Today's workout is focused on your metabolic conditioning. Hockey and Ringette are sports that require short, anaerobic bursts of energy (i.e. the approximate length of one shift), coupled with aerobic recovery while between shifts on the bench. Remember, the athlete who can recover quicker off-ice, will be a greater threat the next time on the ice.
[NL] Bodyweight Strength & Metabolic Flexibility – SISS, SIIT, HIIT, LAR, & LPR Day 3
[NL] Ringette/Hockey HIIT Cyclical Spike & Short Waves
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
[NL] Light Spin/Walk + Hip Activation Block
Horizontal Loading
Use the same modality in the Light Spin/Walk as you're going to use for the majority of the workout. (For example, if you are going to use the bike for the workout, hop on the bike for the warm-up, as well).
ULT
[NL] Light Spin/Walk Warm-Up
Increase blood circulation, heart rate, and body temperature by performing an easy 3-5 minutes of spinning/walking/ etc., (whichever you have access to) prior to the activation portion of your warm-up.
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 3-5 minutes h:m:s | Easy RPE | Controlled |
LMT
Runner’s Rotational Hinge Ball Knee Drive
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 | Light | Controlled |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions.
If you do not have a medicine ball, you can place your opposite hand onto the knee of the stepping leg.
LLT
Bentover Sagittal Band Walk
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5 | Light | Controlled |
EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions
Workout Blocks
[NL] Ringette/Hockey Spike Waves HIIT
Horizontal Loading
These are "all-out" sprints. You will sprint for 15 s and then immediately recover for 75 s (each set will take you 90 s with a work-to-rest ratio of 1:5, for a total volume of 7.5 minutes).
Each shift on the ice requires short, small bursts of speed - mentally imagine yourself racing for the puck/ring during these all-out sprints.
LLT
HIIT Bike
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 h:m:s | All Out RPE | Fast | 75 s (h:m:s) |
| 2 | 15 h:m:s | All Out RPE | Fast | 75 s (h:m:s) |
| 3 | 15 h:m:s | All Out RPE | Fast | 75 s (h:m:s) |
| 4 | 15 h:m:s | All Out RPE | Fast | 75 s (h:m:s) |
| 5 | 15 h:m:s | All Out RPE | Fast | 75 s (h:m:s) |
If you do not have a bike, any piece of cardio equipment can work. Or, if you are going to be outside running, I would recommend using a track where you can measure your distance on each interval.
For the bike: increase your tension during the 15 s sprint so you can go "fast" (i.e. cadence of 90-110 RPM) without "bouncing" on the seat. Release the tension during the rest and lightly pedal.
If you are outside running, slow down to an easy walk during the rest interval.
[NL] Ringette/Hockey HIIT Short Waves
Horizontal Loading
For the 30 s work interval, aim to go for a 8-8.5/10 in effort (think: "how hard can I push for 30 s?").
On the bike, you can increase the tension so your RPM does not go above 110.
The work-to-rest ratio is 1:2 (i.e. 30 s of work with 60 s of rest - very similar to having three lines rotating in a game). The rest will be active but go at a very light/easy intensity (i.e. no tension, easy spin; or a slow and easy walk). The rest should be around 5 out 10 on a scale of 1-10.
The total volume of work is 15 minutes.
As you work through the sets, you can increase the duration of your rest from 60 s to 90-120s, to ensure the work interval remains at a 9/10.
LLT
HIIT Bike
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
| 2 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
| 3 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
| 4 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
| 5 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
| 6 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
| 7 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
| 8 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
| 9 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
| 10 | 30 s h:m:s | High RPE | Fast | 60 s (h:m:s) |
Cool Down Blocks
[NL] Cool Down Block (4-Cycle breath and 90-90)
Superset
x 1
The cool down is intended to help the body begin the recovery process. The quicker the body can recover, the sooner you will be ready for your next workout! After the HIIT workout, this cool down is intended for you to focus on your breath to help stimulate the parasympathetic nervous system; therefore, telling the body it no longer needs to be in "fight-or-flight" mode.