exciting. We scored two goals in the first, which was our lead at half time. For the first, I held the pass in centre while Natasha maneuvered into free space off to the side of their goal. The goalie covered me, so exposed his goal for her shot off my pass. It was a very sweet goal. Our second goal was scored by Rick, carrying the puck up the flank before cutting a bit towards the middle and putting in yet another of his hard snaps from mid range. The previous three similar bombs he'd let go had been deflected by Matt the Goalie. This one wasn't. We went into half time with a 2-0 lead.
The second half got off to a dramatic beginning, with the result that after five minutes the game was tied 2-2. This came about through an unfortunate set of circumstances, but that's hockey! It went something like this: Matt the Bumper skated a puck in from the boards and tried to shove it through the interposed stick of Brenton's as Jordyn realigned herself from having deflected the previous shot a moment before. Brenton was holding him out until the whistle went, when it sounds like Matt shoved it over against the decreased resistance from Brenton's stick (I couldn't see the fine detail of the action as I was on the bench and various bodies shielded my view). The puck was adjudged to have crossed the line before or as the whistle had blown and the goal counted. Then, Brenton vociferously disputed the call, picking up a minor penalty for unsportsmanlike behaviour for his pains. On the subsequent powerplay, Craig slapped one in as he steamed down the centre, narrowly missed me and Jordyn (who was partially unsighted due my position between her and the puck). Two all, and fifteen minutes to go.
There followed ten minutes of fairly even play, almost lulling us in its nature as we grew steadily more exhausted (so were they, but with an extra skater they could probably be certain of coming home stronger). Then, all of a sudden, there was the sound of raised voices. A sight to brighten my night, Merrilyn and Donna having a verbal go at each other in front of the scorer's box. Neither was very happy, even less so when they each got two minutes for unsportsmanlike behaviour. We stayed three on three (me and Rick went out to join with Tasha). Two and a half minutes later I was again out there, chasing the puck to the back boards and looking for someone in the slot and instead wheeling it into the goalie's pad up against the goal post and shoving it hard as I went by at speed, to see the goalie curse as he looked behind him after the whistle for a puck that must have just snuck over the line.
This was the game winning goal. It happened on a play where earlier Craig had crashed over Tasha in the corner resulting in a delayed call on the interference penalty. I was off the rink for the resulting power play, during which no goal was scored before full time. We'd won 3-2.
The most noticeable feature of our game was our deliberate passing, often under pressure, and perhaps more significantly the increasing habit of the receiver making the pass available by trying to set up the passing lane. It certainly wasn't as conscious as this in the game, but is beginning to emerge as a feature of our game. Still a lot of dump and chase, so things haven't yet changed all that much.
It was a bit strange to see three unsportsmanlike behaviour penalties handed out in the one short stretch of time. Also, I'm not aware of previously having seen a delayed penalty, though perhaps that's because I don't tend to question the 'why' of the umpires and therefore haven't paid heed to the delay, which couldn't happen on this occasion because the play ended in a goal before the commencement of the penalty. They outshot us 12-9 in the first and 10-9 in the second. Jordyn shone in our goals, making some great glove saves in particular. Probably my player of the match.
*
I was pretty pleased with my game. I scored two points for the second week in a row. I was particularly happy with my assist on Tasha's goal though it was also very satisfying to finally get a goal in what was akin to a wrap around attempt!
I took three shots on my protective 'box', I don't think I'll ever play without one again (have done this once, no harm but extremely foolish in retrospect). In one play I skated the puck up the rink, around behind their goal after collecting the rebound, out across the top of the slot and then got a pass in to a team mate on the goal (which Matt saved). Feet were also an active feature in this game, both on the boards and in
the centre of the rink. I used mine once very deliberately on the face
off, a couple times on the boards, and at least a couple times in the
centre of the neutral zone.
I did a fair bit of stick checking, quite a few times delaying or plundering a marauding Bumper with harassment by stick on stick work. With my blade I managed to.deflect at least three pucks off of goal and another one in (which Jordyn caught). I wore one swing to my face cage, hard enough to shake me but not enough to knock me down. Incidental to the play and no malice, no penalty either.
It all came together quite actively during a board battle with Amanda, where I perhaps could have legally driven her either down or out but instead I aimed more at skill and reaching stick and blocking boot, with hand on her shoulder initially to keep tighter tabs on her and subsequently almost to ensure she didn't fall as she fought for the puck. On another occasion I helped dig out the puck from a board battle in which Merrilyn did the hard work.
I did a fair bit of stick checking, quite a few times delaying or plundering a marauding Bumper with harassment by stick on stick work. With my blade I managed to.deflect at least three pucks off of goal and another one in (which Jordyn caught). I wore one swing to my face cage, hard enough to shake me but not enough to knock me down. Incidental to the play and no malice, no penalty either.
It all came together quite actively during a board battle with Amanda, where I perhaps could have legally driven her either down or out but instead I aimed more at skill and reaching stick and blocking boot, with hand on her shoulder initially to keep tighter tabs on her and subsequently almost to ensure she didn't fall as she fought for the puck. On another occasion I helped dig out the puck from a board battle in which Merrilyn did the hard work.
My skating felt adequate to the task. Needless to say, very pleasing when I heard someone say I looked 'so graceful' as I recovered after a long and desperate defensive shift, gasping for oxygen! Generally good positioning, cutting off their passes across the slot on a number of occasions, driving them towards the outside, covering their player in the crease or the goal post. Didn't need to push and shove in our goal crease against this team.
I was outskated in close by Mel who perhaps displays some of her roller derby background through her tight co-ordinated turns. More of a worry, though, was that I felt truly knackered midway through the second half. I think much of this was due to my relatively poor eating over the last couple of days, but not all. I wasn't the only one on our team that was running out of legs by the end of the game. It will be good to 'wind down' on hockey intensity through the finals, and then into some fitness and conditioning work in a serious way!
Hopefully we'll have six skaters next week for the first Preliminary Final against the Shufflers. If we can play as tight defensively on their star forwards as we did tonight, and have the added oxygen that a sixth skater will give us, we'll be in with an outside chance.
Worth fighting for, anyways...
Inline 12
Saturday, 25 October 2014
Goals - 14/15 Summer Seasons
Tonight is the first game of the Vikings Div II Summer Season. The Wheelers take the floor about 6pm. For the first time we have six skaters and a goalie (young Jordyn), as well as two 'team managers' (Josh and Jye). If we all turn up, the new game length (40 mins compared to the previous 30 mins) shouldn't be a problem. The teams look a bit more even this season than last.
Tomorrow is Game 4 in Div II Ice Hockey, the Knights taking the ice at about 6pm. Depending who is there will determine if I play my third game in D, or switch back onto the Wing. I expect that at least one of the two missing D's from last week's roster will be there, so I expect to go back into offence. Key issue will be how much my knee restricts me. I've enjoyed my time in D.
Thus, after tonight, I'll be in thick of my summer sporting commitments. Therefore, now seems a good time to clarify my goals for the coming seasons.
