High-level hockey training exercises that regular people shouldn’t try
I like working out at the gym, but I'm 49 and recovering from plantar fasciitis. My knee sometimes hurts when I walk up and down stairs. So when I visited Ken Whittier, Boston University’s associate head strength and conditioning coach, he placed me in a different category than his professional and college hockey clients.
Whittier politely declined my request to try overcoming isometrics exercises, which are maximum-effort attempts to move immovable objects. He said, 'No, I wouldn’t do it.'
Whittier oversees the programs of NHL players and BU men’s and women’s teams. He emphasizes the importance of 'Rule No. 1: do no harm.'
His training focuses on foundational work, including strength, mobility, stability, and fitness. This involves movements like squats, deadlifts, bench presses, and chin-ups, performed with a four-day split: upper body on Monday and Thursday, lower body on Tuesday and Friday, with Wednesday as a recovery day.
Phase 1, the introductory three-week segment, emphasizes slow and steady movements at lower weights to remodel muscles and structures. Whittier prefers movements that work different angles for symmetrical strength, such as vertical shoulder presses and vertical chin-ups.
For lower body, Whittier separates lifts into hip- and knee-dominant movements, preferring single-leg split squats over traditional back squats to reduce lower back strain. He introduces tempo lifting in Phase 2, focusing on time under tension to create fatigue and stimulate growth hormone.
In Phases 3, 4, and 5, players build power and speed through advanced exercises like sprinting, sled sprints, and chase sprints. Whittier introduces the 1080 Sprint, a device with coiled cord for resistance, and flywheel machines for eccentric resistance training.
Whittier explains that overcoming isometrics, such as pushing against a wall or pulling an immovable bar, prime the nervous system for max output. However, he advises against regular people attempting these exercises due to the risk and complexity.
For regular people, Whittier recommends a balanced routine with two lower-body, two upper-body, and two core days, plus cardiovascular conditioning. This can be tailored to individual time constraints, focusing on mobility, health, and overall well-being.
In conclusion, while high-level hockey training exercises may be too advanced for regular people, Whittier's approach offers a practical and safe way for anyone to improve their fitness and overall health.
