SUMHC Preseason Fitness Programme

2010/2011
 Week Date Day Training Type Example Activity
15-Aug Sun Long Distance Training Run (5 km / 3 mile)
16-Aug Mon Long Distance Training Run (5 km / 3 mile)
17-Aug Tue Interval Training Shuttles
1 18-Aug Wed Rest -
19-Aug Thu Long Distance Training Run (8 km / 5 mile)
20-Aug Fri Interval Training Pyramids
21-Aug Sat Rest -
22-Aug Sun Rest -
23-Aug Mon Long Distance Training Run (8 km / 5 mile)
24-Aug Tue Long Distance Training Run (10km / 6 mile)
2 25-Aug Wed Interval Training Shuttles
26-Aug Thu Rest -
27-Aug Fri Interval Training Pyramids
28-Aug Sat Long Distance Training Run (13 km / 8 mile)
29-Aug Sun Rest -
30-Aug Mon Continuous Training Fartlek Training Run (8 km / 5 mile)
31-Aug Tue Long Distance Training Run (13 km / 8 mile)
3 01-Sep Wed Interval Training Shuttles
02-Sep Thu Rest -
03-Sep Fri Interval Training Pyramids
04-Sep Sat Speed & Power Training Speed Training Session
05-Sep Sun Rest -
06-Sep Mon Continuous Training Fartlek Training Run (10km / 6 mile)
07-Sep Tue Long Distance Training Run (16 km / 10 mile)
4 08-Sep Wed Interval Training Shuttles
09-Sep Thu Rest -
10-Sep Fri Continuous Training Endurance Shuttles
11-Sep Sat Speed & Power Training Speed Training Session
12-Sep Sun Rest -
13-Sep Mon Continuous Training Fartlek Training Run (10km / 6 mile)
14-Sep Tue Long Distance Training Run (16 km / 10 mile)
5 15-Sep Wed Interval Training Shuttles
16-Sep Thu Rest -
17-Sep Fri Interval Training Pyramids
18-Sep Sat Speed & Power Training Speed Training Session
19-Sep Sun Rest -
20-Sep Mon Continuous Training Endurance Shuttles
6
21-Sep Tue Long Distance Training Run (16 km / 10 mile)
22-Sep Wed Interval Training Shuttles
Freshers
23-Sep Thu Rest -
Week
24-Sep Fri Interval Training Pyramids
25-Sep Sat Speed & Power Training Speed Training Session
 Long Distance Training

Intensity is usually equivalent to about 80% maximum heart rate. Duration should be at least 30 minutes to 2 hours long.

Adaptations to this form of aerobic endurance training include improved cardiovascular and thermoregulatory function, improved mitochondrial energy
production, increased oxidative capacity of skeletal muscle and increased utilization as fat for fuel (which spares muscle glycogen). This training is also
essential in improving your anaerobic or lactate threshold with your body being able to remove lactate more efficiently increasing your ability to recover more
efficiently.

Gradual progression would be to increase running distance therefore longer sessions.

 Speed and Power Training

Speed training is essential for improving energy production from both aerobic and anaerobic energy pathways.

A recommended speed training session specific for hockey should be as follows:

- Warm up jog and stretches 5-10 minutes

- 3x25yards with slow walk back to starting position and further 1 minute rest in between each repetition
- 3x50yards with slow walk back to starting position and further 2 minute rest in between each repetition
- 3x100yards with slow walk back to starting position and further 3 minute rest in between each repetition
- Small Power and Acceleration Circuit: 3x(10 burpees / 10 push ups / 10 squat thrusts / 16yard sprints) with 2-3 minute rest in between sets
- Warm down -5-10 minutes

It is important to keep a high level of intensity. Progression should be in the form of increased duration of the power circuit and decreased duration of rest
period in between repetitions.

A set gym and weight workout program to increase power and strength specific to hockey is provided separately.
 Interval Training

Interval training allows the athlete to work close to their aerobic limit for a longer duration compared to a continuous type session. Short bursts of 3-5
minutes at an intensity close to maximum are interspersed by periods of active recovery. Work to rest ratio should be 1:1, so in other words a 3 minute
period of exercise should be followed by a 3 minute period of rest.

Two possible interval training sessions are outlined below:

Shuttles:

- Warm up and stretches 5-10 minutes

- 4 x 10 x 25 yard shuttles. 1 repetition includes a slow paced run at about 60% maximum speed out to 25 yards and a sprint back at 100% speed.
- There are no rests in between each repetition and a full 10 repetitions must be completed for each set. Rest in between sets should be in the form
- of active recovery such as brisk walking or very light jogging
- Warm down 5 minutes

Progression of this training session would be to gradually increase the number of sets performed each session with each training week. This session could also
be carried out using an inclined slope whereby you would sprint uphill and slow controlled run back downhill. This would effectively improve endurance as
well as speed and power. Another alternative to this training exercise would be to have varied distances in which to run between, such as 4 x 5 x 5 yard
shuttles (5 yards-10 yards-15 yards-25 yards).

Pyramids:

- Warm up and stretches 5-10minutes

- The pyramid session is as follows: (400m-800m-1200m-800m-400m), the work to rest ratio remains at 1:1
- Warm down and stretches 5-10minutes

Progression of this training session would be to increase distances say to a pyramid session of 800m-1200m-1600m-1200m-800m after a period of regular
training. The intensity of each pyramid step must be at least 70%, however, it is encouraged that the shorter distances such as the 400m pyramid steps are
treated as sprint races therefore encouraging the athlete to exercise anaerobically.
 Continuous Training

Continuous training combines some or all of the above aerobic endurance training techniques. Continuous endurance training will improve VO2max, exercise
economy and lactate threshold. It also adds a nice change of pace to the more monotonous steady-state training. The exercise sessions listed below each
outline a sample continuous training session.

Endurance Shuttles:

- Warm up and stretches 5-10 minutes

- 4x(2minutes at 80% max speed-2mins at 50%max speed) Begin by running 75yard shuttles for 2minutes at 80% maximum pace, you should be
- aiming to run 7-8 lengths by the end of the two minutes. After the two minutes reduce pace to 50% max speed for a further two minutes. After
- these two minutes increase pace back up to 80% max speed for a further two minutes and so on until you have repeated each pace continuously 4
- times
- 5 minutes active rest. This means 5 minutes walking or very light jogging
- 4x(2mins at 80% max speed-2mins at 50% max speed)
- Warm down 5 minutes

Fartlek Training

A long slow run/cycle (at about 70%) forms the foundation of the session and is combined with short bursts of higher intensity work. There is no set format for
a Fartlek session so it is up to the player to formulate their own Fartlek plan.

With hockey fitness Fartlek training is recommended as an alternate form of training to long distance running as it incorporates a more specific aerobic
endurance for hockey.