Interview with San Jose Sharks player Joe Pavelski- Successful physical development requires a relentless work ethic

The following is an interview I had with San Jose Sharks Player Joe Pavelski about training and how it was a major piece in his development in becoming a NHL professional.  There are many take home messages in this article but the most important factor to consider is Joe's work ethic in all aspects of the game.  He approaches off-ice training, practices, hockey and skating skill work, and tactical study with an unrelenting work ethic.  My goal with this article is for our readers, and hopefully many young players, to learn from Joe's character and habits.  

• 1. WHEN DID YOU LEARN ABOUT THE IDEA OF INVESTING IN A STRENGTH TRAINING PROGRAM TO HELP YOUR GAME AND TO HELP YOU REACH YOUR CAREER GOALS IN HOCKEY?

The first real experience I had with a strength training program was when I entered my freshman year of college at Wisconsin. I was pretty raw and it was important to get a foundation. Seven years later, we've built on that. The first real idea I had about strength training was after my first professional season. I hit a wall towards the last part of the season and it was hard to get out of it. The next year, I started to train either after games or before practice. It's also been a priority for me to get in one squat day per week.

• 2. HOW HAS YOUR TRAINING EVOLVED SINCE PLAYING JUNIOR HOCKEY IN THE USHL?

There was very little training in the USHL when I played. Now, the clubs have done a good job in training the kids and getting them ready for college. Part of the training has involved finding lifts that key right into the game. Whether it's stick strength or just being strong and low on your skates.

• 3. HOW MUCH TIME DO YOU TAKE OFF AT THE END OF THE SEASON? 

Everybody and every season is different. Last year with the Olympics, I played a lot of hockey. I had an injury early in the season and the playoffs were intense. So, I took about a month off. Also, every summer won't be the same, so it's important for you to read your body. If you don't make the playoffs, you should get going sooner. When I was a rookie and during my first few seasons, I had to gain strength. I needed every week to get stronger and to help me make a statement when I came to camp that I was ready to compete for a job.

• 4. WHAT DO YOU FOCUS ON IN YOUR OFFSEASON AND IN-SEASON TRAINING? 

The offseason training goes in segments. Early, you're just getting back into it. You'll experience soreness while you're working on getting your foundation back. Throughout the summer, you're doing everything - groins, hips and little muscles. The biggest thing you focus on is leg strength and being stable and strong in a low athletic position. Actually, you need to focus on everything. During the season, you're trying to maintain your weight. You need to be strong to a certain extent. Everything has to happen in the games as that's where you have to perform. You have to be healthy and ready and that's where your in-season training can help.

• 5. HOW MUCH TIME DO YOU DEDICATE TO YOUR OFFSEASON TRAINING PROGRAM ON A WEEKLY BASIS?

Probably around 8-10 hours per week and a couple of hours per day. If you attack your workout hard, from your stretching to the end of your conditioning, it's tough to go too much more than 90 minutes to two hours. If you're pretty intense about your workout, that time range is pretty much what your body can handle. There may be a little extra stuff at the end, call it two-a-days. You may be shooting pucks or working on your stick handling.

• 6. HOW MUCH TIME DO YOU DEDICATE TO IN-SEASON TRAINING?

It's tough to find time as you're playing every other day. We play 3-4 games per week. Some guys like to workout after a game or after practice. I prefer to get to the rink about an hour before I stretch and do a quick warm-up. I also do a little core and a little upper body. I like to do squats once a week and some other muscle lifts. All of that takes about 3-5 hours a week.

• 7. WHAT EXERCISES DO YOU FEEL NEED TO BE INCLUDED IN YOUR IN-SEASON PROGRAM THAT TRANSFER BEST TO YOUR GAME?

The first thing is squatting. I've mentioned it earlier. I find I lose my strength in the squat fairly quick. If I can squat once or twice a week, I do lower reps and heavier weight. This way, I can maintain my strength and most of my jump on the ice. I also do some bench and upper body pulls for faceoffs and staying strong in the corners. If I can do my squats and hit the weights I need to maintain throughout the season, that'll give me confidence at game time. I'll know I'm strong, fresh and can focus more on my game.

• 8. WHAT MISTAKES HAVE YOU MADE IN YOUR TRAINING SINCE BECOMING AN NHL PLAYER? 

Let's go back to the first season. It's quite a transition from college to pro. There's a lot of hockey - more than I've ever played before. I wasn't in the weight room enough. I didn't understand how much I needed to work out to maintain my strength. I didn't work out enough that first year. Now, I've focused more on my core while maintaining my squat weight. The biggest mistake you can make is not training. Make sure you're in the gym getting warmed up before practice and invest in yourself in the weight room.

• 9. WHAT INTERESTING EXERCISES OR WORKOUTS DO YOU INCORPORATE INTO YOUR OFFSEASON PREPARATION?

Over the last couple of years, I've incorporated climbing hills into my program. I've read numerous articles about guys who do this, along with running sprints. Pro Football Hall of Famer Jerry Rice comes to mind. Running the hill gets your cardio up. It's a battle the whole way up. It tests you mentally and physically. You'll do whatever to push through the hill. During the season, there are times you'll feel sluggish and have to keep battling to get out of it. I've also added some stick strength exercises. We've taken the heavy bar and done things such as going through the motions of pitching hay and rowing the boat. The exercises simulate stick handling and certain moves. They strengthen the core and your forearms.

• 10. HOW MUCH TIME SHOULD A PLAYER DEDICATE TO SKATING IN THEIR SUMMER TRAINING PROGRAM?

Every player has different skating abilities. It's never been one of my strengths. It's always been one of the question marks in my game. I had to improve on this. Over the last couple of years, I've tried to work with some of the better skating coaches and spent 10-15 hours with them. You can't get ready for the season while in training camp. You have to be ready when you show up. I've spent the last few summers skating for about 10-15 hours each summer. It's helped. Good skating also comes with strength. As you get stronger, you're able to stay lower and be stronger in the athletic position. There's also a lot of work to put in with skills such as edges. Skating is such a big part of the game. When I'm playing well, I don't have to think about my skating. I can move the puck and move well without the puck, which allows me to get my scoring chances. When things aren't going well for me on the ice, it usually starts with my skating. I'm not moving. I'm watching the play instead of making things happen with my legs.

• 11. WHAT ADVICE CAN YOU GIVE A YOUNG HOCKEY PLAYER WHO'S THINKING ABOUT BEGINNING A TRAINING PROGRAM?

When you go into the gym for the first time, there are people working out who are at different levels of fitness. It's important not to over do it. You need to develop a foundation and the right technique so you don't hurt yourself. You can't develop a program over a week or two. You can't skip days or weeks. You develop a program over time. In my first year with a program, I fell behind. Now after seven years, I finally feel like I have some knowledge of training and have an idea of what I want to do. You still get advice and help from trainers. There are lifts and techniques you can incorporate that will help your game. It's also good to train with someone. And keep it fun.  

JOE'S FINAL THOUGHTS

It's important that you spend the time in the weight room during the offseason and during the season as well. Guys come in after having great summers and then lose it quick. You need to maintain it. If you're committed and get to the rink early to warm up or to build your strength, you'll get confidence throughout the season and be ready for every game.