Hockey Session (Senior): February 2016 Indoor Conditioning & Recovery Sessions (Start Time: 2016-02-04 23:00:00)

Profile Summary

Lizzie Fluke
Name: Lizzie Fluke
City: Edinburgh
Country: United Kingdom
Rank: Elite – 1 points
Membership: Adult Member
Sport: Hockey

Description

These sessions are comprised of high intensity intervals and low intensity intervals. High intensity sessions will be completed on your high intensity and volume days and your low intensity intervals will be completed on your low intensity and low volume days.

 

Low intensity sessions allow your body to recover and adapt from high intensity sessions. By alternating high and low days and a variety of intensities, it is much better than hard most of or all of the time. By allowing for low days, we can keep intensity, speed and power high on high days and low days allow for super-compensation. This should increase the quality of the work.

If fatigue starts to accumulate, instead of training in a high intensity zone, athletes can end up in the middle, no-mans land, not enough for adaptations in performance, nor low enough to stimulate recovery/regeneration. Athletes find that the only way to complete high intensity sessions is to TURN THE POWER DOWN. This means athletes end up in Bear Grylls survival mode, doing the bare minimum to get through it with no technical quality.  In order to complete high intensity work, we must go low!

Goal: High low conditioning/programming will allow you to complete more high intensity actions, at the right time, at the right frequency, for longer!


Hockey Session Plan Drill (Colour): Scottish Hockey Men's U21/Development

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Hockey Session Plan Drill (Colour): Scottish Hockey Men's U21/Development
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Scottish Hockey Men's U21/Development

Bike Tempo Session Options (Choose any of the following)

Wear heart rate monitor if you have one (ZONE 1 OR 2)

1.Medium Resistance.1 set of 8x5 minutes, 2.30 minutes rep rest. i.e. 5 minutes on 2.30 secs off/easy spin

Total Work: 58mins 40 secs

2.Medium Resistance.1 set of 8x3 minutes, 1.5 minutes rep rest. i.e. 3 minutes on 90 secs off/easy spin

Total Work: 44mins

3.Medium Resistance.1 set of 10x 2.30 minutes, 1.5 minutes rep rest. i.e. 2.3 minutes on 90 secs off/easy spin

Total Work: 31mins 20 secs

All Tempo sessions must be 70% max heart rate or take approx 35/40 beats off max heart rate i.e if max heart rate 174, tempo would be 130bpm.Or at 70% intensity.

 

Bike Cardio Output Session (HR 130-150bpm) Heart Rate Average 150bpm over session (ZONE 1 OR 2)

Depends on your HR Monitor/Watch

If you don't wish to use a bike, then any of the following will do, so long as heart rate range is 130bpm-150bpm average or at 65-70% intensity.

Swim, Skipping, Shadow Boxing, Pad/heavy bag work, Med ball circuits, cross trainer, versa stepper. Hockey ball & stick skill work.

1.Medium Resistance.1 set of 9x4 minutes, 2 minutes rep rest. i.e. 4 minutes on 2 mins off/easy spin

Total Work: 54 mins

2.Medium Resistance.1 set of 10x3 minutes, 1.30 minutes rep rest. i.e. 3 minutes on 0.90 secs off/easy spin

Total Work: 45 mins


Hockey Session Plan Drill (Colour): Scottish Hockey Men's U21/Development

See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.

Hockey Session Plan Drill (Colour): Scottish Hockey Men's U21/Development
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Scottish Hockey Men's U21/Development

Record your average session power output on Watt Bike

THESE SESSIONS ARE BETTER ON SPIN BIKES/KEISER BIKES ECT

Wear heart rate monitor if you have one (AIMING FOR ZONE 4 OR 5 in sprint sections for Bike interval 1 &2)

Goal: Improves endurance of fast twitch fibers

Resistance should be high for ON sections with bum off seat.

Resistance should be off, easy spin, bum on seat for OFF sections

1. Bike Interval 1 HRI (Watt Bike/Keiser/Spin Bike) All out effort

10 on 50 off/easy spin

20:40

30:30

40:20

50:10

 2 mins set rest

 Complete 6 sets

 Total Work: 40 Mins

2. Bike Interval 2 HRI (Watt Bike/Keiser/Spin Bike) All out effort

15 on 15 off

20:40

30:15

40:20

50:10

 2 mins set rest

Complete 4 sets

Total Work: 25 Mins

3. Bike Interval 3 HRI (Watt Bike/Keiser/Spin Bike) 90% intensity

 2 min on 1 mins off

Complete 6 reps x 2 sets

Total Work: 36 Mins


Hockey Session Plan Drill (Colour): Scottish Hockey Men's U21/Development

See the guidance at the top of this page to understand why you are not seeing interactive Hockey images.

Hockey Session Plan Drill (Colour): Scottish Hockey Men's U21/Development
Save Image: Hockey Session Plan Drill (Colour): Scottish Hockey Men's U21/Development

Scottish Hockey Men's U21/Development

Record your average session power output on Watt Bike or use spin bike/keiser bike. Aim to cover as much distance as possible & record.

Bike Interval 4 HRI 

Wear heart rate monitor if you have one (AIMING FOR ZONE 4 OR 5 for sprint sections)

Set 1 4.30 mins then 30 sec sprint

No Rest

Set 2 4.30 mins the 30 sec sprint

No Rest

Set 3 4.30 mins then 30 sec sprint

No Rest

Set 4.30 mins then 30 sec sprint

No Rest

Set rest 3 mins easy spin, drop power, repeat the sequence again. Each Sequence is 20 mins.

Total Work: 53 Mins, record Watts if on Watt Bike

Resistance should be medium, need to be able to maintain power for 4.30 mins. Can turn up resistance for 30 second Sprint Section.


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