Manage the recovery from my present injury. This is a challenge. As the knee improves in function and the muscles repair there is a temptation to rush back into a full schedule of training to support the games that I play. It is still too early to do this. I probably shouldn't be playing yet either, but at the level I play at (ie. Div II) there is capacity and understanding for a player to play 'within themselves'. Which makes it a discipline on me to not push myself over the limits. Be that as it may, I'm doing it.
So, in an ideal world, this is how recovery works, aiming at being fully primed by the mid season break and thus be able to maximise the use of it to play out the last half of my seasons in style.
Coming week - re-engage with full off ice training programs, continuing to do the physio style exercises on relevant muscles around the injury site. Stick-handling with golf ball. In game - limit minutes and strains.
Week 2 - gentle, 'endurance' style inline skating (neighborhood and river). 'Light' ice training. In game - limit strains.
Week 3 - static shooting circuits. Social ice skating. In game - increase efforts.
Week 4 - dynamic inline shooting circuits. Full ice training. In game - maximum efforts.
Into the Midseason - skill development and deployment.
Midseason - build strength and conditioning, work on specific skills.
Down the Stretch - aim at peaking near end of regular season, then shift focus to team into finals.
For the Ice - score goals and make assists. Increase my minutes. Don't unnecessarily ice the puck. Don't pass in front of goal. Don't get out of position. Provide outlet options. Keep my head up. Don't panic. Read the play.
For Inline - play within my limits, increase my minutes, communicate, keep moving, play into their zone, stay on the score chart.
Generally - improve fitness, increase conditioning, maintain leg strength, build upper body and core strength, eat properly, get enough sleep, watch good games and learn from them, continue learning from online sources and live training, stay cool under pressure, maintain this blog.
Tomorrow is Game 4 in Div II Ice Hockey, the Knights taking the ice at about 6pm. Depending who is there will determine if I play my third game in D, or switch back onto the Wing. I expect that at least one of the two missing D's from last week's roster will be there, so I expect to go back into offence. Key issue will be how much my knee restricts me. I've enjoyed my time in D.
Thus, after tonight, I'll be in thick of my summer sporting commitments. Therefore, now seems a good time to clarify my goals for the coming seasons.
Manage the recovery from my present injury. This is a challenge. As the knee improves in function and the muscles repair there is a temptation to rush back into a full schedule of training to support the games that I play. It is still too early to do this. I probably shouldn't be playing yet either, but at the level I play at (ie. Div II) there is capacity and understanding for a player to play 'within themselves'. Which makes it a discipline on me to not push myself over the limits. Be that as it may, I'm doing it.
So, in an ideal world, this is how recovery works, aiming at being fully primed by the mid season break and thus be able to maximise the use of it to play out the last half of my seasons in style.
Coming week - re-engage with full off ice training programs, continuing to do the physio style exercises on relevant muscles around the injury site. Stick-handling with golf ball. In game - limit minutes and strains.
Week 2 - gentle, 'endurance' style inline skating (neighborhood and river). 'Light' ice training. In game - limit strains.
Week 3 - static shooting circuits. Social ice skating. In game - increase efforts.
Week 4 - dynamic inline shooting circuits. Full ice training. In game - maximum efforts.
Into the Midseason - skill development and deployment.
Midseason - build strength and conditioning, work on specific skills.
Down the Stretch - aim at peaking near end of regular season, then shift focus to team into finals.
For the Ice - score goals and make assists. Increase my minutes. Don't unnecessarily ice the puck. Don't pass in front of goal. Don't get out of position. Provide outlet options. Keep my head up. Don't panic. Read the play.
For Inline - play within my limits, increase my minutes, communicate, keep moving, play into their zone, stay on the score chart.
Generally - improve fitness, increase conditioning, maintain leg strength, build upper body and core strength, eat properly, get enough sleep, watch good games and learn from them, continue learning from online sources and live training, stay cool under pressure, maintain this blog.
Sunday, 19 October 2014
Busy Weekend
It was a busy weekend.
On Saturday, I drove to Gawler and back to register for the upcoming summer inline season with the Wheelers. I didn't stay long at the rink, just long enough to chat briefly to two new Wheelers (Craig, who once was a Wheeler but last season was a Rocker, and Crystal who was with the Bumpers for her rookie season over winter). Alex isn't playing at all this summer, Matt the skater has been transferred to the Rockers (albeit he'll only start up after the xmas break) and we don't have a goalie with Matt the Goalie taking up full time skating in Div I (sounds like we'll be rotating Div II goalies). I'll be #36 this coming season, third number in three yeas! The Wheelers' season starts at 6:45pm on Saturday against the revamped Rockers.
Today (Sunday) I picked up Craig and we headed down the Ice Arena at opening time. Were there for an hour. I was mainly keen to see what I could do with my knee, this to determine if I'd play later in the evening with the Knights against the Predators. Except for a few stops I didn't drill myself at anything in particular, instead concentrating on just working out where my limits were. The only points of concern remain an extended right leg when turning left, and difficulty with the power stride when accelerating. I can counter the first by bending my knees, the second by extending out the ankle and pushing off from the toes. As I should be doing these things anyway I decided that I could play in the evening and let my coach (Justine) know.
I think Craig is getting hooked on skating. His hour was spent entirely on the ice. I showed him a few of the basics (swizzles, snow plough stops, knee bends) and he seemed to cotton on and push himself fairly hard on them (but not too hard). Good signs, he's a keen NHL follower for years and young and fit enough to make a good hockey player if he pursues it over the coming year. Jess is pretty supportive, so he has a chance.
After returning home I gathered all my gear together, had a decent rice and curry meal, restrapped my knee much tighter than in past. Before I knew it, time to get to the rink.
More on the game itself in the next post.
On Saturday, I drove to Gawler and back to register for the upcoming summer inline season with the Wheelers. I didn't stay long at the rink, just long enough to chat briefly to two new Wheelers (Craig, who once was a Wheeler but last season was a Rocker, and Crystal who was with the Bumpers for her rookie season over winter). Alex isn't playing at all this summer, Matt the skater has been transferred to the Rockers (albeit he'll only start up after the xmas break) and we don't have a goalie with Matt the Goalie taking up full time skating in Div I (sounds like we'll be rotating Div II goalies). I'll be #36 this coming season, third number in three yeas! The Wheelers' season starts at 6:45pm on Saturday against the revamped Rockers.
Today (Sunday) I picked up Craig and we headed down the Ice Arena at opening time. Were there for an hour. I was mainly keen to see what I could do with my knee, this to determine if I'd play later in the evening with the Knights against the Predators. Except for a few stops I didn't drill myself at anything in particular, instead concentrating on just working out where my limits were. The only points of concern remain an extended right leg when turning left, and difficulty with the power stride when accelerating. I can counter the first by bending my knees, the second by extending out the ankle and pushing off from the toes. As I should be doing these things anyway I decided that I could play in the evening and let my coach (Justine) know.
I think Craig is getting hooked on skating. His hour was spent entirely on the ice. I showed him a few of the basics (swizzles, snow plough stops, knee bends) and he seemed to cotton on and push himself fairly hard on them (but not too hard). Good signs, he's a keen NHL follower for years and young and fit enough to make a good hockey player if he pursues it over the coming year. Jess is pretty supportive, so he has a chance.
After returning home I gathered all my gear together, had a decent rice and curry meal, restrapped my knee much tighter than in past. Before I knew it, time to get to the rink.
