Find out why interval training is important for hockey players.

Interval training is characterized as exercise where an athlete trains at a very high intensity for a short period of time (10 – 60 seconds) then does an active rest or complete rest to recover, followed by more high intensity work bouts. This is one of the best ways for hockey players to train their cardiovascular system because this is how hockey is played, ie: play hard during the shift for 30 – 60 seconds, followed by a rest on the bench or between a whistle and puck drop.

Why interval training is important for hockey players

Hockey is an anaerobic sport. The true definition of anaerobic is the absence of oxygen. This definition is a little over the top as it relates to hockey performance because players are still able to breath oxygen. The point is that hockey is played in short (30 – 60 seconds) high intensity shifts leaving players breathing heavy and creating metabolic waste products, which can adversely affect performance. Hockey is unique in that there are upper body movements superimposed on continuous leg contractions. Because of this, a player will become fatigued after 30, 45, 60 seconds, which is a classic example of an anaerobic sport.

Even goalies who play the entire game (unless they are pulled for some reason) play in shifts – they work hard when the puck is in the offensive zone, then the rest and recover when the play goes to the other end.

As such, the best way to train the cardiovascular system for hockey is to train like a game. Interval training is important to not only train the body to be able to work hard, but to recover quickly from high intensity work. The rule of specificity of training is important for hockey players – train the way the game is played.

Examples of Interval Training Protocols

One of the most famous interval training protocols, especially in the fitness industry, is called a “Tabata.” This training protocol is unique because the research behind it had a very practical application. The coach of the Japanese speed skating team asked a researcher, Izumi Tabata, in 1996 if he could develop a training protocol for his speed skaters so they would not have to put in such high volumes of training. Dr. Tabata developed a training protocol of the following:

• Warm-up 10 – 15 minutes of low intensity stationary cycling
• 20 seconds of cycling as hard as possible
• 10 seconds of rest sitting on the bike
• 20 seconds of cycling as hard as possible
• 10 seconds of rest sitting on the bike
• Repeated for 3 more minutes for a total training time of 4-minutes
• Cool-down by slowly riding for 5 – 10 minutes

Dr. Tabata had two training groups: 1) high intensity interval training (HIIT) and 2) a group who rode a bike at 70% of their maximum capacity for 60-minutes. Each group trained for six-weeks. At the end of the study the group who trained for 60-minutes improved their cardiovascular endurance by 9.43% and their anaerobic capacity (the ability to cycle as hard as possible for 30-seconds on a test called Wingate) did not improve at all.

The HIIT group improved their cardiovascular endurance by approximately 8% and their anaerobic capacity improved by 28%.  Still to this day these results are astounding because the subjects in the HIIT group only exercised for 4-minutes (plus warm-up and cool-down). The results can be applied perfectly for hockey players because one of the key components of fitness for all players is having a high anaerobic capacity, ie: having the ability to work as hard as possible without quickly getting fatigued. As such, a good HIIT protocol for hockey players is a Tabata.

It is important to understand that by doing interval training, both cardiovascular endurance and anaerobic capacity can be improved. And it is important to remember that we do not want players to be doing a lot of “cardio,” ie: moderate intensity continuous training because it trains the slow twitch muscle fibers instead of the fast twitch muscle fibers as was discussed in a previously published article on The Coaches Site: Aerobic vs anaerobic conditioning for hockey.

Although the Tabata research study had subjects riding a stationary bike, it can also be done with running, running stairs, burpees, jump squats, or any exercise that is hard.

Another interesting and practical interval training protocol is called the “Bangsbo.” It is based on a research study done by two researchers: Thomas Gunnersson and Jens Bangsbo from Denmark. This interval protocol is also called the 10-20-30. The protocol consists of the following:

• Warm-up 10 – 15 minutes on a bike or running
• 30-seconds of exercise at 30% of maximum capacity (cycling, running, jump squats, or any exercise that is preferred)
• 20-seconds of exercise at 60% of maximum capacity
• 10-seconds of exercise at 100% of maximum capacity
• This is repeated four more times for a maximum work-out of 5-minutes

In the research study the subjects did three or four of these protocols with a two-minute rest between each training bout. The subjects in the study improved their cardiovascular endurance, and running time on 1500-m and 5-km.

The last interval training protocol is not based on a research study rather, it is based on how hockey is played. The protocol can be done with any exercise that a player or coach prefers, however to be hockey specific, it is advised to use either a bike (stationary or a mountain or road bike), squat jumps, running stairs, or burpees. The protocol is as follows:

• Warm-up 10 – 15 minutes
• 30-seconds of maximum capacity exercise
• 1-minute active rest – low intensity movements to recover
• 45-seconds of maximum capacity exercise
• 1-minute active rest – low intensity movements to recover
• 60-seconds of maximum capacity exercise
• 1-minute active rest – low intensity movements to recover
• 60-seconds of maximum capacity exercise
• 1-minute active rest – low intensity movements to recover
• 45-seconds of maximum capacity exercise
• 1-minute active rest – low intensity movements to recover
• 30-seconds of maximum capacity exercise
• Cool-down with low intensity exercise for 10 – 15 minutes

One of the good things about this kind of training is that no equipment is needed. As mentioned above, the exercises can be squat jumps, burpees, running, or running stairs. Or, any other exercise a player likes.

Conclusion

Having a high anaerobic capacity is an important component of fitness for hockey players. By doing anaerobic interval training a player is training his or her ability to produce high intensity work on the ice and recovery after the shift. One of the best parts of interval training is that it does not have to be done for a long period of time to get maximum benefit. As such, it can be done during the season and at the specific times in the off-season when a conditioning coach is focusing specifically on improving anaerobic capacity.