Post-Game Conditioning Ideas

Mike Potenza

The following are post game interval training ideas for your high minute players and your low minute players who need extra conditioning. My goal is to get all players to have a combined total of 20 minutes between ice time played and the post game conditioning ride. For example if a player has logged 8 minutes of ice time, he or she needs to perform an interval ride for 12 minutes. Now for our players who have over 20 minutes played in a game, the goal is to "Flush ride" post game to focus on recovery.

Intervals for 0 to 8 minutes played

Warm-Up 2 min @ 80 rpm

Interval sprints

11 x :20work // 1:00rest

Cool down 2 min @ 70 rpm

Roller

Static Stretch

<<Total work = 17min>>

Intervals for 0 to 8 minutes played

Warm-Up 2 min @ 80 rpm

Interval sprints

5 x :30work // 1:00rest

6 x :20work // :40rest

Cool down 2 min @ 70 rpm

Roller

Static Stretch

<<Total work = 17min>>

Intervals for 0 to 8 minutes played

Warm-Up 2 min @ 80 rpm

Interval sprints

3 x :30work // 1:00rest

6 x :20work // :40rest

6 x :10work // :30rest

Cool down 2 min @ 70 rpm

Roller

Static Stretch

<<Total work = 17min>>

Intervals with Steady State Component for 8 to 17 minutes played

Warm-Up IF NEEDED 2 min @ 80 rpm

Interval sprints

7 x :30work // 1:00rest

Cool down 2 min @ 70 rpm

Roller

Static Stretch

<<Total work = 12min>>

Intervals with Steady State Component for 8 to 17 minutes played

Warm-Up IF NEEDED 2 min @ 80 rpm

Change in Tempo ((10min segment))

Work at 100 rpm for :20sec and Rest at 75 rpm for :40sec

Cool down 2 min @ 70 rpm

Roller

Static Stretch

<<Total work = 12min>>

Intervals with Steady State Component for 8 to 17 minutes played

Warm-Up IF NEEDED 2 min @ 80 rpm

Change in Tempo ((11min segment))

Every minute sprint for :10sec at 100+rpm and Rest at 75 rpm for :50sec

Cool down 2 min @ 70 rpm

Roller

Static Stretch

<<Total work = 13min>>

Steady State for 18+ minutes played

Workload = 55% to 65% of Max Heart Rate for 8 to 10 minutes

Roller

Static Stretch

<<Total work = 10min>>

A TREADMILL, BIKE OR SLIDEBOARD CAN BE USED FOR THESE INTERVALS.

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