More on the game itself in the next post.
Tuesday, 30 September 2014
Pre-Summer Season Thoughts
After last night's rush of becoming 'oriented' for ice hockey this summer, today was an opportunity for a bit more sober reflection amidst the chaos which is my work-a-day life. Approaching a season as a season and not just a bunch of games is probably the way to get the most out of the experience. It is a pretty major commitment, so might as well go for it.
Being a Viking on a Saturday and a Knight on Sunday does have a nice ring to it, but it is going to get pretty wearying by the end if I don't watch myself carefully. I think it's a challenge I can rise to, as long as I remain disciplined.
There is a season schedule, stretching from this Sunday to early April next year. Seven months (including playoffs). The main season runs for 21 weeks plus a couple weeks off over xmas, during which there are 17 Knights games (and 3 byes). In a seven team Division, that means that we play one team (Redwings) twice in the season and the other's thrice. Our first game is against the Flyers.
Vikings games will be early Saturday evenings (they haven't released schedule yet), 14 of the Knights 17 games are on a Sunday evening (with one each on a Saturday, Monday and Thursday). When adding the fact that there are probably only 12 Vikings games (plus a couple final's days) this means that there will generally be stability in the weekly schedule, with just enough variety to keep it interesting and a break over xmas. Doable.
On a 'typical' week I'll play a game on both Saturday and Sunday. I'll have to measure my energy expenditure on the Saturday so that I don't suffer on the Sunday. Thus, concentrate on skill acquisition and intelligent play rather than speed and power with the inline. Done properly, I'll feel a bit energised for Sunday's game, especially if I eat properly and improve my general conditioning.
Off Ice, I think that I need to keep up with the core development, but can scale back on upper and lower body (with the emphasis between the two later being on the upper body). Thus, a weekly schedule looking something like this...
Sunday - Game
Monday - Rest
Tuesday - Core/Upper
Wednesday - Core/Upper
Thursday - Lower
Friday - Core till xmas, then 'rest' on Fridays
Saturday - Game
In an ideal world, down the Arena on the Wednesday AND/OR Knights training, inline puck'n'stick practice on at least three sessions across the week (including as morning warmup on game day) and a slightly extended version of my summer swim habits (morning and evening dip).
Sounds busy. So, I need to remind myself that's it's a game, not make the little one's suffer from my obsession. Will see how we go...
Off Ice tonight, I completed core and upper body workouts. Upper Body, reduced to ten reps each drill and upped the speed a bit over the two circuits (will maintain these numbers this week, drop to nine next week).
Being a Viking on a Saturday and a Knight on Sunday does have a nice ring to it, but it is going to get pretty wearying by the end if I don't watch myself carefully. I think it's a challenge I can rise to, as long as I remain disciplined.
There is a season schedule, stretching from this Sunday to early April next year. Seven months (including playoffs). The main season runs for 21 weeks plus a couple weeks off over xmas, during which there are 17 Knights games (and 3 byes). In a seven team Division, that means that we play one team (Redwings) twice in the season and the other's thrice. Our first game is against the Flyers.
Vikings games will be early Saturday evenings (they haven't released schedule yet), 14 of the Knights 17 games are on a Sunday evening (with one each on a Saturday, Monday and Thursday). When adding the fact that there are probably only 12 Vikings games (plus a couple final's days) this means that there will generally be stability in the weekly schedule, with just enough variety to keep it interesting and a break over xmas. Doable.
On a 'typical' week I'll play a game on both Saturday and Sunday. I'll have to measure my energy expenditure on the Saturday so that I don't suffer on the Sunday. Thus, concentrate on skill acquisition and intelligent play rather than speed and power with the inline. Done properly, I'll feel a bit energised for Sunday's game, especially if I eat properly and improve my general conditioning.
Off Ice, I think that I need to keep up with the core development, but can scale back on upper and lower body (with the emphasis between the two later being on the upper body). Thus, a weekly schedule looking something like this...
Sunday - Game
Monday - Rest
Tuesday - Core/Upper
Wednesday - Core/Upper
Thursday - Lower
Friday - Core till xmas, then 'rest' on Fridays
Saturday - Game
In an ideal world, down the Arena on the Wednesday AND/OR Knights training, inline puck'n'stick practice on at least three sessions across the week (including as morning warmup on game day) and a slightly extended version of my summer swim habits (morning and evening dip).
Sounds busy. So, I need to remind myself that's it's a game, not make the little one's suffer from my obsession. Will see how we go...
*
Off Ice tonight, I completed core and upper body workouts. Upper Body, reduced to ten reps each drill and upped the speed a bit over the two circuits (will maintain these numbers this week, drop to nine next week).
Saturday, 13 September 2014
Stepping it up - shooting, blast and the power
Today I seemed to have stepped up the intensity of pre season build up. Started with an inline skate to the school, gone about 70 minutes. Realised I'm way out of condition by the time I'd finished gliding down the first hill. I reversed the usual order of my session, starting with simple skating and some puck carrying and finishing with the usual 100 shots.
I didn't concentrate quite so much on elements of technique in the shooting. Instead, aimed at quickness. Thus, lined up the pucks and shot them as rapidly as could comfortably do (moving from puck to puck rather than remaining stationary). My score was quite respectable, considering how little I've done this over the past few months (5/9/9/5).
After I got home (could feel my mojo returning as I pushed it up the hill to home) it was a twenty minute break and then catch a bus to the Ice Arena (the missus was captaining the car) for B's Ice Blast session. He got there late, but not so late that I don't think he wouldn't have been pretty worn by the end. I noticed a lot more contact between him and his main peer this time, and that he seemed to be quite at home on his skates. I had to rush and catch the bus home before he'd changed out of his gear, but I reckon he's about ready for Hockey Academy if he's keen. That should put him in good stead through summer as the build up to peewees begins.
Anyways, after I got home it was do a good solid double upper body circuit (using 11 reps in each set, up from yesterday's 10) before having some mushrooms and half a pizza.
On reflection, I reckon that I could feel the benefits of the off ice work I've done over past couple of months while skating this afternoon. Despite the difficulty posed by the lack of conditioning I in some ways found the work easier, in that my muscles were not being pushed to their outer limits without going further. We'll see how this observation holds as I get my aerobic and anaerobic systems back on line.
And now it's half time in Port Adelaide's elimination game over in Fremantle. They're losing, but not out of it yet, so I'm going to leave this post and get back to the footy!
Later edit: Port wins by three goals, coming back from 31 points down at one point. Go the POWER!
:)
I didn't concentrate quite so much on elements of technique in the shooting. Instead, aimed at quickness. Thus, lined up the pucks and shot them as rapidly as could comfortably do (moving from puck to puck rather than remaining stationary). My score was quite respectable, considering how little I've done this over the past few months (5/9/9/5).
After I got home (could feel my mojo returning as I pushed it up the hill to home) it was a twenty minute break and then catch a bus to the Ice Arena (the missus was captaining the car) for B's Ice Blast session. He got there late, but not so late that I don't think he wouldn't have been pretty worn by the end. I noticed a lot more contact between him and his main peer this time, and that he seemed to be quite at home on his skates. I had to rush and catch the bus home before he'd changed out of his gear, but I reckon he's about ready for Hockey Academy if he's keen. That should put him in good stead through summer as the build up to peewees begins.
