Hockey is one of the most physically demanding sports, requiring athletes to balance speed, power, and endurance while maintaining peak performance across a long, grueling season. A recent study examining NCAA Division I men’s ice hockey players highlights the impact of a full season on strength and power development.
At Hardbody Athlete, we emphasize in-season strength maintenance to keep our hockey athletes at peak performance. Let’s break down what this study uncovered and what it means for our training approach.
Study Overview
Researchers tracked Division I hockey players over a 21-week season to measure changes in:
- Strength (Front Squat & Bench Press)
- Power (Vertical Jump & Broad Jump)
- Body Mass
Despite maintaining a structured in-season resistance training program, results showed significant decreases in strength and power across all measured variables.
Key Findings
1. Strength Declines Despite Training
- Front squat 1RM dropped by 6.3% over the season.
- Bench press 1RM decreased by 9%, indicating upper-body strength was affected more than lower-body strength.
2. Power Output Also Decreased
- Vertical jump height dropped by 3.5%.
- Broad jump distance decreased by 2.9%.
- These reductions highlight the cumulative fatigue and wear that hockey players experience over a long season.
3. Body Mass Was Maintained
- Contrary to expectations, body weight did not decrease significantly.
- This suggests that the team’s nutritional strategies were effective in maintaining mass despite the high physical demands.
What This Means for Hardbody Athlete Training
At Hardbody Athlete, we recognize that maintaining strength and power throughout the season is essential for hockey players. Here’s how we combat the negative effects of a long season:
1. Prioritizing In-Season Strength Training
- We implement undulating periodization, adjusting volume and intensity based on weekly game loads.
- Instead of following a traditional linear model, we adjust loads dynamically to prevent excessive fatigue.
2. Maintaining Power Through Speed Work
- Power is a key differentiator in hockey performance. Our programming ensures continued explosive work (Olympic lifts, plyometrics, and resisted sprint drills) to sustain on-ice speed and agility.
3. Recovery as a Priority
- The study highlights the importance of tracking fatigue and recovery metrics to optimize performance.
- We incorporate sports science tools (ForceDecks, CMJ tracking, grip dynamometry) to assess athletes’ readiness and adjust training accordingly.
4. Nutrition & Body Mass Maintenance
- The study found body mass remained stable, reinforcing the importance of fueling for performance.
- We guide athletes on peri-workout nutrition, using ATP Labs supplements and strategic meal timing to sustain lean muscle mass.
Final Thoughts: Stay Strong All Season
The data is clear—hockey takes a toll on strength and power, but smart training strategies can mitigate losses. At Hardbody Athlete, we prepare our athletes not just for the off-season but for sustained peak performance throughout the year.
If you’re a hockey player looking to stay powerful all season, reach out to us and optimize your in-season training with science-backed methods.