Chart your off-ice training successes

You need to chart your off-ice training successes.

We are doing testing at the Revolution studio this week, evaluating how our players have progressed over the last month, if you train using the Hockey Training Blueprint or the UGT 3.0, you see testing worked into your program too.

chart off-ice training successesSome athletes get very nervous for their testing, but really it is just a competition with yourself, to see how you have improved from phase to phase.  I also remind them that not every single thing will improve during each phase.

When we are targeting max strength, it is not completely uncommon for the standing long jump to stay the same or even go down a few centimeters.  That is okay, once we finish the power phase it should jump (excuse the pun) by 5+ centimeters.

There will always be variations from athlete to athlete and I have a good idea of how the different tests will progress over the off-season, but a poor performance in testing is also important (although I hate it) because it tells me that something is wrong – this athlete may be getting over trained, they may not be doing the work they need to do when they are away from the gym or they may need some nutritional modifications.

The tests we use in the Revolution Studio are:

  • FMS – Deep Overhead Squat
  • Standing Long Jump
  • Core Plank & Hold
  • 4-6 Rep Max Single Leg Squat To Tap
  • Max Chin Ups
  • Max Push Ups
  • Repeated 300yd Shuttle

For the online programs I want to keep it very simple so we test:

  • Standing Long Jump
  • Core Plank & Hold
  • Chin Ups
  • Repeated 300yd Shuttle

Here are four off-ice hockey training tests you can do on your own (VIDEO)

If you cannot see the video in the player above, you may need to click on this link to watch it:

http://youtu.be/2wsuzOWUuUs

He felt like he was making no progress after months…

I had an email from a player this week who had been stretching consistently for a few months and ‘seen no improvement’.  I asked him if he did any baseline measurements when he started so he had a true measuring stick of his progress, he had not.

Sometimes progress can be slow over time, so much so that you don’t even notice that you are inching your way forward.  Regular check-ups will help you see what is working.

You can make up your own tests to see how you are progressing in different areas.  If you are working on your flexibility and currently you cannot touch your toes, then measure roughly how far you are from your toes right now.  Re-test every 4-weeks to see your progress.

There will be day-to-day variation, so don’t test everyday and then panic if you take a little step back one day.  You are looking for progress over the long run.

Later in the week I will share some real-life results from the UGT3.0 so you know what kind of improvements you should expect.
Talk soon.
Maria

PS – some of you are so keen that you have purchased the UGT 3.0 even though you are already UGT VIP members – – – you already get the UGT 3.0 when you join the UGT VIP, so do not buy it again, there is nothing new in there for those of you who are VIPs.