Anyways, after I got home it was do a good solid double upper body circuit (using 11 reps in each set, up from yesterday's 10) before having some mushrooms and half a pizza.
On reflection, I reckon that I could feel the benefits of the off ice work I've done over past couple of months while skating this afternoon. Despite the difficulty posed by the lack of conditioning I in some ways found the work easier, in that my muscles were not being pushed to their outer limits without going further. We'll see how this observation holds as I get my aerobic and anaerobic systems back on line.
And now it's half time in Port Adelaide's elimination game over in Fremantle. They're losing, but not out of it yet, so I'm going to leave this post and get back to the footy!
Later edit: Port wins by three goals, coming back from 31 points down at one point. Go the POWER!
:)
Monday, 4 August 2014
Mid season off season off ice evolution
Regular readers will know that I am about half way through a midseason offseason break from competitive hockey. I haven't played a regular season game for over three weeks, nor any shinnies, and tomorrow will mark the third week since any formal training. Even worse, it has been eight days since I donned a pair of skates! It's partly been due the weather, partly due family and excessive work commitments, mainly due choice (after all, there's always a means if there is enough desire).
The logic behind the situation is that, seeing as there was a break from training and games for two weeks, and then an ongoing break from match play for another almost four weeks with the prospect of the build up towards summer season ice hockey to follow, now would be about the only chance for a real break this side of christmas. So, I might as well take the opportunity to give myself a total break (or, close to) and come back refreshed (even if out of condition).
A twist was added to the situation when, in the last two competitive hockey games I played (a Vikings inline game and a Noarlunga ice shinny) I was beaten in play by strength and power (plus size). Also, in the last academy session of the term, I experienced where I could benefit in my skating from increased strength and stability through Sami's drilling. Conincidentally, I learned that the only time that pro hockey players really get to work on strength per se in their off ice training is in a window of five or so weeks in the summer 'break'. I thought I'd follow suit (in a stepped down amature program more suited to my own strength conditioning needs in low grade leagues and a middle aged body).
Core to this has been a program of workouts at home, average of about five days a week. Alternating between upper and lower body/core, concentration on muscle growth and absolute strength. There has been a concomitant change to my diet to take account of my body's needs. If I flag in my desire ever, I remind myself how I don't want to be pushed off the puck so easily. It's all part of the overall strategy to become a more dangerous player when summer season kicks off.
After this present phase, it will be a return to inline competition/training, and concentration on conditioning when on the ice (while I refind my ice legs). That should merge into summer season quite nicely...
The logic behind the situation is that, seeing as there was a break from training and games for two weeks, and then an ongoing break from match play for another almost four weeks with the prospect of the build up towards summer season ice hockey to follow, now would be about the only chance for a real break this side of christmas. So, I might as well take the opportunity to give myself a total break (or, close to) and come back refreshed (even if out of condition).
A twist was added to the situation when, in the last two competitive hockey games I played (a Vikings inline game and a Noarlunga ice shinny) I was beaten in play by strength and power (plus size). Also, in the last academy session of the term, I experienced where I could benefit in my skating from increased strength and stability through Sami's drilling. Conincidentally, I learned that the only time that pro hockey players really get to work on strength per se in their off ice training is in a window of five or so weeks in the summer 'break'. I thought I'd follow suit (in a stepped down amature program more suited to my own strength conditioning needs in low grade leagues and a middle aged body).
Core to this has been a program of workouts at home, average of about five days a week. Alternating between upper and lower body/core, concentration on muscle growth and absolute strength. There has been a concomitant change to my diet to take account of my body's needs. If I flag in my desire ever, I remind myself how I don't want to be pushed off the puck so easily. It's all part of the overall strategy to become a more dangerous player when summer season kicks off.
After this present phase, it will be a return to inline competition/training, and concentration on conditioning when on the ice (while I refind my ice legs). That should merge into summer season quite nicely...
*
Recently I acquired another dumb-bell, complete with selection of weights (Thanks Jess!). So I pared it back to the bar and 2x1 kg weights and used it and my original in an expanded upper body circuit last night. This has now expanded to the following (all with two dumb bells in use at same time, now that I have them):
15 x curls
15 x forward extensions
15 x sideways extension
10 x 'schwarzenager' curl/pec opening/upwards extensions
15 x upward extensions
10 x pushups
15 x seated buttefly crunches
15 x kneeling 'donkey kicks' (one side at a time)
1 x 45s planks
REPEAT
Tonight, despite my tiredness and general lethargy, I managed to get in an upperbody workout:
15 x squats
15 x ankle lifts (each ankle)
20 x lunges
1 x 45s plank
15 x pushups
REPEAT followed by 5 x 20s double leg ab presses
On Saturday, I also performed double sets of 10 x quadrapeds (an alternate to the 'superman plank'). I thought I'd give myself a break tonight, considering the hour (started at 10pm).
Well, that about does it for now. I hope to keep going the next two nights, give myself a break on Thursday when I drive to Victoria with Nancy for the start of a week's holiday. We'll be packing ourselves a 'gym bag' of equipment, mats, clothes, so we can keep up with our individual programs on the road. Who would have guessed this a year ago?!
All good.
Monday, 21 July 2014
Sunday Skate - carry, shoot and work out.
It was a beautiful partly clouded day indeed on Sunday so, for second day in a row, I went inline skating down at the local school. I was gone a bit over an hour and came back as the sun set.
I began the session with the usual shooting drill (ie. 4x25 shots with different strokes from the 15' circle). Results were 4/9/8/5. Not great, but the wrist shot has certainly improved. At one point I was retrieving pucks that had rebounded into the back court and had a shot on the way in at 30'. 'Ding'. Excellent.
I then moved into the dynamic part of my present routine, working my way through some skill drills, following the same theme from yesterday (albeit a little more coherently conscious in doing so).
- Put stick on ground, do heel to heels around the ends in a tight figure eight, crossovers in the middle. It is different to the ice in that a push is needed after the crossover to give sufficient momentum to carry right around (the crossover itself is sufficient on the ice due the lower friction). Ten each way.
- Put gloves on the ground, about 3-4 feet apart. Assume hockey stance about 2-3 feet from them. Dangle the puck at end of stick in figure eights around the gloves. I started becoming alert to the art of sliding the lower hand up and down the stick to account for puck's relative distance from my body as I did this. It's quite a fluid motion when it happens properly! Ten times each way.
- Line up four pucks, about 8 feet apart. Skate around them, doing complete circuits of each puck in alternating directions and concentrating on leading with stick/arms/shoulders into and through the turns. Five each way.
- Repeat the above drill, this time carrying a puck. Five each way.
- Line up the four pucks so they are parallel to the goal line, between the top of the 15' circle and the side line, about 7 feet apart. Skate out from the goal to the centre line on the puck side of the goal, picking up a puck there and immediately doing a tight leading turn (trying not to telegraph it beforehand) towards the wing. Skating down the boards at about 3/4 pace. Turn towards the centre when reach the level of the line of pucks. Skate towards the centre (top of the goal circle) by slaloming through the four pucks (leading with puck'n'stick through the turns), culminating in a shot on goal as come out of the last turn. Go for the rebound if possible. Ten of these, and quite tired by now.
