October/November 2024 - 22

CSCCa Strength Focus
Photo courtesy Ohio State University women's hockey
* Third quarter (January-February)
{
Conditioning: Now that we have cars with
maximized gas tanks, the goal shifts to maintaining
loads, but pushing the intensity of practices. Can we
practice at a high intensity and be more efficient/
increase our miles per gallon compared to the fall?
Tuesday becomes an off day.
{
Strength: Shift to a primarily power and speed
emphasis with moderate volume.
* Fourth quarter (February-End of March)
{
Conditioning: Begin a slight weekly load taper but
maintain the high intensity of practices. How can we
maximize the gas left in our tanks for post-season
games? Low volume supplementation of high-speed
change of direction and maximum skating velocity
will occur if this is not accomplished during practice.
{
Strength: High intensity power training (often
overcoming isometrics or concentric-only
movements), with low volume and duration. Extra
mobility and recovery are incorporated into lifts.
■ Who are we playing this weekend?
* Estimate physical outputs, and work backwards
to achieve the desired weekly physical goals and
tactical plans.
* A weekly goal is to vary loads by less than +/- 10%
SAMPLE IN-SEASON WEEK: OHIO STATE
WOMEN'S HOCKEY
■ Monday - Pre-Practice Lift: Strength and Eccentric Day
* Consists of movements that need to happen a
minimum of 1x a week, but also furthest away from
our next game.
* Strength doesn't always mean 90-100% 1RM, this
can also include movements for accelerative strength
22 | Training & Conditioning | October/November 2024
(.5-.75 m/s). As the season progresses, this day tends
to work its way down the force velocity curve.
* Example Day:
{
Warmup, mobility, and activation
{ A1) Main movement choice: Unilateral or bilateral
{
A2-3) Post Activation Potentiation Movement:
Ballistic or plyometric pattern
{ A4) Hip mobility or activation as active rest
{ B1) Vertical pushing/pulling
{ B2) Isometric or eccentric groin work
{
C1) Accessory work

 Frontal Plane
 Hip Flexor/Abduction work
* Practice: Heavy battle and competition day to set
the tone for the week. Any extra conditioning will be
change-of-direction based, matching the intensity of
practice and keeping this a high day.
■ Tuesday - Opportunity for Individual Extra Lifts.
* Practice: More systematic based. The main objective
is to achieve touchpoints at top skating velocity, as this
doesn't always occur during Monday battle drills.
* Off day during the second semester.
■ Wednesday - Pre-Practice Lift: Power and
Isometric Day.
* Consists of movements that should leave athletes
feeling good and potentiated going into practice and
without the risk of soreness going into Friday's game.
* Example Day:
{
Warmup, mobility, and activation
{ 10-yard sprint or acceleration variation
{
A1) Speed Strength Movement choice: Unilateral or
bilateral (opposite of Monday)
Multi-plane core work
 Posterior chain
October/November 2024

Table of Contents for the Digital Edition of October/November 2024
