Optimal vs Capable
The off-season is officially here (minus those still deep in playoff runs). Many players engage in active recovery prior to starting their first training block at our facility. From my experience, this is a sensitive time frame within the overall process. The first block of training is a time where many young coaches make mistakes (I know I sure did). Optimal vs Capable is an idea that I stole from renowned coach and author Ian King (highly recommend his books). He states:
“Don’t focus on how hard you can train, rather focus on how hard you should train.”
I’ll never forget reading this as a young coach and the impact that it made on me since. Well, how hard should you train? That’s the logical question. To answer it we need some context and a basic understanding of physiology.
Context: Most players take at least 2-3 weeks off prior to starting their programs, coupled with a long grinding schedule during the regular season which makes it difficult to consistently strength train.
Physiology: Delayed onset muscle soreness (DOMS) typically occurs for one of two reasons: 1) extended time away from training, 2) being too aggressive, too soon. Yes, DOMS occurs during the off-season, but minimizing it at the onset enables density and frequency within the program. It creates consistency. This is critical.
“For every substance a small dose stimulates, a moderate dose inhibits, and a large dose kills.”
Dosing stress is no different. Below are several programming heuristics we’ve developed over the years to address the early off-season. Simplicity is the ultimate sophistication.
Unwind
No Silver Bullets
The Big 2: Acute Programming Variables (APV’s)
Play the Guitar
Unwind
The first several weeks of training are used to counter the chronic posture of the sport. Hockey is played in a heavily anterior chain position. How can we unwind this posture? We focus on short to long isometrics. We work antagonists such as the hamstring and posterior shoulder girdle in a shortened position, while lengthening the anterior chain using isometrics. Our tissue remodeling block is described in greater detail in by book, the Gain, Go, Grow Manual. For a detailed understanding of tendons and training means I would strongly recommend this listen from Dr. Keith Barr.
No Silver Bullets
Bands, chains, drop jumps, oscillatory lifts, and specialty bars (unless for orthoepic need) are silver bullets. As coaches we only have a few silver bullets in our coaching holster. Why would we want to use them up so soon? As my friend Keir Wenham Flatt says, “It cheats the athlete twice.” Firstly, using advanced means when a basic mean can create similar adaptation, and second, when it’s time to use the advanced mean, it’s no longer a new stimulus to the athlete. Simple heuristic, don’t use silver bullets during this phase.
The Big 2: APV’s
As coaches, we dose stress. Unlike the chaos of team sport, the weight room is a relatively stable environment. We as coaches have a programming toolbox. Our tools are called acute programming variables (APV’s). Here they are:
1.) Exercise
2.) Exercise Placement
3.) Intensity
4.) Number of Sets
5.) Rest
6.) Tempo
The big two we focus on early and often are exercise selection and tempo. Nothing sexy regarding selection, but basic. For upper body lifts we use dumbbells as hand grip controls humeral head orientation and provides a more orthopedic friendly experience. For lower body, goblet holds for lifts such as split squat reflexively engage the rectus abdominus (see unwinding from above).
Tempo is another variable we focus on for tendon tolerance. The goal with isometric work is to attain a CREEP effect of the tissue (the muscle engages while the tendon lengthens). We typically program 3-4 sets of :30 second holds. Controlled tempo is a big focus during this block.
Play the Guitar
The best guitar players master basic chords and focus on skill acquisition. Strength is a skill, so is playing the guitar. No one says, “great guitar lesson, I threw up and I can’t feel my fingers.” Great lessons enhance coordination, dexterity, strength, and endurance.
The first training block of the off-season should be relatively simple and progressive in nature. It’s a slow cook process, not the microwave! It’s not a time to show off advanced training means and hammer players with large doses of stress. The goal is to be progressive in nature while creating sustainability in programming.