Finish the evening with simple figure eights with transitions around the centre circles, ten each way. Then do it a couple times each way with a puck on the inside and then outside (involves a deke or two). Finally, maybe a half dozen flying shots from the 30' line as I gather the pucks before packing them up and going home.
(Actually, it was after doing the above that I decided to rattle off 25 quick shots from 15' to see if I could improve my forehand snap % for the evening. I didn't (scored 3), so I picked up my puck and went home).
I began the session with the usual shooting drill (ie. 4x25 shots with different strokes from the 15' circle). Results were 4/9/8/5. Not great, but the wrist shot has certainly improved. At one point I was retrieving pucks that had rebounded into the back court and had a shot on the way in at 30'. 'Ding'. Excellent.
I then moved into the dynamic part of my present routine, working my way through some skill drills, following the same theme from yesterday (albeit a little more coherently conscious in doing so).
- Put stick on ground, do heel to heels around the ends in a tight figure eight, crossovers in the middle. It is different to the ice in that a push is needed after the crossover to give sufficient momentum to carry right around (the crossover itself is sufficient on the ice due the lower friction). Ten each way.
- Put gloves on the ground, about 3-4 feet apart. Assume hockey stance about 2-3 feet from them. Dangle the puck at end of stick in figure eights around the gloves. I started becoming alert to the art of sliding the lower hand up and down the stick to account for puck's relative distance from my body as I did this. It's quite a fluid motion when it happens properly! Ten times each way.
- Line up four pucks, about 8 feet apart. Skate around them, doing complete circuits of each puck in alternating directions and concentrating on leading with stick/arms/shoulders into and through the turns. Five each way.
- Repeat the above drill, this time carrying a puck. Five each way.
- Line up the four pucks so they are parallel to the goal line, between the top of the 15' circle and the side line, about 7 feet apart. Skate out from the goal to the centre line on the puck side of the goal, picking up a puck there and immediately doing a tight leading turn (trying not to telegraph it beforehand) towards the wing. Skating down the boards at about 3/4 pace. Turn towards the centre when reach the level of the line of pucks. Skate towards the centre (top of the goal circle) by slaloming through the four pucks (leading with puck'n'stick through the turns), culminating in a shot on goal as come out of the last turn. Go for the rebound if possible. Ten of these, and quite tired by now.
Finish the evening with simple figure eights with transitions around the centre circles, ten each way. Then do it a couple times each way with a puck on the inside and then outside (involves a deke or two). Finally, maybe a half dozen flying shots from the 30' line as I gather the pucks before packing them up and going home.
(Actually, it was after doing the above that I decided to rattle off 25 quick shots from 15' to see if I could improve my forehand snap % for the evening. I didn't (scored 3), so I picked up my puck and went home).
***
Today, my schedule said I should do an upper body session. So I did it in the kitchen while cooking tea (rice, dahl and steak). Timed to perfection, was doing my stretches while the meat 'settled' and was able to cool down for a few minutes before pigging out. Perfect!
I didn't repeat the circuit, instead added a couple more exercises to it. I took this approach when I realised how I was pushing it pretty hard at 15 reps for some of the dumb bell drills when I used the window as a mirror to ensure the angles were right and kept my consciousness on my balance and breathing to ensure that the muscle area that was working was the one we wanted to. These weight sessions are, afterall, meant to be static drills. Although static exercises are not common in hockey training, when aiming solely to build strength they do have a place. And, doing a static exercise, one gets best value out of time and effort if the angles are true and muscle selection is focused.
Although I am actually enjoying the process of the muscle building and training, much to my surprise I might add, it is not an end in itself and I don't want it to become one. I might have to enquire about muscle maintenance during the season if I want to stop entirely at that point. My guess is that if there are exercises to maintain as opposed to build, then they will take a quite different form.
Always more research!
Sunday, 20 July 2014
'Off Ice' Training
Because this is mainly a skating blog I don't want to crowd it out with other subjects. But, at the same time, I do want it to be a true record of my progress towards being a better hockey player. So far the steps forward I have taken have generally been in skates.
Recently, as readers will know, I have started a program of 'off ice' physical training involving weights and stretches. The whole point of doing this is to make me a better hockey player. Therefore, it deserves a place on this blog, and will get one under the category of 'off ice training'. I'll work it into many of my more skate oriented posts, and use the new category to facilitate searches on the subject, rather than post titles. I will do this to reflect the subsidiary nature of this type of training and the whole thrust of my work and production.
Just to make it simple, the new category does NOT include all my inline escapades, even though they are, strictly speaking, occurring 'off ice'. I will limit the category to those areas of training that do that do not involve any form of skate. It will rarely include a record of anything other than weights and stretches, but it might. I will stick to the term 'off ice' because I am using the term in the sense that is usually accepted to mean non skating training and development in the hockey lexicon. It seemed the best thing to do...
In the four days since Wednesday I have had three off ice sessions.
On Thursday I worked a twenty minute circuit focused on the core and lower body.
On Friday, I did a half hour session on core and upper body.
On Saturday, I had a day off.
Today, a circuit focused on the upper body (20 mins).
I have got to the stage where I am going to add a repeat of the upper body circuit when it turns up in the schedule Jess has laid out for me. I am going to do this because I had more energy left at the end of today's session than I did the first two times I tried it. And I did it in five minutes less time.
A final note. With the upping of my physical load and calorie expenditure, I have also increased the amount of food I am eating. Trying to have some fruit and/or nuts and a glass of fruit juice within minutes of the end of a session, with a main meal loaded with 'good' carbs and some protein within the half hour. Roughly an equivalent of four main meals a day now, and eating until I feel 'full' rather than to when I feel I've 'had enough'. The idea, afterall, is to put on some muscle, and that takes energy.
Recently, as readers will know, I have started a program of 'off ice' physical training involving weights and stretches. The whole point of doing this is to make me a better hockey player. Therefore, it deserves a place on this blog, and will get one under the category of 'off ice training'. I'll work it into many of my more skate oriented posts, and use the new category to facilitate searches on the subject, rather than post titles. I will do this to reflect the subsidiary nature of this type of training and the whole thrust of my work and production.
Just to make it simple, the new category does NOT include all my inline escapades, even though they are, strictly speaking, occurring 'off ice'. I will limit the category to those areas of training that do that do not involve any form of skate. It will rarely include a record of anything other than weights and stretches, but it might. I will stick to the term 'off ice' because I am using the term in the sense that is usually accepted to mean non skating training and development in the hockey lexicon. It seemed the best thing to do...
In the four days since Wednesday I have had three off ice sessions.
On Thursday I worked a twenty minute circuit focused on the core and lower body.
On Friday, I did a half hour session on core and upper body.
On Saturday, I had a day off.
Today, a circuit focused on the upper body (20 mins).
I have got to the stage where I am going to add a repeat of the upper body circuit when it turns up in the schedule Jess has laid out for me. I am going to do this because I had more energy left at the end of today's session than I did the first two times I tried it. And I did it in five minutes less time.
A final note. With the upping of my physical load and calorie expenditure, I have also increased the amount of food I am eating. Trying to have some fruit and/or nuts and a glass of fruit juice within minutes of the end of a session, with a main meal loaded with 'good' carbs and some protein within the half hour. Roughly an equivalent of four main meals a day now, and eating until I feel 'full' rather than to when I feel I've 'had enough'. The idea, afterall, is to put on some muscle, and that takes energy.
Tuesday, 15 July 2014
Training to be stronger
I pumped iron for the second day in a row this evening. I have had my week off of extreme sport, read my background material, spoken to my most trusted personal trainer, made my commitment. And then someone dropped off a barbell (?) for single hand use which can go down to as low as 2kg of weights plus the bar (probably another 2kg). And I had Nancy nearby the first time I used them to point out the probably obvious things such as angles and posture and so forth. Today I used them alone.
The workout is simple, being as I don't want to go too overboard on this in the coming month. Last night, sets of twelve with both right and left arm doing curls, straightarm forwards and sideways, and reach over the shoulder lifts, followed by cool down stretches for the upper body (plus my usual leg stretches). Followed by fruit juice and food. Tonight, the same except I did sets of fifteen.
Apparently rather than keep adding, I should start cycling through sets when I feel capable. Tomorrow I'll have a rest day to allow for a bit of muscle repair (I'm told that the full work out system rotates through different muscle sets so as to not over strain or develop any single group, and to allow for recovery - at least two days off a week).
I certainly feel like I've worked out quite a collection of muscles in the upper body (my nominal aim). Tomorrow I'll start off the lower body and core work, and then run the two projects in tandem, morning and afternoon, staging my days off, and see where I get in a month.
Looking forward to another social skate tomorrow night at the ice arena.
The workout is simple, being as I don't want to go too overboard on this in the coming month. Last night, sets of twelve with both right and left arm doing curls, straightarm forwards and sideways, and reach over the shoulder lifts, followed by cool down stretches for the upper body (plus my usual leg stretches). Followed by fruit juice and food. Tonight, the same except I did sets of fifteen.
Apparently rather than keep adding, I should start cycling through sets when I feel capable. Tomorrow I'll have a rest day to allow for a bit of muscle repair (I'm told that the full work out system rotates through different muscle sets so as to not over strain or develop any single group, and to allow for recovery - at least two days off a week).
I certainly feel like I've worked out quite a collection of muscles in the upper body (my nominal aim). Tomorrow I'll start off the lower body and core work, and then run the two projects in tandem, morning and afternoon, staging my days off, and see where I get in a month.
Looking forward to another social skate tomorrow night at the ice arena.
Wednesday, 2 July 2014
Flow through midseason crisis to position of strength
Those who have been reading this blog since its inception may remember some early references I made to the neurotransmitter/hormone, noradrenaline (otherwise known as Norepinephrine or, sometimes, 'the hockey hormone'). Since that time I have neither made nor, more importantly, seen reference to it anywhere.
Hold that thought and let me tell you more...
Nearly twenty years ago at an obscure point in my university daze I came across the work of a russian academic in an american journal discussing a state of consciousness he termed 'flow'. What impressed me at the time was that he 'operationalised' the term, defining 'going with the flow' in terms of what is actually experienced and laying out certain conditions that were a necessary precedent to the state arising. His work had some objective validity because it was based on interviews with, over the decades, tens of thousands of people from all classes and places in the world. His findings were universally applicable. The saddest thing about this story is that I have long forgotten the name of the guy and long ago lost my copy of the seminal article he authored on the subject. The concept of 'flow' however, was one that has resonated ever since.
Snap back to the present...
Imagine my joy, therefore, when, while perusing one of my favourite weely blogosphere visits (Sports IQ), I came across a post discussing recent advances in understanding the state of 'flow' via its neurochemical and neuroelectrical bases. Even better, it referred both to the work of my missing scientist (Mihaly Csikszentmihalyi) and Norepinephrine (where we learn amongst other things that a significant natural source of the substance is found in banana peel). Both in the one article! Good stuff.
Flash forward to physical development.
You may recall from my last two posts that one of the things I have recently bumped into both in games and training has been my lack of necessary size/strength/skill in physical battles for position. I can't really alter size, and skill will come when I know what I need to learn (the first intuitive steps being taken in Sami's drill last night), but I can take on the process of building my strength immediately.
Afterall, after this week's coming game I have a break from inline hockey for five weeks (!) and it looks like I won't be doing either ice academy or playing anything but Sunday shinnies at Noarlunga for at least a couple months yet, so I am effectively in a (midseason) offseason. Which is apparently the best time in a busy hockey player's life to do some strength training. Which is what I need to do.
So guess what I'll be developing in my hockey development discipline over the next few months?
As a first step, I had a little talk with Jess, the personal trainer who I know best. She has given me a few suggestions of various simple 'exercises' using either only one's own body or a simple weight at most. Thus, no need for a gym (which she knows I don't want to do if can be avoided). And she's told me which muscle sets they work on (after assessing my need from her knowledge of my goal) which is for me to then tailor to my needs.
So, combining this with the growing understanding I have of how mind/body/life works when doing new developmental things, I think I have worked out how I can productively channel the unexpected opportunity my midseason crisis offers. And it will make me a more dangerous hockey player to boot (my 'meta plan' through this period between ice hockey seasons).
Thanks Jess!
Hold that thought and let me tell you more...
Nearly twenty years ago at an obscure point in my university daze I came across the work of a russian academic in an american journal discussing a state of consciousness he termed 'flow'. What impressed me at the time was that he 'operationalised' the term, defining 'going with the flow' in terms of what is actually experienced and laying out certain conditions that were a necessary precedent to the state arising. His work had some objective validity because it was based on interviews with, over the decades, tens of thousands of people from all classes and places in the world. His findings were universally applicable. The saddest thing about this story is that I have long forgotten the name of the guy and long ago lost my copy of the seminal article he authored on the subject. The concept of 'flow' however, was one that has resonated ever since.
Snap back to the present...
Imagine my joy, therefore, when, while perusing one of my favourite weely blogosphere visits (Sports IQ), I came across a post discussing recent advances in understanding the state of 'flow' via its neurochemical and neuroelectrical bases. Even better, it referred both to the work of my missing scientist (Mihaly Csikszentmihalyi) and Norepinephrine (where we learn amongst other things that a significant natural source of the substance is found in banana peel). Both in the one article! Good stuff.
Flash forward to physical development.
You may recall from my last two posts that one of the things I have recently bumped into both in games and training has been my lack of necessary size/strength/skill in physical battles for position. I can't really alter size, and skill will come when I know what I need to learn (the first intuitive steps being taken in Sami's drill last night), but I can take on the process of building my strength immediately.
Afterall, after this week's coming game I have a break from inline hockey for five weeks (!) and it looks like I won't be doing either ice academy or playing anything but Sunday shinnies at Noarlunga for at least a couple months yet, so I am effectively in a (midseason) offseason. Which is apparently the best time in a busy hockey player's life to do some strength training. Which is what I need to do.
So guess what I'll be developing in my hockey development discipline over the next few months?
As a first step, I had a little talk with Jess, the personal trainer who I know best. She has given me a few suggestions of various simple 'exercises' using either only one's own body or a simple weight at most. Thus, no need for a gym (which she knows I don't want to do if can be avoided). And she's told me which muscle sets they work on (after assessing my need from her knowledge of my goal) which is for me to then tailor to my needs.
So, combining this with the growing understanding I have of how mind/body/life works when doing new developmental things, I think I have worked out how I can productively channel the unexpected opportunity my midseason crisis offers. And it will make me a more dangerous hockey player to boot (my 'meta plan' through this period between ice hockey seasons).
Thanks Jess!
Sunday, 29 June 2014
Game Day - Wheelers (7) d Bumpers (1)
As is so often the case, the scoreline in tonight's early game doesn't reflect the competitiveness or nature of the game that was played. We officially put 38 shots on their net, not counting those that either missed or were blocked, which is twice the amount that are recorded in many games. Our team saw different facets of our game as being especially worthy of note. Alex, the passing/rebounds. Matt, close in battles in the goal mouth. Merrilyn, passing. Me, stick checking.
We were a player down at the start (Brendan couldn't be there) and so Paul played for us as a 'reserve' (went up from C Grade to Div 1 this season). I think Paul jokingly typified the game as one requiring not too much from him. Which was a way of saying that he didn't have to play a great many minutes as we 'true' Wheelers stayed out for as long as was practical. When he played, he played a steady defence, going forwards only once that I recall (resulting in a pass back to me who was on the centre line). This was excellent play on his part, as there is no way he could be said to have greatly affected the game in our favour (always a risk when playing a higher grade player as a 'reserve').
The game began with a bit of confusion after two minutes. In that time we had scored a goal in the play resulting from the opening face off, and they had landed a good shot on goal from a blitz reply. I was just collecting the puck after our narrow escape from this last when the siren rang. I tapped the puck to the referee and glided towards the centre trying to work out what had happened.
Turns out, the time keeper had not started the clock when the game began. There was a conference with the referees and time keepers while we skaters just milled about aimlessly. Eventually, the referee signalled a centre face off and told us that the clock would start again. I noticed a minor sense of disquiet that the score was 0-0 on the scoreboard. Then, concentrate on the face off. Their blitz team scored a goal off their first play. We were down 0-1. It seemed a little unfair as we skated back for the next centre face off. This remained the scoreline until the end of my first shift. We were credited with our goal shortly afterwards; 1-1. From this point, we didn't look back.
We were a player down at the start (Brendan couldn't be there) and so Paul played for us as a 'reserve' (went up from C Grade to Div 1 this season). I think Paul jokingly typified the game as one requiring not too much from him. Which was a way of saying that he didn't have to play a great many minutes as we 'true' Wheelers stayed out for as long as was practical. When he played, he played a steady defence, going forwards only once that I recall (resulting in a pass back to me who was on the centre line). This was excellent play on his part, as there is no way he could be said to have greatly affected the game in our favour (always a risk when playing a higher grade player as a 'reserve').
The game began with a bit of confusion after two minutes. In that time we had scored a goal in the play resulting from the opening face off, and they had landed a good shot on goal from a blitz reply. I was just collecting the puck after our narrow escape from this last when the siren rang. I tapped the puck to the referee and glided towards the centre trying to work out what had happened.
Turns out, the time keeper had not started the clock when the game began. There was a conference with the referees and time keepers while we skaters just milled about aimlessly. Eventually, the referee signalled a centre face off and told us that the clock would start again. I noticed a minor sense of disquiet that the score was 0-0 on the scoreboard. Then, concentrate on the face off. Their blitz team scored a goal off their first play. We were down 0-1. It seemed a little unfair as we skated back for the next centre face off. This remained the scoreline until the end of my first shift. We were credited with our goal shortly afterwards; 1-1. From this point, we didn't look back.
My Game
I scored my only goal, which put us ahead 3-1 with two minutes left in the (long) first half, from a hard wristshot from near the centre. I held the shot a little moment before releasing, raised it to the extent that the puck went through between glove and pad. I had been on the floor for all bar one of the goals in the first period.
I was on the floor for two goals in the second period. For the first, I was awarded the assist for claiming the puck in our offensive corner, skating it back up past the goal line about midway in from the boards, waiting waiting waiting before snap passing it to Matt who was lurking in the front of the crease for a goal. For the second, I was lurking in the central defence role as Alex and a younger opponent were tipping the puck around in contest, with it eventually falling loose in our favour. Alex began moving towards it, too slowly for him to get it in my view, so I shouted loudly at him from nearby to 'Skate, Alex, Skate! Skate for it!' Which, to his credit, he did, keeping the puck alive and eventually tipping it past the next defender before managing to gather it in with some strong stick work. Finding himself in the slot, he responded to his team mates' 'Shoot!' and hammered it home.
Our team work was as much a product of strong commuication as it was of good passing. For the first time I think that we ALL were communicating with each other, both listening and talking. Several times it was information gathered from this source alone which determined what I did. This pleasing aspect of our game is perhaps reflected in the fact that of our seven goals, five were assisted (a higher percentage than usual).
As for the passing, I was making time to be more selective with my passing, and on at least one occasion sent the puck back over half the floor to give us a chance to reset rather than make a risky pass. When I needed to make a hard pass (eg to Matt in the goal mouth) I was able to. I don't think any of my passes were picked off tonight. Big improvement.
I didn't take many faceoffs tonight, maybe four. I won three of them, generally with a 'passive' stick and letting their powerful forehand strike rebound the puck off my own blade. On at least one occasion I then shielded the puck with my skates from their follow through and pressed it further out to my blade before passing back to my support. I spent more time on the edge of the faceoff circle, and this blended nicely with my role tonight of chasing the loose puck. I got the puck into our control several times in such a manner.
Besides passing and communicating, much of my play tonight was typified by chasing the loose puck down. I was the fastest skater on our team and probably the most agile, so it was only fair. As part of my role, I several times had to sweep back from an attacking position to chase down a skater who had got behind us, or race them for a loose puck that our defender wouldn't get to but I might, or pick up the loose man who was sweeping through our centre. In these sort of confrontations my job was as much about delaying and disrupting them, or at least drawing the fangs from their attack by forcing them to a weaker position, as it was about actual puck possession. I used my stick a lot more than I generally do, to steer opponents, tip the puck, block the board, knock their stick aside or disrupt their shot/pass.
On a couple of occasion I swooped in onto another battle to pluck the loose puck out of the aftermath, pinching as the D. Against a strong forward who knows how to use his bulk to hold or gain position, however, I was outmuscled on at least two occasions. Neither of these instances led to anything, but I will need to work out how to remedy this.
My puck possession was pretty good, not losing it off my stick at all due either enemy action or poor pass reception. Several times I manipulated my position relative to the puck on my stick to ensure I kept my body between chasing opponent and the puck. On two occasions I managed to steal it from inches in front of an opponent's blade (both times behind their goal). At least once I managed to pull of a stop/pivot along the board to shake an opponent and create time and space. Much smarter than has been the norm.
I had about eight shots at goal, one went in, one missed and all the rest were blocked by the goalie. I put up over 20 minutes, and was in good shape at the end. I immediately had a banana and 600ml orange juice after the game, as well as a very good stretch. Maybe that's why I'm still feeling so good?
GP 7 G 6 A 6 +12 5-1-1
Tuesday, 24 June 2014
Academy - snappy session
Seventh week in a row, cold and wet. Busy traffic. Had been reading about nutrition and hockey conditioning yesterday, put a few ideas into place today (as I had the opportunity). I have a lot to learn about diet, nutrition and the hockey lifestyle but even the tweaks I made today to my more regular routines had a positive impact both on the ice and afterwards. This last point is important as I have another training session tomorrow (Vikings inline training at Gawler).
But I digress...
Tonight was definitely more oriented towards basic skills than anything more dramatic. With no goalie and the numbers being what they were (about twenty), it was good that Mick was there to help out. We began with a few warm ups, enough that I could safely stretch out my leg muscles before we gathered for the first set of instructions.
Then began about a half hour of basic skating exercises, beginning with doing laps, transitioning at the blue lines so as to be skating backwards between them. Our collective pace and intensity was lacking, which brought a brief lecture from Corey - to always skate hard. I think he must have heard someone grumbling about not using a puck yet (?!) because, after his critique on our casual approach he announced that 'boring skating' is the core of it all, and only when one is able to do all the necessary maneuvers at the fastest speed of which one is capable of (and then some) can one say that 'I don't need to do this.' Which was all fine by me, as I love skating for skating's sake (as regular readers would know).
We then set off in pairs, racing with crossovers and tight turns in full circuits of all the faceoff circles a couple of times, then the same backwards. No pucks. Then it was about four back and forths from red to far blue line to near blue line to far red line up the ice, with stops and accelerations in between. Then throw in backwards skating segments and do several more laps.
Then it got technical. Simple end to end skating. No emphasis on speed. Outside edges. Gliding. Balance. Extension. Stability. Weight transfer. Under cut. Cross unders. Do it backwards. Notice the improvement after ten or more minutes.
Half an hour has passed. Gather a puck and meet in the centre of the ice. Instructions being given, stray skater out at a goal playing with a puck, distracting. Stray skater wanders over, Corey stops, is a little ascerbic in his comment to the stray skater, not happy Jan. Snaps out, 'you stay still, don't move! The rest of you, leave your pucks, skate a lap. Hard. Now!' And off we all go and the poor stray skater probably feels like a real goose.
Regather in centre ice. Play the puck protection game of everyone protect their own puck while skating within the blue lines, and try and knock the other player's over the blue line. If you lose your puck, go and play puck protection in the outer zones. Eventually there's only one left in the middle. Do it all again.
Then, shooting. Wrist shot, backhand, slapshot. For the wrist shots, as there was no goalie, to miss the goal mouth from the blue line incurred a ten push up penalty. I didn't have to do any, but felt sorry for some of my peers who had to do ten push ups again and again and again. Being hockey players, they did it and didn't complain. I think I missed one of the half dozen backhand shots we then did (concentrating on weight transfer). For the slap shot, this was the first time I've ever been 'officially' shown how to do it. I think my last of four attempts could be called a weak slapshot, so I guess there was progress. I sure miss my summer shooting sessions in the neighborhood!
Finally, about ten minutes of a rolling battle drill at each end of the ice, involving groups in each corner and the coach in the centre. A skater would race out from each corner, tight turn around the neutral zone dots and race back in towards the goal. Meanwhile the coach had sent a puck somewhere into the zone. The skaters race for it. Whoever gets it will try and get a goal. The other defends. Next pair. Around and around and around for about ten minutes. We had four skaters in one corner to start with and five in the other. I kept getting beat in the skating by a sheila who was at her first academy session but played in NSW. I held my own (though not necessarily 'winning' very often) against the others I went against. My speed was lacking.
End of session. Good yarn with Old Timer Stephen afterwards while I munch on a banana and have a mandarin while cooling off in my gear, watching the next training session.
Just another night at the Ice Arena!
But I digress...
Tonight was definitely more oriented towards basic skills than anything more dramatic. With no goalie and the numbers being what they were (about twenty), it was good that Mick was there to help out. We began with a few warm ups, enough that I could safely stretch out my leg muscles before we gathered for the first set of instructions.
Then began about a half hour of basic skating exercises, beginning with doing laps, transitioning at the blue lines so as to be skating backwards between them. Our collective pace and intensity was lacking, which brought a brief lecture from Corey - to always skate hard. I think he must have heard someone grumbling about not using a puck yet (?!) because, after his critique on our casual approach he announced that 'boring skating' is the core of it all, and only when one is able to do all the necessary maneuvers at the fastest speed of which one is capable of (and then some) can one say that 'I don't need to do this.' Which was all fine by me, as I love skating for skating's sake (as regular readers would know).
We then set off in pairs, racing with crossovers and tight turns in full circuits of all the faceoff circles a couple of times, then the same backwards. No pucks. Then it was about four back and forths from red to far blue line to near blue line to far red line up the ice, with stops and accelerations in between. Then throw in backwards skating segments and do several more laps.
Then it got technical. Simple end to end skating. No emphasis on speed. Outside edges. Gliding. Balance. Extension. Stability. Weight transfer. Under cut. Cross unders. Do it backwards. Notice the improvement after ten or more minutes.
Half an hour has passed. Gather a puck and meet in the centre of the ice. Instructions being given, stray skater out at a goal playing with a puck, distracting. Stray skater wanders over, Corey stops, is a little ascerbic in his comment to the stray skater, not happy Jan. Snaps out, 'you stay still, don't move! The rest of you, leave your pucks, skate a lap. Hard. Now!' And off we all go and the poor stray skater probably feels like a real goose.
Regather in centre ice. Play the puck protection game of everyone protect their own puck while skating within the blue lines, and try and knock the other player's over the blue line. If you lose your puck, go and play puck protection in the outer zones. Eventually there's only one left in the middle. Do it all again.
Then, shooting. Wrist shot, backhand, slapshot. For the wrist shots, as there was no goalie, to miss the goal mouth from the blue line incurred a ten push up penalty. I didn't have to do any, but felt sorry for some of my peers who had to do ten push ups again and again and again. Being hockey players, they did it and didn't complain. I think I missed one of the half dozen backhand shots we then did (concentrating on weight transfer). For the slap shot, this was the first time I've ever been 'officially' shown how to do it. I think my last of four attempts could be called a weak slapshot, so I guess there was progress. I sure miss my summer shooting sessions in the neighborhood!
Finally, about ten minutes of a rolling battle drill at each end of the ice, involving groups in each corner and the coach in the centre. A skater would race out from each corner, tight turn around the neutral zone dots and race back in towards the goal. Meanwhile the coach had sent a puck somewhere into the zone. The skaters race for it. Whoever gets it will try and get a goal. The other defends. Next pair. Around and around and around for about ten minutes. We had four skaters in one corner to start with and five in the other. I kept getting beat in the skating by a sheila who was at her first academy session but played in NSW. I held my own (though not necessarily 'winning' very often) against the others I went against. My speed was lacking.
End of session. Good yarn with Old Timer Stephen afterwards while I munch on a banana and have a mandarin while cooling off in my gear, watching the next training session.
Just another night at the Ice Arena!
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